To want to know about strength training

[Missedthis]

For over 50 women.

What do you do? How do you fit it into a busy work/life schedule?

I’m becoming more aware of feeling like I’d really hurt myself if I fel over (and I’m super clumsy so the fear is real). I want to get stronger so I don’t snap 😂

I started with Bodypump classes. Learned the mechanics of a squat, deadlift, row, lunge etc. I've moved over into the gym and discovered the joy of lifting heavy weights but the classes were really motivating and fun at the outset.

Take it slow to start and build up- you'll also have more of an idea of what classes youre likely to enjoy by that point. Id get some home weights and there are plenty of workouts on YouTube (strength beginner and length of workout you want). Once you have embedded doing it at home you'll likely feel more confident to see what classes there are; i love pilates but it is expensive.

Also this! I have been going to my PT for 3 years now. I have never ever stuck to an exercise regime like this before. It’s not one to one, there are maybe three or four others he is looking after at the same time, doing their own thing, so it’s not too intense.

At 46 I am seeing muscle definition I have never seen before. Triceps!

If you really want to do it, I would encourage you find a local gym and either book a PT or go to a group class. Arrive 10 mins early and tell them you haven’t got a clue. Go x3 a week. Get up early, or move your lunch around if it’s near work, or go after work. If you can’t do these go at the weekend. If you can’t make 3 hours a week work, look at why that is and drop those things. For example, I struggle to work, clean the house, take kids to clubs and go to the gym if I sit down at 7pm to watch telly so I no longer watch telly at all. Works for me.

I personally wouldn’t do an online YouTube thing as I would lose motivation.

I started off with 30 day shred dvd, about 25 mins a day, changed body composition which I liked. It was a goal before a holiday that spurred me on, couldn't maintain daily but still manage 2-3 times a week. Myomyfitness & Caroline girvan.

It depends what your starting point is and financial situation.
PTs are expensive, class cheaper and home via YouTube/Insta free.

You can start with bodyweight exercises, no need for equipment initially, then maybe get some hand weights.

Timewise, prioritise it. Grab a moment when you can, it’s called exercise snacking and research has shown it all counts. The advantage of strength training is that you don’t get hot and sweaty or need a sports bra.

Thank you for starting this thread :) I was also wondering about this. I’m 37 and need to lose weight and get in shape but struggle with time for classes or a PT, but would love to start as a beginner. Some useful tips here!

Following for tips

how does a person find a good PT?

If you have never done any strength training, you are likely to have a pretty weak core. I would start with using your own body weight - so mat pilates, some forms of yoga.

Don't start pilates on your own, go to a class as the wrong form can injure you - for example do you understand how to engage your core propertly to do leg lifts and squats safely?

You can build up to weights once you have decent core and glute strength.

I found a gym which has ‘semi PT’ ie a PT shared between 3-4 people in a session but we each have our own individual programmes so it’s not a class as such. You need to be a bit independent getting your own equipment and counting your own reps etc but you get feedback on your form, taught to do new exercises and spotting etc and it’s much cheaper than individual plus I really like the group atmosphere.

When I very first started I had individual sessions then went onto the semi PT after I knew the basics. I do 2 sessions a week plus I also go to a yoga class and walk daily.

When I first started the change in my body shape was very noticeable and also in my everyday abilities with stuff like carrying shopping bags and kids. I find it really motivating to work to goals like increasing my deadlift and squat weights or doing a pull up. I think I will carry on essentially forever. It’s the only form of exercise I have ever stuck to and I have tried loads.

Another one for Sydney...love her. I like the fact that if she makes a mistake or loses balance etc it is kept in. Lots of advice on form and mind muscle connection. She isn't for everyone though as she is quite chatty.

I found the only way I fit it in is to go early in the morning (in gym at 5 am).

Roughly how much does a PT cost?

In terms of finances and fitting it in it just became about priorities. My gym membership is fairly expensive but for the use I get out of it I think it’s value for money so I just budget for the expense and cut back elsewhere. I started when the kids were quite small and DH and I would alternate (he has the same membership) now they are teens we can go together and usually go one weekday morning and one evening after work. I have tried early mornings before work but it’s not for me.

It’s £40 per session at my gym

My semi PT sessions are £25 per session.

Has anyone used the starting strength app?

I really recommend Megsquats. She is basically all about weightlifting for women - lifting heavy using the barbell. Two key programs- her Before the Bar series (on her website; for newbies to this; free) and her app (Stronger by the day) which is built around a rolling 12 week program - $us10 per month which usually equals about £8. It is tells you which exercises (plus vids plus subs) you record the weights/reps and it magically tells you what weight to do next.

I do the 3 x week express program which is about an hour each time. There is a bodyweight option but ideally you need access to a gym. I was fairly fit before I started (have a strong core due to lots of yoga/pilates and do HIT type cardio) but only lifted up 5kg dumbbells. Been doing the program for about 4 months (as well as flexi/cardio) and I now deadlift 70kg and rising. With lots of lovely help from gym bros (!) and girls on form if I am confused on an exercise.

I’m 58. Feel great. Go for it.

Hi
If you have core strength and muscle strength in your glutes and thighs then getting up without using your hands is a natural thing you can do.
You're basically not needing to stabilise or use your upper body and instead using the power house of your glutes and then core to stabilise.

PTs..I used to go to a big gym and would listen and watch how the different ones engaged their clients and chose that way.
Really worth it as now I feel confident in any gym and don't have the female 'fear' of being only woman amongst the gym males but to be fair my current gym is super inclusive and everyone just does their stuff!

It’s because you lose muscle mass and bone density as you get older if you don’t strength train. However you don’t have to go to a gym and lift weights body weight stuff can be really challenging too. Adding in some body weight squats, lunges, push ups, pull ups and core exercises would benefit your running too.

I would say yes it is.

Strength training improves metabolic health, muscle mass and effectiveness (no, you won't bulk up, you'd have to massively and intensively work at it to do that), and importantly for women, bone density to counter osteoporosis.

There are four main components it's important to train: cardio, (which you sound like you already have from running), strength, balance and flexibility.

Balance naturally declines with age and training it reduces the risk of having a fall. Likewise flexibility means you're more able to recover from being off balance, and less likely to injure yourself by making a movement beyond your natural muscle or joint range.

You don't have to strength train in a gym though. Rock climbing (indoor or outdoor), kettle bells or dumbbells at home, tough mudder/obstacle type races where you're lifting your bodyweight (playgrounds or outdoor adult gyms ditto), push ups, getting a pull up bar, there are plenty of other options than the gym.

You also might find you enjoy it more than you think if you try it though.

Reformer Pilates is a class because it uses a bed-like machine; it’s not a home workout thing. I do it twice a week and it’s been great for mobility and stretch/strength.

You will find normal Pilates (called mat Pilates) on YouTube or at classes at leisure centres, village halls etc.

I also have a set of dumbbells and do a 15/20 minute routine every day. Caroline’s Circuits on Instagram is brilliant and you don’t need to pay if you don’t want to; she posts routines regularly that you can save and do when you want.

You could try a Curves gym if there’s one near you. It’s a women only gym circuit that takes 30 mins and is specifically only strength training machines. Membership about £40 a month. I did it for a year and it was useful but tbh it got a bit tedious doing the same circuit three or four times a week so I now take what I’ve learned from there and do my own routines at home with dumbbells and YouTube videos.

I have just looked at, and “done” Caroline Girvan’s beginner day one no equipment thing.

She is lovely and I’m envious of her white, clean house 😂

Only 2 exercises I couldn’t do, so just did squats instead. I also discovered I need to hoover under the bed 😂

I found a woman PT at my local gym who was about my age, and that made a huge difference for me because she understood what it was like to be a perimenopausal woman trying to get fit. She’s moved now sadly but she drew up 6 cardio / strength workout plans for me. I go to the gym 3 times a week & cycle through them, upping the weights as I feel stronger.

That plus weekly yoga & Zumba classes. I’ve been doing it all for 2 years now & apart from clothes being looser, noticed the different when I took my cat for her annual checkup last week. It’s a couple of 10 min walks with a bus ride in between. First, I didn’t have to put her carrier down for a rest at any point & second, I hadn’t noticed that I was squatting next to her in the waiting room until someone asked if I was ok like that. Yes, I was absolutely fine.

@Missedthis I’m almost 50 and started strength training a year ago after previously doing cardio/ running. I follow https://m.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2 it’s a 30 day program only 30 mins. I’ve never been physically strong but could see muscle definition after 10 days. I feel stronger, even doing every day thins like picking up shopping, the hoover or gardening (go me eh! Ha!). I’m also leaner, not much weight loss, but I’m toned, my butt is lifted and my clothes look and feel better. I like Caroline’s programs because they are only 30 mins and you can do them at home. I really recommend you go for it! You’ll look and feeL
amazing!