Yes on the bodyweight and bands. I tell this to clients all of the time, especially ones who live in smaller spaces. I'm a huge fan of tempo training with time under tension. If you can do a push-up with a 4 count on the lowering portion of the movement, that's pretty darned good!
And you can start with doing push-ups off of a wall... So much to work and to build up to without needing free weights or machines!
Yes to weight and resistance training, but be careful since some women in the menopause transition are prone to the musculoskeletal syndrome of menopause which is characterized by tendonitis and muscle tears if weights or reps are too high or increased too fast. As is stated, DO NOT COMPARE your progress with others' and go at your own pace by listening to your body.
Cancer threw me into menopause and during treatment, I exercised, but at a greatly reduced intensity. I am now approaching the 5-year mark (plus a hysterectomy and a 2nd side mastectomy) since my Stage 4 diagnosis. My routine includes barre 2x/week, TRX 2x/week, strength training for swimmers 1x/week, 1-2 days of race pace swim training and 1-2 days of vigorous swim training, yoga 1x/week, and a 3 mile walk 1x/week. Even with all that, it has taken every day of my recovery to rebuild muscles. I am finally back to about 80% of where I was pre-cancer. To me, the biggest difference in getting stronger post-menopause has been the patience required to rebuild.
In the exercise business we often distinguish between muscular "strength" training and muscular "endurance" training. Strength is generally built with slightly higher resistance over fewer reps while endurance is better built with a resistance one can lift for more reps. In any case, what is heavy and what is light is relative and based on the individual's capacity (we prescribe based on % of 1 rep maximum). The most important thing is safety because we want them to continue. The next important thing is/are their goal(s). For a senior, that is generally to meet the demands of their days. Rarely does that involve heavy weights.
I’m 42 and started weight training consistently for the first time in my life back in November. It’s shocking at first to see the numbers on the scale creep up so high, but I’m reminding myself that I’m building muscle and it’s healthy. I feel great and am starting to see the results now after almost 6 months of consistent work
If you want to lift heavy be absolutely sure your form is on point and that you don’t lift more than you can handle. My daughter recently hurt her back doing squats as she lifted too much weight even though she’s been doing weight training for years. Better off being sure you can handle the weight or work with a trainer to be sure your form is excellent. 😌
Yes on the bodyweight and bands. I tell this to clients all of the time, especially ones who live in smaller spaces. I'm a huge fan of tempo training with time under tension. If you can do a push-up with a 4 count on the lowering portion of the movement, that's pretty darned good!
And you can start with doing push-ups off of a wall... So much to work and to build up to without needing free weights or machines!
There are so many ways to get started on working your muscles!
Yes to weight and resistance training, but be careful since some women in the menopause transition are prone to the musculoskeletal syndrome of menopause which is characterized by tendonitis and muscle tears if weights or reps are too high or increased too fast. As is stated, DO NOT COMPARE your progress with others' and go at your own pace by listening to your body.
Right! Great points.
Cancer threw me into menopause and during treatment, I exercised, but at a greatly reduced intensity. I am now approaching the 5-year mark (plus a hysterectomy and a 2nd side mastectomy) since my Stage 4 diagnosis. My routine includes barre 2x/week, TRX 2x/week, strength training for swimmers 1x/week, 1-2 days of race pace swim training and 1-2 days of vigorous swim training, yoga 1x/week, and a 3 mile walk 1x/week. Even with all that, it has taken every day of my recovery to rebuild muscles. I am finally back to about 80% of where I was pre-cancer. To me, the biggest difference in getting stronger post-menopause has been the patience required to rebuild.
I am sorry about the cancer diagnoses and surgeries you have had to deal with. Your comeback is amazing! You certainly are patient and very tenacious!
In the exercise business we often distinguish between muscular "strength" training and muscular "endurance" training. Strength is generally built with slightly higher resistance over fewer reps while endurance is better built with a resistance one can lift for more reps. In any case, what is heavy and what is light is relative and based on the individual's capacity (we prescribe based on % of 1 rep maximum). The most important thing is safety because we want them to continue. The next important thing is/are their goal(s). For a senior, that is generally to meet the demands of their days. Rarely does that involve heavy weights.
I’m 42 and started weight training consistently for the first time in my life back in November. It’s shocking at first to see the numbers on the scale creep up so high, but I’m reminding myself that I’m building muscle and it’s healthy. I feel great and am starting to see the results now after almost 6 months of consistent work
Woo hoo! Keep up the good work. Muscle is like having money in the bank!
It’s non-negotiable if a woman wants to age well and remain independent as long as possible. That’s plenty of motivation for me!
Resistance training isn't optional! Everyone needs to find what works for them and it doesn't have to be lifting heavy weights.
Amen! #insistenceonresistance Weight, weight do tell me!
I insist on it for myself!
Yes. #strongisthenewsexy
You said it!
If you want to lift heavy be absolutely sure your form is on point and that you don’t lift more than you can handle. My daughter recently hurt her back doing squats as she lifted too much weight even though she’s been doing weight training for years. Better off being sure you can handle the weight or work with a trainer to be sure your form is excellent. 😌
Good form is a must!
Great post, Liz! I like to mix up "heavy" days with "lighter but more reps" days. Whatever we do to build muscle, we must keep it up!
Me too! It depends on my schedule, how I slept, and my motivation.
Whatever it takes to make that muscle! Go, Kitty!