Advice - beginner

[Magnolia82]

Hello. I have recently been reading lots about the importance of resistance training. I am in my early 40s and heard that this is particularly helpful for bone & muscle health. I currently walk approx 15000 steps each day, do low impact cardio (home video workouts) 3 or 4 times per week and some Pilates at home twice a week.

I am at a healthy BMI but could do with losing around 7 to 10 pounds (extra weight is mainly carried in my tummy). I already eat fairly well but have recently started eating more low carb (not keto) following the low carb bootcamp on MN and feel this is helpful.

So, after that background, I wondered if anyone had any advice for where to start. For various reasons I need home workouts (nothing that requires going to a gym). I have no equipment (yet) so some recommendations for dumbbells would also be appreciated. Thank you!

It's not really my area of experience but people on here really love Caroline girvan on YouTube. There's a thread about her on the exercise board.

Worth checking in tk maxx for dumbbells - I picked up some peloton ones there which are great, easy to grip and not too bulky. They come in multiples of 5lb and we're about half the price they are online.

I do lots of strength training - mainly calisthenics (pull ups, push ups etc).

I'd drop the low impact cardio (walk a bit more/bit faster instead) so you have more time for strength, and start by upping the Pilates (which is strength training, done properly) to lay a good foundation then try someone like Caroline Girvan (also not my thing but she is very rated on MN).

I've done Lottie Murphy pilates - some is free on youtube and she also has a paid channel - she does series so you are not using the same muscle groups each day. If you work your way through something like that then you will have a good basis to up the weights and the tempo, with a strong core and good form - which will help prevent injury.

For kit, yes keep an eye on TK Max. Decathlon stocks everything you would need - decent quality and price (weights, balls, bands etc) and delivers.

I recently started due at home too; don't go for the lower weights as you'll move up the levels pretty quickly!

Maybe a 5kg pair to start, at very least 3kg. You will move to 10, 7.5 and 15 eventually though!

Also, resistance bands are amazing. Heather Robertson is the other woman I'd suggest next to Caroline Girvan. She does some good resistance band workouts. I thought it was too easy till half way through and then the agony the next day!

You can do some simple exercises at home rather than a routine.

Nuffield health has some really good videos showing proper form.

You can start with 8 reps in two sets every other day, slowly increasing the amount of weight a little.

Mn suggested a book called "strong women stay young" which had some good basic routines and advice but I've since graduated to Stacy Simms "Roar next level" which is specifically for menopausal women. She says lift heavy shit but also has loads of other advice including nutrition and protein . (I was surprised to read she's also a vegan or vegetarian.)

I was just reading this on her blog 😀

I'm just not sure how heavy "heavy shit is," hence popping over here!

https://www.drstacysims.com/blog/WomenNeeddStrengthforrLife

Too many !
Sorry

@WarriorN heavy is whatever feels heavy to you. Mine will be different from yours. And it's ever moving, lifting never gets easier just heavier. It also depends how many times you lift that thing up, if you slow it down, or make it harder in other ways. If last reps are a struggle and you could only do 1 or 2 more, it's heavy.

Sydney Cummings Hoodyshell is a bit more beginner friendly that Caroline Girvan on YouTube in that she talks all through the workouts (YouTube), I'd start with her.
https://www.youtube.com/@sydneycummingshoudyshell/videos
I have built up all my equipment over the years, some for Christmas presents etc. Most is from Amazon, but some randomly from Aldi and Sports Direct. I pay for a Beachbody subscription, but if I were you I'd start with YouTube. I'd buy a set of lightish weights for now, something like this
https://www.sainsburys.co.uk/gol-ui/product/opti-12kg-vinyl-dumbbell-set-tree?istCompanyId=1e096408-041f-4238-994e-a7cf46bf9413&istFeedId=689af7a8-5842-4d88-be59-1ee5688a81b5&istItemId=piqwwmlxi&istBid=t&&cmpid=cpc&utm_source=Google&utm_medium=cpc&utm_campaign=20291373287&utm_content=shopping&utm_term=%257bsku%257d&utm_custom1=&utm_custom2=759-449-0952&gad_source=1&gclid=EAIaIQobChMI3pOeiPDZgQMV3ohQBh100w4yEAQYBSABEgJ0jvD_BwE&gclsrc=aw.ds

And get 5kgs, 8kgs, when you need them

I'd also get an exercise mat - a yoga mat if you or on carpet, or a more padded mat if you are hard floor

@Purpleavocado can I ask what programmes you follow on beachbody? I have a subscription but don’t know where to start with it!

I’m what is called skinny fat. My scales say 34% BF but don’t know how accurate they are..

I started strength training around 2 months ago. I have been doing the Caroline Girvan iron program and tend to use weights just under half of what she uses. I have 3kg, 5kg and 10kg dumbells which cover most exercises. I have been quite pleased with the results, already starting to see some abs!

Thanks for all the replies. It's helpful to have some recommendations as I really haven't got a clue where to start!

Don't start with 5kg dumbells, you will need lighter if you've not lifted before for a lot of the shoulder work. I started with a pair of 1kg and 2kg that I could also hold together to make a pair of 3kg and then bought an adjustable set off amazon. You will need a mat as well. I follow Caroline Girvan's programmes. I did her beginner epic programme on repeat for 3 weeks and then into the main programmes. And always, always warm up and cool down properly. You won't regret it!