Age 45. Want to get fitter and stronger. Recommend me a programme

[CatInAShoebox]

I'm 45. Not overweight but am watching my calorie intake as losing a few lbs would do me good (I'm at the top end of normal for my height on the bmi chart).

I'm also perimenopausal and want to get stronger. I tried Caroline Girvan's beginners' programme and am really cross because in doing session 2 I hurt my elbows to such an extent that I am now out of action arm-wise and have been prescribed naproxen for post-injury swelling (nb I've tried various programmes over the years and this has never happened to me before!) I don't know what I did wrong but there we go.

I did couch to 5k last year but am trying to avoid running while I wait for an appointment with a women's physio as my pf is knackered. As you can see, I'm basically falling to bits and have been a couch potato for about a year.

Ideally I want something either free or not too £££ that I can do from home.

Any recommendations? Thanks in advance, mumsnetters :)

Walking and strength training, plus some yoga for flexibility.

I don’t know any programmes for strength training, but Adrienne is good for yoga.

I am about the same age and really did my knees in by taking up running, so get checked by a physio before you try that.

Indoor climbing is great. Before lockdown I was going 2/3 times a week and I was buff! I used to admire my shoulders and arms in the mirror 😂

I want to get back to it though. I miss being that strong.

Excellent point and apologies OP for not being clear. My post was general advice meant to be post-recovery.

Thanks, both. I am on a waiting list for a women's physio but have no idea how long it will be. Private not really an option right now.

I've done all sorts of exercises over the years (pf knackered since forceps delivery and 3rd degree tear 14 years ago) and haven't noticed a worsening until recently, which I'm 99% sure is hormonal rather than exercise related. I take your point re running etc though. Presumably exercises involving hand weights are fine, though, right? Is it just the full-on Caroline Girvan type ones that aren't? I really want to tone my arms!

Heather Robertson is also good
She has two 12 week programs

Have you thought about wearing wrist and ankle weights, @CatInAShoebox? I often wear these all day long, even when I go shopping. Surprisingly effective, and after a while you don't even notice them.

Jessica Smith on YouTube has a HUGE library of workouts for all situations with and without equipment. Beginners,low impact whatever tweak you need ,there will be a workout for you. She also has paid programs but there’s no need if funds are tight. She’s brilliant !

Following!

Another following!

I'm doing Sydney cummings summertime fine 3. Sydney gives modifications and is more beginner friendly than Caroline. I injured my PF about 3 years ago. It's ok now but it took a lot of rehab exercises given to me by a physio.

Seconding @Yogachick I think Jessica Smith would be really good for you. Also she has a digital platform and I think her flow based workouts would be great for you. No weights required and great for your pf! Pahla b as mention up thread would also work for you - avoiding the weighted workouts. Also Leslie Sansone - find her on YouTube too and she also has a digital platform. All walking workouts that you can do with a dodgy pf.