I’m a personal trainer AMA

[PThelp]

Hello, I’ve got a few hours spare and happy to answer and exercise/ health/ fitness related questions 😊

If a middle aged woman has been sedentary for a decade, where do you recommend she start in terms of adding exercise to her daily routine?

The very first thing would be to get into walking, on a daily basis. Start with 20 mins a day and work up to a minimum of 45 mins daily. It doesn’t matter if it’s all at once or in 10 minute chunks- whatever makes it manageable.

Awww, great idea. Thanks.
What sort of weight work is good for preventing osteoporosis.
Any recommendations would be grateful received.

What's the best way to build upper body strength to be able to do press ups?

Is a hyrox doable for an older lady? Is it worth joining a specialised programme with a PT or can you just DIY it? Also what sort of time schedule would you suggest eg gym 4/5 times a week a year beforehand?

Is using a mini stepper going to tone my flabby arse up a bit? I wfh and spend far too long sitting down. Also I am very fair weather on the going out front. But my butt is going square.

Heavily loaded squats (relative to your strength), RDL’s, deadlifts, push ups, overhead press, jump work is very important, and even more important that it’s build up slowly over time. Full body strength sessions with plyometrics added in.

Basically do press up related work!

Depending on where you are starting-

work up to 3 sets of 10-12
wall press ups
box press ups

when you can do those

2-3 sets of 8
modified eccentric press up (lowering phase of knee press up all the way to the floor as slowly as you can)

when you get to 3 sets of 8 move to

2-3 sets of 6-8
full eccentric press ups- same as above but on your toes

when you can do those, start adding a 2-3 second pause right at the bottom when your chest is 1 inch from the floor- push back as hard as you can! From here, you should start to be able to push up after a bit of practice.

Form is really important, make sure your hands are strong, that your chest is landing between them and that they aren’t too far forward under your shoulders. Elbows close to sides and not flared out.

It takes time, and practice 2-3x a week, but I’ve had great success with clients with the above program- good luck!

Yes 100% doable!

Would highly recommend going to a coach to train and do your program. It will be quicker, more fun and safer. It’s essentially a running race, so make sure your base cardio fitness is really good and that you’re comfortable running.

I would say yes, you could definitely do something with it and it would be better than nothing!

I would ask ChatGPT to design you a program with the equipment you have and the desired outcome and see how it does!

Good exercises for older woman with fibromyalgia. I do yoga once a week when/if I can

I’ve (for the first time in my life) recently started going to the gym and I am surprisingly loving it lot! I am primarily focusing on strength training and also some running for cardio.
My big weakness is anything involving jumping - am slightly shocked at how difficult I find it. What would you recommend?

Do you have any recommendations for someone with Hypermobile EDS, iffy pelvis and lower back problems? I want to exercise and enjoy it when I do but it generally leads to a flare up and often sciatica which sets me back for weeks at a time 😔

How does a middle aged woman fight the exhaustion and DOMS post workout?

Do you also do the dietary advice? I’ve heard of a couple of friends’ Trainers who give out dietary guidance and I am sorry to say it often been a world away from real science. All of which put me of going to one. Thanks

I’m interested in hiring a PT for me and my friend. We live overseas. I’ve had a shoulder injury and she is fine but much older (70). Could a PT train us in joint sessions? What should I be asking to ensure they can handle both rehab and age related issues?

Would you judge a fat person who’s on weight loss injections who has no idea where to start?

I have hip bursitis. What exercise do you recommend?

I would continue on with the yoga and if you would like to look into working with a very experienced PT to ease you in very gently. I’ve worked with ladies with fibromyalgia and it’s very individual, so I wouldn’t be able to give specific advice to you I’m afraid.

Amazing! Well done!

Re the plyometrics, I would advise starting very simple and easy first. A set or two of squat jumps at the end of your session, progressing on from there. Less is more to start with. Jump training is hard!

There is a good section in Stacy Sims book Next level regarding incorporating jump training, which might be worth a look for you.

It’s quite difficult without seeing you, but I would encourage you to focus on glute and strength and stability, and also core
strength and stability to start with, with some gentle back and hip mobilisation.

Why am I not losing weight? I’m in a calorie deficit and very strict about counting everything, I get between 120 - 150g of protein per day, strength train on alternate days and do a 3 hour hike at the weekend. Post menopausal and on hrt.

Hello thank you for this I’m am 43 years and I currently weighs between 12.13 and I’m 5 ft 3 previously I was at least 16 stone I have done this with walking and watching my diet unfortunately my belly area is still very at some point I will love a tuck bit it’s not possible due to funds
is they any where to target my belly area

Make sure that you prioritise recovery. Adequate protein, sleep, rest days. Make sure that you’re not pushing too hard- I would suggest that if after every workout you are exhausted and struggling with DOMS, there is something wrong with your program that needs adjusting. You shouldn’t be struggling so much to recover. It potentially needs dialling back a little.

Why are personal trainers so expensive?