Anyone doing weights as that's now recommended, during menopause?

[Fordian]

I am reading more and more about the place of weight training to maintain bone density and strength during menopause.

article from the guardian

My question is- do you need a bench when you do certain weights exercises or can you use something else?

No you don't need a bench.

I use free weights - 1kg and 2 kg weights.

I do Pilates type exercises many of which are recommended by the Royal Osteoporosis Society.

They have youtube type videos showing what to do. Free, online.

Get off MN and do weights :)

No, you don't need a bench. Certain exercises which call for a bench can usually be modified in some way. For instance you can do chest presses from the floor instead of a bench. You can lean on a sofa arm to do dumbbell rows. You can use the sofa seat to support your back for hip thrusts. You can use the sofa seat to elevate your foot if you are doing raised foot lunges.

I started weight training because I had read it was a good idea. I expected to hate it, but I love it.

No you don't need a bench. I use free weights - start with 2kg if you've never done it, and a kettle bell of about 8kg then progress to 3 or 4kg handweights and 10kg kettlebell. Argos is the best value at the moment.

Kettlebells by Amy is a great intro to kettlebells (free on You Tube - lots of videos. the 8 minute express video is a greta starter) and she has a special video on doing the swing safely.

You can do squat and press, dumbbell snatch, bicep curls, frontal rows etc all from standing and chest presses and skull crushers from lying down.

I've been doing free weights, body weight exercise and Pilates for 10 years and can't image not doing it now, I'm stronger and more flexible than when I was in my 30s. You don't need any special equipment just some hand weights though I would suggest joining a class to start with so that you can get your form correct and avoid injury.

Once you get going you'll be surprised how quickly you gain strength, flexibility and definition.

What kind of class should I look for to learn the basics?

I lift extra-heavy packets of biscuits.

I've been doing Caroline Girvan's free YouTube videos through lockdown and I'm now (at 49) the strongest and leanest I have ever been. I have 3, 5 and 7.5 kg dumbbells and 6 and 7.5kg kettlebells, some resistance bands and I use lumps of wood and a plank as a bench.

Does anyone know their FFMI (fat free mass index) ? Apparently mine's a bit low @14.6 - I'm 'undermuscled'. However, I've a small bone frame and only 23% bodyfat which is actually a lower body fat % than I had 20 years ago at the same weight. I run, walk and do resistance exercises. So it's not lack of exercise. I'd actually have to put on 9lbs of muscle to be what they categorise as 'normal'!

https://www.calculators.org/health/ffmi.php

@AsCoolAsKimDeal
Pure gym do some good strength training classes for all abilities with group or personal trainer options and you can just pay as you go so don't have to sign up for a set amount, I would think most established gyms do something similar but you would probably have to join.

I do body pump classes from les mills on demand twice a week and it's really helped my strength and muscle tone in a way that spin classes and running dont

been doing Caroline Girvan's free YouTube videos through lockdown and I'm now (at 49) the strongest and leanest I have ever been. I have 3, 5 and 7.5 kg dumbbells and 6 and 7.5kg kettlebells, some resistance bands

Carolina Girvan.
She will change your life.

There's a thread in Exercise /Fitness of older (50+...) ladies who follow her programme.

I'm in my 60s and extremely fit. Weight bearing exercise programs have changed my life. Having watched my mother getting old and frail, eventually breaking her hip and being confined to a wheelchair........ - no no no - no way am I going to end my life like that!!

I see a PT 3 x a week purely for weight training and intend to do so until I die! I started a year ago and I’m 53. I had my bone density done and while not dire, it wasn’t great.

@FlowerArranger my grandmother was exactly like that. No thanks!

@gobackanddoitproperly Thank goodness! I see a PT 3 x per week, too. Glad to hear somebody else does. My husband thinks I'm weird...

@grasstreeleaf, what are you supposed to do with the FFMI ?
Mine is apparently about 15.3
I have lots of joint problems so not doing weights or planks etc.

@YeOldeTrout, I think it's just way of measuring progress, monitoring whether you are gaining or losing muscle and comparing it to norms.

Do you go to a gym to see your PT, those that use one? How much does it cost, please?

I have found a weights bench very cheaply, which is a plus; but if I get into it, as I plan to, what weights should I buy?

I've read that in doing reps you should aim to, in each set of reps to do just as many so you could maybe manage one or two more, before your break, if that makes sense, but I don't know if I'd be using 2kg or 7kg!!

Thanks to everyone who has contributed to this thread!

Body pump is fantastic 👌

I do Body Pump twice a week along with Pilates , online Ballet and walking the hound .

Would aqua aerobics count as weight bearing. I do jump around an awful lot!

Body Pump

It’s the McDonald’s of weight training. In a good way. Inexpensive. Ubiquitous, enjoyable and it works.

I started last year using the a free trial of the online version and tins of beans.

I’d try something like that, either at home or in a gym before throwing any money at it.

@Fordian

Do you go to a gym to see your PT, those that use one? How much does it cost, please?

I have found a weights bench very cheaply, which is a plus; but if I get into it, as I plan to, what weights should I buy?

I've read that in doing reps you should aim to, in each set of reps to do just as many so you could maybe manage one or two more, before your break, if that makes sense, but I don't know if I'd be using 2kg or 7kg!!

Thanks to everyone who has contributed to this thread!

Prices vary, as some PTs train out of gyms where you have to be a member, and some don't.

I'm in the South East. Generally speaking the PT costs where I am are around £25 per hour if you also have to be a member of the gym and £40 per hour if you don't.

The problem with weights at home is the amount of space they take up. I have some Bowflex adjustable dumbbells which cost a bomb but I knew I would get the use out of them and they look tolerable out in my front room. I also have an olympic bar and weight plates shoved into every cupboard, behind sofa etc.

The weight of dumbbells I currently use range from 5kg to 22kg. When I started seriously (18 months ago) the range was more like 1kg to 12kg.

I suppose a decent starting collection would be dumbbells of, say, 2kg, 5kg and 8kg plus a 10kg kettlebell (and a 16kg if you can stretch to that). To be honest you would be better off trying to use a gym at the beginning though, because it is typical to progress really quite fast for the first year if you work at it properly. For instance, I started doing dumbbell rows with 6kg and 18 months on I row 20kg. That means you very quickly outgrow the lighter weights that you need to start off with.

Once progression has slowed down you can much more easily switch to working at home and you will be able to buy suitable weights that will last you for some considerable time. If you buy a barbell you have no problem as you can keep buying plates as you need more weight. The possible problem there is that the starting weight of a women's Olympic bar is 15kg before you even add plates, and a men's (which I prefer) is 20kg. Plus there is the question of storage space.

Body pump has taught me how to lift weights and increased my strength and confidence to the point that I could walk onto the gym floor amongst all the burly testosterone fuelled menz and pick up a barbell and free weights and do a 45 min full body workout. No injuries and 300 calories burned, no cardio machines.

Is body weight exercise just as good? E.g. planks, yoga poses etc?

Placemarking as I’ve been suffering from peri menopause badly recently, so want to do a big reset to help me deal with it, including exercise. Thank you for all the tips!

I turn 50 this month and am beginning to be perimenopausal. I started doing weights a few months ago. I don't know about their benefits for the effects of menopause, but they honestly make me feel bloody great! And I'm convinced they're helping me with weight loss more than running or other cardio ever did. I use free weights (no bench) and do yoga/weights on alternate days. I've been pretty good at sticking to it, but this week was a bit of a wrote-off and I can feel the difference!