Where do I start with exercise and strength training?

[Pinkpunk2]

Im 46, not overweight but I dont do any exercise apart from occasional walk.
I keep reading about strength training and the importance when you are older but I dont know where to start.
I have back and neck problems that seem to flare up at any kind of exercise but realise that building muscle might actually help it.
I have no idea where to start with it all and then get overwhelmed watching different videos online and end up doing nothing.

Hope you don't mind me joining this thread as I'm in exactly the same position, with back and neck pain. Walk twice a day with dogs, I do chair pilates in class and the instructor comes once a fortnight to my home for an hour. It's a lively exercise but hasn't cured my pain. I feel like every new exercise I do, I hurt more. Am starting an over 50's gym soon on a trial so i'll try and report back in.

Definitely let me know! I wondered if I wasn't sticking with it long enough but my neck seems to just seize up at any kind of movement and Im back to the physio again.
Has the walking helped? I wanted to try pilates and went to 1 class but was in so much pain after I didnt go back.

Do you have the finances for personal training? I joined a circuits type small gym and it was really hard to begin with but the classes got easier quickly. If I’d had the funds though starting with a course of personal training sessions to build up and get form right would have been better I think.

Can you ask your physio for advice?

Most people who start exercise don't have chronic health issues to work around. There may be exercises or a PT they can recommend

Pilates is quite hard tbf. Do you swim? Water is supportive and also works your muscles. However you start i think little and often and gentle for now. You have the rest of your life to build up to heavy weights.

You were in pain from pilates? Did the instructor know you were starting from a low base level?

Anyway pilates won't build strength. If you have funds i would find a personal trainer and see them twice a week for as long as you can afford.

Alternatively buy some weights and start doing the following videos on YouTube

Walking cardio videos
Bodyfit by Amy
Joe Wicks
FitbyMik

Harder ones not for beginners:
Caroline Girvan
Growingananna

But I do think you need some guidance to learn proper form. Yes you will have some post exercise soreness, I get that when I go hard, even after 20yrs of weights (for example when your quads are so sore it's a bit tricky sitting down on the loo!) But I'm never in pain. That shouldn't be normal.

Good luck though op. You will feel a million times better when you lift regularly. And if by some awful chance your health has a knock in your 50s, the fitter you are and the more muscle you have, the easier you will find it to regain fitness.

Op do you do your physio exercises? In my experience you should always carry on doing them, even when the problem is better.

I would second the suggestion of seeing a physio and explain what you're trying to do and see what they suggest to avoid aggravating your neck/back. You can then see a personal trainer if needed, but only after you have a set of 'don'ts' to avoid injury.

Swimming can be good, but if your form is wrong it can be one of the worst things for backs/necks. Also, if you're wanting to keep bone strength, gravity is helpful, so swimming can be less helpful as you need the force to work against to stimulate that bone density.

I've had to change exercise with age and to take account of hypermobility, and now have an hour ish routine which includes warm up on treadmill, body weight exercises such as press-ups, jumping cardio (e.g. star jumps), weights machines (e.g. leg press, knee lift, lateral pull downs etc) and then specific physio exercises for necks and also pilates core exercises (e.g. teaser, pike off a ball) and then stretches for backs (spp. sacroiliac, as that really helps). I've been doing it for many, many years though, so don't start there.

My advice is also to be patient and don't push the speed of weight increase etc. too quickly. Try to avoid the injuries as they just put everything back. Older bodies need to be reminded that they can work and once that's in place, they can do most of the things that the 20 yr old ones can (mine is mid 50s) x

If possible I would recommend some kind of 6-12 week personal trainer (preferably one with physio knowledge) programme to start you in the right direction.

I had a free 24 session programme at the beginning of the year as part of my cancer treatment. I have never done any exercise other than walking and swimming (and not for years other than holidays).
The sessions were initially all about how to do the various exercise, form whilst doing them etc.
I learned loads from this and now do a weights routine 3 days a week at home.

Good luck.

I just got a small kettlebell and looked on YouTube for exercises to do.

OP, was the pilates class you attended one specifically for beginners? It sounds like that's what you need, and that it should be a small class (no more than 6) so that the instructor can quickly spot and correct you if you're doing it wrong. The place where I go to pilates is linked to a physio practice, and I had to fill in a detailed medical form before starting. As far as I know, anyone can call themselves a pilates instructor, so you need to pick carefully.

I’ve started getting (presumably highly targeted!) ads on social media for the British Heart Foundation’s ‘Strong Woman Challenge’ in October so might give that a go. It’s for complete beginners with daily online exercises I think. You can fundraise or just make a donation.

Good suggestion. Physio led Pilates is the way to go, if you want to try it again.

Pilates absolutely builds strength having taught it for 15 years, but I would find a physio led class. Pilates had it's limits though. I would see a physio and get a personalized programme to build functional strength safely and when you're stronger and more confident head to a gym with small group circuits.

I would certainly be talking to the physio about the best way forward.

I think for anyone starting it’s best to try to do PT and/or small group classes rather than going it alone as without the right form then you risk injury and won’t necessarily get the most from the exercises. With pre existing injury I would say it’s vital to at least start off with someone who knows what they are doing and can tailor things as needed.

Join a gym and get a few PT sessions to get you started with good form

Tell them you want to focus on weights not cardio. And strive, gradually, to lift as heavy as you can. Weight training is brilliant for functional fitness and muscle retention. I started properly in my late forties and it’s helped so much!

I love strength training, I guess the best place to start would be a signing up to your local gym. I’d recommend getting some sessions with a PT whilst the group classes are great they would be probably tend to be more body conditioning rather than lifting to muscle failure.

But I’m probably not the right person to answer this as I’m that person in the gym who you will see on a mat by herself with her weights lined doing her own routine: 10 sumo squats, 10 dumbbell single leg deadlifts, 10 dumbbell lat pullover, plank dumbbell pull through, 10 lawnmower rows, 10 dumbbell cleans. I like the added instability of not relying on machines, as I find it makes my core work harder and engages more stabilising muscles.

Good luck on your weight training journey honestly you will love how it makes you feel strong and powerful! It’s such a great feeling to have especially when you’re battling health issues.

I just wanted to add that I have stage 4 endometriosis, with endometriosis growing on my colon, and I’ve been advised to undergo a bowel resection. However, I’m currently putting it off because I really don’t want to go through another operation then the recovery. Weightlifting/movement has honestly been an absolute lifesaver for me.

I think i probably need to start at ground zero with no weights and just use my body weight. I tend to use weights and then run into trouble. Ill investigate local gyms but look for a pt or I won't actually know what to do with the equipment😂
Swimming is also a good shout to help get my fitness up.

If you can afford it get a membership at a local gym, they will start you off with a basic routine and you can take things for there

If (like me!) your default swimming style is "head above water breaststroke" I would approach swimming with caution, as I believe that's not great for the neck and back. But perhaps your own swimming technique is better than that!

I know from experience that even very light weights (eg a tin of baked beans in each hand) can provide a meaningful level of exercise when you're not used to exercise.

I agree with others that, given your pre-existing neck and back problems, it would be best to book a session with a physio before you start in order to get tips on exercising safely.

This is my exact swimming technique!!

I have severe.back issues and the ortho consultant told me never to do breastroke.

Pilatus , light weights legs and arm and foam roller with ubtube

OP I'm 20 years older than you and have only just started with weights at the gym. I was offered a session with a PT when I joined and he set me on the right track.

I don't want to pay too often for a PT however he offers one catch-up session a month and I think that will suit me well. I want to check that I'm using the machines correctly - don't want to do more harm than good!

There's an interesting series of videos on YouTube called Rebuilding Mum and Dad. It's absolutely never too late.

I would also recommend physio-led Pilates, it’s so good for your core and it certainly does build strength.

I have hypermobility issues which seem to be getting worse with peri-menopause, so I’m very cautious and take a long time to build up my exercise. I do a mixture of cardio and strength training, I follow free classes on YouTube as I prefer to exercise at home. I like C Dorner fitness for the variety, the pace and the vibe.