Is it essential to do weights in your 50s?

[dameofdilemma]

I keep reading (and being told) of the dangers of osteoporosis in menopausal women, importance of strengthening muscles etc.
Do I really really have to start doing weights?

Background is I run regularly (5k 5 times a week) and have done for decades. I also do regular Pilates (both reformer and mat). I’m 50, periods seem to have stopped but haven’t had any other MP symptoms yet.

Pre pandemic I used to go to the gym and did a little bit of weights but it bores me to tears.
Also my exercise window is around half an hour first thing in the morning and maybe 20 mins some evenings. Rest of time is filled with work, childcare, etc.

Is it inevitable that I’ll end up with injuries? Any other runners in their 50s do no weights (looks hopeful…)

Running should put enough stress on your bones to remove a particular need for lower body weight training. You might benefit from doing some upper body work, though. The wrist is a common fracture site and I am not sure if Pilates would give you what you need. Though it might.

I've offered it before on here but if you want the peloton 60 day app trial, just PM me
Cancel day 59!
It's got 10 min upper body weights on it which is about my level of focus
Plus yoga, runs to music, bodyweight exercises, barre etc
I don't gain anything from sharing it but it's been the best thing I've paid for and it's easy to filter by time/body part/type of exercise

I'm early 60s and ran from my late 40s. In the past couple of years I was continually getting niggling injuries which stopped me running for weeks at a time so I've joined the gym, doing machines and a variety of classes and intend to pick up running again at some point. I can see and feel the muscle difference which I'm sure will help with running as well as everyday life. And I am enjoying what I'm doing - listening to podcasts on the machine is a good distraction and the classes are absorbing.

It's weight bearing exercise that brings real benefits. That doesn't have to be from lifting weights. Using your own body weight is weight bearing. Pilates can be a good way of doing this. Maybe speak with the instructor on the subject?

Maintaining muscle mass flexibility and cardiovascular fitness are all important, in my view it's particularly important to focus on strength training.

I've understood that the weight bearing Pilates I do covers this issue?
( I need to do more cardiovascular stuff)

I’d have thought that as Pilates offered resistance that it would count?

If you are doing pilates seriously - working to improve, variety of exercises and using body weight then I would expect that to help. A proper pilates workout should build up a sweat, and builds coordination and balance.

My friend in her 50s does running and just light weights (super light around 2kg I think) for upper body.

I enjoyed pilates when I did it, but it's not proper strength training is it....

I would recommend some weight training. Whatever you can manage to fit in. The exercise you already do is very good. As long as you warm up before your run/pilates I can't see why you would become injured. Some weight lifting would be beneficial however.

Quick Google search:
By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.

I’m 59 & do 10k two or three times a week at 6min/km. The only weightlifting I do is grandchildren-related. I protect my joints by maintaining low BMI and not pushing myself to run faster/further.

Running is particularly good for keeping body fat down, IME!

Well it seems to work for me 😁 but I guess we’re all different. I enjoy running so that obviously helps!

As above weight bearing exercises help prevent osteoporosis. Yoga/Pilates fits the bill as does running/power walking.
no weight lifting necessary.

If you can do strengthening exercises, you really should yes! Stay as strong as possible.

Push ups, tricep dips, squats, yoga and Pilates moves are all things you can do every day without equipment.

If you're not a fan of weights you could also try resistance bands?

www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/ Pilates counts 😀

I do lots of full-on strength training and have also done Pilates that is more like my strength sessions - eg lots of leg work with bands, push ups, squats etc. And some that is more classical. I've never done Reformer but can't see why that wouldn't be even better?

If you've found something you enjoy and can do regularly, especially at such a busy phase of your life, I'd stick with it - and if you get the chance to tweak it a bit, take it....

Pilates will provide an excellent foundation if you want to do more strength training when your dc are older. It doesn't have to be lifting weights in a gym on your own if you don't like that - you can stick with bodyweight but do calisthenics or bootcamps, circuits, take up something like boxing that includes strength training as a means to an end, climbing.....

If you've found something you enjoy and can do regularly
I think this is the bottom line, it needs to be something you can enjoy/find a way to enjoy and it needs to be accessible!
Imo there needs to be more provision for people who want/need to exercise. For eg I like cycling but too dangerous on the road, I would love it if there were more dedicated cycling areas

Totally agree. I used to cycle but always went early morning to avoid getting run over. Too stressful by half.

Pilates instructor here! Yes you should do weights, it has huge benefits health wise as we age (I’m 53). The reformer is an excellent tool for weight lifting type exercise and a good instructor will be able to up the intensity resistance wise through spring changes, but also the design of the workout (not sure if you do class or 1/1).

Is the cross-trainer / elliptical any good?

I love body pump for this reason. I HAVE to do the whole bloody routine. See if you can find a class.

@Mumsnut yes it’s classed as weight bearing exercise. But if you can add some weight lifting that would be ideal

Thanks all - this has given me some food for thought.
The Pilates I do does involve some strength elements I guess (eg squats, lunges, pulses, single leg dips etc) so hopefully that's doing something.

I've had issues with impingement in my shoulder and RSI strain in my wrists (all from desk based work rather than exercise) and that's put me off some strength exercises. Eg press ups are painful on my wrists and shoulder, as is lifting weights above shoulder height and prolonged periods of using wrists/shoulders to bear my body weight.
This is why I didn't get on with body pump - lots of upper body weights that left me in severe pain for days. I couldn't carry a handbag or open heavy doors with one arm...
No issues with lower body so far.

I did train with a PT pre pandemic but his advice (keep using weights even if it hurts) was the polar opposite of my Pilate instructors advice (ease off on the exercises that are painful and build up v slowly) and I had more faith in the latter.

The advice re doing what you can is spot on - I simply don't have the time anymore to get to and from the gym and do a workout there. (I was previously a regular gym goer for 10-15 years and did my running there). Post DD it got harder to fit it in.

I think I still have some 3kg weights some where though, will dig them out, even if I'm just holding them while doing squats/lunges for now.