How to build muscle, age 49 and weak!

[user0909093483479307532579]

I walk every day and so my fitness is okish. I eat healthily and am a good BMI. But I have a desk job and can be quite sedentary in the evenings too.

I'd like to do some exercise at home to build muscle as I feel mine are wasting as I age, but have no idea where to start. I'm happy to buy some weights but I have no idea which kg I'd need or what to do with them.

Can any of you recommend any YouTubers or online exercise programmes? Or helpful resources for ageing weak beginners!

It's minor nerve impingement in my neck, it's causing a little pain and weakness in my right arm. I'm walking daily to stay mobile and staying active. The physio has advised a few gentle exercises for upper body but I think starting weights right now might be a bit much for me.

Just a quick warning from someone who has shoulder / neck impingement causing right arm pain and weakness too! Be careful with the yoga you don't do too much through the shoulders (lots of plank, lowering down to the floor etc). I did and it didn't end well. I've found Arienne on youtube excellent because you can pick and choose which body parts to focus on. I do work for shoulders on good days, and other bits of me on less good days! The lower back and hips 30 min session is a lovely place to start. I'm back doing yoga with my instructor but I know what not to do and what to substitute this time, and she's been really helpful.

@Lurkingforawhile thanks for that, it's much appreciated!

Fortunately I haven't done any exercise again yet. It is difficult to know what to do re yoga, whether to push myself and try everything, but it sounds like that isn't such a good idea from your experience.

How long have you had your shoulder / neck issue? Have you found any treatment to make it go away?! Mine isn't too bad some days but worse on other days and I feel like I'll just have to live with it forever now. The GP isn't very interested in helping. The physio is nice but I don't feel like her treatment will solve the problem. I see a chiropractor too but again don't feel like he'll be able to solve it for me.

Hi @user0909093483479307532579 it's been three years now. I've had surgery, injections, scans, and endless physio. Still not got to the bottom of it. My arm mobility is good and I feel that means I tend to get a bit discounted. But I have pain all the time and no strength in it. I know I have a week core, and there are posture issues so I'm trying to focus on that. I still don't know if it's a shoulder issue or a neck nerve issue but have an appointment with the spinal surgeon next week and hope to find out then.

Oh I'm so sorry to read that, that all sounds very frustrating!

I hope your spinal surgeon can help you, I'll be keen to hear how you get on.

I had some odd symptoms initially (dizziness and nausea and sometimes headache when I moved my arms), then some interesting sensations lots of burning and tingling in my back, also some pains up my neck then eventually my arms went a little weak and one of them became painful. Now it's settled down a lot (thankfully the dizziness and nausea element is mostly gone) but I can have days of it flaring up a bit and there are things I can't do like drive for a long time or do anything using my arms for too long.

I had an MRI scan (private, cost a blooming fortune) and it showed minor bilateral nerve impingement. I paid to see a spinal consultant and he was a bit hopeless and said my symptoms were nothing to do with what was shown on my MRI! But 2 different physiotherapists and one chiropractor said the bilateral nerve impingement was what was causing my issues. My GP and another chiropractor both said the MRI findings just meant general wear and tear. I felt (and still feel) a bit confused that the supposed expert, the spinal consultant, didn't think my issues were caused by the nerve impingement!

I feel for you if you have pain all the time. At least I only have a little pain some of the time. I am a bit frustrated by it though as it stops me doing things round the house and stops me exercising as I don't want to trigger it by using my arms too much.

ps Have you looked up thoracic outlet syndrome? As that can cause arm, shoulder and neck pain too.

I like functional body weight exercises. So, for example, every time you make a cup of tea, lunge to the kettle instead of walking. Every time you bend (putting washing in the machine/opening a low drawer etc), do 5 body weight squats. Every time you walk past the arm of the sofa, use it to do 10 press ups (if you can't do a full press up, which most women can't unless they practice often)

It's gradual and gentle, but you can build up over time, perfect your form and muscle memory, and really apply the 'little and often' concept. Also, you can start right now, without any equipment at all.

@user0909093483479307532579 my spinal surgeon told me he thought it was just wear and tear too! I'm hoping the recent MRIs will be more useful. Sorry you had to pay for one, that's not good at all. I have heard of thoracic outlet syndrome - it keeps being mentioned whenever I google my symptoms!

Eckhart that approach sounds very interesting and doable, thanks for posting.

@Lurkingforawhile I hope the recent MRIs give you some answers. Good luck with it all.

@Lurkingforawhile did you get any answers or help from your spinal surgeon? Hope you don't mind me asking, because I'm chasing answers and solutions myself I'm keen to hear others' stories.

Sorry different username, I'm the OP.

I would recommend fitnessblender.com for beginner friendly strength workouts

Have you tried pilates OP? I'm the same age as you and had never exercised in my adult life until recently. I follow Lottie Murphy on Youtube. Just started couch to 5k last week.

As mentioned upthread, the best thing is feeling your body getting stronger. You find yourself bouncing along instead of trudging!

Hi OP - the spinal surgeon said there was no issue with my nerves or spine so back to square one. I do think he's right and it's a structural shoulder issue but no idea what to do next. Currently trying a chiropractor to see how it goes, and still going with yoga (minus the heavy shoulder work) and swimming.

Hi @user0909093483479307532579. I’ve just finished a gentle yoga class and thought of you. It was on zoom and was lovely. Lots of slow functional movement, and the teacher was so kind and encouraging to take it easy or adapt. If you’re interested her name is Karen and it’s Sunday at 9am yogareading.co.uk/

I try to do squats regularly but my arms are the problem area. Fibromyalgia means I have constant arm pain and limited movement so cant take my weight on my arms ie pushups. Cant lift my right arm up over my head. What exercises can I do which wont trigger a flare up? Am 56 and go for walks, but sedentary otherwise.

Hi @lurkingforawhile - thanks for thinking of me and for the link. That's funny that it's in Reading, I live in Reading!

Also I just realise that I didn't reply to your previous message. Sorry to hear that the spinal surgeon didn't have any solutions or wisdom. I hope the chiropractor helps.

Dementedma sorry to hear about your arm pain and limited movement. My own arm pain makes me less willing to try arm exercise as my arms sometimes seem to ache after quite basic activities e.g. hoovering.

@user0909093483479307532579 hello to a fellow Readingensian!

Just found this thread as I'm currently in bed drinking coffee and trying to motivate myself to do some exercise! I'm 55 in 4 weeks, have in the past been quite fit (netball, gym membership, at home exercise) but have really let things slip over the last few years. I keep trying to get back on track and failing but I really want to feel better about myself, stronger and fitter (especially as I age and in the current crisis). I also get muscle and joint issues when I exercise, knees are always a problem but lately shoulders and wrists have caused issues. Loved that Meg squats video and am now going to get up, get weighed and get started. Wish me luck!!