Doing weights at home

[Fordian]

Sorry, couldn't find a more appropriate forum-

I'm post menopausal and am thinking I should be building/maintaining muscle mass. Like many overweight older women, I don't feel comfortable with the idea of a gym, but I could do weights at home.

Any recommendations? Do I need a bench?

And recommended videos?

Hi,

I'm a bit younger than you, but started using weights at home last year for similar reasons - my mum has osteoporosis and that's a major motivator for me.

There's stacks of videos on YouTube - it's probably just a matter of experimenting and finding a style you like. If you just search up something like '15 minute dumbbell workout' or similar loads will come up. I've been through phases of using quite a few - including Hasfit, Bodyfit by Amy, Garage Fitness Girl, Heather Robertson and Caroline Girvan (I've settled on the latter for now and am working my way through her 10-week programme). Some of them talk throughout, and some don't - it's personal preference really, though if you haven't done any weights before you might find it helpful to have someone talking through form.

Weights-wise, you really don't need to go heavy to do the kind of weight-bearing exercise that builds/maintains muscle mass. We got a set of 1kg, 2kg and 5kg dumbbells for about £25-30 I think. I've added in a kettlebell and some heavier weights now I'd been doing it for a while (heavier weights start to get expensive!), but they were absolutely all I needed at first.

Good luck!

I'm going through surgical menopause so have started doing weights to help my bone density. I do weekly sessions via zoom with a PT. It's not cheap but it's working out really well for me, I wouldn't have the motivation otherwise! I just use a set of 5kg weights.

I do bodyfit by amy and pma fitness in my open garage first thing in the morning. I take my phone in and a headtorch and I have three mats on top of the hard concrete floor!

I usually use 5kg weights that came from aldi, plus I have a 12kg kettlebell and two 4kg kettlebells. I also have TRX straps attached to the garage wall TRX is really fun but an acquired taste I think.

Bodyfit by Amy gives you options her phrase is 'Work where you are today' and she is so supportive I'd like to be her friend and go to the pub with her.

I've done some barbell work in the gym before covid, but now with WFH, it's more convenient to set up at home. So yesterday we put a rack, bench and pullup bar in the garage. We have a barbell and 100kg of plates. I love lifting and how it makes me feel, so this is really exciting

Sadly I went out this morning to start and realised that my left shoulder has lost so much mobility that I can't grip the bar properly to do squats, but I've looked up some exercises to improve that. It's all doable with youtube!

Don't be too afraid of going to a gym at this stage. I started at beginning of menopause and it has been my best move yet. I love it and when you get there you see all sizes and shapes. The staff are very encouraging and l find it keeps me on track as we have to book in advance due to Covid so l book lots so have to go then.

I do weights for similar reasons - family history of osteoporosis. You could do worse than try the Les Mills app and look at Body Pump. I think they do a free 28 day trial. You'll need a barbell and some handweights. They do use a bench (at step height) but you can just lie on the floor until you know if you want to cntinue or not. It's lots of repetition with light(ish) weights and works through a range of muscle groups, with a decent warm up and cooldown/stretch at the end. I think it's a fairy easy 'way in' if you are not used to weights.

I do Jillian Michaels and Caroline Girvan. I bought 3, 4 and 5kg dumb bells off Amazon and found a 10kg kettlebell in the middle aisle at Aldi I really enjoy weights and I started because I was concerned about post menopause bone density issues and muscle mass.

Sorry this isn't an answer to your question but I just wanted to say please don't be put off going to a gym, honestly no one cares how old you are or what size shape!

Even better if you can find somewhere that does small group PT, exercising with others is a lot more engaging and productive (for me anyway).

Good luck

I'd also like to so thank you all!

Thanks everyone, that's all very encouraging!

I’ve been really impressed with the strength workouts on Apple Fitness+ but you do need an Apple Watch and an iPhone/iPad/Apple TV for it. They have modifications for people who are beginners and everything is explained really well. I think they even have a series for older adults showing even more specific modifications if you can’t do the regular modifications.

I do go to the gym but currently quite pregnant so feeling safer at home. I have had a barbell at home (from Argos) for many years and have LM on demand and do Bodypump and pretty much everything else they have to offer.

IMO it’s worthwhile having kit at home but the most important thing is finding something you enjoy doing and getting in a routine with it. I always hate the thought of actually doing a workout even now years later but I have my set times and just get on with it and feel good every time!

What size of weight should I think about using? 4kg? 5kg?

I should add I understand you should pick a weight where you can do 8-10 reps and have maybe just one or two more in store when you rest? So not so heavy you can only do 6, not too light that you could do 20?

I use the My Fitness app by Jillian Michaels. It has all her workout DVDs on there, plus loads of customisable programs where you can input your fitness level, the equipment you have, how much time you want to work out and the body area you want to focus on. You can easily start with free weights or even no weights, then add more equipment over time (kettlebells, benches etc).

I would advise starting small with weights and build up to heavier as you go. I was very unfit when I started and began with 2kg Now I don't even touch them.

I'd say if you've no experience of it, have some instruction until you k is what you're doing as if your form isn't right it can be ineffective at worst and dangerous at best. I've been doing it for about six months now with a trainer, but I could easily do it at home now. I wouldn't have been able to at first. I'm just lazy and need someone there so I push myself.

Exactly the same for me @violetbunny I couldn't even finish the V fly's in 30 day shred with 1kg when I started

Another vote for kettlebells.

They are so versatile.

I've just started doing weights (late 40s). We have a gym at home with the barbells you screw different weights on so they're flexible if you want to do exercises with lighter or heavier weights. Think I mainly use the 2.5 and 5 kg weights (you can double up).

I feel so much better and have lost weight. I don't do the YouTube type videos though I'm sure they're good. My son had a book called The Men's Health Big Book of Exercises which I've found to be brilliant. There's probably 30-50 exercises listed for each muscle group so I flick through them until I find ones that aren't too hardcore. I feel so much better afterwards.

@ThankYouDebbie

Exactly the same for me *@violetbunny* I couldn't even finish the V fly's in 30 day shred with 1kg when I started

Same!