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Original poster

Do any fellow perimenopausal women power lift at the gym? Too scared to try!

28 replies

TwilightSpark · 17/04/2023 22:24

Hello everyone. This is my first time posting but I’ve been lurking on these boards for a while.

I’m 43 and I enjoy going to the gym, mainly just cardio and some classes. I’ve recently been suffering from a real lack of energy, and I’ve been really sluggish on the treadmill (and to be honest, it’s boring too). This feeling has coincided with other peri menopausal symptoms and I’m wondering if my gym routine isn’t suited to me anymore?

I’m just wondering if anyone has tried power lifting? Particularly if you’ve had any success in boosting your strength or energy levels? I’ve been doing some reading about it but literally the only people I see power lifting at the gym are men or much younger women. How do I muster the confidence to have a go? Has anyone got any advice? I’m stuck in a rut but don’t want to make an idiot of myself. I’m not sure where to start and I’m a bit embarrassed to be honest…

Thanks for reading.

OP posts:
Ringonrighthand · 17/04/2023 22:26

If by power lifting you mean strength training then yes I do! It’s great! I recommend a couple of sessions with a PT to learn some moves and get your technique right then go for it! Sure you won’t regret it!

chocolatenutcase · 17/04/2023 22:28

Over lockdowns i realised I was really weak (couldn't help lift things round the house) so April 2021 I started with a PT doing weights and strength training. I haven't looked back. I feel so much stronger and energy levels are great. I'm early 50s. I'd highly recommend it but maybe have some PT sessions first so you know what you are doing.

vivaespanaole · 17/04/2023 22:29

Yes i do. I train with a female PT who specializes in this one day a week. She then programs the other two sessions of strength work that i do in the gym on my own. I have been doing it a year now and have really grown in confidence and ability. I also run once a week and do one spin class a week as i wanted to keep up with cardio as well.

I dont think i could have got started without expert guidance and coaching on correct form to avoid injury.

Instagram is full of strength training accounts targeting females and there is a lot of people doing similar in my gym. Go for it!!

CatNamedEaster · 17/04/2023 22:31

I'm not sure what I do is power lifting but I do weights and use the resistance machines.

I'm only 2 months in so still a lightweight compared to many: using 4-5kg weights when others walk past me to get 40kg+ weights!

I love it though. I feel stronger, I know I'm doing my bones and joints good and I don't give a shit that I am older or redder or sweatier than the person beside me. One thing I have noticed is that the only people who seem self concious are young and good looking: everyone else just gets on with it.

Kittykatchunjy · 17/04/2023 22:32

I th

Gymmum82 · 17/04/2023 22:36

I don’t do powerlifting. I do bodybuilding ie intentionally lift heavy weights to build muscle.
Not many women do genuine powerlifting in commercial gyms. If you want to give it a go I’d recommend booking a PT for a few sessions to go through things with you and set you up a programme then go for it. Lifting weights is literally the best thing you can do as you age and go through menopause. Do it!

Original poster
TwilightSpark · 17/04/2023 22:37

Thank you for all your replies and encouragement! The PT option does sound good, as I think the technique is what I’ve been most worried about - I don’t want to injure myself. I didn’t think of Instagram either - that’s a great idea too. Thanks so much all. I’m back at the gym on Wednesday so I’ll book in with a PT first and go from there.

OP posts:
StepAwayFromTheBiscuitJar · 17/04/2023 22:40

Saw this in active threads and although I'm not perimenopausal thought I'd reply as I've powerlifted for quite a few years and have got quite serious the last 2-3.

I don't compete, never have, but my deadlift is in the 'elite' category at 140kg.

Watch some vids on form and try and replicate in gym with light weights. Some gyms have the big plastic weights and these are great for beginners as they're light but the same size as normal iron plates (which means you can do light deadlifts but with the bar at correct height).

Happy to answer any questions if that helps.

Original poster
TwilightSpark · 17/04/2023 22:44

Thank you so much StepAwayFromTheBiscuitJar. I love your username :D

OP posts:
StepAwayFromTheBiscuitJar · 17/04/2023 22:45

Just so people don't think I'm making stuff up....

Do any fellow perimenopausal women power lift at the gym? Too scared to try!
StepAwayFromTheBiscuitJar · 17/04/2023 22:45

TwilightSpark · 17/04/2023 22:44

Thank you so much StepAwayFromTheBiscuitJar. I love your username :D

Thanks.

Sidge · 17/04/2023 22:55

I’m not a proper power lifter but I’m early 50s, menopausal and like to lift fairly heavy weights. I’m short and a bit chubby but pretty strong (can deadlift 88kg and squat 70kg) and have really noticed a change in my body since I started doing weights. I also have developed functional strength and fitness which for me is a priority as I age.

I see a PT weekly and think that’s vital for avoiding injury and getting off to the right start. Also useful for encouragement and for pushing you a bit further than you’d push yourself.

StepAwayFromTheBiscuitJar · 17/04/2023 22:57

Sidge · 17/04/2023 22:55

I’m not a proper power lifter but I’m early 50s, menopausal and like to lift fairly heavy weights. I’m short and a bit chubby but pretty strong (can deadlift 88kg and squat 70kg) and have really noticed a change in my body since I started doing weights. I also have developed functional strength and fitness which for me is a priority as I age.

I see a PT weekly and think that’s vital for avoiding injury and getting off to the right start. Also useful for encouragement and for pushing you a bit further than you’d push yourself.

Those are some good numbers. A lot of young guys can't squat that with good form.

Thelittlestranger · 17/04/2023 23:12

Me! And I love it.

I started with a PT, and still do a session once a week with him. And then I try and do another 3 sessions at the gym.

Also short (5 ft 1), aged 45. My regular deadlifts are 100kg sets and squats of 90kg. And I started at nothing 2.5 years ago - like you. Got bored of running, and this has changed the shape of my body and I love seeing the numbers go up.

I've found the weights section is actually a fairly friendly place once you get in there - there is only 1 or 2 other woman my age who do it.

Give it a try - you might love it!

Sidge · 17/04/2023 23:12

@StepAwayFromTheBiscuitJar thanks, I weigh 59kg so I’m quite chuffed with my lifts lately! Not quite in your league though, 140 is immense!

Silkandvelvet · 17/04/2023 23:21

If your gym has a class called body pump I recommend you try that. You lift weights to music, go as heavy/light as you want.
It's usually a majority of women although often a a few men too. I'm a similar age to you and you'll see plenty of women of our age in the class.
Not scary at all and good fun!
Body pump videos on YouTube too.

StepAwayFromTheBiscuitJar · 17/04/2023 23:25

You guys defo inspire me as I think a lot about whether I'll be able to keep lifting heavy in years to come. That's why I pay a lot of attention to form and usually use the trap bar nowadays when I'm maxing out (it's easier on the lower back and discs etc).

StepAwayFromTheBiscuitJar · 17/04/2023 23:30

My program is a pretty basic strength one:

Day A: Squat/bench/row

Day B: DL/overhead press/pull downs or pull ups

I train Mon/Wed/Fri and alternate each week between workouts ABA and BAB. I also throw in supplementary exercises like face pulls, barbell hip thrusts, hanging leg raises, etc.

CatNamedEaster · 20/04/2023 21:36

Wow you lot are very inspiring. I got excited this week as my PT moved me onto the 10kg bar.😂

Whaeanui · 21/04/2023 08:34

Another adding my encouragement to start strength training! I only wish I had started earlier, in my 20’s and 30’s I was obsessed with endurance sports and lots of running and cycling. I feel better and I think look better, since adding strength training. I just did a course of PT sessions to learn, although that’s not necessary and done gyms give you a free session to learn the ropes. I now just do it at home with a power block set of weights. It’s leg day today! My hardest workout but sets me up for a good weekend! Oh and I’m in perimenopause too :) on testosterone which helped with energy a lot, and muscle tone

StepAwayFromTheBiscuitJar · 22/04/2023 12:55

What I like about lifting is that you can generally eat more while staying leaner.

Do any fellow perimenopausal women power lift at the gym? Too scared to try!
Cranarc · 22/04/2023 18:02

Best thing I ever did, and yes, I do powerlifting. Have dabbled with a bit of Olympic lifting too. I started because of peri and wanting to stave off osteoporosis. I would certainly recommend hiring a coach if you are going to lift heavy. But even if not, someone who can prescribe you a proper routine is a good idea.

Isheabastard · 22/04/2023 18:26

I really recommend a book called Strong Women Stay Young by Miriam E Nelson Ph.D

Its core message is that strength training can benefit anyone, any age, including those in their 70’s plus. The book shows the exercises and minimal home equipment if you can’t get to a gym, but also what to do if you can.

Im 20 years older than you and plan to get back into it when my divorce gets finalised.

DilettanteMum · 22/04/2023 21:49

I am 49 and I powerlift. Just at the gym, no competitions. My PB is 100 deadlift and 90 back squat. Only 50kg on bench Because I have a dodgy shoulder.

I am also in perimenopause and I take progesterone and testosterone. The hormones were a bigger game changer than heavy lifting.

pfftt · 22/04/2023 22:02

StepAwayFromTheBiscuitJar · 17/04/2023 23:30

My program is a pretty basic strength one:

Day A: Squat/bench/row

Day B: DL/overhead press/pull downs or pull ups

I train Mon/Wed/Fri and alternate each week between workouts ABA and BAB. I also throw in supplementary exercises like face pulls, barbell hip thrusts, hanging leg raises, etc.

Can you tell me the reason you do while body instead of splits? I do chest & shoulders, back and lower body on 3 separate days. I throw in biceps on c&s day and abs at the end of each some sessions. I prefer splits but you seem to prefer whole body

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