Everyone keeps saying I should lift?

I prep my post-workout snack before I go to the gym. Big, homemade wholemeal sourdough rolls, sliced in half with almond butter & cheese on top & ready to be grilled.
It’s filling, healthy, delicious & minimal effort, & knowing it’s there (usually) stops me going for cake instead.

@Humminggoat if you can do all that in normal life, then if you don't want to do anything more, to be honest, I wouldn't - except I'd need some stretching.

For me, it's more about having a sedentary lifestyle. I like working out but I probably couldn't do anything like what you do.

I do think some of the people who think weight training is a fad or a trend - even though many of us have been doing it for 30 years - are people who are very active in daily life, and their "active" includes stuff that naturally builds resistance. If you have a sedentary lifestyle and you live in a small flat, absolutely none of that stuff is happening.

as a 19-year-old, one of the first things I noticed about weight training was that it made hanging on to the handrail on the Tube less uncomfortable!

Thanks to posters making suggestions. But it's really the appetite control thing that I can't get past. I might try this Caroline Girvan with lighter weights I suppose but maybe there's no point. Is hers the workout that doesn't have any audio cues and you have to look at the screen?

I always remember being out for a three course dinner with a friend who was also lifting heavy. She ended up ordering more food after we'd eaten! Honestly some people's appetite will just go up to the point that it's incredibly inconvenient. Obviously, we're all built differently.

I was ravenous when I woke up this morning. It's already hard enough to keep appetite under control. But maybe my lighter weights are enough. And I enjoy the workout so that's good.

@Notsurewheretostarthere oh that’s interesting- does that go for very heavy weights for deadlifts and squats?

My GP said I should avoid it 🫤 But I haven’t seen a gynaecologist (as my prolapse is very small/mild so not necessary).

@TyneFilth i understand the first two, but I've re-read the third and it doesn't make sense. Can you re explain?

Thank you!

You sound like you're doing a lot! The only thing maybe you should add in would be core and mobility exercises, 10-15 mins a day only, to keep your range of movement.

1. In as deep a squat as you can, put one hand on the floor and lift the other one to the sky, twisting your body as you go. Alternate sides and do a total of 16-20
2. On your hands and knees in a tabletop position, lift one leg a few times like you're a dog peeing on a lamppost. Or straighten out to point straight back, bring to the side in lamppost position, down. And thirdly, point the leg straight out to the side resting on the floor, and lift up and down a few times. Not sure I've explained those very well.
3. Shoulders - using a resistance band or a very small weight (bag of flour), push the weight to the ceiling while keeping your shoulders back. Then with your elbow staying in line horizontally with shoulder, hand forward with a small weight, lift your hand like you're doing a Native American greeting (that's the only way I can think to describe it!!) repeatedly.

@Waitingfordoggo i asked my gynae if I could lift weights again after prolpase surgery and he said absolutely and I should do so.

Sadly my prolapse recurred, but this was because of my hypermobility, not exercising - I'd barely started stretching again post surgery before it popped back out.

I read that you should be doing 3 things at this age, as insurance for your old age, and it seems good advice.

1. lifting weights for your muscles.
2. something for your leg muscles, like spinning
3. something for balance, like yoga or Pilates.

I’d have thought you were doing enough already!

I’ve started doing 30 min weight workouts using Caroline Girvan on YouTube, they’re a good start.

I’ve been wondering about this. I really dislike “doing exercise” and try to build being active into my daily life rather than doing a workout.
I walk 35-40 km a week, sometimes more. Most of it fairly briskly. I live in a 4 storey house and my watch always shows me climbing a minimum of 22 flights a day.
I carry shopping weighing 15-20kg for 1.4 km at least twice a week.
I’m on my feet all day at work two days a week, lifting and stacking crates, bending and stretching to reach the low/high ones.
I do one yoga class a week.

Surely this must be doing something to future proof my body? Do I really need to lift heavy as well?

I lift as 'heavy' as I can without putting myself under too much strain. I use a 15kg dumbell in each hand for the DB bench press. I've doubled the weight I use in 6 months.

How heavy is heavy?

My heaviest weight is a 30kg barbell for deadlifts & my lightest is a 9kg dumbbell for tricep extensions - I move up to the next weight when I think I’m ready.

@EmeraldRoulette - adjustable dumbbells + Caroline Girvan?

@EmeraldRoulette I really want to lift heavy (I used to) but I have a small prolapse now so I’m wary.

I teach Pump 5x a week and Strength Development 2x which is a bit slower and heavier than Pump- but I don’t go super heavy in that because it’s my participants’ workout not mine, and I can’t be grunting and exhaling explosively while trying to coach them from the front of the room 😂

Is everyone here lifting heavy?

I used to, but I cannot get my appetite under control if I do that. And it doesn't cancel out. I've been working out for years and still gained weight. It was mostly but after being on antidepressant medication for bloody years - so it is coming off slowly as I no longer take them.

But I would be nervous of trying to lift heavy again because I do not want that appetite increase.

I do light stuff like Body Pump with light weights. I work out at home so I'm just giving body pump as an example of the type of thing I do.

I also really don't want to go back to the gym. I don't have anything like the space to do proper weights at home.

I used to really like the gym environment, but now I hate it. Funny how we change.

What’s your beef with weightlifting? Lots of people enjoy it and it’s good for you.

Hi OP. I am ever thankful that I started weights in my mid 30s with a PT.

I absolutely love it. I only do it in my garage at home and my heaviest weights are 12kg kettlebell and 8kg dumbells. I also have TRx straps, mini bands and other bits for stretching like a mini pilates ball, magic ring, yoga blocks and a wedge block for my achilles.

I've been using bodyfit by amy for about 6yrs. Joining a gym wasn't an option for a few years and now I don't think I could go back.

I have prolapses and have worked with physio to check the best way of exercising without coming to any harm.

My arms look brilliant in sleeveless tops, I'm strong and energetic.

Oh and @lljkk my asthma nurse who is about to retire, checked I was doing weight bearing exercise for my bone density.

Best thing I’ve ever done, have never felt better and in my 50’s am back to wearing sleeveless dresses.

My GP referred me to an exercise physiologist as part of my cholesterol management program and weight lifting was a major part of that. I really notice the difference with my body strength and recently got myself a barbell to complement my home dumbbells. I can deadlift 42 kilos now.

Lifting weights is so fun! If you can afford a few sessions I would definitely get a PT to show you the ropes and how to lift safely. I would also recommend asking to learn how to use kettlebells too as they're so versatile that if you got one for home, you could do home workouts if you don't want to join a gym. And don't be scared of male PT's - the best ones I've had were male and taught me so much!

Here

the importance of strength training is endorsed by doctors, physios, PT’s, and the fitness community at large. It’s particularly important for peri and menopausal women to retain muscle and help bone density

Lifting weights is listed as a strength exercise even on the NHS website fgs, and we know how slow they are to update their info.

I don't lift heavy weights but I run 3-4 times a week and do one bootcamp style class which is usually bodyweight (and let's face it, your body is heavy!) but sometimes tyres or weights.

I also have a pilates app (Pilates for Runners) which also has some strength routines on it.

As well as the usually-recommended Caroline Girvan you could also look at Caroline Idiens or Own Your Menopause.

And walk instead of using the car (or cycle) whenever you can.

Yes my mum is otherwise healthy, and her mind is great. But she's never done a minute of formal exercise in her life, and has always been someone to drive to the corner shop instead of walk. She thinks she's 'active' because she pops here and there a few times a week - but it's all in the car.
My dad, on the other hand (no longer with my mum) has maintained a weights and fitness routine for his entire life - including through treatment for prostate cancer - and is still working through choice and very fit and active at 75.

I am so sorry, but your mum’s situation is not unusual - very sad. I watched my own mother get increasingly frail as she aged. Other than being unfit there was nothing wrong with her and she lived to be 89. However, the last 16 months of her life were miserable . She fell and broke her hip. Even though her hip was fixed, she never walked again - she simply didn’t have the strength. Wasted away in a nursing home - it was horrible.