Over 40 strength programme that isn't all about DOMs?! Online perhaps? 🦴

[Deebeeee]

I have turned 40 and I have various ill health that means I know increasing my bone/muscle strength is important.

I went to a 'women who lift' course at my local gym and it wasn't for me. The goal was seemingly to work out to utter exhaustion and no word of a lie I would get DOMs for about five days and any movement was excruciating.

Surely exercise doesn't have to be like this? Is there a more gentle / female friendly strength programme out there anywhere?

Were you new to weights?

Prior to injury (from an accident, not exercise!) that's a class I'd have done but it took ages to build up to, did they lift heavy?

Anyway, post injury, I am a fan of Jessica Smith. She has tons of workouts on Youtube but they might be too easy.

If you look down this list, you can buy a digital download called Split Strength.

https://jessicasmithtv.com/sc/

I like that one.

Interestingly, a couple of years ago she did some limited edition releases lifting heavier weights. I found it too much but as she no longer seems to have them, I suspect they didn't sell well.

Do you use free weights or the machines at the gym? I’m 51 and a woman instructor at the gym has written me a programme for the machines that I can stick on here? I have to start easy and then increase my reps one week and the weight the next. No DOMS as yet…

The Mind Pump team absolutely know their stuff when it comes to strength training. They’ve recently launched an over 40s programme specifically for women.
https://m.youtube.com/watch?v=ilJM5e_fwfU

https://m.youtube.com/watch?v=kt_8q3kognU

https://www.mindpumpmedia.com/maps-fabulous-40s-bundle

I'd be interested in this please
i might be joining the gym again after working out at home (stuck for space after moving home).

thank you.

Check out Caroline Girvan.
Life changing.

I've just got a new programme at the gym and the guy was very realistic with me as I said I don't want horrendous DOMS every time I do it because that impacts on my running days too much. He gave me a big programme but with the aim to cover all the exercises over 2 sessions, which also works well when the gym is busy and you can't always get on a certain piece of equipment. With that in mind he's also put in exercises that use the same weights so I can do mini circuits of 2 or 3 exercises at a time. I've not done any serious weights since before lockdown so I've had to reign myself in not to try and go back to lifting what I used to, but so far it's working and I feel like i've done a work out whilst still being able to walk the next day!

Jessica smith is my fav ever online instructor. Loads of free stuff but you can also subscribe to her fitness site.

Oh lots to research! Thank you very much all, excited to get stuck in and find something!

Caroline Girvan's programmes are very good, as a previous poster said. Many of them are free on Youtube and there is a FB group to give you more insight and support when you choose one.

I second/third Jessica Smith. I first found her workouts in 2012 and I still go back and do some of the old ones because they're the right intensity. I also like HASfit, they're a husband and wife team and the wife does the lower intensity workouts.

DOMS isn't really about the programme but your state. It happens usually when you do a new exercise, use muscles that you haven't used for a while, that sort of thing.

A women who lift class will probably be low reps/high (for you) weights - builds strength. You can also train low weights/high reps - endurance.

https://www.nerdfitness.com/blog/the-correct-number-of-reps-per-set-in-the-gym/ explains it all.

Home workouts especially for beginners will usually be high reps/low weights because you won't have squat racks or pull ups bars etc. Pilates too.

It is all good - and all can give you DOMS!

I'm 57 and been strength training for 6 years. There aren't particular differences in the way men and women train in the stuff I have done, other than preference (see that article for effects on eg muscle size). Obviously, upper body power etc makes a difference, some things are harder for us, but I do the same sets and reps as younger men, and follow the same principles of progressive overload, sensible programming to allow rest and recovery, etc etc, just adapt the exercise or weight if needed.

Good luck - enjoy it!

Bodyfit by Amy. She has every kind of workout, gives options for different levels.

Caroline Girvan is great, but I can't walk after her leg workouts, not what you want (and I've been doing weights consistently for many years).

Being super mean as I am, my 1st thought is that you're just plain unfit if affected by sore muscles for 5 days afterwards. The remedy is to go more often. But start out as gently as you feel you need, the class is for your benefit so take it as you need to.

I get DOMS occasionally and I'm a regular (5/6 days a week) gym goer, usually when I've pushed myself harder. I got them after class the other week because I'm pushing myself just that little bit harder right now.

Doms is normally because somethings new, if you still get them after training a while it’s normally because you’ve pushed that but more or your recovery’s been crap. If you stick with it they should reduce.