@md79
If you do start the Onero program in Seattle, they always do an evaluation first. You will not lift anything heavy to start out. Usually they work on proper form and position before adding weight. Over time and as you build strength the weight is added. You slowly work up to heavy. The goal is to eventually lift 85% of your 1 rep max. That means your eventual goal is to lift 85% of whatever weight you can lift only 1 time with correct form. For an example, and just using 100 as an easy number: If you can deadlift 100 pounds one time only, with proper form, because it's too heavy to lift a second time, that is your 1 rep max. 85% of that, or 85 lbs, is your goal. The program in no way starts out with this, always working up slowly and safely under the supervision of the Onero trained specialist. The "heavy lifting" and "resistance training" nomenclature can be intimidating, but know that the main goal of the Onero program is to prevent fracture. Go for it!! Good luck!!