What to aim for in the gym as move in 50’s

[Wavingordrowing]

Hi, my gym wife and I have been lifting weights for years and done well. Usually we have an upper day and lower day and cardio separately cos I hate spin 🤫.
After a lazy summer due to a bad bout of covid, we are getting back into our old routines now, taken us a while but getting back up to 40kg squats and 20kg bench press to give an idea of level. Though we used to lift heavier than that when we were on it.
As we are both now peri-menopause, what should we be looking to as we move into our 50’s. More functional routines? Lower weight and more reps? Feeling a little lost. Aim is to keep strong, lean (well ish, belly fat always an issue for me) and keep healthy.
Ideas?

I don't see any reason to change your routines specifically due to peri. I only started a proper weights regime during peri and am actively building strength. I think you just need to listen to your body extra-carefully if you are the kind of person who would normally push through pain or discomfort to reach a goal.

I am 55, peri, used to lift, now do more calisthenics (bodyweight, push ups, pull ups etc), but that's not because of my age, it just happened. I go where my strength training takes me . I train quite hard. My age affects other stuff though - but that same as for many people I think - if I feel I need rest I take it if I can, I watch my diet, do plenty of cardio and walking, don't drink much as it makes me feel awful.....

In terms of weights and reps, as you know it depends what your goals and the type of strength you want to build. Or, I would argue, what you enjoy!

I'd continue working on your lifting weights and aiming fir incremental progress.
Also flexibility is important so stretching/yoga

I also like callisthenics and am working on handstands pull-ups and press-ups with good form

Hi,
Thanks for your replies. Think I will keep on the incremental increase in weight as I do love lifting, helps my core strength too. Just get tired more easily these days. Maybe just need to give in to the nap and keep going.
Good point on yoga, stretching. I enjoy that too it’s just fitting everything into a busy week.

Definitely give in to the naps .

Be careful not to overdo the flexibility stuff if you are lifting heavy. My physio recommended Pilates rather than yoga for me, given what else I did, and my mostly adequate but in a couple of places bit more than that joint flexibility.

@WaltzingBetty, it is great isn't it? I kicked up into my first handstand today, went home on cloud nine.

Could you get a trainer for a few sessions? I have a woman trainer who is brill. She’s constantly changing up my routine for optimal results. It’s never boring. I’m 52

I only started lifting heavy after menopause. I’m fitter than most 20 year olds. Don’t slow down for goodness sake. I squat up to 60 k and just deadlifted 95 kg. I’m in my early 60s. You have lots of gains still to make!

Heavy compound lifts, few isolation lifts in if you like them.
Great for maintaining bone density as you age so don't slow down progress until your body shows signs of needing it.
I'm only 37 but was diagnosed with osteoarthritis at 33 and find heavy lifting improves my joint problems. I had a baby via c-section 3 months ago and working on getting back to full strength. I will continue to lift heavy as long as my body allows it.

I wouldn't change anything.

Hi, pleased to say that after switching up the plan, increasing frequency of compound lifts (less isolation) and moving away from upper and lower day splits, things are improving again. I can see the progress and bar weight increasing 😊 feel like found my grove again. Squats up to 55k now and although the chin ups are assisted at the mo, I am doing them.

Thanks all for your support
Think I had just hit a wall last Oct and needed just the push.
KaycePollard you are an inspiration 😁

Yayy. That's great.

I wish there was a weights thread in the exercise section - I never remember to look here and people do talk about it there too. And I don't think there are enough of us to people a whole section!