As a woman 50 and older, you want to be strength training because it is one of the best ways to support your health.

This is the stage of life when you most need to be strength training.

If you haven’t started yet, it’s not too late. Studies have shown that even individuals in their 80s build muscle and bone when they begin strength training.

Being aware is half the battle. The other half is getting started.

Muscle stem cells start to disappear when estrogen levels decline which results in muscle loss. Also the drop in estrogen increases bone loss.

When you build muscle mass, it raises your resting metabolism and that makes your body burn more calories, even at rest. This helps with weight loss (as long as you don’t use exercise as an excuse to eat more). A nutritious diet and appropriate portions along with exercise are needed for weight loss and maintenance.

Here are some important tips to help you get the most from your strength training:

Tip 1:

Aim for intensity.

You need to be lifting enough weight to stimulate muscle growth.
This means that you aren’t using light weights. You know the weight is too light when you’re able to do 20 repetitions or more.

Use a weight that doesn’t allow you to do more than 10-15 repetitions and the last 2 repetitions will be a struggle without compromising form.

Proper form though is a priority and should not be sacrificed for more weight.
Once you’ve mastered proper form, slowly increase the amount of weight you’re lifting.
Don’t go light, unless you have an injury, or you’re brand new to exercise.

Tip 2:

Longer is not better.

You don’t need to exercise for a long time if you are using enough intensity to stimulate muscle growth.
Don’t be tempted to go longer. This is a huge mindset change for our midlife generation since for so long we were told that more is better.

Aim for 20 to 30 minutes. Add a 5 minute warmup and 5 minute cool down and your workout will be 30- 40 minutes in total.

You’ll see better results in weight loss, strength and body tone with the right amount of strength training. More is not better in menopause.

Tip 3:

Our recovery needs at midlife change and we require longer periods of rest.

Research suggests that more recovery time is needed between workouts at this stage of life. Instead of 48 hours in between workouts, try 72 hours and see how your body responds.

Tip 4:

Focus on exercises that involve several muscle groups at a time.

Your strength rewards are far greater with exercises that involve several muscle groups.

Aim for full-body workouts- meaning legs, core and upper body. If you need a change though, another approach is to focus on your upper body during one of your two weekly sessions and your lower body during the other weekly session.

Tip 5:

Incorporate exercises that require a balance component.

Balance exercises help improve your stability, coordination and strength which will minimize future risk of falling.

For example, you can train your balance by standing on one leg and raising the other leg to the side, in front or behind you.

I can’t tell you how many times I’ve slipped on ice and been able to regain my balance! I know it’s because I don’t neglect to include a balance challenge during strength training.

Now to get started, look at your calendar and plan 2 weight lifting sessions this week. Decide on the days, the time and allow 30 to 40 minutes to get it done. Make this appointment non-negotiable. Your health is counting on you showing up for yourself.

Even if you start with just 5 minutes twice a week and slowly build, over time, this will increase your metabolism, help you live longer and have a much better quality of life.

I just turned 62 and there’s a lot of things I wish I did differently when I was younger, but one thing I DON’T regret is the time I’ve dedicated to strength training. It’s not an activity I love, but the benefits are so worth it.

Strength training has helped me avoid surgeries, kept me strong and keeps my weight stable. Most importantly, even though I’m prone to osteoporosis, I’m still in the clear.

The older you get, the more critical strength training becomes, but so many people think that the older they get, the less reason there is for them to start. Whether you’re 5 or 75 you deserve to feel and look your best.

The research demonstrates that it is never too late to increase your resting metabolism and start reversing the effects of aging.

Studies conducted in nursing homes have shown that people in their 80s and 90s gained on average 2.42 pounds of lean muscle in just 8 weeks consisting of 2 strength training sessions a week (1).

This may not sound like much, but it is. These individuals had chronic diseases and limited mobility and in just 8 weeks gained muscle strength and mobility in both upper and lower limbs. (2) (3)

If elderly, compromised individuals can gain that much muscle mass in just 8 weeks, I’m confident you can too.

WHY STRENGTH TRAINING IS SO IMPORTANT

In your thirties, you start to lose muscle and bone mass. After the age of 50, both men and women may lose up to 10 pounds per decade. Less muscle means a slower metabolism.

This means your body needs less calories to carry out the same daily functions as it did when you were younger. Most people don’t eat less as they age and the result is increased weight gain, which is a further health risk. The more muscle you have, the more calories you burn even while you sleep.

Less muscle and bone mass also puts you at a much higher risk for falls. Studies show that people 70+ are three times as likely to die from low level falls than people under 70. (4)

HOW MUCH TIME DO YOU NEED TO SPEND TO GET BENEFITS?

You can gain muscle mass with 2 strength training sessions per week of 20 to 30 minutes, but you can start with 5 and slowly build up.

You’ll need 48 hours for your muscles to recover and it is during the time of recovery that your muscles get stronger. This means it’s better to space out your strength training sessions and not do them on consecutive days.

I am so passionate about the positive effects of strength training and I’ve created a workout to help you..

Not only will this routine address strength, but there’s also a cardio and core component to it. You can choose to incorporate strength, cardio and core or just focus on one priority.

If you are really short on time, then complete just one cycle which is 6 minutes. When you add the warm-up and cool-down, the total time you need is 12 minutes. If you can’t find 12 minutes to exercise then you have much bigger problems. If you do have more time, you can add more cycles, but you don’t need to go beyond 30 minutes to improve muscle strength and get a great calorie burn.

Keep mixing up the exercises for variety. Less boredom equals more commitment.

HOW MUCH WEIGHT SHOULD YOU USE?

Use weights when performing the strength exercises. To gage how much weight to use, figure out approximately your maximum resistance, or the most weight you can lift in one repetition.

Use about 75% of your maximum resistance. For example, if you can do a 20 pound bicep curl once then use 15 pounds of weight for your bicep curls.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3117172/#:~:text=Results,and%20increasing%20their%20firing%20rate.

Start with a 3 minute warm-up, followed by the number of cycles you have time for. Each cycle is 6 minutes. End with a 3 minute cool down.

Remember, the more muscles you use, the more calories you burn so pick full body movements whenever you can. Always think of safety first and choose exercises that are appropriate for your fitness level. I’ve given some examples of exercises, but you can substitute with your favorites.

Each exercise is performed for 30 seconds before you move on to the next exercise. Use a stopwatch and stay true to the time.

This means you are moving constantly. If you start to get tired, tell yourself, “I only have to do this for 30 seconds. I can do anything for 30 seconds.”

Keep up the intensity and you WILL see results.

THE DETAILS:

The only rest you take is the time it takes to set up for the next exercise.

Warm-up – 3 minutes

The idea with any warm-up is to get blood pumping to your muscles to prepare you for the work to come with less chance of injury. Don’t skip this step. If you are short on time, it’s better to take time away from the more intense part of your workout than the warm-up. Choose any activity that will help you warm up, like skipping, jumping jacks, incline walk on treadmill, walking up and down the stairs, marching in place. You can stick to the same activity for the 3 minutes or change it up.

CYCLE ONE

Strength – 3 minutes
Perform 3 strength exercises for 30 seconds each then repeat the circuit. Use weights when you can. If you don’t have weights, use soup cans or any other household product that is safe to use. Choose a level that is appropriate for your level of fitness. For example, a plank can be done from your knees or for an advanced person from your toes. Same with pushups.

exercise 1: 30 seconds forward lunge + bicep curl
exercise 2: 30 seconds push-up
exercise 3: 30 seconds squat with row

Repeat the same 3 exercises again for 30 seconds each, then move right into cardio.

Cardio – 2 minutes
2 exercises performed for 30 seconds each then repeat the circuit. These can either be done at low or high impact.

exercise 1: 30 seconds high knee lifts
exercise 2: 30 seconds jumping jacks

Repeat the same 2 exercises again for 30 seconds each, then move right in to core.

Core – 1 minute
1 exercise performed for 30 seconds, slight pause then again for 30 seconds.

exercise 1: 30 seconds basic plank

If you choose to end here be sure to include a cool-down.

CYCLE TWO

Strength – 3 minutes
Perform 3 strength exercises for 30 seconds each then repeat the circuit.

exercise 1: 30 seconds forward lunge + bicep curl
exercise 2: 30 seconds push-up
exercise 3: 30 seconds squat with row

Cardio – 2 minutes
2 exercises performed for 30 seconds each then repeat the circuit.

exercise 1: 30 seconds mountain climbers
exercise 2: 30 seconds run on the spot

Core – 1 minute
exercise 1: 30 seconds each side side plank

CYCLE THREE

Strength – 3 minutes
Perform 3 strength exercises for 30 seconds each then repeat the circuit.

exercise 1: 30 seconds step-ups (use stairs, a bench)
exercise 2: 30 seconds bowler lunge
exercice 3: 30 seconds squat jumps

Cardio – 2 minutes
2 exercises performed for 30 seconds each then repeat the circuit.

exercise 1: 30 seconds invisible jump rope
exercise 2: 30 seconds burpees

Core – 1 minute
1 exercise performed for 30 seconds, slight pause then again for 30 seconds.

exercise 1: 30 seconds glute bridge march

CYCLE FOUR

Strength – 3 minutes
Perform 3 strength exercises for 30 seconds each then repeat the circuit.

exercise 1: 30 seconds deadlift
exercise 2: 30 seconds bowler lunge
exercise 3: 30 seconds plyometric squat

Cardio – 2 minutes
2 exercises performed for 30 seconds each then repeat the circuit.

exercise 1: 30 seconds stairs (run or walk)
exercise 2: 30 seconds lateral shuffle

Core – 1 minute
1 exercise performed for 30 seconds, slight pause then again for 30 seconds.

exercise 1: 30 seconds superman pose

Cool-down – 3 minutes

With a cool-down, you want to gradually lower your heart rate. Don’t use static stretching. You want to be sure you are moving your body. Examples include walking and yoga sequences.

Remember that exercise isn’t always comfortable but you need to get comfortable with being uncomfortable to get the results you want.

Here’s another option for a full body strength workout:

We can’t get faster as we age, but we can certainly get stronger.

I have a simple, short and effective strength training routine for you this week.

The crazier life gets, as it has been with this pandemic and the political unrest, the more I lean on what helps me feel grounded, like walking, running, hiking, and strength training.

How about you? What helps you feel normal even when life around you is not?

My husband and I drove to Florida for the month of January. Since we are both working from home due to the pandemic, we thought a change in scenery would be nice. We landed right on the beach. It’s much colder than normal but check out the beach. There’s no one on it which means we can walk / run without worries.

And check out my workout area – the balcony! In this newsletter, I want to show you some exercises you can do without much space or equipment.

20 Minute Strength Training Routine

1.Squats – 15 reps here’s a video showing proper technique.
2.Push Ups – 15 reps technique video for beginner to advanced
3.Core – 10 reps each side technique video

Repeat this sequence 2 to 3 times.

4. Lunges – 10 to 15 repetitions each side. technique video
5. Tricep Dips – 15 repetitions use a chair. technique video
6. Side planks – 10-15 repetitions each side. technique video

Repeat this sequence 2 to 3 times.

If you’re frustrated with not being able to lose weight, then join us for this program. Learn how to change your physiology, balance your hormones and become better fat adapted. What you did when you were younger will NOT work now, but it doesn’t mean you CAN’T change it and I’ll show you HOW.

What I teach is what I implement in my own life.

I don’t struggle with weight, cholesterol, blood pressure, etc because I walk my talk. The larger implication of what I teach is that these principles improve all areas of health and encourage healthy aging.

I see it happen time and time again. People wait till there’s a health crisis before investing time and money into their health. Don’t let this be you.

But you have to want it for yourself. Ask yourself why aren’t your making your health a priority? Whatever your thought, it’s probably is an excuse. It’s your brain’s way to protect you from potential failure.

People DON’T take action because they FEAR failure and your brain will come up with every excuse in the book to keep you safe. But what if you knew you wouldn’t fail?

You deserve to feel your best and live your fullest life.

Join me and we’ll make it happen. This is the most cost effective way to work with me and during this lonely time you’ll meet some great new friends who will support and cheer you on. There’s nothing like a community to encourage you.

We will believe in you until you believe in yourself.

Yes, I want this for myself!

I started consistently strength training in my early 30’s and I’m happy I did. Over the years, I’ve found that the secret to staying consistent is to keep it simple. Strength train 2 times a week. Complete one exercise for each major body part. Start with a 5 to 10 minute warm-up and finish with a 5 minute cool-down.

45 minutes total is all you need, including your warm-up and cool-down. Click here and here for a couple of full body workout videos with instruction. As I age, my focus has changed. If you’re trying to figure out how YOU can stay lean and strong, and maintain your fitness as you age I would love to help you. Contact me HERE and together we’ll reach your fitness goals!

2. WATER

Drink at least 2 liters of water a day. I tacked this habit 20 years ago and it took me 6 months before I was able to consistently drink 2 liters a day. It may take you time as well, but it doesn’t matter. A year from now you’ll be happy you started.

3. EAT REAL FOOD

Eliminate the white stuff- sugar and wheat. Focus on foods with ingredients from the earth (without man made chemicals / ingredients) 80% of the time. This means that 20% of the time you can have foods that aren’t so healthy. The all or nothing way of thinking doesn’t work. It’s ok to enjoy unhealthy foods occasionally, as long as most of the time you focus on eating lots of vegetables, fruits and lean protein.

4. AEROBIC ACTIVITY

Participate in aerobic activities that you love – be in nature, outside, dance, hike, ski. Think of movement activities that brought you joy as a child. These are the activities that will keep you moving.

5. LIMIT TOXINS GOING IN YOUR BODY AND INTO YOUR ENVIRONMENT

Toxins are everywhere – in the foods we eat, in our skin care, and home cleaning products. Eat organic whenever possible. I use natural products for my skin and our home. I don’t use over the counter products, like anti-inflammatories, digestive aids or cough suppressants. Instead, I use plant based products (like turmeric) and allow nature’s power to help heal my body.

6. FOAM ROLLING

Foam rolling has added years to my endurance training. My knees used to hurt so much from osteo- arthritis and I resorted to knee injections to help with the pain. Now that I foam roll, I am able to run and bike pain free and no longer need to get injections. I can’t say enough about the benefits of foam rolling. I suggest you foam roll everyday, either first thing in the morning, before bed, before exercise or after exercise.

If you’re new to foam rolling, here’s a video I created to help you get started.

I would love to hear from you! Please share with us the habits that have made you healthier and happier.