Strength training without gaining weight

[Mommybunny]

I’m 56 and would like to do strength training as I’m aware it is so good for overall fitness and staying mobile as I get older. I would also like to lose a little weight (about 3kg) although I am generally in good health and have good blood pressure, cholesterol etc. I walk about an hour most days up and down hills (I live on a farm so most of it is in fresh air). I have “closed my fitness ring” of 200 calories every day for the last 7 months (I’m quite obsessive about it).

I know exercise itself does not lead to weight loss and you have to cut back eating as well to see results, and I’m prepared to do that. A couple of years ago I was on Weight Watchers and I was at my goal weight and decided to start doing some strength training workouts on YouTube. I found to my annoyance I was actually gaining weight even though I was eating the same as before. I thought maybe it was a temporary water gain as my muscles repaired themselves but it carried on over a month and I lost hope and stopped.

I’ve let myself go food (and drink) wise lately as we’ve had a very stressful couple of years but I’d really like to get myself back on track. Any suggestions for how to tackle the strength portion of this would be very much appreciated. I have some dumbbells but in terms of equipment that’s about it (though would consider getting anything else helpful). I live quite remotely so going to classes regularly or getting a personal trainer is probably not feasible, plus I’m in London two days a week so can’t do anything those days.

Thanks a lot.

Hi OP. I don't ever think lifting has made me put on weight, but I certainly have a better looking body.

I workout in my garage. I have a selection of dumbells ranging up to 8kg, kettle bells with the largest being 12kg, resistance bands and I have TRX straps drilled into the garage wall.

I do workouts with 'Bodyfit by Amy', 'PMA fitness' and sometimes 'caroline girvan', but you have to be in the mood for her!

I do 3 a week, or 5 if I'm on a diet for a holiday or something.

I do quite a bit of strength training, haven’t lost any weight, but have gone down a clothes size and my body looks so much better. Don’t just go by the numbers on the scales!

I think you might have to try and ignore the scales and focus on the bigger picture. Weight/strength training has massive benefits for women our age (I'm 3 years older than you). It's a really good thing to get into.

I only work out at home and, like a PP, have a variety of dumbbells I've built up over time ranging from 2kg to 10kg. There are lots of trainers on YouTube you could follow but it's probably best to try a few then follow one of their programmes. In the past I have used HaSFit, Sydney Cummings and Jessica Smith but now I train exclusively with Caroline Girvan. Her programmes aren't really designed for beginners unless you get the CGX App and do the 6 week Beginners programme on there. If you find that too easy, the Iron programme on the App would be your next step. There used to be a 2 week free trial of the App but not sure if that's still the case. She has tons of free content on YouTube but nothing for beginners on there. If you wanted to try her YouTube workouts, I'd go with Iron. Just to say there are a couple of her workouts on YouTube which have Beginners in the title but apparently are anything but.

Strength training is the best thing you can do, especiallyas an older woman, don't shy away from it. Stop focusing on the scales and focus on how your body feels instead.

I started going to the gym again after a long break and I don't scale myself at all as I can see the difference in my body. My arms are massively more toned without old hanging fatty skin and my stomach (though still big) is starting to go in. When I was training with PT years ago I was always told muscles weigh more than fat hence when you do strength training the results can be seen in mirror. I think a good mix of cardio and weights gives you results when combined with healthy eating.

Google body recomposition. Its a slower process than just hitting the weights or exercise classes but the results are amazing if you are patient.

Ive lost 20kg (Most of it in the first 12 months). Even with the weight loss i put on a stack of muscle over the last 2 years so now i can eat much more just being at maintenance calories than i could 2 years ago without ever putting weight on. Because i have more muscle they consume more calories. Its a win win for me.

I have a PT and do strength training

I have not put on weight. (Not lost any either much to my annoyance!)

I would suggest Pilates. There's lots of youtube videos, I like Move with Nicole you use your body weight rather than weights. I'm quite slim and naturally quite muscular so I don't want to look bulky and muscle but I find her workouts just keep me looking toned and they're great for Abs.

I don't think you understand weight and health very well. If you were to gain weight through strength training (not particularly likely) it would be muscle. So not contributing to the potential negative health outcome associated with increasing weight.

I'd caveat that with negative health outcomes associated with weight gain are at much higher amounts than 3kg. In addition when you dig into the research there's lots of other factors which are linked to weight and poor health so I'm skeptical at anything put significant excess weight there's a link. But that's by the by. The muscle you gain won't negatively effect your health so it doesn't matter if you do gain.

It's a shame women are so conditioned to focus on one thing as an indicator of health to their overall health detriment.

I started going to the gym a few months ago, and I’ve been doing some strength training on each gym trip.

My weight has not really shifted in either direction since I started at the gym, but I’m already noticing a difference in how toned I am - so while I’m still the same weight, my clothes are looser and my wobbly bits are less wobbly.

So I reckon even if strength training does make you gain a few pounds, you’ll probably still look slimmer and more toned than you did before you started.

Op I'm your age and started 2 years ago with a PT and strength training. I hate it but do feel younger and fitter than before. Things like planks and wall sits can be done anywhere but you do need dumbells and a kettlebell.

Get one or two personal training sessions to show you how to work with weights and resistence bands. Then follow some mid life women on YouTube for weights based workouts.
Get 5kg, 8kg and 12kg weights.
Apart from moves when your arms are far away from your body, lift heavier than you think.
You won't 'get big' you'll tone up, reduce waist/chest measurements and get a core of steel! Plus you'll build skeletal strength. Don't worry about your weight.

@Twattergy agree but I would also get 3kg weights to start with for things like side lat raises

I've been lifting weights for 6 months. Weight has stayed the same but I've definitely toned up, I don't look bulky but I'm less squidgy than before. I'm fitter too. Muscle burns more calories than fat, so your metabolism will improve also.

I go to the gym and have a PT, but at home I have resistance bands as they take up less room than a load of weights.

Eating wise, protein is your goal! Base your meals around your protein and aim for 1g per pound of body weight. Protein fills you up, so you'll feel more satiated on fewer calories.

I agree about some heavier weights being of benefit. I use up to 30kg, with most dumbbell stuff I do in the 7-20 range. However, if you're a beginner, you'll still need 3-7kg for now for some of the longer lever exercises and smaller muscle groups (shoulders, triceps and so on).

I haven't weighed myself for at least a decade because it's not even a remotely useful thing for me to know. I lift heavy 5 days a week, amongst other things and I probably do weigh more than I did in my 20s before I started, but I'm fitter, stronger and feel and look fit and healthy.

Lifting weights didn't make you gain weight. You must have been eating more. Silly reason to stop doing something so good for your health 🙄

Strength training hasn’t made me put on weight at all, it’s helped me lose it especially around my tummy. If I put a hand on my stomach I can feel the muscles as I lift the kettlebell. It’s the best thing I’ve ever done and I wish I’d started years ago. Wearing sleeveless dresses for the first time since my 20’s - heaven.

If you turn 3kg of fat into 3kg of muscle you will look INCREDIBLE!!! Don't worry about the scales

Agree with everyone. Strength training is the way to go. I’m 50 and just completed my first Caroline Girvan program (Iron). She is absolutely fantastic and always stresses that you lift what weights you can or you have. It all works and you’ll soon find yourself wanting to buy heavier weights.

I haven’t really made many changes to diet, and weigh the same - but already after 6 weeks my clothes fit better. Currently dressed in a skirt I haven’t worn in over.8 years.

I have been doing strength training since August and for me diet is key. I do 5 days a week 30 min a day of Caroline Girvan workouts (normally iron programme). Until December I was gaining in strength but not size and my weight dropped too fast (I think I probably lost some lean mass as well as fat) and dropped to a BMI of 18.5. I was not counting macros but had switched to a whole food diet which led to less hunger.

Since December I have focussed more on my macros and have managed to gain 1.8kg muscle whilst keeping fat constant. I now make sure I eat 1750 calories a day and 2 x my target weight in kg of protein.

Regarding dumbbells I use 5kg (arms), 8kg (legs) and 1 x 20kg on for hip thrusts and sumo squats. I need to invest in some a bit heavier now for legs and hip thrusts although a lot can be achieved by slowing things down and focussing on the mind muscle connection. I also use glute bands and yoga blocks. I utilise a chair for hip thrusts and step ups.

You could have a look at these:

https://www.instagram.com/allyfitatl/?hl=en

https://www.instagram.com/fitfionaj/?hl=en

https://www.instagram.com/angiesfitfix/?hl=en

but it is probably worth paying for access to an app so you have structured routines and programmes. I pay for a running related one which is £67 a year!

My only concern with the "middle aged women must lift heavy" is whether it leads to prolapses in later life. After childbirth/pregnancy. heavy lifting is a major cause.

I do some weights and cardio and workout at home and the gym. Try to fit at least 3 sessions in a week.
I'm starting to tone up, which is good. I've not weighed myself in years. I don't go off weight just how I feel and how my clothes feel also 🙂

Thanks everyone for the very useful tips. 🤩 I have lots to think about now.

Weight training grows muscles. There is no such thing as toning! It takes hard work and consistency to grow those muscles. When a muscle grows it is bigger than it was before- so eventually your muscles will be bigger.
I am bigger now than before I started training with CG three years ago. I am eating more. I was obsessed with being skinny.