Are you over 50 and really toned and fit?

I don’t think it’s ‘bad’ but it definitely becomes less effective as a weight control mechanism as we age. I do cardio for heart health, not as specific calorie burner. For me, cardio is a ‘strength’ day, just the same as a leg, abs, or arm day. It’s still all about improving (heart) muscle strength, after all, our heart is our most important muscle.

Why is Cardio bad for middle age women? I lose weight when I do a lot of cardio and put it on when I weight train. I do a combination of both, but think everyone is different.

I don't understand your workouts OP, why are you doing just one handstand and just one downward dog?!

Anyway, I'm 53 and look good. (I refuse to say "for my age"). I think the key is weights and like others on this thread, I follow Caroline Girvan. When I was more focused than I am now on her, I saw real changes to my body.

The people who look amazing like the person below will also be monitoring their macros and calories very tightly. Macros Inc on facebook is helpful for this (and Caroline Girvan's groups - there's an over 50s one - too). Again, when I did this seriously, I saw some changes to my fat % levels. (Am currently more slack as I deal with family, work and relationships).

I also do a lot of yoga - 3-5 times a week a full vinyasa flow or ashtanga session. I do it because I love it and because it has very positive mental health benefits. I do it in a studio as well - I'm very unmotivated if I try to do it at home, I just fanny about with my phone and things. But it makes you strong.

I don't do any cardio currently apart from cycling around to meetings etc. I had to stop running because of bad knees. But I think the literature that cardio is bad for middle aged women is right probably? I'd only do it for mental health benefits probably myself. I always walk more than 15,000 steps a day.

I don't have a waist, but I have never have. I'm straight up and down and have never managed to have a defined waist. I'm pretty much always a 27-8 inch waist and size 10. (Helps that I'm also tall). I'm less good at toning up my legs because of my knees, but am working on this now.

I follow this woman. She's amazing.

Where do you follow her please? She looks incredible, so strong

Yes yes I follow her, she is totally my inspiration! She did do a bikini competition though, I wonder how necessary that was.
I love her quads. The thing underlying it all is really this - consistency.

Thanks @MistyBay

I didn't know that, but I'm not surprised.

People might like to look at the Girls Run the World website - not just about running, there are loads of strength and conditioning workouts on there, and it's aimed at older ladies. I don't like doing stuff on my own but lots of people find it easier to fit in (and afford).

I am 51 and have recently moved away from running as much to doing more bootcamp style exercise. I think it is better for me at this age. So I swim once a week, run twice or three times a week (not long distances - 3-6 miles generally), and do a bootcamp twice or three times a week. I am 163cm tall and the last time I weighed myself I was about 8 stone 10. I definitely have a better figure than I did in my 20s (or 30s). I am also an apple but don't worry about it, it's the way I am made.

Great thread. I weight train 4/5 days a week and do a swim/run day once a week. I’ve always done some kind of cardio but since starting weights, I am now the strongest I’ve ever been. Flat stomach, a waist, toned arms and legs - feeling and looking good in and out of clothes!

Whilst I'm not yet 50 (not far off). I've raced my bike competitively since my late 20's. I compete in various disciplines - mountain bike, cyclo cross and road. It is amateur, but a very serious hobby which I fit in round full time work and family.

The point I'm going to make is that I race (more cyclo cross and mountain bike) with many women in their 50's, 60's and 70's. Physique wise you wouldn't know... then you look at their faces and you get a better idea of age! These women are very competitive and capable of beating women half their age. We all have our own stories. Some are fairly new to it, others not. But we are all continually striving to beat each other and keep getting better results!

What you should expect is to enjoy the process and maybe see what you can achieve and just how far you can push your body. It's fun and addictive!

I think the most important thing is to keep pushing, otherwise the rapid gains and changes stagnate. Plus, it gets dull. Having goals to aim for and charting progress is very motivating. On a down day when motivation is lacking, you can look at where you've come from. Likewise you know you need to get the session done as it's another step toward achieving the next goal.

The positive impact you'll be having on both your physical and mental health is priceless.

@MistyTrains2 - thanks for your ideas. I do work on my core quite a lot - I do a two minute plank everyday plus other core stuff - I have arthritis in both my knees and find keeping a strong core really helps. I think it may be my poster - maybe I was leaning over too much?

@Conferenceblues A 4kg weight would have been better, or significantly reducing the number of reps e.g. 50% and feeling your way back up over a few weeks.

Edited- just read it was your lower body workout. That is probably a core strength issue maybe. Tom Morrison mobility method is really good. I also really love a plank for core strength.

3 times a week is fine. You do need quite a hands on teacher though. At first try you think it’s really basic and easy but you need someone who is watching you and moving you if needs be because a tiny adjustment makes a massive difference to the strength of the workout. Even now I do some classes where I can barely move the next day I’m so sore like today.

Mid 40s but peri menopausal with 24" waist (27" navel).

Waist size is purely due to overhauling diet (no upf, limited sugar). I also strength train at home 5 days a week. I don't do any cardio.

Swimming. I swim 2k every day. I am 51 and slim and toned. I have tried reformer and didn’t really feel like it did anything for me,. How often do you have to go?

Yep, Reformer Pilates and you'll have the body of your life. Classes are really expensive though.

I am not an expert. What exactly did you do to put your back out? It might be safest to consult with a physiotherapist or a personal trainer.

Having said that, do you warm up properly before each workout? Do you do lots of stretches? Are you careful to do each movement slowly, with total control?

When I was starting out with Caroline, I would always watch her introductions, and parts of the workout, the night before, so I'd have a good idea what to expect, and I'd go over any moves that didn't seem straightforward.

There is a fine line between challenging yourself and playing it safe. Sometimes I start off with a low weight and increase if it seems too light. Alternatively, I start off heavy and dial down if need be. I'm also not afraid to substitute easier moves if I don't feel comfortable.

As Caroline says: It's you against you!

I hope you get better soon. The only other suggestion I would make is to really work on your core. It'll make everything else sooooo much easier 😅

Oh and I gave up UPF food recently, plus caught a stomach bug and lost 4 kilos.

So that helped !

48 - but in good shape with a waist.

Shout out for the Jillian Michael’s app. Been doing her for years, it is called ‘the fitness app’ and has loads of stuff on it.

also yoga with Kassandra each day, it is only 10 mins.

Weights is key I think.

also skipping has been really good, started in lockdown and it is super fast effective cardio. Get a smart rope that has an app and it’s addictive.

If you have back problems then you need to learn to row with the correct form otherwise it is easy to damage your back further, even if it is just to warm up.

I am an ex-rower and some of the techniques I see in gyms are either useless, laughable or outright damaging. I wouldn't rely on an average PT instructor as I have heard some of them spout some absolute shite when it comes to rowing machines.

There are loads of videos online that can help eg

Reformer pilates 3 times a week. I am in the best shape I have ever been in my life. Completely toned and no fat or wobbles anywhere