Lifting weights

[SweetChilliGirl]

I've been reading a lot about how important it is for women, particularly post-menopausal women, to build muscle and lift weights.

How on earth do I start? I've never set foot in a gym and wouldn't know what to do in one. Do I have a few sessions with a personal trainer? How would I find one who knows about women's health? I have a mild prolapse and don't want to make it worse.

Or do I just watch some videos on YouTube and give it a go? Presumably I'd need some equipment? Besides, this sounds like a recipe for an injury to me. Any advice? 😬

I would start with a PT - maybe ask on local fb pages for recommendations.

I started with a women’s only weightlifting class which was a great introduction and helped my build form and confidence. I developed from there into PT sessions and training alone.

You can definitely learn alot from YouTube, just make sure it's a certified coach. Start with smaller weights and build up

Your local gym will have PTs, and also strength training classes too. Locally, there may be bootcamps, beginner Hyrox or CrossFit.

Enjoy - loads of fun!

If you can afford a PT then do that but personally I'd find classes that are run by a PT and involve weights. Usually an independent.

With a mild prolapse please put effort into researching a knowledgeable PT.

There are some who specialise in ante / post natal, or menopause. Either should have suitable knowledge to teach you good technique. Core involvement and breathing technique really matters, it can easily be the difference between strength training improving or exacerbating your prolapse issues.

If can’t find a specialist PT, another angle to look at would be a specialist pelvic physio appointment to get their advice on how to approach strength training.

Or another weight bearing exercise, Pilates. Physio led in person would be a good way to start even if you then swap to YouTube.

Ive had a PT for just over a year and its a game changer as she has gradually pushed me. Shes my age so knows exactly what Im going through/need.
Look up local gyms and book visits so can get a feel and see if you like the set up, ask others local to you for recommendations

I joined the gym and had an introduction session where one of the staff showed me round the gym. I started just doing some machines as I found them less scary. There’s usually instructions on each machine. I started low around 5kg and built up. Did 7-10 machines twice a week, I would do 10 reps, rest for a minute and repeat two more times. If I could do that easily I would increase the weight.

As I gained confidence I started using dumbbells and kettlebells, somethings I did by copying other people, others I got from my physio and also off you tube. I got one of the staff to show me the cable machine and I sometimes do bits on there.

i am considering a PT as I want to see more improvement and feel I need some direction

Edited to say I had a prolapsed disc the previous year so I took a lot of advise from physio. I also do swimming and pilates.

I always rate Henley Fitness on instagram if you’re on there and don’t mind swearing - she’s great for breaking down barriers for beginners

Agree with taking a few sessions with a PT if you can afford it. And yes- one with some expertise around menopause would be particularly good. I had an excellent PT a few years ago when I wanted to learn how to lift weights properly. He was a very young, fit man and he was great but one session he asked me to skip with a rope and I had a hard time explaining to him why I didn’t want to (I knew I would
probably wee myself 😂)

But there are lots of female PTs about, and many of them are older so should have some idea how to work around the prolapse issue.

It’s brilliant! So empowering, as well as really good for women as they age

Definitely book PT and get started with good form and advice, you won’t regret it

I do body pump classes, structured and great for novices, great social aspect too.

Agree about classes if you can, if nothing else just to learn how to do the exercises and have someone check your form so you're not at risk of injuring yourself particularly if you're wanting to do free weights rather than the machines. Or at least have an induction session with a PT. I've ended up sticking with small group classes over an individual session with a PT or working out by myself longer term as there's something about a group that I find much more motivating - there's people at lots of different levels in the classes I go to from complete beginners to quite advanced lifters but everyone encourages one another and applauds PBs whether it's 5kg or 50kg....

I use a gym that has the E Gym machines. I love them as they adjust the weight according to your strength, (and you can manually adjust too) and you follow a pattern so you use the machines at the correct speed. And the last two reps are just the right level of hardness. All this is connected to an App so you can see your progress. Google to see if there are any E Gym machines near you.

@PinkJ I agree that BP can be a great introduction to weights. However, I’d say that is the case for people who are reasonably well-coordinated to begin with. If someone isn’t very coordinated, one to one work with a PT is better.

I teach Pump and have participants who’ve been coming for YEARS whose technique is still awful 😂 In the group setting, we’re not allowed to move around the room to correct technique as we have to be visible to everyone all the time, so the best we can do is keep throwing out cues and hope that some of them ‘land’. If I had a quid for every time I’ve told people to ‘move your bar on a vertical line’ on the clean and press, I’d be very wealthy 😂 (About a quarter of the class are still swinging their bar out, every single class 😫)

But yes, for many people, Pump is a great introduction to all the main moves, and they can then go and use those techniques in the gym with heavier weights.

You could start with a couple of weights bought from supermarket etc and look at Fabfifty weights on YouTube. I found Caroline Girvan etc too hard and advanced for me as a beginner but like Schellea (!) Fowler on FabFifty. Her workouts are good too.

Start really low on the weights until you’re confident your form and technique is good. Don’t rush it, build a sustainable practise.