How to ‘do weights’ without joining a gym?

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I’m 49, have little time for exercise (work, kids, ill parents) but have successfully been building a lot more exercise into my week.

im very proud (after years of hating running!) to now be able to call myself ‘A Runner’ 😂 I run 5k three or four times a week, I’m gradually trying to increase the distance but for now it’s really working well and WAY better than my non-activity a couple of years back.

I also walk everywhere I can and manage 10 000 steps most days, plus about once a week I walk for a solid 2 hours with my best friend, which keeps me sane. We used to sit with a coffee but now we walk briskly with one instead!

If I have a quiet ish week I also try and squeeze in 20 mins gentle yoga here and there before bed.

I’m not overweight at all but I do have hereditary high bp (medicated). Plus perimenopause is taking its toll on me in many ways.

I am conscious that doing some weights would help in terms of general fitness and age-proofing. I used to do weights a lot in the gym in my 20s but haven’t done any weight training for years. I don’t want to join a gym for several reasons, partly cost but other reasons too.

Ive been doing some body-weight workouts at home, but only managing about 20 min twice a week. Is that a good amount to start with? I have a tendency to get injured (I’m very stiff!) if I over do it. Should I try to do longer sessions? More frequent? And do I really need to add some hand weights to make any difference? I know only a gym will have big heavy weights and I know these are great for women trying to keep muscle as they age but I just don’t want to go to a gym! A home weights set would be a start but I know they’re not that heavy… worth it?!

I’m really not a fitness person, but I enjoy what I enjoy and I have to fit in as much as is possible around my schedule rather than make my fitness THE schedule. I am very pleased with the changes I’ve made, and stuck to, in the last couple of years. Aging and frail parents really focus the mind!!! But retaining muscle is on my mind, plus I know it’s good for blood pressure (I already do wall squats)

any weight training advice from fellow Middle Aged perimenopausal fitness newbies? Thanks for reading, I didn’t intend to write this much… 🙄

Do press ups, sounds like you just need to do some upper body work

Can’t currently as I’ve injured my shoulder 😂 but yes press ups are something I used to be ok at that I would be crap at now (so therefore something I should probably do…)

Joe wicks has some fantastic short YouTube videos with kettlebells and dumbbells. Have a look through them. I’d get two weights, say a 5kg and a 8 or 10kg to start with, and do some of those videos. He’s really good and easy to follow and they are free.

I have a bar with weights at home, and a couple of kettlebells. I have been a member of Les Mills online on the past and do their body pump classes which I enjoyed. I need a class / structure. 😁

20 minutes twice a week is a good start. You can gradually build it up to 3 x 30 minute sessions. You can do things like pushups, squats, lunges. If you buy some dumbbells, you can do bicep curls, triceps, deadlifts.

Oh I forgot kettlebells! I used to love kettlebell swings at the gym!

awesome, I will get a kettlebell and a couple of pairs of dumbbells and carry on with my squats/lunges etc but add the weights.

good to get the sense I’m not doing a pathetically crap amount! Will try and increase the frequency as well as add some weights.

Thanks v much indeed for the advice!

I have adjustable dumbbells (fb marketplace often has them cheap, mine are cast iron) and use the peloton app for strength workouts

A set of two barbells (one straight,.one curved) and dumbbells with attaching weights can be had quite cheaply.

https://www.argos.co.uk/product/6047081?clickPR=plp:14:107

Resistance bands are good and you can take them with you to use anywhere if you have a spare 10 mins or so

Came to say exactly this.
Get a weight set and start light.
Les Mills has fab classes on demand

Take a look at Henley Fitness "Wiggle Your Bits" - she has a home workout version that I think uses body weight and a heavy backpack so no need to buy anything.

Caroline Girvan on YouTube is another good one.

Also, if you're not already, monitor your protein intake. It's key for holding onto the muscle as we age. Plus the more muscle you have, the better your metabolism.

If you find you are stiff, try taking magnesium and/or flaxseed oil supplements. Both are good for muscle relaxing.