What if you just don't like strength training??

I've always been very into lifting but I understand why some people find it boring!

This is me OP

i don't mind exercise but can't stand doing weights

oh brilliant! I really love it.

The range of length exercises are perfect for me.

I LOATHE it, but I do it because of the important health benefits. I’ve been motivated by listening to Dr Mike Israetel (I think that’s his name?) who is an exercise science professor and has a lot on YouTube about women and lifting.

But seriously OP, I really hate it. I only two 2 lifting sessions per week in our basement gym with my DH. He set up a tv down there for us, so we watch a show which helps pass the time between sets.

Not much help with my comment here, just solidarity with your lack of love of weights!

Thanks to whoever recommended Apple Fitness + - there's so much in there!

I could've written a similar post. Watching with interest.

Try a jiujitsu or thai boxing class instead

Both fantastic for strength, conditioning and fitness.

I keep a weight near my front door and use it during my post-run stretch which gets a bite-size amount of weights in little and often.

Climbing or bouldering can be a really good option - good for strength but also requires balance, flexibility and problem solving. Similarly I like the skills element of crossfit but find it hard to get to a regular class.

Working strength into your daily life is great, though you may need to think about how to complement it with other exercises to work all the muscles. Gardening is good but you tend to spend a lot of time stooped forwards which can be bad for the spine (which is often already under strain from spending time at the computer and looking at phones). So perhaps think about how you can make sure you get lots of chest opening and back strengthening moves to complement the gardening. Exercise snacking can also be very effective - just little ways of working strength into your day such as holding a squat or doing wall push ups while the kettle boils, doing overhead presses with the milk container, or maybe calf raises while brushing your teeth. Thinking about how to break up your work time so you're not sitting for uninterrupted stretches can have huge benefits. Carrying things rather than driving everywhere can be very effective.

When it comes to workouts, I don't get on with CG style workouts personally, but there's lots of different ones out there to try. I have managed to get quite consistent with low rep high weight routines at the gym with a podcast or audio book to listen to. You have to build up to low rep lifting but when you get there it feels really efficient, building power as well as strength, and with appropriate supersetting you can get a thorough workout in 30 minutes. I really like the Hailey Happens programmes - lots of variety which keeps my brain interested.

DOMS definitely gets better with experience and consistency - it can still strike when I add a completely new exercise but doing 3-4 shortish sessions a week seems to keep me in a state where I can feel a little tenderness or tightness which tells me my muscles have been working but they're generally not painful and don't stop me doing my other training. Self massage and foam rolling definitely helps.

As for the evidence for the benefits, it's clear that muscles deteriorate with age, and while you can't prevent that, you can really slow down the deterioration and also make sure you're starting from as high a point as possible. Doing squats in your 40s could translate into being able to get on and off the toilet independently in your 80s. Strength work is also great for bone density.

I do this too. I didn’t get a PT but I had a good search on the net and came up with my own routine.

I just do it in the lounge every other day, I mostly use resistance bands too.

CG was too repetitive for me and my knees couldn’t take it.

I like outdoor boot camps. Outside is more interesting than a room, and tends to be nicer than air con in a gym, or worse, at home.

💯 agree with this

Also Megan Dahlman on Instagram, she has a Jumpstart 30 programme which might work for you.

OP would it be worth finding an app with very short routines on it?

For example, 5-15 minutes. If you do a short routine every day you will get the benefits over time. I have a go-to six minute arm routine which has made a difference doing it 2-3 times a week. If you eg find a core routine you can tolerate and one for lower body, that will work wonders. Ideally you'd have two or three you can rotate.

In an ideal world you will do heavy lifting. In the real world anything is better than nothing, and consistency is better than flogging a dead horse.

Outdoor bootcamps might be better too, it's easier when you are with other people.

Examples of people/apps you could try out are

Fluidform
Fiona Judd on Instagram
Carla Molinaro Strength and Conditioning and Yoga for Runners (the main routine is 30 minutes but there is a library of shorter ones)
Madfit

I agree about Lucy. She is particularly good for beginners, but some of her short workouts are quite challenging. This is a favourite of mine:

Have you tried Kettlercise? Kettlebell workouts but not lifting very heavy at first. The classes are about 45 minutes long and you get a great mix of cardio and muscle training. I started with a 2kg bell and when I'm really fit I can do the same routine with an 8kg bell.

And reformer Pilates for the core and muscle lengthening benefits.

I am so with you@SilkieChick - nothing will convince me that the gym will be fun!

But I just need to make it a habit - the bit putting me off is the DOMs as it will stop me running and I'm currently training for a half marathon. But I will aim for once a week and go from there.

I've just started CG. I started with her epic series and couldn't move to sit down without pain for a couple of days. I switched to her beginner programme on her app and it's better. There's a free 14 day trial. Once I've done the 6 week programme I'll go back to the epic series. I don't love it but I'm 48 and need to tone up and strengthen my upper body and core mainly so I'll do it. I get up early to do it before breakfast and the thought of a cup of tea keeps me going. It's dull but I'm not a gym person and like the privacy of my own home so I'll keep going.

I do classes for pregnancy exercise which have been brilliant. You lie on what looks like a torture machine that is all straps and bands and springs. It gives you a much greater range of exercises than normal pilates because there are things to push and pull against at different angles. You can change the resistance. It's like pilates crossed with one of those weights machines. My classes are mega expensive because it's a small studio and the tutor works with a specialist pelvic physio to make sure the prenatal exercises are perfect. It's still cheaper than physio, but I'm not sure I'll be able to justify it long term.

Lucy wyndham read does amazing body weight strength exercises. 7 minutes. my arms ache more than any weight training gives me

i like CG but she isn’t for beginners

gardening is great for muscles too if it’s proper gardening

Apple Fitness has good strength workouts and focus on balance and flexibility too.

I would recommend trying their functional strength plus core.

Also give it six weeks before you feel different, ten weeks before you look different, and fifteen weeks before others notice too (IME).

@LunaTheCat please can you explain a bit more about reformer pilates, how many times a week do you do it, is it expensive, and how it's changed your body? Thank you! (I also hate the gym)

I started the gym last year because everyone bangs on about weights in your forties. I hated it. So boring and I usually love exercise.

Plus I was trying on wedding dresses and hated how muscly I'd got. I had massive traps in a beautiful delicate dress! So I gave up. Life's too short.

I go hill walking and swimming for exercise which are so much better and more enjoyable. If you don't like it, don't do it.

I don’t like the weights room at the gym… loads of grunting males.
Reformer Pilates changed my life… I am stronger and it completely changed my body shape.