Age 45. Want to get fitter and stronger. Recommend me a programme

Seconding @Yogachick I think Jessica Smith would be really good for you. Also she has a digital platform and I think her flow based workouts would be great for you. No weights required and great for your pf! Pahla b as mention up thread would also work for you - avoiding the weighted workouts. Also Leslie Sansone - find her on YouTube too and she also has a digital platform. All walking workouts that you can do with a dodgy pf.

I'm doing Sydney cummings summertime fine 3. Sydney gives modifications and is more beginner friendly than Caroline. I injured my PF about 3 years ago. It's ok now but it took a lot of rehab exercises given to me by a physio.

Another following!

Following!

Jessica Smith on YouTube has a HUGE library of workouts for all situations with and without equipment. Beginners,low impact whatever tweak you need ,there will be a workout for you. She also has paid programs but there’s no need if funds are tight. She’s brilliant !

Have you thought about wearing wrist and ankle weights, @CatInAShoebox? I often wear these all day long, even when I go shopping. Surprisingly effective, and after a while you don't even notice them.

Heather Robertson is also good
She has two 12 week programs

Excellent point and apologies OP for not being clear. My post was general advice meant to be post-recovery.

Indoor climbing is great. Before lockdown I was going 2/3 times a week and I was buff! I used to admire my shoulders and arms in the mirror 😂

I want to get back to it though. I miss being that strong.

Walking and strength training, plus some yoga for flexibility.

I don’t know any programmes for strength training, but Adrienne is good for yoga.

I am about the same age and really did my knees in by taking up running, so get checked by a physio before you try that.

When your elbow has healed fitness blender on you tube is good and free.

I’m a female specialist PT.

if your PF is compromised I absolutely would not recommend weights, HIIT, or any other program on the internet at the moment. Most of what has been suggested above is not appropriate. You really could do yourself some damage.

If you can’t afford going to see a women’s health physio privately or a female specialist personal trainer asap, I would advise you wait until you’ve seen a physio who can recommend the most appropriate course of action.

In the meantime, walking, swimming and Pilates would be ok for you I would say.

Pelvic floor exercises are a must, several times a day. The squeezy app is good for reminders and explaining what you need to do.

The Nike training app is free and has lots of equipment free / body weight resistance workouts. It’s excellent

I’m late 40s and menopausal but definitely overweight. I had to stop running because of knee issues too but have recently started spin and it’s fantastic. Currently, I’m doing 4x spin classes per week, 4x Body Pump (strength/cardio) and a couple of HIIT classes here and there. Spin has really improved my endurance and I’ve noticed a difference even in just the few weeks since I started doing it.

I don't know about ringfit, but the HIIT workouts by Growingannanas are excellent for cardio and strength training - especially the ones using weights.

Do you have a nintendo switch? If so, there's a programme for it called ringfit that I find very effective. A mixof cardio and strength training.

I've damaged my ankle so can't do it currently. Really miss it.

I actually like Joe Wicks. He has lots of stuff on YouTube so is free.

I used to run. Gave it up due to knee problems. Walk instead but do weights/functional strength training 3x a week. Made so much progress. Lost weight and toned up in a way I have never done with running.

The Body Project (YouTube channel) has some fantastic free beginners workouts as well, all do-able in your bare feet in the front room. For most of them they'll have someone doing the beginner, intermediate, and experienced version of each exercise (or demonstrate the easier version and the harder version) so you can start off gently and work your way up.

I highly recommend Growingannanas. Free on YouTube.
Anna has tons of workouts of varying duration, with/without weights, as well as some tabata and yoga sessions.

Most of her workouts include warm up and cool down, which makes life easy.

However, I'd also recommend planks and abs workouts. A strong core is the key to successful exercising. Look for the Bowflex 3-minute plank and Rebecca Louise's Best Abs, which are brilliant. Do one or the other every day and you'll soon notice the difference.

I also love Lucy Wyndham Read's Thighs & Glutes. The rest of her stuff is more for beginners, but this one is great.

For weight training there are some good videos on youtube, I know Caroline Girvan is popular but she's a bit too hardcore for me.

I love Johanna Soh and Nourish, Move, Love - both of them have beginner/ easy videos (usually 20 - 30 mins) to start off with. I think they both probably have lower body specific videos until your arms recover.

Also Blogilates does short pilates videos that are very doable.

Google PahlaB and read the free ebook. All her stuff is on YouTube, no quick fixes, but a long term mindset.

I do:
Strength training with Resistance bands, Swiss ball, TRX and hand weights/kettle bell.
c25k/Jeffing.
Yoga.
Swimming.
Long brisk walks.

Walking and Pilates works for me. I’m 49 and peri with a slipped disc in my back so need core strength and flexibility