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 😂

Oh yes, it definitely helps…… a lot. And you’ll get used to it very quickly.

There are vests from 3kg upwards. Try a weighted backpack first to see what weight seems manageable for you. I started with 5kg which feels a tad light - but I was already very fit.

Make sure you get one with even weight distribution across the shoulders. There are adjustable weight vests but they seem less ergonomic to me - though YMMV. Check out some YouTube reviews of different vests, including comments.

Ok, so why did no one remind me about DOMS?

😩

squatting 50 kilos sounds impressive. Do you do this with a bar on shoulders?

I went to a brilliant osteopath about my sciatica and she gave me exercises with weights and I was completely flabbergasted. It worked though, I also started running, I'm 60 and was getting distinctly doughy. That worked too. Join a gym OP and get a PT, I haven't yet, I'm training for a marathon but it's on my list.

I’ve just started a group PT session, much cheaper then 1:1 but shows me the basics and makes sure I’m doing it right which I can then take into the gym and do myself.

Being "big" or "muscular" seemed to be a significant fear for DM's generation. Maybe there was a subconcious fear that you'd look like a labouring member of the working class, in the way that pale skin was favoured until international travel flipped the association with wealth. It was all about looking thin no matter how daft and unappetising the diet (again terrible for bone and muscle)

I'm so glad the culture of women and strength has changed after witnessing her struggling with arthritis for 20+ years, as did her mother. I don't want to be breaking bones from my 50s and spending about 30 years with impaired mobility if there's a way out of it.

Their generations had a rough deal for bone/ muscle health. Prolonged rationing. A culture of staying thin like Twiggy. Increased access to labour saving devices and driving as they got to middle age. Not only was a lot of exercise considered "unlady-like" but life was decreasingly providing that natural, incidental exercise just when they needed it the most.

I daren't tell her that I've been doing circuits based weights for 5 years, and go to the gym to do barbell squats with DH. She already thinks that I should give up running 🙄

My ex-PT recommended ibuprofen gel from B&M. It’s surprisingly effective.

I daren't tell her that I've been doing circuits based weights for 5 years, and go to the gym to do barbell squats with DH. She already thinks that I should give up running 🙄

I’m very proud of my growing biceps.

Ohhh I have some of this!

I do it first thing in the morning and I use FitbyMik on Youtube and occasionally MadFit (although her dumbbell workouts usually use too many different weights and I only have two sets, 3kgs and 4kgs) I also invested in resistance bands.
I love it, I do 30min dumbbell workouts 4 times a week and body weight or cardio the rest of the time. It's been really transformational.
Some people prefer the gym or formal classes or going to a PT but if you are on a budget, youtube, an exercise mat and a couple of dumbbells is all you need to start building strength.
FitbyMik also has modifications for exercises that might be too challenging for beginners and she has some beginner friendly ones too. So good for working yourself up towards the harder stuff. I prefer her to Caroline Givran.

OP I'm only 41, but did Body Pump classes at the local leisure centre for 2 years, then moved onto Caroline Girvan videos at home with a pair of dumbells for a couple of months to learn some moves, then headed into the free weights room at the gym.

I've been taking strength training seriously for 7 months and my body has transformed. I've also been eating enough protein for the first time in my life.

I actually stopped doing a particular exercise at the gym yesterday - mid set - because I looked so shredded, I got embarrassed!!

I've lost significant amounts of body fat and gained muscle. My body has also turned into a weight loss engine. This weekend I had pizza both nights, cheese and bread, pain au chocolate, wine, chocolate cake, crisps etc etc and lost a 1lb.

Have a look and see if there is a specific weightlifting programme / class you can join. Local to me there is one at our university and a few independent coaches run them including one just for women. If you have the budget I’d recommend some PT sessions so you can increase your confidence and learn the correct techniques. If you want to get the most out of your sessions you can pay a PT to programme for you.

You need to experiment to find a method that works for you. I need to be in a class to stay motivated

And try lots of activities / teachers to see what you enjoy, as you're more likely to stick with it. I do pilates and bodypmump (and walk and play volleyball)

And make it part of your routine. Book in advance. Schedule it into your calendar. Sometimes, you'll not be in the mood, but go anyway and you'll be glad you did

I hardly drink on sat night now, cos I want to go to the gym at 8am on Sunday

I've been a bit inspired by Joan McDonald! Are all personal trainers able to work with old people - mid seventies and over? Do I go to a gym and ask for a list of the trainers who work there and then 'interview' them? I'd rather work with a woman, but as you can see, I don't know how to begin. Any assistance would be very welcome.

I'm in the best shape of my life currently. I'm strong, fit, and lean. Mum looked desperately worried last time she saw me and asked "But are you healthy?"!

No mum, I'm in terrible health and would be much better served sitting on the sofa watching Countdown....

She's very concerned about me strength training (as I call it, as "weightlifting" would have her absolutely terrified) and thinks I'm going to either end up looking like a man or will injure myself.

Her generation's attitude to women's bodies and physical abilities is frustrating.

@The13thFairy the best approach is to do a call-out on your local Facebook page I.e. for a woman trainer who can work with a seventy something beginner to get into weightlifting. That should at least give you a shortlist of recommendations to work through. And go you!

I love my biceps too

I wouldn't flash them to DM though as I don't like earache 😂

It's a great feeling when you can feel muscles developing, or realise something is easier than it was.

I no longer have to bump the shopping trolley back across the car park to return it to the shop front... I can just grab my two IKEA bags containing the week's shop, stick one on each shoulder and carry them.

Being mid-40s, there's already a substantial gap between friends that have kept active regularly and those that were too complacent about their youthful fitness.
The gap can be closed though.
I recognised an aquaintance in my community as gym member of the month at the local leisure centre. She'd rebuilt enough strength to not need her walking stick anymore in her 70s. She'd struggled with her mobility as far back as I could remember going back 15 years. Strength work had taken decades off her 😍

This is so encouraging @KPPlumbing! Well done! I’m current doing Caroline Girvan workouts, but not yet seeing the effects that you’ve seen. What size weights did you start with and what are you able to lift now? How much protein are you eating and are you eating maintenance calories for your height/weight?

Sorry for all the questions but would love to learn from you! I’m aged 42, healthy BMI/weight (quite short - 5ft2) but far too much belly fat and I don’t look/feel my best.

I started Caroline Girvan at the beginning of this year only able to bench press a 7kg dumbell per hand. I now bench press a 15kg dumbell per hand (30kg total) for 4 sets of 8 reps.
I now squat 50kg, and deadlift 55kg.

I've learned that, as a general rule, if you can comfortably do 10 reps at one weight, you can increase the weight.

I weigh 8st11 and I'm 5ft4.

I eat around 120g of protein a day. I've never counted calories, but weigh myself every week or so to check I'm not drastically going up or down on the scales, and then I make a mental note of the sorts of meals, and the sorts of portion sizes, that have led to that result.

I just want to maintain my weight now.

Calorie counting wouldn't work for me as DH does half of our cooking, so I have little control over it, and we like to go out for dinner on a Friday/Saturday night and have a few wines and so on, and there's no way I can be bothered calculating any of that.

I find I can have a little dark chocolate bar a day, and then completely let my foot off the pedal at weekends, and don't gain an ounce.

It would be disingenuous to not mention that I came into this having been a runner for 15 years, and also do a lot of hiking in a weighted vest, spin classes, and cross fit. So I came to this very fit, but I don't think that would make a big difference as I was totally new to strength training.

@Autumnleaves82 - how long have you been working out with CG, how often do you work out, and are you following one of her programmes?

I'm 71 and have been doing her programmes for 5 years. I started out with 3kg, then 5kg, 8kg, 10kg. I would move up once I was able to do c.12 reps without too much effort. In between those weights I would also use my son’s adjustable dumbbells to ‘bridge the gap’. (Personally I am not keen on adjustables as I find them fiddly and too bulky.)

Currently aiming for 12.5kg which I am already using for goblet squats and pullovers - RDL next, then suitcase squats and shoulder squats after that. I think it’s really important to listen to your body and challenge yourself without going overboard and risking injury.

And I would reiterate the importance of a strong core which not only makes lifting easier but safer. Not a day goes by when I don’t do planks and some other ab work like crunches, sit-ups and leg lowering.

Regarding protein, I’m not sure, but 0.8 - 1.2mg per kilo body weight is often recommended. However, at my age, I have to balance the desire to maintain my lovely muscles with the need to protect my kidney function. I’ll ask my doctor for advice when I see her next month.

You're inspirational, living this lifestyle at 71 🙌

Just looked at FitbyMik - there are loads of options! Where did you start? ☺️

@Enrichetta

can you tell me more about your plank/abs regime? I definitely need to begin with my core.

I joined a local women’s only gym. Like you, I was worried about fitting it in but I go before work at 6am so I feel amazing for the day. They are structured sessions so all of the exercises are planned. I had terrible sciatica and restless legs, awful sleep. Totally cured and I only started on 1 April. It’s honestly changed my life & I say this as someone who has never stuck at exercise.
my shape has changed & im stronger but I’m still not 100% there on eating well consistently so that’s my focus after summer. Give up the alcohol and shift some weight.

edited version of my post from page 4 of this thread…

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

1. Bowflex 3-minute plank (every single day!)
2. walking with a weighted vest (mine is 5kg)
3. Abs workouts such as…
4. Rebecca Louise’s Best Abs
5. Caroline Girvan’s Braced Core and Abs (Caroline has LOTS of excellent abs workouts - most are only 10-15 minutes)
6. Growingannanas 15 Minutes Toned Abs (again, lots to choose from)
7. Also: Caroline’s 15-minute wall-sits…
8. … and her 15-minute planks workout

If you do nothing else, DO do the Bowflex plank and walks with a weighted vest -most bangs for your bucks.