Please help - meno belly and general aging body!

[HorseNut]

I've always been fit and active (and a size 10), I've never even given it a thought. Now, following 8 months of cancer treatment which put me into an overnight menopause and stopped me doing any exercise, I've gained 10kgs and am so unhappy. My middle feels huge and I just don't recognise my body. I'm still quite fatigued but need to start getting back into shape.

Ive joined a gym for the first time, but I don't really know where to start. What is the best regime for me, can anyone advise? I thought I'd start doing some push ups (modified!), squats and planks at home for now.

My diet is reasonable. My appetite is small and if anything I eat (and certainly drink alcohol) less now than pre-cancer diagnosis. Any any top tips here would be great too.

Thanks for any advice or tips you can share.

I'm sorry you have had such a rough old time. Do be kind to yourself and take it slowly.

If you do push ups, squats and planks, you do need a pull exercise as well....tbh unless you know what you are doing I'd see what the gym has to offer - does it do classes? If so I would try any you might like to start with.

If they have Pilates I'd recommend that to start with bodyweight training, get your core strong, and develop good form. Then move on to either weights in the gym, more bodyweight training (calisthenics moves like push ups - but you do need to know how to do them properly and which "progressions" to use), or other classes.

Strength training at low reps/high load (whatever that is for you and whether with your bodyweight, bands or weights or machines) is good for meno women and is what I do but for now I would focus on what you might enjoy and learn from. I started (aged 50) with small group weights circuits (so high reps/low weights, short rest, you don;t get stringer as fast but it is cardio as well), aqua, and a strength an conditioning class aimed at people returning after injury or illness, or women post pregnancy. Since then I've done lots of strength - both weights and callisthenics, and boxing, and a park bootcamp, and tried some barre and yoga (not for me).

Depending where you live, getting a free trial on classpass can be a good way to try other places out for more studio-based classes (like Pilates).

Good luck - and try to have some fun - if you enjoy it, you are much more likely to stick at it and find what works for you!

Thank you so much, that is really helpful. I will look into what you've suggested. Classes are free with my gym memebership. Maybe a few sessions with a PT would be a good idea.

Yes definitely! Lurk around the gym and get a feel for who you might click with! Especially useful for learning proper form for strength training and how to programme. Don’t trust anyone tho who directs you to waving teeny little weights around hundreds of times because you are a middle aged woman to “tone”. Use their expertise to learn to lift properly and understand your body!