Menopausal workouts

[jeaux90]

I'm 51 hit menopause and on HRT. After doing my research and a short course I know that whilst I can keep up my swimming I need to cut out a lot of cardio and do more weights.

So I've invested in some kettlebells and resistance bands and looking for weights/routine I can do at home everyday.

Is there a YouTube channel etc that has a decent set of routines for this?

I'm not a newbie to weights but want to make sure I don't get bored/can fit it in to my life which as a single dull time working mum is a bit challenging.

I can recommend Heather Robertson for weights, resistance band and kettlebells workouts.

I try and mix and match at least 3 times a week plus a Pilates session.

Thanks!

I'm exactly the same as you, 51, menopausal and on HRT. I used to do regular aerobics but have had to knock that on the head. I do a pilates class once a week and gentle work outs with a chi ball which is on the Caribbean workout I recorded 15 years ago and still going strong. Also some weights but only light ones.

I'm 54 and have also just hit menopause. I know weight training is essential (and flexibility training in my opinion) but why would we need to cut cardio?(High impact is out for me anyway.)

Why do you have to cut out cardio??

Presume op only has so many sessions per week and is prioritising strength?

@Harrysmummy246 is right I am trying to prioritise but I also worked out that keeping my original training plans wasn't working as well. I was putting on weight, the consultant I saw said it's a balance, too much aerobic work increases cortisol which adds to the appetite and lack of sleep apparently. I'm trying to stick to my yoga, swimming but doing more weights.

I highly recommend Shelley Darlington on YouTube.

She specialises in women's weight lifting and talks about the common pitfalls of when you start to train.

She has several full body workouts videos and shows you the correct technique.

Shameless bookmark here 🙂

Try Pahla B on YouTube. Lots of workouts for menopausal women and explains the whole cortisol thing. She's VERY chatty and doesn't stop talking throughout but I find it distracts from doing the hard work and she's very sweet and positive.

I really rate MegSquats Stronger by the Day programme. It’s not free but the level of detail and instruction is very good. It’s more than just random YouTube videos. It’s a proper progressive trading programme to get you strong, with lots of guidance.

It works on your capacities wherever you start (by using your personal “trading max”) and there’s gym based or a body weight based programming.

I work out with a PT twice a week, but when I’m away or travelling for work, I use the Stronger by the Day programming.

You can do a 7 day trial for free.

And no, I am not on commission for the programme - I just think it’s excellent! I’ve been lifting heavy for 5 years - started at 58, and am now really strong and so I guess pretty experienced, and I really enjoy the MegSquats programming.

For “trading” read training.

Damn autocorrect !

Thanks for the recommendations, really appreciate it, off to do the homework on them all

Trying to wade through the overload of info on t'internet...

I've checked out Shelly and heather, and they both seem good.

Shelly's workouts are quite short.. Do I mix and match 3 X 8 min workouts for areas I want to work on?

Should I stick to the same heather routines 3 X a week, or do I mix and match her full body workouts?

Highly impressed that I've bought my first pair of dumbbells! Determined to lose this growing menopausal belly. Running 5k 3 times a week and fasting twice a week seems to not even be enough to just maintain it at its current size😳

Just to add another recommendation for Pahla! She doesn't shut up but her workouts are well thought out and easy to follow

Thanks I think I'm going to start a few Pahla ones and see how I get on. I did the Trinity program for a few months which was really good and got me on the right track but it's way too structured for me to be honest so I really appreciate all the recommendations.

@Idontlikeshouting OMG yes she is very very chatty but 17 mins of work out passed in a blink of an eye!

Pahla...I struggled to play her, as the videos were titled for over 50s and I'm mid 40s. Couldn't get past the title.

Shelley... She moans and groans quite a bit about how much it burns and hurts. Otherwise quite fun.

Heather...my favourite of the 3 recommended here. Just cracks on and gets it done.

I've also discovered fitbymik, who goes at my pace, chats the right amount and also has a cute dog in some of the videos.

Just this morning I've rediscovered Lucy Wyndham Read, who I forgot I did lots of workouts with in the early COVID days. Her 7 minutes in 7 days programmes made a huge difference to my legs and bingo wings back then.

The main thing is since I decided to start, I'm starting to see my collarbone shape coming back and my bra feels less tight than it did a week ago. Really motivating for me to keep going.

Too much aerobic work causes sleeplessness? Really?

 she doesn't stop does she?!

I thought of another one - it's called fabulous50s and the lady is so gentle and kind, workouts are short but you can really feel them. Obvs not one for you @Inthebathagain due to the title ! She has a 5 minute arm workout which I'll do at random times during the day and it does work.

Is it just me getting Toffiee ads in their ad breaks? During exercise routines? Really YouTube?! 😳

Caroline Girvan is very good. She is on YouTube and also has her own app.
I like Heather too.

Why isn't your swimming aerobic. Does not compute.

I don't think OP is saying swimming isn't cardio, just that she's choosing to retain that part of her exercise routine and ditch some of the other cardio elements.

@Abra1t you are right and I swim at a moderate pace. I just don't run or do any intense aerobic activities now.
I also eat Keto most of the time.

My main issue was fitting the right kind of exercise in so the Pahla videos are perfect.