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Original poster

Please recommend me a great online exercise in menopause specialist

15 replies

ClawdiaCattipuss · 15/05/2024 19:16

I'm a complete beginner but I want to start lifting free weights , ideally 3 times a week and just 20 Minute ish session.

I understand the importance of lifting heavy but don't know where to start.

Any recommendations please?

OP posts:
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MsMartini · 27/04/2025 16:46

@Andyoga4kids I started strength training pre meno and am now out the other side, still training with heavy weights and calisthenics.

I would not have wanted to warm up with yoga and then lift heavy weights - I don't think that is a good idea for joint health at all. And a waste of time, given class time is limited. Likewise finishing with relaxation. If you want to build strength then lift heavy, progressive overload with good technique - focus on that. And menopausal women can follow the same programme as everyone else, broadly speaking. I wouldn't consider a trainer who suggested otherwise tbh. There are classes n my local parks that attract middle aged women for strength training and they...strength train (squats, lunges, push ups, rows, dips, pull ups etc etc) just like everyone else there?

Iwantamarshmallowman · 27/04/2025 01:34

I use the cara fitness app. The workouts are 15 mins. she also has a book https://amzn.eu/d/0VJGkRh

Andyoga4kids · 27/04/2025 00:50

Hi
I’m considering training in strength & weights to offer classes for women in mid life / menopause / peri menopause
classes would combine gentle yoga warm up to begin, then some weight and resistance exercises to build strength and ending with some stretches and a relaxation.
Just looking for feedback on how much interest / demand there would be in menopause Yoga / Strength class? In person or on line?
I know I don’t enjoy gym, or endless scrolling for exercise videos and haven’t seen a class combining these for us reaching this age!

Shipsafeinharbour · 26/05/2024 20:35

Esgfitness on Instagram is an expert in menopause and strength training.

MagpiePi · 22/05/2024 14:50

I’d find a local gym and book a couple of sessions with a PT. You really need someone in person to coach you and check your form, and they should be able to give you a program too.

I found ‘the new rules of lifting’ by Lou Schuler and Alwyn Cosgrove really useful when I started. It has lots of different programs from beginners to seasoned lifters.

wherethewaterisdarker · 22/05/2024 13:54

I have heard great things about Oakman Coaching: https://www.instagram.com/oakman_coaching/ (specifically for menopause and weights)

Instagram

https://www.instagram.com/oakman_coaching

MsMartini · 22/05/2024 13:50

Also, 20 mins sessions won't really work for lifting heavy. You need to warm up and take decent rests between sets. And to set up eg the squat rack.

MsMartini · 22/05/2024 13:48

If you want to learn to lift heavy then get some in-person help to be safe.

High weight low reps is great - but needs a gym and expertise usually.

The home workouts are usually more high rep low weights.

You might find these sites helpful:

https://www.nerdfitness.com/blog/the-correct-number-of-reps-per-set-in-the-gym/

https://www.drstacysims.com/blog/how-to-power-your-way-through-menopause

Original poster
ClawdiaCattipuss · 20/05/2024 16:29

Thank you all. Some great options here to explore

It is just weights that I want. I want to learn to lift heavy! This could be ambitious but I'll give it a go - just had no idea how to get started

OP posts:
Defiantlynot41 · 20/05/2024 08:09

Noelle Watson Fitness is great www.instagram.com/noelle.watson.fitness?igsh=MTQ0ajl5dmc1ZzFobQ==

PaminaMozart · 20/05/2024 08:07

Caroline Girvan. The best online trainer I - and many others - have come across. Lots of really well structured (free!) programmes on YouTube, some of which last up to 10 weeks. EPIC Heat is one I particularly like. She also lots of shorter workouts targeting specific areas.

Growingannanas also has a lot of really good workouts, many of which use dumbbells. Also really well structured and somewhat less challenging than Caroline's.

Mangolover123 · 20/05/2024 08:07

Caroline Girvan like the pp said. Great free workouts 20/30 mins. Joe Wick has just bought out a couple for the meno bandwagon.

bairnk · 20/05/2024 08:00

Body coach app is good as long as you don't find Joe Wicks annoying! It's what has got me into lifting weights, you can find a lot of his workouts free on YouTube also. His are a lot of hiit plus weights- if it's just weights you want then Caroline Girvan workouts are really good too which I just follow on YouTube.

NeedANewOne25 · 19/05/2024 18:30

The book is only 99p for Kindle at the moment

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