Wanting to get stronger - thinking of trying Caroline Girvan

[ErrolTheDragon]

I'm wanting to get stronger, but not sure where to start. I keep seeing the name Caroline Girvan, and have taken a look at her YouTube channel but somewhat overwhelmed and not sure where to start/how to put the videos together.

I've seen there's a long running thread

Getting fitter and stronger with Caroline Girvan- all welcome! www.mumsnet.com/Talk/exercise/4545436-getting-fitter-and-stronger-with-caroline-girvan-all-welcome

But at >500 posts I'm not sure trying to read that would be productive at this point hence this thread.

So... I'm 62, 5'1", a bit overweight. I walk regularly - over 2000km last year, but DH has a problem with his foot now which means we're doing less now, and not enough hills. I do Pilates once a week which is excellent but not enough. After a break of about 5 years we're hoping to get back into doing some watersports so this gives me the specific motivation I need for getting stronger. I've done the various Jillian Michaels things in the past, and her 'no more trouble zones' a few times recently but I feel like trying something different.

I wfh part time so time isn't a major issue, and we've got a random set of dumbbells from 1 to 10kg - the latter is way more than I can use at present.

Can someone recommend where I should start please?

I was big into CrossFit and boxing pre-baby, so when I was trying to get back to exercise after having my LO, I tried Caroline Girvan, but found her videos WAY too intense to start with. So I started with MadFit on youtube, then added Move with Nicole (Pilates based workouts) and after a few months tried CG again but I modified any movements that were too much at the time. I'm back to CrossFit now, but starting with those channels definitely helped me get off the starting block without injury.

Also, since you already do Pilates, you would probably enjoy Move with Nicole as her programs are Pilates based but definitely require some strength.

Side note - You could do a very effective strength training program with just the dumbbells you have doing some dumbbell squats, weighted lunges, chest presses lying on the floor, etc. Choose 3-4 movements, start as light as you need to do be able to do 6-8 reps each, and do them as a circuit (so 1 set of squats, 1 set of chest presses, 1 set of lunges, repeat the whole thing 2 more times). Do this 2x a week, and every week slightly increase the weight or the reps (not both). Focus on form more than going up on weight.

I am by no means an expert, so this is purely what has worked for me :) Good luck! (Also I haven't read the CG forum on MN, so apologies if this is completely unhelpful!)

Weights definitely. That’s great that you do Pilates already - if you have decent core strength from that it means you can do home weights with less injury risk.

I will second the Madfit recommendation, she does lots of short weights based youtube videos. Easy to fit in one a day. Use a weight level where you can do the full round (or nearly) of each exercise using the correct form, but by the end you couldn’t do any more and you feel it the next day.

Hi there, @ErrolTheDragon - glad you've found Caroline, as her workouts have been life changing for many!

She has an EPIC Beginners series, which is a good place to start. Do it as many times as you need to, until you feel comfortable with all the moves. Use whatever weights feel comfortable for you. Modify or substitute if you find some of the moves too challenging.

I think I started out with just 3kg (and worked my way up to 12.5kg). Challenge yourself, but go at your own pace (as she keeps saying: its you against you).

After Beginners I'd suggest Epic Heat. Epic 1 and 2 sessions are quite a bit longer and therefore tougher. Or check out a whole body workout from each of her programmes to see what format works best for you. Or pick one at random and just do it!

I'm older than you and I can do it, so don't be scared!

NB: There are a few workouts by other trainers that helped me get into shape for Caroline, and I still do these quite often to supplement CG or when I don't have time for a full workout:

Bowflex 3-minute plank, which I do every single day as a strong core is vital
Rebecca Louise's Best Abs - another favourite that strengthens the core
Lucy Wyndham Reed's Thighs & Glutes - VERY effective!
Rebecca Louise's Bingo Wings, Ageless Arms and Best Arms

I also do a lot of Growingannanas HIIT (as Caroline's HIIT workouts are certifiably insane...)

hi @ErrolTheDragon popping over from the other thread to say hello!
I would say start with epic beginners and repeat as often as you feel necessary. As @FlowerArranger modify, pause and rest when needed, take you time. You will get sore.
I disagree, however regarding epic heat. That is really tough, very fast paced with almost no rest periods. After beginners I would suggest iron with low weights or advent with low weights. Build up slowly and stay injury free.
be warned it is punishing but absolutely addictive and the changes you will see will amaze you.
Well done on looking after you muscles and bones. Do pop over to the other thread and let us know. You can always post on both threads!

Maybe I mixed up EPIC 3 and Heat? I get confused at times. Easily done, given my advanced age 😭

Do whatever feels comfortable but ever so slightly challenging.

Much lower weights, slower pace, take a break as needed, just do half and save the rest for tomorrow...

It's all good 😊

epic 3 is tough too! They are all tough! I think iron is very popular simply because you can make is much easier by lowering the weights- the others- not so much!! It's certainly popular with the newbies on the dreaded official FB page😱

Oooookkkayyyyy..... I get it 🙆I'm doing Iron all wrong!
Been using 3/4 of her weights when I should be dialling it down to half... 🤣

I'll let you into a secret, @BigButtons - I've never used anywhere near her weights for any of her programmes

what I mean is iron is just weight lifting- no calisthenics right?- no hiit- no funny stuff, long rests. Because it is slow paced you can go easier whereas the other epics are more intense even at lower weights, that's what i meant!

Newbies can use light weights and practise form first😀

I think Fitness Blender on YouTube is a really good place to start if you are fairly new to strength training. Really clear instruction and effective workouts. They have lots of free stuff on YouTube, but also have a paid for platform where you can do various programmes, which are reasonably priced.

I mainly do Heather Robertson strength workouts, but she doesn't talk through the workouts (although a I do find the preview clip before each exercise really helpful), so maybe not the best one to start with unless you are pretty confident with your form.

So...I started on the beginner Epic - number 2 upper body one not #1 lower body as my Pilates yesterday was standing (squatting, lunging...) functional exercises which hammered my quads. I did most of it, though there's one or two moves I couldn't manage, I think I need to pay a bit more attention to what she's doing in the 15 sec breaks.

Sorry, my manners have deserted me - thanks to all for the various suggestions and tips!

Just done #3, the abs workout - not too bad at all thanks to doing Pilates, except for some of the side plank bits.

Just did the beginner epic #4, whole body with dumbbells - mostly used 3kgs, but a 10lb pair for the deadlifts. I liked that, good mix and not complicated.

So, I did the beginner #1 legs on Tuesday and the #5 HIIT today - mostly not too bad, though my burpees are a bit sort-of and I could only do 2 in the 20 seconds. Quite enjoyed it though definitely hard work!

I think I'll see what the Iron ones are like next.

I think Iron is as hard as you make it - depends entirely on the weights you'll be using. It's very good if you want to focus on lifting, without much cardio.

I did Iron day 1 today. 6kg weights (I'm sure I won't be using those for upper body!). I liked the pace, very deliberate and controlled.
This was after Pilates which included some single leg dips so one way or another I expect my quads to be complaining tomorrow!