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Original poster

Strength training

20 replies

Happyinheels · 03/02/2023 08:52

I've been reading that it's beneficial for menopausal women to do strength training and conditioning. I have no idea where to begin. I'm thinking of nipping to town to buy some dumb bells and resistance bands. I don't have great upper body strength so will have to start simple. I don't fancy joining a gym as I already pay out £30 a week on another hobby which is fitness related. Has anyone got any recommendations for online workouts I could follow and good equipment to buy please? Thank you 🙏

OP posts:
ShirleyPhallus · 03/02/2023 08:54

Everyone should do strength training and conditioning! It’s brilliant.

id say to start with body weight exercises - squats, lunges, push ups etc. Get a set of dumbbells but go heavier than you think - you don’t need the little piddly pink 2kg ones but a set that you can adjust yourself is good, Argos do good ones. (But beware, get the set ordered or you won’t be able to carry it home!).

Vermin · 03/02/2023 08:56

I’ve just booked a few personal training sessions for the same reason. I think they’re an essential starting point to learn correct form as you can do so much damage (or avoid using the muscles you’re aiming to strengthen) by not doing it correctly. The tiniest adjustments make an extraordinary difference. I know you do t want to spend more but I reckon it’s a wise investment

Outfor150 · 03/02/2023 09:01

I actually think 2k is fine to start with. I started with 1.5k. But I agree that working on squats, lunges is good.

ShirleyPhallus · 03/02/2023 09:16

Outfor150 · 03/02/2023 09:01

I actually think 2k is fine to start with. I started with 1.5k. But I agree that working on squats, lunges is good.

i actually meant 2lbs not 2kg!

caramac04 · 03/02/2023 09:18

look at BodyFit by Amy. Free on YouTube. I like her kettlebell workouts but she does load of others inc dumbbells.
Another thread recommended Caroline Garvey and I’m going to try that (free on YouTube) but I won’t be using 17.5kg dumbbells! I’ll start with my 5kg ones and see if I progress 😂

emmathedilemma · 03/02/2023 09:26

It depends what moves you're going to do, there isn't a "one weight suits all" - the bigger the muscles you're working, the bigger the weight you should be able to lift. So anything using your legs would use heavier heights than you'd lift to just work your arms. If I did a full body strength session I'd use everything from 40kg on the squat rack to 4kg for some arms exercises. Technique is everything though or you'll do yourself an injury.

Original poster
Happyinheels · 03/02/2023 09:56

Thank you for the replies. Hmmm maybe it would be worth me going to the gym then and learning about form and doing the weights correctly.
I'll check out the YT recommendations thank you. I hadn't even considered about working my legs!

OP posts:
rookiemere · 03/02/2023 09:59

I pay £20 a month for The Gym and they have some weekly weight classes and also circuits which incorporate weights. We have a full gym at home for DS but I'm not motivated on my own.

SilkandSteel1 · 03/02/2023 10:11

Have a look at fitnessblender.com - they have all sorts of workouts including strength broken down into difficulty levels so you can easily start with some lower levels ones and build up

AnnaMagnani · 03/02/2023 10:29

I had done no fitness at all and started with 1kg. Actually to be honest I started with 0kg as I was so unfit.

Am about 3 months in and on 2kg.

I'd recommend Team Bodyproject who have a genuinely beginners whole body program.

caramac04 · 03/02/2023 11:05

emmathedilemma · 03/02/2023 09:26

It depends what moves you're going to do, there isn't a "one weight suits all" - the bigger the muscles you're working, the bigger the weight you should be able to lift. So anything using your legs would use heavier heights than you'd lift to just work your arms. If I did a full body strength session I'd use everything from 40kg on the squat rack to 4kg for some arms exercises. Technique is everything though or you'll do yourself an injury.

Good advice

BlueHeelers · 03/02/2023 20:30

Please do get some expert technique coaching because you don’t want to get into bad habits. Try to develop your body’s muscle memory in the correctly aligned tracks. So much easier than re-learning after an injury!

StealingYourWiFi · 03/02/2023 20:31

The peloton app is great and I think 30 days free to start with, maybe more. So many strength classes on there. I love the pilates too

EliotHenry · 13/04/2023 11:21

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tilestoclean · 13/04/2023 13:56

Abs are not made in the kitchen! They are muscles! You build ikea and as you do any other muscle and then get lean enough to be able to see them - that's where the kitchen comes in!

MistySkiesAreGone · 13/04/2023 20:24

I have been doing pay as you go classes like power pump, and just going to join the gym to learn more, but will ask for exercises I can do at home. I started on 2k weights but have quickly progressed to 3k so that is what I have bought. 2/3k will always be a good warm up weight. I reckon 4k won't be far off.

Peloton and Nike training apps have lots of workouts, yet to explore in detail.

Better You which I joined has an app with loads of home workouts, look quite good.

Be warned it is is addictve! I am 42 and just getting into it for similar reasons.

MistySkiesAreGone · 13/04/2023 20:24

Lb not k!

Harrysmummy246 · 13/04/2023 21:04

For the purposes of bone density/ osteoporosis, you need to be considering the legs too.

I'd echo what others say re getting at least a few PT sessions for form.

As for how much you need weight wise- well............ I still pick up my 5yo occasionally, he's 20+kg now. A bag of compost from the garden centre is similar. Think about carrying in your shopping bags from the car. They probably weigh more than 2kg....

Scarydinosaurs · 13/04/2023 21:17

Strength training is a great exercise and I’m sure once you start the other sport you do will improve too.

a few thoughts:

  • Look on marketplace for cheap weights - often find sets on there for sale.
  • Applefitness+ has great workouts if you have an iPhone. I think all apple users get a two week free trial.
  • Keep track of what weights you use and repeat the same workouts. It’s the easiest way to try and progress by doing heavier weights/more reps.
  • Good warm ups are important - don’t miss this part out!
BlueHeelers · 14/04/2023 13:16

tilestoclean · 13/04/2023 13:56

Abs are not made in the kitchen! They are muscles! You build ikea and as you do any other muscle and then get lean enough to be able to see them - that's where the kitchen comes in!

Well of course that’s what the phrase “Abs are built in tne kitchen “ means - that you can’t out-train a bad diet. You can do all the exercises you like but if you ingest more calories than you expend, you’ll always be carrying a higher than needed percentage of fat.

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