Should Women Strength Train after 50?
Slowing down after 50…
When you hit 50 your joints start to sound like Rice Krispies, ‘snap’, ‘crackle’, ‘pop’ - remember them? You might notice stiffness and aches that weren’t there before and those first few steps in the morning have you stumbling till you’ve been moving a bit.
No one intentionally wants to live with stiffness and pain, right?
Yet that’s the direction most Teesside ladies are heading. I’ve had many conversations with ladies who are interested in starting to strength train but worried that because of their age they might hurt themselves. Often they’re finding as more time passes they have less energy, they’re a little stiffer and feeling less like them. The longer they do nothing the worse things can get. This post will highlight those concerns and show you that you can.
Should you lift weights after 50?
I’ve heard of doctors saying to avoid the gym when you have arthritis or back issues. 97% these issues are the result of being inactive, of NOT going to the gym. Think about it, you twinge back carrying bags after The Asda big shop. Bending to pick clothes off the floor home or doing a bit of DIY.
Let’s take a look at 5 common Myths:
1. Avoid Strength Training with Arthritis or Back Pain
Whether it’s your knees or back, work around it. Arthritis and back pain often lead to stiffness and less movement, less movement means your muscles become weak and waste away.
You’re losing 3-8% muscle each year after the age of 35, so even if you have back pain or arthritis you can’t afford not to strength train. Stronger muscles protect your joints, better coordinated muscles support your back.
2. “Don’t Lift Heavy, it will Damage Your Joints!”
You are at greater risk of injury and pain the weaker you are. If you avoid strength training the older you get you’ll lose strength 2-5x faster than you’ll notice muscle loss making it harder to manage day to day.
No one starts heavy. Your goal shouldn’t be to lift heavy or light it should be to progressively get stronger, with time and consistency that will mean lifting gradually heavier weights.
3. “Cardio is Better for Weight Loss”
Which is “better “ cardio or strength training? It doesn’t matter… Neither should be the main focus when you want to lose weight.
Being more active (getting your steps in) and diet will always be the main focus for losing weight. That said, strength training increases muscle, think Ferrari vs Fiat Punto, more muscle needs more fuel…
Both strength and cardiovascular training should form part of your health and exercise to support weight loss goals.
4. Strength Training Makes You Bulky
Muscle takes longer to build that fat. Most can expect to gain 1-2 pounds of muscle when starting, less the longer they’ve been training. If you’ve gained more it’s unlikely to just be muscle.
If you have body composition goals (you want to lose body fat), your focus should be around nutrition with strength training playing a supporting role.
5. It’s too Late to Start Strength Training!
Better give Co-op Funeralcare a call if you think like this, jokes. But Seriously, there’s never a better time than right now to start.
Many post-menopause conditions: osteoporosis, sarcopenia, blood pressure, diabetes and many others can be improved through an active lifestyle and strength training.
Strength may even be a better health marker than blood pressure. Blood pressure only gives a snapshot. Strength shows the current physical state and overall health of your body.
If health, wellbeing and longevity are something you want in your life there’s really no reason not to strength train. Below you’ll find some ways you can get started but if you’d like to learn how we can help click HERE.
How to Get Started for 50+ Teesside Ladies
So you’re convinced to take the next step. Where do you even get started? Let me give you a few options:
1. Join the Gym
There isn’t a shortage of gyms on Teesside. Activ8, Total Fitness, David Lloyds and many others. So which one is best?
It’s like comparing cars, they’ll all have 4 wheels and get you where you want to go. Some have different features (pools, saunas etc…), it just depends what you’re looking for.
In terms of strength equipment they all have it and it’s mostly the same. All you need is a good programme to follow, I’ve got you here’s a simple Full Body workout to get you started:
Leg Press:
Seated Chest Press:
Chest Supported Row:
Lying Leg Curl:
Seated Shoulder Press:
For each do 8-12 reps, 3 times round.
2. Get a Personal Trainer
Money not an issue, I’d recommend a PT for everyone. Like a doctor they’ll support you in making healthier choices, lifestyle change, they might even change your life - Maybe even your families!
Personal trainers take the guess work out, they’ll build a personal programme and guide you towards the health outcomes you want. Obviously, that comes at a cost, for many that’s a luxury they can’t justify so the only option is to stay stuck or find the motivation to do DIY.
Unless you…
3. Go to Infinity!
Who would I be without a shameless plug… If you find going alone too hard and a PT too expensive this is a happy medium. You’ll have all the benefits of a gym and personal training without a busy gym space.
We’ve been supporting Teesside ladies who are 40, 50 even 60+ for over 10 years. Whether you’re new, have injuries or you’re coming off the back of surgery we’re perfect for you.
Before you start you’ll have a full Health MOT so we can assess your starting point and understand your goals. You’ll be guided by a coach in every session, you’re never left guessing. All you have to do is show up.
Not only that you’ll be around ladies just like you, who get it, who’ve been where you are, who’ve tried gyms, diets and everything else. They’d struggled for years starting, quitting in an endless cycle of looking for and losing motivation. Just like Caroline, 20 years of doing it. She’d last months, sometimes only weeks, yet here she is a year later still doing it, having lost weight and gained strength.
