Weight training routines over 50 female

Weight training routines over 50 female

You should combine all three to get the best results. Jun 5, 2023 · Hold a light weight or medicine ball (2 to 5 pounds) in both hands, straight up over your head. Once you’ve got to the end of the circuit you can rest for 3 minutes before starting again. The goal is to increase the amount of calories you burn by performing exercises that require multiple muscle groups to help complete the exercise. The workouts should focus on learning ideal movement patterns of fundamental lifts such as horizontal presses, vertical presses, horizontal pulls, vertical pulls, squats, hip hinges, and loaded carries. 5K. 20 Minute Full Body Workout For Women Over 50 | Low Impact No Equipment. In your workout for a 50-year-old woman, it is imperative to incorporate resistance exercises into your weekly routine to prevent muscle loss and keep your strength up. Pause at the bottom for a beat, then return back to the top of the movement. . Nov 24, 2020 · Sit on a leg press machine and adjust the seat so that your legs form 90-degree angles and your knees are pointing forward. In it, you’ll find compound (multi-muscle) exercises – squats, presses and pulls – throughout the entire 12-week period. And as a beginner who’s taking part in a program for the first time, this works well. You are never too old to gain muscle strength. T-spine rotation. This workout is chall Feb 5, 2024 · 19. Incorporate exercises that utilize all the major muscle groups of your body, which include chest, back, shoulders, biceps, triceps, quadriceps, glutes, hamstrings and abs. Why: "For women over 50, there is a propensity to develop a distended belly," says Perkins. The Benefits of Strength Training for Women Over 50. It might be dancing, yoga, swimming, walking, running, or hiking. The documented benefits of training with weights after turning 50, include: Impact of strength training. This strategy can help build muscular endurance and may improve strength in novice lifters, but lifting heavier weights for fewer reps (8-12) is more effective for building or preserving muscle and improving strength. The reps for each movement are specified separated by commas in the workouts below. FaceYoga. 1. 4 days ago · 5 Tricep kickbacks. Do all movements in both strength workouts for women this way. Bend arms at the elbow, keeping shoulders still until the dumbbells almost reach them. Works: Quads, glutes, hamstrings, core, shoulders biceps. Mar 8, 2024 · Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites. Oct 18, 2023 · Below, you can find some exercises that can be used to build a full-body workout routine for 50-year-old women to do either at home or at the gym. Jun 28, 2022 · Hi, I'm wondering if anyone can give me advice please. Stretch. Stand with your feet shoulder-width apart and grip a dumbbell in each hand in front of your thighs, palms facing your body. Home Workout #1: Beginner Bodyweight (Start Here) Home Workout #2: Beginner Bodyweight Level 2. Stretch & Flexibility at Home App. 42. 18. Mar 6, 2018 · The overall goal is to build a gateway of strength in anticipation of the following weeks of more challenging workouts. If you are new to HIIT or looking for a workout designed for women over 50, a 35-minute fat-burning HIIT workout could be a good place to start. Push back up for one rep. Tone your arms, Abs, thighs, legs, thighs and Jul 7, 2022 · Here are a few solid, research-proven facts from the book Strength Training Past 50 by Wayne Westcott and Thomas R. Suitable exercise for beginners, seniors and women over 50. Jun 16, 2022 · Weight training for women over 50 can be particularly beneficial. 30 Min FULL BODY DUMBBELL WORKOUT at Home | Muscle Building | OVER 50! THis workout is suitable for beginners (using a light weight to begin) And the best du Dec 16, 2019 · Cycling is another HIIT workout for women that is easier on the joints, because it’s not a weight-bearing exercise. Your calves should be parallel to the floor. 30 Minute Fat Loss Walking Workout For Women Over 50! Watch on. Standing Calf Raises: 4×6-10. You can build muscle no matter your age. Pull your shoulders back and keep your head directly in line with your shoulders. 5 Leg lifts on each side. My routine included full body, upper body, rest day, cardio, lower body, full body, rest day in that order. Women! Jul 16, 2020 · Let’s get STRONG with this surprisingly simple and squat-free STRENGTH WORKOUT, designed especially for women over 50! Chock full of complex exercises that Weight training routines for over 50 females are done with dumbbells, weight machines or some other weighted apparatus — or your own body weight performing the plank or pushups, for example. By Steven R. Repeat this 10-12 times. Nov 21, 2020 · Workout “A”. com Sep 17, 2015 · 10. To perform a full body workout, choose two upper body exercises, two lower body exercises, and perform the bicycle crunches. Beginners can feel free to break a single pencil in half and use one half in each hand if a whole pencil feels too heavy. a) Sit upright holding dumbbells, arms down by your sides, palms facing forwards. See more videos about at Home Workout Routines, Makeup Tutorial from 60 Year Old Women, Home Workouts, Beginner Workouts, Baddieshub Noemy , Barbara Oneill Ginger Sinus Relief. Plus, adding resistance-based exercise to your routine can be helpful to protect bone health, something which can deteriorate due to hormonal changes that occur during menopause. Find something you love and incorporate the moves above into it. May 31, 2021 · 15 Minute Full Body Workout. Take 45 seconds to recover and perform them again for a total of three rounds. I’ve recently completed a 12 week “program” with the intention of losing fat. Keeping your arms straight, pull the band Jan 28, 2022 · The best strength training for women over 50 should include exercises that mimic everyday movements or functional exercises. This means that the weights are light enough for you to ‘feel’ the muscles working, build up your skills and decrease the risk of injury. Over 50 Bodybuilding Workout Routine. Jan 18, 2024 · Full body workout for women over 50 playlist including short exercises routines for toned arms, abs, booty, and legs workout for women over 50. This circuit-style workout will help you torch calories and feel stronger, in a short amount of time. of muscle per decade after 50. This form of strength training involves doing exercises to isolate and target Feb 19, 2023 · February 19, 2023 by Andreas Abelsson. Dec 7, 2020 · Jessica Valant, physical therapist and Pilates teacher, takes you through this 15 minute full body workout for women over 50! These exercises for women over Exercise for women over 50 should have cardiovascular exercise, flexibility and range of motion movements, weight-bearing exercises for muscular strength and endurance, and made so not to put pressure on your knees, feet, or overall muscles. Complete each for three sets of your required reps, with at least 30-60 seconds rest between sets: . 6-Week Women’s Full Body Strength and Conditioning Workout. You can lose weight and improve your health with just a few minutes a day on this workout plan for obese women. 3. 5 miles or 2. 5 Shoulder presses. Your Choice. " Here are some of the best strengthening exercises for women over 50: Body-weight squat. Bend your right arm, raising it so your elbow is chest level and your right fist is near your left shoulder. Bend your elbow and raise the weight, rotating your forearm so your palms come around and face your shoulder. This is the number one exercise for women over 50. 5 to 3. YOU CANNOT START OFF HARD CORE – YOU CANNOT DO BOOT CAMP. Dumbbell Squats This full body workout for women over 50 is easy on the body and helps to strengthen bones and muscles. Place your hands six inches apart from your body and firmly grip the edges of the bench. AFast-Paced Walk for General Health. I’m Rae from Live Yourself Young and continuing with my weight Apr 26, 2024 · Stand with your arms stretched out in front of you at chest height. Flex the knees slightly and bend forward at the hip to around 50-60 degree with straight arms, letting the barbell hang directly below your shoulders. (If the position feels uncomfortable, move your feet in a little closer). Not convinced that strength training is the right workout for women over 50? Apr 24, 2024 · Do: 3 sets of 10 reps. b Hey #sveltecrew !I have a really great standing full body workout for those who consider themselves beginners at exercising and as well as for women who are Mar 1, 2022 · Pump your arms to get the blood flowing and your heart rate up. Place your left Apr 11, 2024 · 5. 2. Hold a dumbbell vertically with both hands in front of your chest. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. Get our Fit Mother 30-Day Fat Loss Program here → http See full list on sportydoctor. Pencil Bench Press. To stretch the shoulders and back. Keeping your back flat, hinge forward at the hips to lower the weights toward the floor with control. By Stefani Sassos, M. 3 – 5 sets of: May 16, 2024 · Let’s go over the 10 Best At-Home Workouts so you can start training today: no gym or equipment required! A note on warming up and cooling down. Key Points: It’s never too late to build muscle and strength. As noted above, the best weight training workouts for women over 50 will include exercises that promote functional movements. 20. Combine all t Apr 27, 2022 · What's up #sveltecrew !!In this workout we are bringing you a High Intensity Interval Training workout that requires no equipment!This is an amazing workout Dec 21, 2023 · Do the exercises in each workout as straight sets. Jump To Week 1. gov) Apr 15, 2024 · Strength training workouts: The strength workouts included in this four-week workout routine for women are short (only four exercises each) but intense. Hold the dumbbells so your palms face in toward your thighs. Warming up also helps reduce muscle soreness – aka Delayed Onset Muscle Soreness ( DOMS) - and Mar 14, 2024 · Adhere to the mantra of "start low and go slow. Media Platforms Design Team. Don't allow your knees to extend beyond your toes. Discover videos related to older women over 50 workouts on TikTok. Rest. Eat a healthy high-protein diet. Personal benefits. Continue at this pace for 20 minutes. May 28, 2022 · Time 10 Sec. 15 Minute low impact full body workout. May 6, 2024 · Day 1: Push (chest, shoulders, triceps) Day 2: Pull (back, biceps) Day 3: Legs. Oct 4, 2021 · Lateral Raises: 3×10-15. A complete fitness program must include the following: Aerobic exercise. 3 sets of 50 reps. For cardio, you should jog, walk or swim; for strength training, you can try pushups or squats and yoga for balance. (This is just like a normal dumbbell or barbell bench press, except you will hold a pencil in each hand instead. ) Jan 26, 2023 · 5. Here are 10 of the best strength training exercises for women over 50. Dec 23, 2020 · The Best At-Home Workouts to Help You Stay Healthy and Fit, According to Personal Trainers You don't need much space or equipment to get moving. Keep your feet about hip-width apart. Pat yourself on the back for getting up and moving! Consider the following lower-body workout routine for women over 40: 3 – 5 sets of: 10 – 20 dumbbell box (or chair) step-ups. Squats. Dumbbell Hip Thrusts: 3 sets x 12 reps. Transform yourself in as little as 45 minutes! This 8-week full body workout routine is designed for women who want to tone their bodies while growing their glutes. 5. To keep your heart rate up, you’ll perform five minutes of cardio between each circuit at 70–75% maximum heart rate (MHR). No jumping, apartment friendly, beginner friendly and perfect for women over 50! This 15 minute workout is part of th May 7, 2024 · Start in a squat position, weight back on heels and arms long next to your side holding dumbbells. Feb 20, 2018 · A common approach with weight training is to choose 2-3 sets of 8-15 reps. Warm-ups help prepare the body for aerobic activity, gradually revving up your cardiovascular system by raising body temperature and increasing blood flow to the muscles that will be working hard during exercise. And two, don't hyperextend your knees or elbows as you do the shoulder press, horizontal chest press, horizontal row, triceps press-down or leg extension. Stand with your feet shoulder-width apart and your arms down by your sides with a dumbbell in each hand. Both indoor and outdoor bicycles are suitable for HIIT workouts. 3-4. 5 Leg extensions in a chair. The Benefits of bodybuilding for men over 50. If you do this, you don’t have to do anything else for the day, other than a quick warm-up and cool-down. Workout 1 – Chest and Abs. Choose a weight that will fatigue your muscles in 10 minute Full Body Workout for women over 50, Low impact, no equipment and suitable for beginners and seniors. Sumo walks. These are the four best diets for women over 50 because they can help with weight loss and are rich in important nutrients to promote overall health, including Oct 29, 2019 · Squat down as if sitting back in a chair, keeping the emphasis in your heels. Band Pull-Through: 3 sets x 12 reps. Then, move on to the next exercise. Bird dog. Jan 15, 2024 · Absolute Beginner: Initiate with 5-10 lbs (2. Improved posture, mobility, flexibility and 35-minute Fat-Burning HIIT Workout for Beginners. Banded Sumo Squats: 3 sets x 12 reps. #2. Feb 7, 2020 · One, make sure your back is pressed flat into the bench or back pad in machine exercises like the leg press, chest press and shoulder press. Hinge back at the hips and bend your knees to squat down. Then, move on to the next three exercises performing them back to back without rest. Banded Lying Leg Curls: 3 sets x 15 reps each leg. (Ncbi. Aug 3, 2020 · This is a follow along 30 minute full body dumbbell workout that will target every muscle group with compound movement to help you become stronger, build lea Jan 6, 2018 · Weeks 9-12: Tuning phase. #1. 6 kg) for significant muscle building and toning. Session 1. Lateral Band Walks: 3 sets x 15 steps on each side. 3M views. Jump To Week 2. Hip thrust. S. Focus on compound movements to maximize the amount of work done in this short, full-body routine. Face Pulls: 3×10-15. This FREE Full Body Workout Plan is designed to build muscle, burn fat and help you create a consistent fitness routine you look forward to daily. Do 12 reps of all movements for 3 sets each, and then rest for 30 seconds between each set. nlm. The purpose of these circuit-style workouts is to complete all exercises back-to-back with minimal rest times. Get started on your 2022 weight loss journey with a beginner workout with 5 minute a Apr 2, 2020 · Move 3: Biceps Curls with Light Weights . Squeeze your glutes at the top. Home Workout #3: Advanced Bodyweight. How: Start by standing upright with your feet hip-width apart. Banded Lunges: 3 sets x 15 steps. Do a 20-second count of vigorous cycling, followed by 90 seconds of slower peddling. #weighttraining #workout #20min ____Wa Feb 14, 2024 · Bodybuilding over 50 workout – Introduction. Aim to complete 2 to 3 full body workouts each week. Focus on strength training to maintain muscle mass. Start by cycling at a moderate pace for 5 minutes, in order to warm up. 3 – 5 sets of: 1 minute of walking dumbbell lunges (pictured on the left) PLUS 1 minute of rope jumping between sets. This 10 week workout program is perfect for any healthy woman who is looking to lose unwanted body fat through a good weight lifting and cardio program. Walk forward, keeping the dumbbells at your sides, for 10 to 15 seconds. You’ll see benefits even in getting up and down from a chair. Repeat with the left knee. Aerobic exercise works the large 30 minute fat burning low impact cardio indoor walking workout for beginners & women over 50! Indoor walk with dumbbell weights/optional walk 1. Don't Push Far Beyond Your Comfort Zone. By alternating upper and lower-body moves in supersets — alternating sets of two different exercises with no rest in between — you'll keep your heart rate elevated and maximize calorie burn while working every muscle in your body. #3 Hamstring Curls. "This movement is fantastic for bringing the abdominal Jun 9, 2023 · While many aerobic activities help strengthen your muscles, the fastest and most effective way to build metabolism-boosting muscle is by lifting weights, so says Denise Austin, fitness expert and creator of Fit Over 50 Magazine in partnership with Woman’s World. Walk 5000 steps at home with this at home 30 minute indoor walking workout. This 12-week gym workout plan is for everyone, as it focuses on improving all components of fitness, including cardiovascular capacity and strength. You can start by incorporating 30 minutes of moderate-intensity cardio (such as walking or swimming) 2 or 3 days per week, and add strength training exercises two times per week. Glute Bridges with Resistance Band: 3 sets x 12 reps. D. However, there’s more to it than that. Finish your workout with five minutes of easy walking (about 2. Squeeze your glutes to press up and lift your right knee as you curl the weights to your shoulders. This was a program i made up using apple fitness strength workouts. Intermediate: Progress to 20-30 lbs (9-13. , R. WEIGHT TRAINING FOR WOMEN OVER 50. These were all 45-50 minute We suggest splitting your week into three workouts, to begin with, a lower body day, upper body day and a day for cardio and abs. Strength training is a great way to combat the effects of aging and can help you stay lean and toned well into your 50s and beyond. Bend your knees slightly and sit back into your hips. , C. Try to work out 5-6 days a week. Remember the key points above when performing these exercises, and always modify the movements if needed to avoid injury. This workout is more advanced than some of the others on this list, so it’s ideal for women are already fit. https://www. 80% of women and men over 50 have too little muscle and too much fat. There are several beginner workout routines on Muscle & Strength that can give beginners a template to start off with. (Yikes!) Muscle Helps Metabolism Mar 14, 2022 · For example, you could do two upper body and two lower body workouts a week, or one full body, one upper body, and one lower body. Walking Lunges with Dumbbells: 3 sets x 20 steps. For example, do one set of leg presses, rest for 30 seconds, do a second set, rest, do the third set. This 30-minute routine is a complete workout. Jump To Week 3. O. Not only do studies show that hoofing it after meals can lower your blood sugar response to that meal (therefore improving insulin function), it's Day 1: Lower Body and Abs. Walking, jogging, swimming, and dance exercise are good ones to try. Stand with a kettlebell on the outside of each foot. If you’re not stretching 2-3 times each day, it’s time to start! As one of the best stretching apps, this program features stretching exercises that cover all muscle groups and are suitable for all people, including men, women, young, and old. No jumping, apartment friendly, beginner friendly and perfect for women over 50! This 15 minute workout is part of the fabulous50s SUMMER BODY 14 day challenge. The hip thrust is one of the most underrated exercises in the gym. Engage abs, squeeze glutes, and lift all four limbs, plus chest and head a few inches Feb 5, 2018 · 10 Fitness Tips for Men over 50 to Stay in Shape. If you strengthen the muscles that involve your daily tasks, like hauling groceries and bending down, you’ll reduce your risk of injury as you Nov 9, 2022 · 45 seconds. Bodybuilding Over 50 Workout Routine PDF. Below we have our suggested exercises for each group: Lower Body. Reps: 8 to 12 per side. Once you get the hang of things, this whole process takes under 45 minutes, and you only need to do it once or twice a week. Click the link here if you would like to take part and best thing is the challenge is completely free! Jun 10, 2015 · Full Body Workout . Feb 16, 2024 · Best Diets for Women Over 50. See: 11 Dec 5, 2023 · An effective workout plan for people over 50 should be well-balanced, focusing on cardiovascular activities, strength training, and flexibility exercises. Basic Ab. flippingfifty. Each exercise in this phase should use a 10-15 rep range with a weight that is challenging. Alternative bodybuilding 4-day splits. Cool down. We naturally lose 5 to 10 lbs. 5 kg) to build basic strength and balance. I teach you how in this follow along workout with dumbbells. Jan 31, 2019 · Extend the dumbbells outward and then raise each hand until their almost touching straight out from your chest. Think bending, twisting, pulling, pushing, lifting, and reaching overhead. Hold a resistance band parallel to the ground and grasp it tightly with both hands. PLUS 1 minute of jogging in place between sets. Hold the position for two seconds and return each hand to your sides. The AARP states that muscle fiber loss in sedentary aging can be as high as The benefits of strength training for women after 50. Published: Jan 14, 2019 The main pillars of exercise for women over 50 are cardio, strength training, and balance training. Slowly lower the weights back down and return to a squat position. Day 7: Rest. Give them a try! Dec 10, 2021 · Reps 5. 30-Minute Upper Body Cardio Workout. This workout consists of a series of low-impact exercises that are easy on the joints. Day 4: Push (chest, shoulders, triceps) Day 5: Pull (back, biceps) Day 6: Legs. Complete 2-3 sets per exercise and try to keep your rest periods below 3 minutes between sets. Jun 17, 2022 · Workouts for women over 50: warm-up. Feb 5, 2024 · Start lying on stomach with arms and legs extended on the floor so body forms one long line, forehead on mat. Leg press. #1 Box Squats. Equipment needed for step ups: Barbell and plates. 2 mph) to let your body return to its normal temperature. Dumbbell Step-Ups: 3 sets x 12 reps (each leg) Standing Calf Raises: 3 sets x 12 reps. Home Workout #4: The Star Wars Workout! Home Workout #5: Parkour! Aug 21, 2023 · Stand with your feet slightly wider than hip-width apart, toes pointed out at a 45-degree angle. nih. Baechle: Muscle Loss. Keeping your muscles strong and lean helps to improve the way you look, your physical and functional abilities and also offsets natural muscle loss due to reduced testosterone and protein synthesis. 2K Reads 69 Comments. Dumbbell Sumo Squats: 3 sets x 12 reps. How to perform the workout: perform the first two exercises back to back without rest. Workout 3 – Legs and Abs. Dumbbell Romanian Deadlifts: 3 sets x 10 reps. Below you will find benefits and instructions for the following exercises: Aug 2, 2023 · This article explains the benefits of strength training for women over 50, reveals some of the best exercises, and provides you with a simple full-body beginner workout routine to follow. Lift the right knee up to waist level while bringing the arms down, touching the weight or the ball to the knee. Whether it's to build or tone muscle, targeting glutes and thighs, along with abs, are probably the area of greatest concern. This is a weight training workout for females over 40. Workout 2 – Back. This can make it more difficult to stay in shape, especially if your workout routine is based on cardio alone. #2 Weighted Lunges. It’s one of the best exercises for the glutes but it’s a great core and lower back workout too. Getty Images / kate_sept2004. Mar 27, 2023 · Shoulder and upper back stretch. A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set. You can switch up your exercises each time to form new routines. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. By Shannen Zitz Updated: Feb 15, 2023 2:02 PM EST 20 Minute Toned Arm Workout For Women Over 50 say Bye Bye Bat Wings Today! all fabulous50s arms workouts are Suitable for beginners and seniors and this arm May 6, 2024 · 2) Train The Glutes And Thighs: During gym workouts, many women love to try to lose weight and build muscle in their glutes and thighs. N. Bowers, D. 20 seconds. Once you’ve become more comfortable, you can try this move on a bench or exercise ball. com Strength training, HIIT, and Low to Moderate activity are all - in balance - a part of the exercise that will support muscle an Jan 9, 2022 · After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. Engaging your glutes, quads and hamstrings, slowly push the weight away from you, fully extending your legs out. Download your complete 4-Week Workout Plan for women with daily, guided workout videos on YouTube. Beginner with Experience: Increase to 10-20 lbs (4. It’s become much more popular in recent years, especially for women’s workout routines. Best Weight Training Exercises For Women Over 50. Walking is frequently recommended as one of the best ways to workout. Mar 8, 2022 · Bent over row. Typically, you'll do a warm-up, then three to five of exercises for the designated body part, performing three to four sets of 8-12 reps of each. Repeat this movement 10 times. Strength training has mental and physical benefits for people of all ages. Crunches: 3 sets x 20 reps. Try this 3-day full body workout for efficient lean muscle gains! 496. Feb 15, 2023 · Denise Austin Shares ‘3 Easy’ Workout Moves for Women ‘Over 50’ “Two workouts in one!!” the 65-year-old said. Jun 7, 2022 · After the strength training workout is a great time to do a little stretching, especially for the shoulders and hips, which tend to lose flexibility as we get older. Push up. Side lunge. , NASM-CPT May 31, 2023 · Now, you want to get with the programme but you need a plan to follow. Here are 10 of my favourite strength exercises to consider including in your workouts. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women Day 1: Lower Body. Push your hips back and squat down and lift the dumbbells, driving through your heels to stand up. Keeping your back straight, push your hips back and bend your knees out over your toes to squat down. 5-9 kg) as your lower body becomes stronger. Placing your weight on your hands, slide your butt just off the front of the bench. Jan 14, 2019 · The 5 Exercises Everyone Over 50 Needs to Be Doing, According to a Doctor Strength training is key to staying healthy as you age. Stand with your feet at around hip width apart and hold a light barbell in your hands. May 3, 2021 · Here are five of the best exercises if you're over age 50. Workout 4 – Shoulders and Arms. Lower the right knee and take the ball all the way back up overhead. Bend your elbows and lower your body until your upper arms are parallel to the floor. Dropping body fat and showing off your lean and athletic figure. Aug 15, 2019 · Muscle & Strength’s Women’s Fat Loss Program. 2x 45 seconds. You need this type of exercise to fend off muscle-fiber loss and bone loss. Apr 1, 2021 · By: Lindsey Bomgren, CPT | April 1, 2021. If you enjoy it and you switch it up occasionally, you'll stick with it, and that's the goal. Jan 21, 2018 · 10. In 20 minutes you’ll work the full body using dumbbell weights. May 14, 2023 · Then, get moving. Jun 7, 2023 · Many women who start strength training over 50 feel they need to lift light weights for lots of reps. gl qq zz us rd us av zm an pu