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 would also say that "strength training for women" is not really a thing, especially for beginners. Your body will react differently but the principles are the same. Progressive overload, done consistently and within a balanced programme. Waving light weights around hundreds of times will not build much strength as pp have said, any more than it would for a man, but they are not fed this stuff.

The differences I have noticed (I train mainly with men) are that the gap is closer on endurance than on power (fast explosive moves -post meno especially this is a weakness), and that progress is slower but I recover faster. Sets and reps we do the same, with everyone doing a progression (difficulty level) that is right for them - doable but challenging and increasing regularly (so heavier weight, or easier move if bodyweight).

What I have noticed with age is that I have to focus and not spread myself too thin - but this is true of the men i train with too, as they hit 40/50/60!

First of all know your baseline. For example if you can do 10 squats, lunges, press ups, plank for 30 seconds then start to add resistance to those movements with weights. Start small and gradually increase. If you cant do those exercises start with body weight only and gradually increase reps. Aim for 3-5 times a week of strength training and expect not to see significant muscle changes for months. You can use weights or bands or focus on body weight but you need to gradually increase the load. Jo wicks has a weights video for over 50s. Also important to do a bit of mobility work and balance as these are key to preventing falls.

This thread is a total joy. So much good advice, generously given, 🥰

I’ve done it by practicing it every day. Just getting down on the floor and trying to get up. Using hands at first then gradually not. I was very ungainly at first, and I’m still not graceful but I can do it now. You need to have good legs muscles and I do sit to stands from a chair every day, lots of squats when I’m waiting for kettle to boil, ironing, tooth brushing etc. to make my muscles a bit better.

You could look out for exercise classes in places like community centers and church halls. They are often tailored to Middle aged women. Perhaps look on local sites such as Next door for info.

I had weekly sessions with my PT at first, then once I knew what I was doing we moved it to monthly sessions, mainly for checking in. It was affordable & worked well.

My local gym has a weights class for women only. It's brilliant - the idea is introduce people to weights in a supportive non-scary way, recognising that the weights area of a gym can be quite an intimidating and male dominated environment. I go to this 3 times a week, but if the class didn't exist I'd probably try a PT. I did do weights at home for a while, but I think I was making less progress with limited equipment.

If you are over 50 the Own Your Menopause app might be good - there are beginners classes on there. You don't have to be suffering from menopausal symptoms but it's for women of a certain age. There is also a book to go with it and you get 50% off if you buy the book which is a great deal.

Thanks for the thread @Missedthis - lots of good advice

I'm a similar age and due to some recent health issues I'd had similar thoughts of needing to be stronger, and had noticed I was finding it more difficult to lift a suitcase up to an overhead bin in an aircraft.

I'm really not a gym person so had put things off a bit. Bought a Pilates book which explained things well and was written by physios/people with an interest in rehab (so thought was less likely to teach poor technique) but haven't used it yet. This week discovered Caroline's circuits on Instagram and did my first session on Friday (arms/shoulders) while waiting for my mat to arrive. Added in some squats/overhead presses last night so like you I feel I have definitely started.

I have bought some dumbbells but reading the comments it seems they are too light - I bought light weight ones to start with as I felt I didn't want to risk injury while getting used to the exercises (having done nothing like this before). My logic is I can size up when comfortable, and I will still be doing the bodyweight exercises.

I agree. I started with Caroline about 5 years ago and she has changed my life. I have done most of her programmes several times, but these days I often ‘mix & match’, depending on what I think I ought to be doing that day and how I feel.

I started with 3kg dumbbells and worked my way up to 10kg, though I also use 12.5kg for some squats and pullovers. It works for me. Now in my early 70s I am very fit indeed. I ski, ice skate, cycle, swim, hike…

As PPs mentioned, core and balance are extremely important. I always do some balancing exercises at the end of my workouts. For core strengthening, I highly recommend the Bowflex 3-minute plank, which I do every single day.

NB: If Mrs Girvan feels to hard-core or you need a more cardio-focused introduction to weights, try Growingannanas.

Absolutely.

I do this. It was one of Michael Moseley's tips, so I stand on one leg while brushing my teeth and think of Michael Moseley!

I found a local gym which has strength classes run by PTs. Its not cheap and I started with a couple of classes a week and now do 5. Although one of those is cardio.

I have always liked cardio and was a bit scared of strength at the gym.

Now I think I could go to the gym and do barbell and dumbbell work alone. But love my gym and its nice not to think and someone tell me what to do.

Also Body Pump is more cardio with weights than strength training. I do love Body Pump.

I know an absolutely BRILLIANT book you should get.

STRONG WOMEN STAY YOUNG by Miriam E. Nelson Ph.D

This book is exactly what you are asking about. An exercise regime for older women that gives you back the strength and resilience our bodies had when we were younger, and took it all for granted. It’s developed from scientific research. There’s advice on how to start from a very low level, how to progress, how to use gym equipment or how to do it at home.

Its main emphasis is how you can get to your 70’s and 80’s and stay independent and strong enough to live your everyday life. A future of slow decay and frailty doesn’t have to be.

I can’t recommend this book enough - once you have read it, you will understand enough to know what other resources eg gyms, trainers, you tube classes etc, will be of benefit to you.

I bought that after MN recommendations & yes, it’s good.

Although I was amused by the repeated reassurance that these exercises won’t make you big or muscular.

Ok. Tried CG Day 2 no equipment. Upper body.

It seems my upper body strength is non existent. CG much too hard.

I will go back through suggestions for a lower entry point 😂😂

Depending on your confidence levels at how to do things YouTube is your friend. Loads of things on there if you think you’ll be ok doing it by yourself. It’s far easier to find the time if you can do it at home rather than go anywhere. Eg a half hour class at the gym is realistically way over an hour (go there, do class, come home, shower) but at home it’s more like 45 mins max (session, shower).

@Missedthis try something easier, but be reassured that you will build strength quickly as a beginner. Also because it isn't 'just' strength, it's coordination and familiarity with the movements.

The feeling you get when you realise you can do something you couldn't do a few weeks ago is great!

OP look for a small group PT usually shortened to SGPT

It ill be a group of around 16 people with 2 PTs that will demonstrate throughout with a clear plan of your workout.

You will make friends, learn ad have alot of support along the way.

Quite literally the best and most life changing thing i ever did.

Echo the need for a PT if you are going to start with weights. It is very important to get your form correct before moving into heavier weights.

I would also recommend reformer pilates, either to complement weight work or to start with. It will strengthen your core, improve your balance, and increase your flexibility. It also helps build a little muscle with some body weight exercises.

If you are going to start lifting weights and building muscle you need to EAT. Your diet is important, but dieting is bullshit. You must eat protein in sufficient quantities to fuel muscle repair and regeneration. Consider adding some creatine as well. Good for gym bros, and strangely enough blasts through any menopausal brain fog.

A few years ago (post-pandemic and I was in a depression) I had let myself get really, really unfit. Awful.

I found this woman on Instagram and she has a youtube channel: https://www.youtube.com/channel/UCEB0nd539pBRuuXd6g2-TRQ

I find her very reassuring!

Through sorting my body out a bit, I could then start doing weights without worrying about hurting myself. I had an Apple Fitness+ free trial and then paid for it for a few months. Did a lot of yoga as well (I'm not technically a beginner at that, been doing it for years on and off).

The great thing is that once you've done a bit, you start to feel so so much better and more capable!

Work on your core. Everything is sooooo much easier with a strong core.

Bowflex 3-minute plank
ealking with a weighted vest
Abs workouts such as…

• Rebecca Louise’s Best Abs
• Caroline Girvan’s Braced Core and ABs
• Growingannanas 15 Minutes Toned Abs

You could buy some dumbbells of varying weight and try Fabulous50s on YouTube. Her workouts are great for beginners and easy to follow. You can progress to more intense stuff as you get stronger. I'd also recommend starting some bodyweight training, squats, plank, bear crawl, push ups (on an incline to start with), tricep dips etc. You'd be amazed how quickly these will increase your strength and muscle tone.

There's also Will Harlow on YouTube. He's an over 50s physio who shows you how to exercise to maintain and improve strength and flexibility as you age.

Walking with a weighted vest? That’s a thing that helps your core? I could do that..,,