The more I lift the heavier I’m getting!!

[AllAboutTheWrinkles]

Can I ask for some advice/reassurance please. I’m a 68 year old woman and till last year never felt the need to bother a gym. Never lifted anything heavier than a laptop or a baby in my life. Got a fright about how fragile and unbalanced I seemed to be getting so started working with a PT three times a week from last July. Last week I deadlifted 90kg and I can sled push 150kg and back squat 30kg. Lat pull down currently at 70kg and bench press is only 20kg (I find upper body really hard still) I’ve no real idea if any of this is good or not although my PT says I’m doing great and I’m trying just to trust. But on Friday I had a check up with the practice nurse and got a real telling off about the fact I’ve put on a stone in a year and now have a BMI of 27. I do look different - broader shoulders and bigger thighs and bum but I don’t think I have more fat than before but she said ‘at your age’ I needed to lose the weight because ‘it’s a slippery slope’. I’m pretty sure my diet hasn’t changed that much - it was always pretty healthy - but I have added in breakfast which I never used to eat, simply because I’m hungry. That amounts to two eggs, one slice of sourdough and a glass of milk. I’m not really sure what to do - I actually feel healthier and stronger than I ever have and I’m loving my sessions with the PT plus cardio by myself on another three days. But am I just going to get bigger and bigger? I’ve always had a problematic relationship with food and the thought of having to go back to restriction and calorie counting is really upsetting me.

You are better off

Of all the older people I see in hospital, the ones that do best are the ones with BMIs around 26-28. You really don't want to be a frail, slender older person. Equally you don't want to be obese, but you clearly aren't

Strength and flexibility are really important as we age

I'd keep going as you are, just keep a bit of an eye on things

Muscle weighs more than fat which is why BMI isn’t always an accurate indicator of whether you are in the healthy weight range, or overweight etc.

You say that your thighs and bottom are bigger but check yourself out naked in the mirror and be honest with yourself - is it fat rolls or muscle? From the training you are doing it’s more likely to be the latter!

I do still have soft, subcutaneous fat on my stomach - some is loose skin, some post surgery droop, some no doubt just fat! But my thighs feel very firm and ‘solid’ now and they def were soft and saggy before. My bum is sort of sticky-out now and quite solid, whereas before it was very flat and soft. And my arms are bigger but I can actually see some individual muscle definition in them rather than flappiness. I don’t think my face looks fatter in photos. I know tracking calories might be the answer but honestly, I’ve only escaped the tyranny of WW, ‘being good’, ‘cheat days’ etc etc in the last 5 years. I feel I could still easily to tipped into the despair of constant food noise and dieting and i desperately don’t want to go there again, especially as I feel so well.

Wow I am so impressed at what you are doing. I'm a few years younger and doing much lighter weights. You know your own body and if you are feeling fit and strong that is going to stand you in good stead. Are you doing any cardio or long walks in amongst the training?

Yes, I do conscious cardio three times a week (usually 45 mins on an elliptical) plus walk the dog a good 3 miles every morning. I’m still wearing the same size clothes, but they are fitting differently. Tighter round thighs/bottom/shoulders but easier on the waist.

It may not help with your question but you are inspiring me to do more!

A BMI of 27 and an ability to lift those weights suggests to me you're incredibly healthy and robust for the challenges of getting older.

Isn't that BMI okay? Edit - just seen it's not according to official crap, I'd ignore it tbh.

I really struggled with heavy weights because I'm very overweight and it made me very hungry. I am losing weight and doing lighter weights but I hope to go back to heavier weights if that makes any sense. (I have had periods of lifting heavy and being slim though so I know I can get back there).

If your clothes are still fitting, then it sounds to me like you're all good? I do find that medics don't really understand the muscle factor - which is baffling.

Honestly, I think you should go with how you feel rather than a chart that the nurse is reading! You're stronger, firmer, muscle weighs more, and happily muscle burns more calories. Keep an eye on your sugar consumption but I think you're doing great!!

Oh, that made me tear up! Thank you. I was feeling really proud of myself, and I’ve worked really hard from a standing start, obviously making a big financial commitment as well as time and effort. In 8 months I haven’t missed a single session. So I was really upset to have the practice nurse talk at me as if I was a complete failure and that weight and BMI were the only metrics that counted. She gave me a healthy eating print out and I could just feel myself on the point of spiralling into a load of negative self-talk about my weight.

Wow i'm really impressed. I've been doing weights for years and can only do a 15kg bench press. If your clothes are fitting differently, it means that your body composition is changing in a good way. I wouldn't worry about BMI, it's an outdated method and isn't really applicable as muscle weighs more than fat. You can have hardly any fat on you and have a high BMI.

Well done on those weights. If your clothes are fitting better on your waist it suggests that you are losing fat in that area which is good. It also sounds like you have increased muscle mass in your legs and bum. You could invest in some smart scales that will give you more idea of what % of your body is muscle and how much subcutaneous fat you have. They aren’t amazingly accurate but over time can show you the trend. Alternatively get that practice nurse to measure you with callipers - that can give a measurement for fat - it might keep her quiet!

OP, if it makes you feel any better I used to have a spin/body pump instructor who was given a leaflet on how to maintain her health in her forties (after an overall check-up thing for her 40th birthday). The GP told her she needed to be doing exercise, not just running the classes (approx 5-7 a week, more if she covered people). She did every class alongside us, was stunningly fit and strong, and in excellent shape. You sound like you’re absolutely fine, and I’m envious of your commitment to yourself!

Did you tell the nurse that you were lifting weights?
As someone said above, muscle weighs more.

Well done you for lifting weights! Muscle decreases as we age so it’s really important.
Personally I would just ignore the comments and continue. Agree with pp It would be interesting to find out your body fat percentage. BMI is helpful in some situations but generally is not a good measure of how healthy someone is.

I'm younger than you, but I've put on several kg since I started weightlifting without getting overall bigger, although I am somewhat differently shaped. It's taken me right up to the top of healthy BMI, which I think would blow the minds of most people looking at me.

It doesn't worry me. I stopped weighing myself when I realised that the more I weight trained, the less the number on the scales was actually relevant. I can assess my condition better by the visibility of my muscle definition and the fit of my clothes. But if you're really worried, you could go get a body comp scan and see what % fat they estimate for you, and if that's higher than you're comfortable with you could work on a plan to reduce it while maintaining muscle mass.

Those weights are really good especially since you have only started a few months ago in your 60s. In my women's gym only a few are deadlifting 90kg plus. Honestly I wouldn't pay much heed to what the nurse said. Use a tape measure rather than scales as a guide.

I know two men and one woman who's BMIs put them in the overweight category but they are all extremely fit, in great shape and no fat on them.

If your clothes fit and you feel fit well....I'd pay more attention to that. I have been lifting weights for a few months and have got nowhere near that, you are amazing!

BMI is not a useful measure if you train and have muscle. You sound amazing and very healthy.

I remember reading about cyclists who were super fit complaining about bmi assessments in a cycling magazine when I was training for a long cycling trip years ago.

Take no notice of that nurse just reading from a leaflet. Keep going.

I'm starting afresh with a PT tomorrow after a long break. I feel inspired now thank you xx

I would base it on your waist measurement if I were you. If it’s smaller than it was before, then that’s good. I think the NHS guidance is that your waist should be equal to or less than half your height.

1 kg of Muscle weighs exactly the same as 1 kg of fat. It's a kilo.

What you have done, no doubt, is change your body composition. You have more muscle than you used to and less fat.

You sound incredible - keep it up!

You can get cheap body composition scales, so next time someone mentions your BMI you can correct them. X fat, x muscle.

Most athletes have higher end BMI's due to muscle mass.

Ignore the GP. You sound incredibly healthy. BMI is not a good measure. I dropped from a size 20 to size 8 top/10 bottom, 5’10 and the GP told me at this point I was overweight and offered leaflets on weight loss 😂 they need to ask more sensible questions before using a standardised chart because they could contribute to dangerous eating disorders.

PS I am inspired by your strength!!

Lat pull down of 70kg???!!! Respect. I'm 61 and only at 39kg.

My friend is 50 and in the gym 5 times a week including body pump and weight lifting. She was saying yesterday that she is overweight according to BMI but not worried as she's got to be healthier than someone the same size with less muscle.

BMI can't cover everything.

@Dreamerinme muscle and fat weigh exactly the same - it's an old myth that muscle weighs heavier

What muscle does is take up less space, giving that leaner and stronger look over time and with consistency

You sound like you're on the right track to me OP. I'd continue as you are and keep an eye on things month in, month out