Feeling low after starting an over 40s gym programme

[Ghostatz]

I've been going to an over 40's gym programme for 6 weeks to improve my flexibility, strength and balance (I'm 60+ woman). I'm also working with a nutritionist to improve my ibs so should be getting all the right nutrients etc. I also walk 8000+ steps a day and have a full-time job. But, I'm really not seeing any improvement in my overall flexibility etc. I don't get any endorphin high from the gym I just feel extremely depressed and tearful often for 24 hours. Has anyone else had this experience and managed to get through it.

Feeling depressed and tearful after going to tht gym? That is not normal.
What exercises does it involve, i did yoga for a full year before noticing any real changes to flexibility and there were still poses I couldn’t quite do, it does take time.

Do you have mobility issues? Would something else you enjoy suit better

How many hours a week are you in the gym? And are they starting 'easy' and building up to more intense work as the weeks go by?

I am 40 and fit generally (healthy weight, 15k steps a day). If I started doing eg 3 hours a week in the gym I would not expect to see much difference in 6 weeks in terms of strength. If I was doing yoga/stretching I would expect to feel looser in that time though and have less aches. So it depends what you're doing really, how much of it you're doing, and what your starting point is.

In terms of feeling sad after the gym, that is strange. I find gyms boring myself so I wouldn't get an endorphin high either, but I would feel pleased I had motivated myself to go. Do you not feel this?

Maybe try to see the gym as a stepping stone to more enjoyable exercise in the future? Or start the more enjoyable exercise now if you have time to fit more in!

It's twice a week and different each session. There's always some stretching and balance work and exercises with weights or kettlebells. It might include inclined push ups, split squats and resistance band steps.

I don't have any mobility issues but I know getting older can affect your balance, flexibility, bone density etc so I wanted to do something about it before I retire. But I really hate the, almost physical low, I feel afterwards. Everyone always goes on about endorphins after exercise but I've never had that no matter which type of exercise I try e.g swimming, cycling

Are you ND? I am and I have never been to a gym as I know for sure that it would leave me tearful and depressed.

It isn’t working for you. Six weeks is long enough to know you aren’t enjoying it.

I would find something else to do if you want to work on your fitness.

Badminton? Swimming? Martial Arts? Pilates?

Are you fuelling your body before doing any exercise? Sometimes blood sugar levels can slump after exertion resulting in low mood. Plus drinking plenty of water of course.

I actually work best on an empty stomach though, and only really get the endorphin rush when doing cardio exercise. The gym itself leaves me cold. I much prefer classes of different types with a great community feel

If you are after an endorphin high, you probably need a cardio workout,but what you are doing now is probably much better for your long term health. The low afterwards might just be tension being released from your body - apparently some people get tearful after massages; however I think it might be related to what you are eating. Are you getting plenty of protein and complex carbs? If you are trying to build muscle, you need to eat enough, and you do also need enough sleep, or it can make you quite run down. Do you eat before and after your workout? (Not necessarily directly before and after, but exercising fasted doesn't work for everyone, and if you don't refuel at some point you will be tired).

I just don't like the gym, they are often soulless places with no natural light.
I am also 60+.
I do 20 to 30 mins Caroline Girvan on YouTube at home
1 Pilates class per week and try and get a walk in.
I sometimes do Walking Tai Chi (which surprisingly I really enjoy).
I am no were near 8000+ steps a day.
If the gym is not bringing you joy, stop.
You might need something else.
I have been doing this for 2 years + and along side diet and WLI I have lost 4 1/2 stone and am the fittest and slimiest I have been in 25 years.
6 weeks is nothing, so mix it up a bit but carry on.

Could it be that there's a physical reason which has an impact on your feelings? I do get the endorphin high, but really only when I've done really testing cardio, or a run outside (I'm 67). If I overwork, I do get that exhausted headachey feeling - a prompt to drink as much water as I can manage!

Maybe you're just tired/exhausted more generally? It might be good to get a doctor's check up, although the NHS doesn't really deal well with this sort of thing, unfortunately.

Can you add in exercise you enjoy? So you do something 6 out 7 days a week? ie one complete rest day, but an extra something physical each day, more than your ordinary walking that is.

Have a think about diet - pre- and post-workout.

It could be that it's the programme itself. I find the "senior" exercise classes that are run in my town are vastly inadequate for me, but I've been active my whole life (trained dancer, aerobics in the 80s, now getting strong AF weightlifting more than my body weight). Maybe you need more of a challenge?

But it could just be a blood sugar drop ...

I find if I don't exercise I feel low.

I am 61 and joined a gym 6 mths ago . I absolutely hated the first 3 months , I had headaches , joint pains , aching muscles and I just thought this isn’t for me . However I have joined the most supportive lovely gym I’ve ever been to , everyone is so encouraging and as time has gone on I find the routines easier and can see more definition in my arms and upper body . I feel so much happier knowing I am doing something to ward of mobility and strength issues in later life . One of the other things that kept me going was reading a thread which asked what would 70,80yrs olds tell their younger selves and about 80% of respondents said it would be to take care of their physical health. I’ve never felt weepy though and am starting to feel a buzz once I’m finished . Keep persevering is my advice and don’t expect too much too soon .

Are you just very tired after so much exercise? I find these days (late 50s) I do get more tired more easily. I’d agree with maybe trying for more walking or running out in the light (especially this time of year) than lots of gym time.

This article might help, it is unusual but not unknown and there are various possible causes.

https://www.betterhelp.com/advice/depression/why-am-i-so-depressed-after-working-out/

Post exercise euphoria is more common with cardio t, most unfairly, is more likely if you're fit.

I think you perhaps have unreasonable expectations. The 'endorphin high' isn't really a central part of the gym experience. It comes when you manage to push yourself hard (but not too hard) in the type of classes that offer very intensive cardio workouts. And it won't always happen even then - especially if you are tired and overtraining. Also, it is subtle enough that if you are actively seeking it, and tracking it, you will probably be eroding it.

I've just started doing Body Combat, and my godly flip I do get a high from that!!! I'm probably pushing myself too hard, but it has really improved my mood.

But that is relatively rare. Most days, going to the gym is more humdrum. And I expect that once the novelty of Combat has worn off (and I am pushing myself less) it might not happen. The high is perhaps the exception rather than the rule.

As well as Combat, spinning classes are a good way to get that push towards the high, if you have a good instructor who makes use of the music.

Are you cutting carbs? Cutting carbs whilst increasing exercise often results in a lack of energy and a low mood

..... You probably also have unreasonable expectations of yourself. It is easy to focus on all the things that you can't do when going to the gym, and to bash yourself with the idea you should be fixing them - can't get the posture as good as the woman next to me, can't manage all the reps, can't chat with the instructor and classmates as freely as other people.

And it takes a LOT of time to get past that and accept that there isn't a destination. It is just a question of keeping on nibbling at the edges of your ability: If you do that you may be exercising more effectively than the superly toned and flexible person next to you, unless she is gently pushing herself too.

I could have written this. I feel exactly the same. But good on you - I can’t even muster the energy to go to the gym, I am doing it all at home.
Six months ago, I set myself the target of having a toned body, ready for my holiday. Well that hasn’t really happened and I look the same.
However I can sit on the floor, cross my legs and stand up without using my hands!
My before and after photos look the same - maybe I have more definition in my arms.
i have never experienced endorphins when doing exercise, so haven’t a clue what that is like.
i would say you are pretty amazing, so keep going Just don’t exhaust yourself.

That’s a brilliant response.

I think people often underestimate how unfit they are. Especially if they aren't very overweight.

If this is your first time exercising for years (ever?) 6 weeks will only have just begun to grease the wheels. It's going to take months, probably a year to see real progress. It doesn't have to all happen at once. Consistency is king.

Have a Google about post-workout depression or post-exercise dysphoria. And get your estrogen level checked.

Are you exercising on an empty stomach? It could also be low blood sugar that is causing you to feel depressed after. Eat a healthy snack with carbohydrates an hour before the workout and after, within 15 minutes, eat a banana or a couple of dates. This gives your body instant glucose, halting the spike of stress hormones. Try that for your next session and see if that helps.

I had symptoms like yours when I started to go to the gym again after COVID, and this helped. It is incredibly frustrating to try and do something good for your health only to be rewarded with a 24-hour emotional wipeout, isn't it?

Find something you enjoy doing @Ghostatz instead of doing something you dislike.

I do Aquafit twice a week which is more enjoyable than normal exercise as there’s good music & it’s a friendly group. Plus I walk the dog. Don’t do as many steps per day as you but it’s not a competition. The main thing is to keep moving and that it’s a positive thing in your day not a draining experience.

I went to the gym for a year and never once got an endorphin high. I do get it after running tho so maybe if that’s what your looking for you need a cardio activity.
i think your expecting too much also from your current regime. I wouldn’t expect twice a week for 6 weeks to really have any noticeable benefit aside from getting you used to the environment and the exercises. IME it takes much longer for body changes to happen.
As for feeling mentally low, are you well rested before you go? Doing new exercises is often exhausting whilst your body gets used to them. Could that be the reason?

I hate any form of exercise with a passion but I've found the only way I can do it is with a group. Swimming, running, doing weights are quite solitary pursuits and even though the group I'm in disperse immediately after class we still have a laugh during it. That helps. I've never had a high, only relief that I've finished for another week, after exercise.

I do a many forms of aerobic exercise (run, cycle, others) but the only one I get an endorphin high from is swimming.

I thought Endorphins is assoc with cardio work & you're not describing mostly cardio, OP. So I dunno why you'd expect endorphins.

How do you actually feel while there, OP? Are there lots of "I'm so inadequate" thoughts going thru your head? that would make anyone feel depressed ! Are you zoning out or just being in the moment, one task at a time? Either of those are healthier than stewing over some painful beliefs.

BTW: sometimes what you achieve is stopping deterioration, rather than seeing improvement. You will get weaker and more inflexible by doing less, that for sure.

I tried a (large, busy, popular) yoga class where the instructor said lots about not feeling inadequate just because some of the tasks were difficult. That was really boring & almost depressing, would have got me down if I didn't find her irritating. The instructor looked very underweight which made me think "probably anorexic & severe self-esteem issues". I didn't want to buy into her insecurities as though they could be my own, anyway.

Thanks everyone particularly hattie43. I'm going to go back to my dietician and see if i can adjust my programme for pre- and post workouts. It's a bit hard as a quite restricted fat diet is the only thing that has helped with my IBS. I'll try not to expect anything but gains in the long term and try to keep at it in the hope this low feeling afterwards lessens - it really dosen't hellp wih the motivation

Try different types of exercise instead. I hate the gym, and running they both make me feel sad afterwards. I think it’s linked to the fight or flight stimulus?! Where your body tells your nervous system it’s escaped from danger! I now hula hoop, walk, do Pilates and yoga instead. I find it nice and calming.

Are you sure it’s not just too difficult for you? And are the weights too heavy.

Don’t feel bad about that

I posted on here and I also had a stage with a personal trainer

Lifting heavy is just not for me. If you look up how it affects your nervous system and everything, you can see why. If the class is like that then just ask AI and it will probably give you a good summary of why it’s too much

I was much better off when the trend was for those Les Mills type classes. Now I just look at all of them and think that’s too hard. And I really enjoy working out.

you need to find something more suitable for you - it might be something that you have to do at home or maybe Pilates or something like that.

all the people I know who enjoy these workouts are doing things like counting their macros. No thanks. Not for me.