Weights

[FluffyToesMeow]

Help.
I'm perimenopausal.
Everything hurts!
How can I starts weight training gently?!

@FluffyToesMeow you start light! Doing a weights workout (or any gym workout really) should leave you feeling better afterwards, not worse.

The best way to start weight training is at a gym where there is a decent range of equipment that allows you to progress things gradually. It's possible at home but it is more difficult (re equipment and also due to distractions). What sort of thing are you looking at? There's lots of people in here who can give you advice on how to get started.

Oh thank you so much for responding!
I do belong to a gym.
Just needing some motivation to get going I guess.
EVERYTHING needs toning!

Well in that case you're in luck, because there are plenty of weights exercises that are compound movements, meaning they work multiple areas of the body...
How confident do you feel about giving it a go, and do you have any injuries or health issues that you have to work around?

Have a look at Caroline Girvan.

Very inspiring and totally life changing. I've been doing her workouts for about four years. Thanks to her I'm superfit at 70.

NB: make sure your core is strong. I've been doing the Bowflex 3-minute plank for several years, plus lots of abs work.

Caroline Girvan probably isn't one I'd recommend to someone who needs to start gently... the whole point of her model is 'feeling the burn' with minimal rest.
Not to say it doesn't work for some people but it's not necessarily great for building up muscle which is important for someone in peri, and doing it in a way that feels manageable.

Well, all I can say is Caroline Girvan worked for me in my mid-sixties. I am assuming the OP is intelligent enough to not push herself beyond her limits and consult a PT if necessary.

As for building muscle, her workouts are fantastic. I'm still able to ski for hours thanks to her. There are many older women who have benefitted from her programmes. Check out her Facebook group; theres one for women over 50.

@FluffyToesMeow - build a strong core, take it slow, watch all her introductory explanations carefully, use half the weights she uses, pace yourself, substitute/modify.

As Caroline says: it's you against you!

I've done CG workouts in the past, they were good for overall fitness but didn't do much for muscle building for me. Felt like cardio with weights. I've seen lots of comments online about people feeling unable to walk after her sessions that focus on high reps of squats and lunges - which people celebrate because they wrongly correlate pain with the effectiveness of the workout - and again while I do think they have a value, I think the culture around them - pushing yourself until you drop - isn't great. I don't necessarily think that's what CG herself advocates but it's a lot of the chatter I see online by people who follow her.

I have the same views re CrossFit, can be brilliant workouts but is spoiled by the 'no pain no gain' brigade.

@FluffyToesMeow can you afford a PT? That would be the best route. I was put off them for a long time because I thought they'd just shout and belittle me (hello school PE!) but they don't do that at all. They'll help you do things at the pace you need, build things up gradually, and support you. The PTs I work with are such kind beautiful people.

OP- I would encourage you to see a PT if you can. Your body is under pressure anyway at the moment so treat it kindly. Lots of stretching and flexibility work. Yoga?

and yes get lifting some weights. My gym has a get started session for women. Maybe yours has something similar?

I don’t like the sound of “you against you” CG mantra. A bit punishing

I'm healthy just need to build strength!
I do have crap knees. But I know strengthening legs will help that!
It's just getting started I guess. Oh and trying to be consistent

I'd love to be fit & strong at 70! 👍👍👍

Will def check out Caroline G!

I do stretching/ yoga and swimming. But sit all week for my job and feel my strength going. Am so achy. I know I need to start weights.

Op I quite like the nerd fitness site for breaking down strength training basics. As others have mentioned if you've got an option of a PT even for a couple of sessions to get started that's good, but it's perfectly possible to teach yourself - I had to because back in the day PTs didn't always take women who wanted to strength train seriously - in most gyms it's better now.

https://www.nerdfitness.com/blog/strength-training-101-where-do-i-start/

I don’t like the sound of “you against you” CG mantra. A bit punishing

It really isn't. It's meant to convey that you make an assessment of where you're at and try to challenge yourself.

Looking back, I was doing 10-20 minute workouts with lots of YouTube trainers. Some more useful than others. Discovering Caroline Girvan was my aha moment and I've never looked back.

I do think Caroline Girvan is one of the better options for home workouts, just that home workouts are limiting in themselves. Building muscle is more effective with heavy weights and few people will have the money/space for heavy weights at home.
CG uses the weight in more of a circuits/endurance style because she will show workouts that can be done with light weights, which is good for fitness but not necessarily muscle building, or at least not the most effective.
If you're working at home and enjoy it though, stick with it - best workout after all is one that we will continue to do!