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 😂

EEP! Sorry. Didn’t realise you’d already expanded earlier 😬

I’ve just started, finally, having wanted to for years. I’m keeping it really basic to start with so I don’t hurt myself, I’m using 20 minute workouts on the Mr&MrsMuscle channel on YouTube. At the moment it’s a full body, all standing no jumping one but as I start to feel stronger I’ll alternate upper and lower body workouts. 20 minutes is very doable, although I add in a 20 minute stretch afterwards as well!

That’s okay……. Living up to your name… 😂

It is if you want to be stronger or just hold onto muscle mass, which you lose as as you age. So it's particularly valuable for people 40+.
Your cardiovascular fitness is obviously good, but that's not all there is to fitness.
If you don't like gyms you can just get some simple equipment and work out at home, using advice from books and classes on YouTube and various fitness apps.

This thread is so helpful, thanks to everyone who has given advice!

I went to a PT and now just go to the gym each morning early before work.
its hard getting up but worthwhile- I do 30 mins 6 days a week.
in the best shape of my life at 48, have built muscle and lost fat
in total fairness I also overhauled my diet completely and eat much more protein and maintain a calorie target too.

ive lost 3 stone and transformed my shape.

physically I feel so much more capable

I’m 46 I’d been doing yoga/pilates for a few years but due to my dodgy back was advised to do strength training. I go to the gym twice a week. Monday I do legs and back. Friday I do arms and chest. I started with machines but now I do some free weights too. I do around 1 hour including warm up/ cool down and five min on the bike. I also go swimming once a week and Pilates once a week.

I have dumbbells in the kitchen and do strength training every morning as the kettle boils. It’s a habit and I think that is the key.

I also do body pump once a week most weeks.

I started with 10 minute solution - target toning for beginners with Cindy Whitmarsh - long time ago now but I think it can be found on you tube. I think between the four of these it was a good range of exercises.

DH swears by heavy weights with a PT in the gym and lots of people say body pump is cardio but I feel something is better than nothing and I enjoy the music and the class.

Can I ask how much you walk please?

You look fabulous too. Kudos.

Interesting article about weighted vests in the Guardian:

https://www.theguardian.com/wellness/2025/aug/04/weighted-vests-fitness-trend

I really rate Lift with Cee. Shes so knowledgable and I love that she shows just how strong you can be (and incredible you can look) in your 50s. I find her form and guidance much more useful than Caroline G.

I’m not sure if anyone else has mentioned this, but keep track as your workout develops so you can look back & see how far you’ve come. Not just differences in your body, but how much heavier you’re lifting.

Good point. I haven’t kept a record, though I guess I could look up my online receipts for when I bought new dumbbells.

what I do know is that I started off with 3kg exactly six years ago. Graduated to 5kg, later 8kg. For the past year or so I have mostly been using 8kg and 10kg, sometimes 12.5kg.

And I’m 6 years older…… and now officially ’elderly’ 😂

I started about 18 months ago, just after turning 50, & I could deadlift 10 kg then. I managed 30 kg today so I’m happy about that .

Someone recommend Madfit - I’ve done the abs one every day this week. She seems great.

Slightly disappointed that I don’t already have a 6 pack though.

I’ve also bought some dumbbells. My teen loves them 😂

I started 2 years ago at 40. I go in the evening after dinner, my DH goes early morning. I had a PT set me a programme at the start
I have slowly added it taken stuff away

I joined the Ladder app and it’s great. Loads of options on there for different goals. I have a 3 year old DD and work FT so am pushed for time 😂 and have joined the team where workouts are 30 mins. I’m a former cardio addict in early menopause due to cancer treatment and weights have really helped me change my shape.

I remember Madfit. She is good, similar to Heather Robertson and Growingannanas I think, i. e. a bit more general Pilates based, whereas Caroline Girvan is definitely focused on weight training.

As for the 6-pack…… I think this is unrealistic unless you really train heavy and eat a protein rich diet. The important thing is to achieve a strong core - even if it is covered by a bit of fat. The moment you can lie flat on the floor and sit up simply by flexing your abdominal muscles is when you know you’re really fit 😎

The moment you can lie flat on the floor and sit up simply by flexing your abdominal muscles is when you know you’re really fit 😎

I can sit up without using my arms & hands, but not without using my legs - it’s a start! Anyone else?

Former personal trainer here.

Don't do strength work for any muscle group every day. Your muscles need rest in order to get stronger. I recommend no more than three times a week for each muscle group. So what you're doing is actually counterproductive.
Your muscles also work synergistically, so you have to work them all and give them all adequate rest in order to get stronger. So don't just work your abs. Pick up the dumbbells, find a beginner full body strength program and go to it. When you are more advanced you can move to split training if you prefer not to do full body on the same day.

You won't get a six pack. Women have too much body fat for the abs to stand out like that, no matter how much you work them.

I gave my DD a basic, begginer full body circuit program that is easy to remember.

Warm up 5-10 min.
squats
pushups (start with wall pushups if you can't do bent leg pushups)
deadlifts
shoulder presses
lunges
bent rows

Repeat circuit

After a few weeks you can add triceps extensions and bicep curls and start doing three circuits if you're able. Once you have been doing three circuits for a while you can add another exercise for each muscle group. Up the weight of your dumbbells if you can do 15 reps. Each set is to be done until you can't do another lift with good form.
You will eventually be doing full, straight leg pushups, and when you can do 15, you need to move on to dumbbell bench presses. The rep range 8-15 is optimal for muscle growth and functional strength. The lower rep ranges are for brute strength and explosive power, which isn't particularly useful in most people's daily life, but if you want that, you can move to that when you get more advanced, but keep in mind that it's hard on your joints. I never do less than 6 reps for that reason. If you go into higher rep ranges (above 15) you start to build more of the type of muscle fibre that gives you muscular endurance, which is actually quite useful in daily life (like carrying a child or anything heavy) so you can add those in as you advance.