What exercise gave you the most noticeable difference?

[HelloVeritas]

In my 50's, menopausal, on HRT, low energy, loss of fitness, weight gain etc blah blah blah!

I need to start an exercise routine (I do a brisk walk with dogs everyday but it's not enough). I want to lose weight but to also massively tone up. Bum, tummy, thighs, arms - everywhere really.

I am going to start couch to 5k again and see where my running gets me (managed a slow 10k once but menopause has massively affected my energy levels). Have also drastically reduced alcohol intake and tackling portion sizes and carbs.

But I'd love to hear what's working for everyone else and what you did to notice the most difference.

I keep hearing about the benefits of weight training and would love to give this a go but feel quite intimidated by the thought of turning up at a gym (I really am very out of shape).

Inspiration please!

Weight lifting
Proper lifting heavy weights
I did a women's beginners class and got hooked. I'm 56 and had never done it before. Kept trying running but hate it.

Another upvote for Les Mills on Demand. I'm lurking the weight loss threads as have sneak-crept back up to an uncomfortable weight despite losing it in 2021 (post a 2020 weight gain). The thing that worked for me then, and what I'm going to get back into is the Body Pump classes on Les Mills on Demand - think they have good intro deals for 3 months and then when you're on the app, there are 15 and 30 minute workouts (and intro ones) to get into.

They also have a range of other kind of fitness workouts (Body Combat which is martial art based, Body Step which is a step class etc.) Good luck!

Spin, for me. Really reduced my thighs and bum, as well as helping me lose some weight.

I’ve never done weights though.

I think finding something you enjoy is the most important thing. If the thought of running outside makes you miserable then you’re not going to go, but if you love joining a class you’ll be more likely to keep it up.

Some gyms run an introduction to weightlifting class, but you’ll find many more women in the weights section than you used to, and generally speaking people are very supportive if you have questions about equipment or form.

The main thing that helped me lose weight a good few years ago was having friends who were going to the same exercise classes so I always had someone there I knew and I also knew I’d be letting someone down if I didn’t turn up. If you can find a gym buddy you’ll be well away.

my Physio (specialist in women's health) said that if you want to see a noticeable difference, the only real way to do that is with weight bearing exercises. Running places so much strain on your joints it can be counter beneficial. it will probably help you lose weight but won't dramatically alter your appearance in the same time frame that using weights will.

Body pump, Kettlebells or Conditioning are the classes which worked well for me for toning . I also love a Spin Class.
I was 49 when I started at a gym. Still doing it 11 years on.

Running, and weights/cardio at the gym for an immediate toning effect.

Yoga has changed my life though. I sleep better, am calmer and have presence and peace of mind. Plus my body is much stronger and more flexible.

Body Pump is fab

If you don't fancy the gym though it isn't necessary to go. Yoga, other than the most restorative, relaxing kind, is weight-bearing. Doing regular yoga and brisk walking with music or an audio book plus other activity built into life - decorating, gardening, housework - is more than enough for most people.

I agree finding something you enjoy is key, as sticking to it will be the biggest contributing factor.

Unfortunately diet / calories in v out will have the biggest impact though. Exercise won't tone you up if the muscles are covered in a thick enough layer of fat, as you won't see them. A calorie deficit will get rid of that then exercise can make your muscles bigger.

Good luck!

IME consistency is really the only way to go, unfortunately. If you don’t commit to a regular schedule and force yourself to stick to it, it can remain difficult to motivate yourself to go at all, because every random session feels equally hard and you don’t see much improvement in overall fitness.

If you try to have a regular-ish pattern it gets much easier, because you’ll eventually hit that magic turning point when you start to feel great after a good run (rather than ready for the knackers yard), and miss it when you don’t go - believe me I never thought I’d feel that way but I did. And I was super fit and extremely toned as a result, and probably had the best body of my life in my late 40s & early 50s.

Unfortunately an injury put a stop to that & I’m now a fully paid up member of the post menopausal, thick-around-the-middle-with-a-wobbly-arse brigade. Currently doing a big diet overhaul and thinking about starting weight training (“training” being throwing a few kettlebells around in the garage and trying not to spanner myself).

I’ll be starting any day now, when I’m not so fucking tired and in need of a biscuit … 😩

Running.

But I would highly recommend you join a club as long as it's the right sort of club. Mine caters for everyone from couch to 5k right up to highly competitive running. Everyone is very supportive of each other.

Joining a club gives you accountability and encouragement. If they do group training too it will likely give you the variety that will help increase your fitness.

Weight training is the only way really to get quick results. If you feel self conscious then firstly, don't worry. Everyone feels self conscious at the start. Maybe ask for an induction to show you how to use the machines etc?
But... walking lunges or just lunges but holding weights at either side (start small!) And squats but holding weights.
Just start with those two things and then maybe build up to using bigger bits of equipment.
Good luck.

Thanks @EnjoythemoneyJane that's a very helpful reply! I will try (again)

I despise running but, when my fitness levels have really dipped, doing C25K gets me in condition again.

For something actually enjoyable, I love my rebounder.

Hula hooping, I do it of an evening while watching Emmerdale!

Proper weight lifting with a personal trainer made the most difference to my physique. But it was hard work and I was really put off at the end of about 3 months when he said that he thought I'd be lifting heavier weights by then.

I've recently been losing a bit of weight by low carbing and cutting out sugar. I've actually cut down on the exercise if anything to allow me a bit more time to focus on meal prep and making sure I get enough rest. I try to get my 10000 steps most days and on top of that parkrun plus one other run a week and a couple of gym classes, one of which involves weights. If I did one more weights and abs session I think it would be just about right. I'm going to give reformer pilates a go next week as I've heard that's good.

Can you stretch to some PT sessions? The right one can be transformative. You want someone encouraging who will work with you to your goals - you will then have a programme you can work through at home between visits. Doesn’t have to be at a gym either, you can have someone come to you. I work out with someone in my garden which is perfect for me.

Running changed my life - I was your typical overweight gym-class ditherer til I started running. I did spin, Body Pump, circuits etc most days but was stubbornly a size 12/14. Then I started running. I hated it at first but persevered up to regularly running 10ks, when it clicked into place and every run stopped being a battle.

Now I run marathons, I'm fitter than I've ever been, and I've maintained a size 8 for several years.

5 minute youtube videos. I searched and found one I liked. I started with an arm one the introduced an abs one. Quick and easy and no excuse not to so everyday.

Spinning and weights all the way.

I don't know what the word "difference" is supposed to mean here.

• lost weight?
• slept better?
• better mental health ?
• "toned" (the nebulous undefined state)
• more attractive to others ?
• faster?
• stronger?
• heavier weights?
• better numbers on strava or fitbit?
• stopping weight gain?
• ?

Running and yoga

Weights and cycling

To add that having more muscle tone meant I got away with not watching my food too much. I really notice the difference since my muscle tone has gone down over a period of time as I lost my focus and I put on weight much quicker as a result if I'm not careful with food.