Strength and toning for 50something

[FuelledByButter]

The menopause is upon me.
The belly is getting fat.
Can I produce some muscle, in me teeny tiny flat?

I am at that stage where everything that was formerly perky is beginning to sag and everything I was lucky enough to view as skinny is now expanding.
I cannot leap about in my living room. The floor bounces and everything begins to jingle on the shelves. Plus there is only one area-the living room rug, where I can lie down and extend my arms.
My knees ache a lot after work.

So, I've concluded that strength is what I need to go for and not via running or swimming but by weights and using my body weight. Should I join a gym or can I do enough I'm my abode?
Whats the best approach?
Any recommendations on youtube routines?

Squats, and push ups.

Together with Yoga with Adrienne

Planking

Ah yes planking.
Squats and push ups ok.
Is yoga um active enough? Feel,it's too gentle to build strength?

Will squats make knees achier?

Skipping

Out of all the exercise I’ve done yoga has been the best for building long lean muscle, so sculpting the body, and yes strength too. Don’t underestimate it.
I’m envious that you’ve got to your age and are only now seeing the sag and plump effect!

No room for skipping sadly plus the floor isn't up to it.

I have been lucky. I've always been skinny without any effort. I walk a lot and am quite active which has probably helped too.
I've never been muscled though or even really toned.

Callanetics and HILT

Planks are good but you really need to get the technique right and so many people I see planking for aaaaages can do so because they basically stick their butt in the air, creating an A frame of stability. Better to do 15 secs properly than 5 minutes like that, so really focus on keeping everything flat and butt squeezed.

Press ups are great- again, fine to start on your knees or even a box style if you cant keep your body taut while doing a full press up. Also, elbows tucked, not splayed out to the side.

If you're on Instagram check out Achievefitnessboston for great form tips (I'm not them, I promise, but I love their stuff)

@areyoubeingserviced Callanetics! what a blast from the past. Ive checked out an old thread on it and have ordered a dvd on the strength of that and your recommendation.

Hi Butter, I am mid-fifties, work full time and don't have time for gym after work due to family commitments. I do 2 x 30 mins dog walk a day and 2-3 weight training sessions in my spare bedroom a week. I have a basic weights set comprising one long bar for deadlifts, 2 small bars for arm and chest stuff. I also have a chin up bar (negative chins/pull ups are superb for upper body strenght) and a bench for bench pressing. My routine only take s 25-30 mins. If you do decide to get a weights set there are great YouTube clips to demonstrate how to lift. I go for a weight I can do 1 set of 6-8 reps of. This approach has kept me at 8 stone or less (I'm 5 foot 2) for the past 30 years. Good luck whichever route you choose.

I am not very fit and have no business giving advice here... but I have an excellent physio and we have spent some time trying to find a way for me to do squats without hurting my knees. One way is to lean against a wall with a Swiss ball against your lower back. You can also take the pressure off your knees by holding onto something stable (I use the banister at top of stairs) and leaning back while you do the squat. I hope that makes sense! Oh and don't come all the way up at the end of each squat, do 10 if you can without completely straightening your knees - it's harder work

You could also google bridging exercises - those are pretty quiet too

I downloaded an interval timer app on my phone set it up how you like for example ten lots of 1min with a 30sec rest between each exercise. Do lunges, plank, squats, squat punches (cardio without impact), leg raises, push ups. All sorts of body weight exercises on you tube.

What about resistance bands? Lots of routines online, don't take up much room, portable.

Love your rhyming btw!

Thanks MiddleMoffat and thanks all for the suggestions. As usual I haven't done anything constructive yet beyond buying a dvd and going at the leotards.

If you really want to gasp, take a look at some of the Pop Sugar vids on YouTube. The banter is hilarious; the fitness is impressive.

Signing on to keep an eye on this thread! Early 50s here, and terrified how much muscular strength I've lost in the last 5 years. (Also now got a hip problem which has knackered my running. )

Have a look at the Jessica Smith thread that is on this forum at the moment. She has loads of stuff which would be suitable - whole body routines with weights or just upper body or abs plus low impact cardio workouts. You'll find them all on you tube and I think you can do a search for Apartment to find ones that won't shake your floor or ornaments. Even her other ones require little space. She does some resistance band routines too. I'm a huge convert.