This video has received so many comments! If you like this, you also may want to learn more about progressive strength for women midlife and later: www.flippingfifty.com/strengthin2024
I was a ballet dancer all my life. I started running when I was about 47 and I loved it. I loved the high, but I didn’t loose weight but I felt mentally good. I am now 56 with broken knees from all the dancing and the running was the icing on the cake. Getting back into heavy lifting/strength training has been the best thing for me in menopause. Thank you for this because it resonated with me.
I am 68 years old, and was feeling old and tired. I started doing weight training and have turned my entire life around for the better. I'm strong, active and feel a degree of youth returned. I. Was first motivated by watching TH-cam exercise videos. I truly believe it saved my life.
It helps your bones too. After a Dexa I found my spine was worsening and I had stopped doing back as much as abs, arms and legs. Not now, I hit it just as hard. I love the feeling of strength and being able to carry something heavy by myself.
I just turned 68, and changed up my diet a month ago; now ready to move forward with weight training (AGAIN, after being lazy for the last 3 years 😢). Thank you for the inspiration! More strength training is definitely in order for me, along with YOGA, that I’ve been saying I wanted to to and never started. Too many silly injuries recently, just doing yard work and pushing a new vacuum… because of being terribly out of shape is so disappointing! I AM COMMITTED TO CREATING MORE LEAN MISCLE MASS! Thanks again! This is exciting to think about and plan. I injured my deltoid muscle last night, but will be finding other things I can start doing today. 😅
When I turned 44 I figured out I needed to focus more on weight training and less cardio as I got older. I’m 51 now and I’ve been consistently weight training for 7 years. People don’t believe me when I tell them lifting moderate to heavy weights is the fountain of youth. Everyone thinks I’m in my early 30’s, Lol! My body and skin looks really good and hasn’t aged. Muscle preservation is very important the older a woman gets. I feel and look great, my only regret is not taking weight lifting more seriously when I was younger. Btw, I’m a mom of 4 c-section babies😊I lift 5 days a week and cardio 2 days. This is my forever lifestyle.
@@jacquelinemuqui Sure! I have 3 leg days and 2 upper body days. Lower body is my main focus that’s why I do 3 days. My goal was to have nicely shaped Legs and Glutes(not huge just nicely shaped). Upper body is very easy for me to shape and tone(muscles) with low effort. My workout consists of the following: Leg Day one- 5 min cardio warmup and stretching. Weight Lifting Quad focused, some Calves and some Glutes. Finish with 15 to 20 mins Dry Sauna. Upper body Day one- 10 mins Elliptical, then abs, then Weight Lifting Back, Biceps, and 10 mins stairmaster and finish with 15 to 20 mins Dry Sauna. Leg Day two- 5 mins cardio warmup and stretching. Weight Lifting Hamstring focused, some calves and some glutes. Finish 15 to 20 mins Dry Sauna. Upper Body Day two- 10 min warmup Elliptical. Weight lifting Chest, Shoulders, Abs, Triceps. 10 mins Stairmaster and finish 15 to 20 mins in the Dry Sauna. Leg Day three- 5 min cardio warmup and stretching. Weight Lifting Mostly Glute focused, some Hamstrings and Quads. 2 rest days. Most times I take rest days back to back, depending on work schedule. Sometimes I have to split them up. I still have my periods, so during that time I take 3 rest days in a row. With this routine I’m able to Strength/weight train every muscle in my body. I hit them all weekly and don’t neglect any of them, because they all are important and have a specific function.
Are able to fit in other energy absorbing areas eg house work, gardening, shopping, outside work? As a female I find women like myself did this and now find impossible. Thx.
I’ve been using weights for over 45 years now. I started in the men’s YMCA weight room back in 1980. Then I opened my all women’s gym in 1995. Been training women with weights forever!, I am 68!!
this is brilliant..thank you! less than 2 years ago my legs were not working right anymore. I could hardly walk one block and lots of pain. At 63 I knew I was in big trouble. I come from a dance background but had neglected my body for many years. There was a small gym one block away.and although it was not my style at all to go to a gym I went in and met the sweetest lady ever. She put me on the lightest weights. I never over exerted myself and immediately I started to get stronger. 3 times a week with a day of rest in between. light weight, 3 repititions of 10. It took time to walk correctly again but immediately I felt so much better and this simple routijne has changed everything for me. I know alot about yoga, dance and healing. I had read several years ago that weight training was the best for older people. Well, I had to accept I was older first of all and now I am so grateful to this little gym around the corner. ...and I can walk, stand up from sitting and climb stairs...
Mam,I am turning 40 this year and developed knee pain since few days..so I thought of starting workout..will strength training help me reduce the knee pain also?? Pls guide🙏
I didn't start my weight loss journey until I was 53, 204 lbs and starting to go through menopause and I got a HUGE wakeup call regarding how my body uses food for fuel and how it burns fat. I also learned quickly after the sudden death of my partner of 14 years how Cortisol and stress also affect the body (I gained 25 lbs of an 85 lb weight loss back even while still exercising). I've learned more about hormones in the past few years than my entire life prior. I definitely made the shift from too much cardio to more weight/strength training and I lost 12 of those pounds that I gained back from the stress and I although I was still within a healthy weight range when I gained the weight back, I'm now at an even healthier weight and BMI and I have muscle tone. I have excess skin from being overweight my entire life and having 6 babies that I'll never rid myself of, but my body comp has definitely changed for the better!
I'm 57. I'm no longer striving to be a "beauty queen" like I did when I was younger. Now, I just want to live healthfully and look and feel good about myself. I've been a fitness buff all my life. I loved cardio when I was younger in the 80's and 90's especially. I thrived on it. Now, I find that when I stress my body even close to that level, I end up getting sick due to body wide inflammation. My body is telling me it can't handle it anymore. I do much better taking my dogs on a nice walk in the forest, doing lite resistance training and lots of stretching and of course, eating healthfully, but still enjoying life. My body is toned and I'm at a healthy weight.
This is me right now. 52, late stage peri menopause, hot flashes (blah). I stared weight training & walking for the last 3 weeks & lost 5lb. I feel much better mentally & physically even in such a short time. Thanks for this vid, totally helps confirm what I’m doing is right :)
Holy cow! This video has really resonated with me. 🎉. I’m now in my mid 60’s. I have always exercised throughout my life - aerobics, running, zumba, yoga, belly dancing. Yes, I’m in your generation of having gone through the many stages of fitness that was popular at the time. It has always been my go to to relieve stress and to find balance in my life. However, going through menopause has kicked my butt😡. I have put on an extra 15lbs to my 5’5” light boned frame that I am not happy about. It makes total sense that hormones play a significant role in weight loss, especially in women. It’s finding the balance that’s important. Clean eating. Cutting down on carbs and sugar and incorporating the exercises that one loves. I’m already on that road as I love yoga, walking/hiking and low impact cardio. After listening to you, I now know the direction I need to head. Thank you to all those who have posted their comments here as well. It’s wonderful to know that we have a supportive community out there willing to share their experiences. ❤
Same , but I started to change my diet to conniver this month. Feel good and more energy . Lifting group class is 4 days in a week , Step class and Zumba class is every day ! I am going to have 6 pack when I am 60 . Give myself 5 years but I thinks sooner than I planned.
Barbell squats, deadlift, overhead press, bench press, bent over rows, dips and pull ups (or lat pull downs). 7 exercises. Work out 3 times per week...do 3-4 of these exercises per session. One or two light warm up sets and then 3 sets of 5 reps that are heavy enough that the last set is a challenge. It's hard work because training is supposed to be hard if you want any benefit. But the reward is better self esteem, confidence, better balance, less of a fall risk and less likely to need assistance in your 90's.
I am turning 47 soon and WHAT IN THE SLOW METABOLISM IS GOING ON!!! It slowed down at 43 but this is a new level! I already know the strength training is the way to go but I let all the "Cardio chat" get in my head. Thank you for taking the time to speak to this and doing it so thoroughly and well! Getting older isn't for the weak...hence PICK UP THE WEIGHTS! Thank you!❤
We start losing muscle and i our 20’s but we don’t seem to feel it until later. (Other systems are involved. I am so envious that you are seeing the wisdom of this at age 47.
This is exactly what I needed to hear to help me allow myself to stop overloading my body; to give myself permission to stop heing so demanding. Thank you so very much. You've gained a new listener.
I was an athlete most of my life and have a mesomorph body type. I have never been overweight, but after 40, my body fat increased significantly and I only focused on cardio and gave up the idea of my slim former self. At 54, I began PT for osteoarthritis in my knees which progressed to weight training. Since September last year, I have been lifting weights 2x a week and this has done more to change my body composition and lose inches than any amount of cardio. Unintentionally, I have Iost 10 pounds and body shape is like it is was decades ago.
Im almost 60 years old and the pounds that crept up after menopause did not budge inspite of being active all my life. 4 months ago I drastically cut carbs out of my diet. That and taking almost daily walks with my dog, a bit of weight training and bikram yoga once a week and the pounds are finally coming off
I too am struggling with post menopausal weight gain. And I have been consistently working out since 25+ years.but now I feel, all these years of exercise is useless. I m so frustrated.😢 I don't know if I ever will be able to lose the extra weight.
@@merigoldk.6270 I've replaced the bread I used to eat everyday with a great I buy from the health food store it's called carbonite (something like that) if you Google it you will find it. I also replaced pasta with nutripasta. It's kind of like tofu. I eat salads for dinner, I just together boiled eggs, tomatoes, lentils, whatever I feel like that has no carbs. Look, there's no substituting the real thing, but you get used to eating like this. And keep active!
7:40 I so agree about doing exercise that you love. I'm 52, post-menopause, and I love to dance. I dance around the house all the time. But about a year ago I started dancing through my workouts at the gym as well. When I'm in between sets while doing weight training, I am dancing, either seated or standing. And this is at the gym! I just decided I don't care what anyone thinks (and, actually, I've had a lot of people tell me they love my enthusiasm and that I make them feel joy!). Not only does it keep my heart rate up the whole time, it makes my workouts so fun! I used to tell my sister, I will NEVER be one of those people who enjoys exercising. But I love my workouts now! I do about 30 minutes of light cardio (a seated elliptical, and keeping my arms moving the whole time), then a full series of weights, then 30 minutes of pilates and stretching, 3x per week. I feel so healthy and strong!
I totally get this! I'll be 50 this year, but hit menopause about 6 years ago and my weight shot up seemingly overnight. I tried mostly cardio classes for a couple of years with barely any results. I recently started taking Body Pump classes and have gone down a whole size in about 12 weeks, even though my weight has only gone down a few pounds.
I’m a guy. But I did all that cardio. And still do but I’ll never forget once I overheard this woman saying that she thought the cardio wasn’t worth it because it just made you more hungry. I always thought that was a good point.
One of the most truthful, helpful videos I've ever seen for women over 50. It's DIFFERENT for us. I can't handle HIIT anymore, even a 5 minutes. My body freaks when there are spikes in my cortisol, just can't process it like I used to. But I still hear I should do it from trainers, other TH-cam gurus, etc. Thank you for giving me permission to quit any high intensity cardio!
You might consider slowing it down, but cardio is important not just for heart and circulatory health, but it's also the only type of excercise capable of lowering cholesterol and tryglicerid blood levels even up to 20%
aha...about 5 years ago (late 50's then) I took a zumba class. i did not over try at all...just went through the movements. Afterward it was as if I had been hit by a truck. My body was in shock and I felt awful for a few days. it was ridiculous to me. But what you have written here must have been what happened. thanks!
Just reinforced what I have been discovering for myself. As a 30 year fitness trainer I wish I realized it sooner also. And I am so glad you are spreading this message. Too many menopausal women still shy away from weight training, and muscle loss is already such a real health risk for women over 40 that it makes me worried for their functionality as they age. Thanks for this!!!
So true I started lifting weights and I’ve lost a lot of weight since Jan plus I do cardio eat healthy I’m going to be 60 in August I joined a gym I go to boot camps I also am getting on the stage 2 weeks out from a bikini transformation I’m way out of my comfort zone doing this but I hired a nutrition coach and posing coach so I will not go back to the way I was this has taken such a commitment I have so much energy now it’s been an eye opener.
I am a rehabilitation assistant and I see people daily that have not lead active lifestyles. I am now in my mid fifties and have always walked or hiked. Recently I have joined a gym and started weight training. I do know how important it is for the strength of our bones and our mobility in the future. Knowing this prior to watching your video and you making it just make more sense. Thank you
Wow! I REALLY needed to hear this. I’m 71 and have been exercising since the 1960’s. This is the first time I GET how strength training is better than cardio. I’ve noticed this past year my body isn’t responding to exercise like it used to. Will rework my routine to more strength training. Glad I found your channel.💕
I am 72. I have done weight training since I was 35 but in recent years I haven't been consistent, it has been fits and starts. I am on vacation at the moment and have started doing weight training and yoga videos from TH-cam. Starting with 15 mins of each and gradually building up. I bought myself a kettlebell the other day and I love all the exercise videos on YT, so much choice. I have another 2 wks here and already I am seeing results and feeling stronger. I look forward to my exercise sessions and it has become a habit I want to keep up when I get back. You are never too old to start and you WILL see a difference but Consistency is the key.
I'm in my 40s now and have struggled losing weight now that I'm older. I just recently changed from doing HIIT to walking up hills and slow jogs and also doing more weight training and less cardiovascular, so I have upgraded my dumbbells and loving how I can see my stomach decreasing and legs toning up, thank you for the great video.❤
Your exercise regime is not only good for your body but good for your soul. I personally joined a gym at exactly 20 years old, as I wanted to prepare for my fifties. I am 58 now & run around & do the same level on the treadmill as i did when I was 20. I have been kind to my body & in turn my body has been kind to me.
That is so encouraging Gabby! I used to do strength exercises regularly but life got difficult and i lost the motivation for caring for my muscles. I will use my dumbbells again. Thanks for sharing!
Debra!!! I am 2 months from being 58 years. A long time runner of 18 years. Marathons ect. After going through menopause my body just plain hurt! The past year I finally put the faith in weight training and it's done so much for me. My body is stronger and doesn't hurt like it use to. I wish I would of done this years ago.
This is me right now! 58 and my body just hurts. Hands, feet, ankles. Not sure if it's normal. Lifelong runner although I had always weight lifted. Got into the BEST shape of my life during 2020 Covid lockdown weight lifting and using my spin bike instead of running. All gone out the window in the last 2 years due to depression which is a vicious circle because no other excercise helped my depression like running which I'm finding impossible to do right now.
it depends on each person. I have been bodybuilding for 30 years now. I'm 50 now and I stopped weight training because I have pain everywhere. For 1 year I have been doing the treadmill with inclined stairmaster as well as rowing machine for 15 minutes each 2 x per week. I feel much more fit than when I was lifting weights. I gained energy, libido and many other benefits. Some people respond better to cardio than weight training and vice versa.
Thanks for the great video, I am almost 75 and been on and of weight training form 20 on. Not a good last year of so, very bad burn in my foot hospital 3 times a week for about three months then time to put in the garden, and then before I got started back up a compression fracture in my spine. Another 3 months, Just started back up weight training, but taking it easy at first. When in my mid 60's found weight training along with running and bicycling worked great was able to run a 1/2 marathon at 64. Had a change in live after I retired, and now find weight training and Calisthenics works best. Started Calisthenics at 72, and what a change, so now once I get going with my weight training to get some strength back will be doing calisthenics and may be a bit of cardio like bicycling, as soon as the weather gets better. Thanks for the video, I love watching them while I am working out.
Im only 39, but been in peri for a few years. I have lifted since I was a teen and it’s kept me in great shape, but in my 20s I LOVED running - it was like meditation. I’ve found that yeah it is very jarring on my body these days, yet I can squat nearly 200 lbs. I’ve transitioned to focusing much more on the heavy lifting and walking as cardio. I guess that is ok! I still feel and look 25 so the low hormones has really messed with my head! I will just continue to lift as I age and adapt as needed I guess.
Deeply helpful. I am 67 typically fit (sure, I’ve had 2 knee replacements) but the Covid aspect helped me gain 30 pounds. I know how to get back. But you have reminded me, inspired me. Thank you.
Excellent! Funny how I stumbled on your video. Just started strength training again (actually on and off over 40 years so I know it’s powerful) this past week. Haven’t since before pandemic. I’m female and am very weak at 66 so this is encouraging to hear. All the seniors in my community are beating themselves up pounding the pavement which I also did for 45 years and I no doubt walked tens of thousands of miles. I believe in this and the proof will manifest soon😀
Do both. They benefit the body in functionally different ways. It doesn’t have to be either/or. Getting your heart rate elevated several times a week is particularly beneficial for your cardio vascular system and lung health. Swimming is cardio. Weight training and resistance work are beneficial for your musculoskeletal function and strength especially as you age. Stop thinking about fat burning and focus on health. You can’t out exercise a poor diet. But exercise is fantastic for physical and mental health.
You’ve got some good tips here. The more we associate the exercise we do with the endocrine system and look at its powers through that lens the less oxidation and more healthspan through longevity. We know so much more to help if we’ll use it!
Yes this is definitely helpful, I’ve been playing tennis for the last 5 years and I realized that it wasn’t enough for me to see and feel the changes I want to see and feel so last month I got a gym membership and I stretch about 20 mins and straight to the weights. I already feel stronger one month in. I actually love doing this, I don’t dread working out so I know that makes a huge difference! Tfs
This is like my total twin! Not in looks but in who I want to be. I have always worked out and always been 50-80 pounds overweight. I have lost and gained all my life and right now I’m 54 ready to end this constant battle with obesity and depression. Thank you and consider me a new subscriber my friend!❤
Small steps! Regular and consistent. The exercise is a big boost to dopamine and serotoniin that can help offset depression. You just commit. Even those days you don't feel it, keep your promise to yourself. 10 minute rule. If after 10 minutes you still don't feel good.. you can stop.
I am a 52 year old Les Mills Bodypump Instructor and I am in the best shape of my life because of resistance training. Lift weights to lose weight especially as you age to stave off muscle atrophy!
What is a good routine to start with? 61 here and lifelong exerciser - but have gained 20 lbs. in the last 3 years. Frustrating since I was walking 5-7 miles/day. Bench, squats, deadlift, rows - what else? Feel like I need more?
So helpful!!! Just turned 50 and whoa all the inflammation from doing what I've always done. Diving down all the rabbit holes to figure out how to get it under control. Thank you!
I'm 59 and have lifted since 14 years old the best thing about weight training is you can reduce time in between sets or superset (go from one exercise to another without rest) and get both strength and cardio
I spent my teens and 20s doing pushing myself to do as much cardio as I could in order to burn calories. I honestly felt like if I wasn't running I was only "pretending" to exercise. It wrecked my body, especially my knees. Now in my mid-30s, I started a serious calistenics program after being diagnosed with hyperthyriodism because I concluded that building muscle to increase my BMR was the only possible way to avoid weight gain on anti-thyriod medication. I feel better than I have in years.
I just turned 53 last month. I am starting weight trraining. I used to do it off and on between my late 20's and late 30's. I wished I had stucked with it.I hear it's never too late for anything.
I luckily discovered Nautilus in my mid 20’s and The Firm series of workouts in my early 30’s . They explained the science behind building muscle tissue and how important it was and dispelled the chronic cardio that was so popular at that time. Weight training is the true Fountain of Youth!
Yay! You just confirmed that my approach to losing weight at 58 is working because of everything you just said. I love, love strength training! I was born with metatarsal adductus and walking tends to be really painful these days. I normally just do a 15 minute bike ride to warm up before training. I love to walk after dinner for a short bit.
THANK YOU!! I’m 57 and this is the best exercise advice I have EVER heard! It makes SENSE!! I feel so inspired and I thank you for your channel and your top notch information. (BTW - you have a lovely way of presenting info - style, delivery, content. Keep up the great work! You are appreciated!!)
Thank you for educating women about this. I too have been in the fitness industry for 40 years as a fitness instructor and personal trainer, fitness competitor and competitive athlete. I am 54 and have finally changed how I workout and eat after a few years of increasing cardio and HIIT to mitigate weight gain due to hormonal imbalances. If it wasn’t such a man’s world then male medical professionals would actually learn how to help women over 40 with these issues.
Amen! Conventional medicine is the challenge. Even female conventionally-trained docs operate with the same skill set, constraints of testing knowledge (they can't order tests they don't know how to interpret, and can't under insurance prescribe something for). Congrats on your history as a fitness pro. We need more of you, working and trained in exercise endocrinology for women in midlife and beyond. !!
I really like a good mix of resistance, cardio, core, stretching & balance. It also mixes up the workouts and makes it more fun! Awesome video, Deborah! Keep helping people!
Thanks SO much for your video, I've watched it more than once and sent it to my friend. 51 in Menopause and new to working out consistently. I amped up on the treadmill and started noticing more weight/bloating around my belly and right ankle inflammation. After a week of more protein, weight training and wall pilates I have NO ankle inflammation and my midsection feels incredibly light and so much better. I'm on my way, thank you!!❤
This video helps a lot. I am 60, I was in shape my whole life. Since the pandemic I have gained weight and stopped working out. I still walk 10k a day but the weight is increasing
Thank you Thank you!!!! I am 59 and just seriously started doing weight training by TH-cam video from FitMother and I feel so much better!!! It's a total body weight workout that you do 2 times a week. The problem I had was I have been doing this for 1 month and though my clothes are fitting loose my weight remained the same!! I am 5'4" and weigh 134....I was so disappointed when the scales still said 134 after a month....you basically took the words right out of my mouth with this video and explained why this was happening. Thank you for caring for your community of women 50 and over!!!!
Just a little more encouragement. Do not focus on the weight. It does not matter if your clothes fit better and measurements at points from your hips to bra band are getting smaller. You are doing something right. Keep on...
I’m really surprised to hear you say that this is new information. I have been doing light weight training for 30 years. I started when I was 22 and I am now 53. I began working out to a woman on a public broadcasting station named Margaret Richards. She was the host of The Body Electric. She spoke often about the benefits of weight training for women way back in the 90’s. I worked out at home for many years, and when I started at a gym, I had one of the gym attendants come to me and tell me that he was very glad to see that I understood the importance of weight training. He said he sees more than 90% of the women come in and only focus on cardio and so it was good to see me focusing on weight training because it’s so beneficial to women. I am thrilled that this information is finally getting out to women, but I don’t feel like it’s new information.
“New” is relative… tight. To these 90 percent of women … it is new. They still believe what they learned decades ago is the way… lots of cardio was the message. We’re here to help those who need the science! You’re just a curve beaker!! Good for you!! Lifting a little heavier helps most!
I am 45 years of age I just started lifting weights n less cardio. Complete game changer & I also love how the weight is shedding off and my clothes fit so much more better. Its shoulder arm and back definition for me . I currently going thru menopause but def, the weights are helping me so much!
Thank you so much for this clear and concise information. I am 51 years old, just started HRT and I have been enjoying my daily walks and I was researching adding strength training to my fitness routine. I was feeling overwhelmed by all the confusing "advice". Your video really helped. Thank you.
Thank you. I appreciate you and it’s helpful to continue to hear you speak about this. I’m left wondering what a typical week of movement, strength, hiit, sprints, should look like. Thank you so much.
Are you also on FB? I’ve done 3 day workshops explaining this first a few years . Visit @flipping50tv there and find media/ videos and you’ll see how to plan workouts
Such great advice, thank you! As a daily exerciser, I get from where you're coming from...At 55, I am doing a mix of weights and low impact cardio and I incorporate fasting for hormonal health and my body composition/ health have changed so much over the past year. The inflammation you spoke of is definitely a beast to be reconned with, along with hormonal balancing. I look forward to your videos and expanding my knowledge ☺
All that you say is very true. I’ve always lifted weights but when I was in my mid-30’s I was also doing TOO much, ie…P-90X, Insanity, Power Yoga, HIIT, Jillian Michaels, Step aerobics, Hula dance, Belly dance, Salsa dance, Modern Jazz, Ballet, Walking…just too much and I started actually putting on weight because my body was too stressed. I went to a size 5 which is big for me because I’d been a slim muscular size 0-2 my entire life. I was a gymnast, then a professionally trained ballet, tap and modern jazz dancer and then a professional model. I cut back on some of the activities and completely went off added sugar and ultra processed foods for 2 years, cold turkey. Still ate vegetable pasta, potatoes and brown rice. So definitely not a no carbs diet. Dropped back down to the size 2 I’d always been and now in my 40’s, I lift weights/functional movement every other day, I do yoga/flexibility/mobility on the other days and every now and again I rollerblade about 1 mile. I am maintaining a size 2 EASILY and I get to eat good food and I enjoy my life. We only get one and I want to look good AND live good while I’m in it. 💜
it depends on each person. I have been bodybuilding for 30 years now. I'm 50 now and I stopped weight training because I have pain everywhere. For 1 year I have been doing the treadmill with inclined stairmaster as well as rowing machine for 15 minutes each 2 x per week. I feel much more fit than when I was lifting weights. I gained energy, libido and many other benefits. Some people respond better to cardio than weight training and vice versa. Im hvac technicien works already physicly.
Within reason, exactly, genetics play a part and so does health and previous activity history. You're still doing resistance... just different application. As long as you are maintaining strength, mobility and lean mass... aging will be most optimal!
OMG you just saved me! I started lifting in my mid 30s after meeting my husband. As a marathoner / endurance athlete my body changed more (to the positive) when I incorporated lifting… my running pace got faster and biking hills became easier! I was so strong! Fast forward kids/sports & my obsession with staying in the full marathon world I put lifting as a 2nd priority. Now at 56 and 22 years of training & running marathons/century bike rides menopause has robbed me of all endurance and energy! I’ve been lost/depressed not running (10 miler used to be a short perfect run for me). Between terrible sleep and being on my feet all day at work I can barely keep up. Crying to my husband I don’t know how to not be a runner! Thank you for this video!! Question do you feel you have to lift to fatigue each session? I have always done 2 muscle groups 3 sets of 8 to 15 reps to fatigue then increase weight if 15 reps achieved. I just started class that does high rep low weight quick moving through 2 muscle groups with some concentric. I love the class but again used to heavy lifting so freaking out class not worth time even though I enjoy! Am I stuck in that 80’s mind set or should I lift heavy. Can’t believe what menopause does to us!! Sorry for long comment… but again thank you!!
This is such a mental shift for me. I’m trying but what I’ve always found is that I now tend to over exercise. I will spend a long time doing workouts with strength training. It’s just shifted from “more” with cardio to now a little cardio and weights but more overall. Working on this!
You should do both.. Your heart is the most important muscle because without it, you are dead. At 55 I enjoy outdoor cycling, it works legs and heart and it’s low impact. I have an excellent matabolism
Thank you for this. As a lifelong athlete fully in menopause, I was baffled at my 10lb weight gain training for a marathon- I've done so many races before. I also didn't feel the same stress relief I did before- so I switched to walking, hiking, and strength training, and it's so helpful. Also, thinking of foods in terms of hormonal impact- is so helpful
This is the exact problem i am having. Been running for 30 years and have done about 20 marathons. Now I’m heavier and didnt know why. I am trying to change my habits and focusing on more weights but my friends that i have made during running keep me back. Love to do a 7 mile run or 5 miles during weekdays. I have promised myself no more long distance runs. Will try and change my routine
@@GloriaH-ei4on I've not been running as long but I feel like I'm in the same boat, Gloria. After three marathons and multiple halves I felt like running was best for me but I'm slowly changing my plans too. I'm just torn bc I don't want to lose the cardio endurance that really helps my hiking be more enjoyable. Trying to figure out the right balance with weight training.
I’ve lifted weights since I was in my early 20’s. I’m 55 now and love the lean muscle I have developed over the decades. Plus stronger bones, better flexibility and I’m strong! ❤️🔥🥂
Hi there I resonated with this video so much. You have no idea. I’ve been working out and been really successful and now I’m 58 and I’m strength training doing yoga and ab routines. I took two hard falls, one on motorcycle and one power walking and let me tell you I didn’t break anything bc I’ve been so focused on weight training. One thing is I’m kind of addicted to it. Like I want to do all three every morning. Some mornings I have more power than others so I let myself have a bit of a break. This morning I felt like going for it so I pushed hard on Arms and Shoulders. I really appreciated your video. So great
I am 62,holding down two jobs and am reasonably fit . It would be lovely to see you talk /demonstrate how to make the most of gym membership and exercise at home,without getting obsessive . I have had back issues pre menopause .
Two jobs doesn’t give you much time. I prefer to stick to home workouts for efficiency. A sturdy adjustable bench and a few sets of dumbbells. Work one body part per day. Body weight squats, seated shoulder presses. Flat dumbell bench press. Seated arm curls, flat tricep extensions. 3-4 sets, 10-15 reps. Increase weight when you get comfortable. Should take 3O mins/day.
I was an aerobic freak…..did it 6 days a week! I was very thin with no muscle so when I stopped I gain weight & I was so flabby! Now I’m concentrating on strength training!😃
I have been doing sports all of my life but I love your videos nevertheless. I am 5ft 3" & weigh 120lbs.. I walk & cycle & have been a member of gym since Jan 1985. I eat 3 meals a day.
OK. You confirmed for me what I knew for a while. I will definitely continue with my strength training 💪. God bless you for the advice. I am 46- years- old. This will be my future lifestyle.
Why do people pose this either or?? BOTH are needed for our bodies. So maybe she said that at the end - I was not wasting 18 minutes. There are 5 components to fitness: Muscular endurance, muscular strength, cardiorespiratory endurance, flexibility & body composition. We need to incorporate all.
We’re not. We’re prioritizing muscle however for blood sugar, insulin and testosterone and ability to do the limited cardio you need. What we’re pointing out here is chronic cardio ( 45-60 minutes or more ) elevates cortisol, causing fat storage, muscle loss… especially if you are tired all the time as 80 percent of women in menopause are.. it is the first thing to remove to feel better. Temporarily. G you’re doing amazing with your current program.. don’t fix it. Just know, most women don’t do well with the cardio queen days they had in their 30s
I tried weightlifting and hurt myself several times. Bad trainers. Many don’t know what they are doing. I wish I had met Debra before this. Wow! This one video explains it all.
You are so right! I am 53 and have been an avid fitness junkie...totally resonate with you. Absolutely great and accurate info. Thank you so much for the best info that makes so much sense and real especially for over 50s
Hello! I subscribed to your channel, Yes, I used to worked out 3 - 4 hours per day when I was 40 years old (now 48). I did running for 45 mins, attended cycle class, HIIT & strength training Monday - Friday and my weight went down tfrom 148 to 115lbs. I kept my weight for almost 5 years. I was toned (shoulders, back & legs). Then, COVID came, gym was closed and working from home. II was only doing strength training. I gained 15 lbs. Now, I'm back to the gym, but, only doing cardio for 30 mins and strength training for 30 mins. I also use the steated lat pull down, seated dip and seated leg press every other day. I cut down the time of my workout coz I realized that working out for 3 to 4 hours a day was not good either.
Thank you for the information. Just what I needed to hear! I am 52 years old, post menopause and up until past 5 months I've cut my weight off. Put on about five stubborn pounds. Just as I suspected, I'm doing too much strength training and have no doubt caused inflammation in my body. 5 days a week and I'm also going through grief at the loss of my mother. Time to cut back a little
I rarely leave comments... But I just LOVE your video. I found it very refreshing. I appreciate the, "Straight w/no Chaser", without all of the Peanut & Fluff, conversation. I even found myself giggling a few times. Thank you, Thank you, Thank you! BTW, you have the arms of a 20-yr old... I remember when my arms used to look like that! 😱👍👍👍 LOL
Extremely helpful.. I have been CrossFit and Olympic training. I’m so glad I can think differently since I’m about to turn 59. And my weight is a forever battle. I just need a good strength program that works without over doing it! So appreciate your knowledge on the subject!
Entering pre menopause and working on dropping rhe weight that is creeping. I have found the hiit and tabatta has been key for me to break plateaus. That weight and cardio combo. I can modify what I need. I can change to a walk the next day if I need to, or a solid weight day. The lady I follow adds in yoga, pilates and gives so many other options to add in that I have the motivation to keep going. It's helped me drop almost 20lbs and I'm like let's good! 😂
This was one of the most accurate, concise and precise videos I've seen! Thabk you for all of this great information! I recently had surgery on my elbow and I can't lift barely a cup on that arm. I've been trying to work the other side, but sometimes that lack of balance is challenging. I can't wait until I can strength train again. I used to before the pandemic. I got covid early and afterwards, I barely recovered and I definitely didn't return to the exercise regimen I did regularly. Now, in perimenopause, and in feeling it
I am 47 and having a real hard time losing. I did noticed that my body was stressed a few years back when I was doing camp gladiator - I felt my body saying this is too much. I did it for 6 weeks and nothing changed, maybe my endurance but that was it. Watching your video made so much sense. My question is, if I choose to strength train lets say M,W & F, for how long should I do it. I ask bc my stress levels are high, I am a full time caretaker for my FIL and I can't have a set sched for gym. I have to do stuff at home. I am familiar with yoga but I noticed in the last year, I have no energy or desire. What scared me the most is the fact that time is not stopping and I want to be fit so when my hubs retires in 2 yrs we can enjoy our time, going hiking and doing the things we love. Travel and such.
Fantastic info and advice - thank you so much! Really glad I just subscribed to your channel at 48 years old. First time in my life having higher fat composition and lower muscle mass. I’m focused on getting more muscle back and hopefully lowering cortisol via walking, yoga, lifting, and dance because I love it 🙂 Take care!
The numbers really have no relevance except to you! Glad you've got pride in what you're able to do... but it's about what it does for health! Rather than how much and how many!
I certainly agree with much of what you say. especially after 50. After 30 yrs of free weight training and 25 years of Yoga, I am putting more emphasis on recovery. Now at 73 I have a great combination of Yoga and static contraction . Breathing , Balance , Strength, and Mobility = fitness.
This video has received so many comments! If you like this, you also may want to learn more about progressive strength for women midlife and later: www.flippingfifty.com/strengthin2024
I was a ballet dancer all my life. I started running when I was about 47 and I loved it. I loved the high, but I didn’t loose weight but I felt mentally good. I am now 56 with broken knees from all the dancing and the running was the icing on the cake. Getting back into heavy lifting/strength training has been the best thing for me in menopause. Thank you for this because it resonated with me.
Have you found the Knees Over Toes Guy’s channel here on YT? You might be able to improve your knees. All the best.
I am 68 years old, and was feeling old and tired. I started doing weight training and have turned my entire life around for the better. I'm strong, active and feel a degree of youth returned. I. Was first motivated by watching TH-cam exercise videos. I truly believe it saved my life.
It helps your bones too. After a Dexa I found my spine was worsening and I had stopped doing back as much as abs, arms and legs. Not now, I hit it just as hard. I love the feeling of strength and being able to carry something heavy by myself.
add Yoga and you will feel even better. Weights build strength, but do not teach us breathing, balance, and mobility.
@@jamescrane7034 Pilates helped me a lot with my core getting very strong and standing taller.
I just turned 68, and changed up my diet a month ago; now ready to move forward with weight training (AGAIN, after being lazy for the last 3 years 😢). Thank you for the inspiration! More strength training is definitely in order for me, along with YOGA, that I’ve been saying I wanted to to and never started. Too many silly injuries recently, just doing yard work and pushing a new vacuum… because of being terribly out of shape is so disappointing! I AM COMMITTED TO CREATING MORE LEAN MISCLE MASS! Thanks again! This is exciting to think about and plan. I injured my deltoid muscle last night, but will be finding other things I can start doing today. 😅
@@MzTeeLadeewhat is the way u eat?
When I turned 44 I figured out I needed to focus more on weight training and less cardio as I got older. I’m 51 now and I’ve been consistently weight training for 7 years. People don’t believe me when I tell them lifting moderate to heavy weights is the fountain of youth. Everyone thinks I’m in my early 30’s, Lol! My body and skin looks really good and hasn’t aged. Muscle preservation is very important the older a woman gets. I feel and look great, my only regret is not taking weight lifting more seriously when I was younger. Btw, I’m a mom of 4 c-section babies😊I lift 5 days a week and cardio 2 days. This is my forever lifestyle.
Wow good for you!
@@catherinelee9274 Thank you😊
Can you share your program please??
@@jacquelinemuqui Sure! I have 3 leg days and 2 upper body days. Lower body is my main focus that’s why I do 3 days. My goal was to have nicely shaped Legs and Glutes(not huge just nicely shaped). Upper body is very easy for me to shape and tone(muscles) with low effort.
My workout consists of the following:
Leg Day one- 5 min cardio warmup and stretching. Weight Lifting Quad focused, some Calves and some Glutes. Finish with 15 to 20 mins Dry Sauna.
Upper body Day one- 10 mins Elliptical, then abs, then Weight Lifting Back, Biceps, and 10 mins stairmaster and finish with 15 to 20 mins Dry Sauna.
Leg Day two- 5 mins cardio warmup and stretching. Weight Lifting Hamstring focused, some calves and some glutes. Finish 15 to 20 mins Dry Sauna.
Upper Body Day two- 10 min warmup Elliptical. Weight lifting Chest, Shoulders, Abs, Triceps. 10 mins Stairmaster and finish 15 to 20 mins in the Dry Sauna.
Leg Day three- 5 min cardio warmup and stretching. Weight Lifting Mostly Glute focused, some Hamstrings and Quads.
2 rest days. Most times I take rest days back to back, depending on work schedule. Sometimes I have to split them up. I still have my periods, so during that time I take 3 rest days in a row.
With this routine I’m able to Strength/weight train every muscle in my body. I hit them all weekly and don’t neglect any of them, because they all are important and have a specific function.
Are able to fit in other energy absorbing areas eg house work, gardening, shopping, outside work? As a female I find women like myself did this and now find impossible. Thx.
I’ve been using weights for over 45 years now. I started in the men’s YMCA weight room back in 1980. Then I opened my all women’s gym in 1995. Been training women with weights forever!, I am 68!!
Congrats! Love this!
I got a personal trainer who focused on weights rather than cardio. Never got so lean - stomach all but disappeared.
this is brilliant..thank you! less than 2 years ago my legs were not working right anymore. I could hardly walk one block and lots of pain. At 63 I knew I was in big trouble. I come from a dance background but had neglected my body for many years. There was a small gym one block away.and although it was not my style at all to go to a gym I went in and met the sweetest lady ever. She put me on the lightest weights. I never over exerted myself and immediately I started to get stronger. 3 times a week with a day of rest in between. light weight, 3 repititions of 10. It took time to walk correctly again but immediately I felt so much better and this simple routijne has changed everything for me. I know alot about yoga, dance and healing. I had read several years ago that weight training was the best for older people. Well, I had to accept I was older first of all and now I am so grateful to this little gym around the corner. ...and I can walk, stand up from sitting and climb stairs...
Mam,I am turning 40 this year and developed knee pain since few days..so I thought of starting workout..will strength training help me reduce the knee pain also?? Pls guide🙏
I didn't start my weight loss journey until I was 53, 204 lbs and starting to go through menopause and I got a HUGE wakeup call regarding how my body uses food for fuel and how it burns fat. I also learned quickly after the sudden death of my partner of 14 years how Cortisol and stress also affect the body (I gained 25 lbs of an 85 lb weight loss back even while still exercising). I've learned more about hormones in the past few years than my entire life prior. I definitely made the shift from too much cardio to more weight/strength training and I lost 12 of those pounds that I gained back from the stress and I although I was still within a healthy weight range when I gained the weight back, I'm now at an even healthier weight and BMI and I have muscle tone. I have excess skin from being overweight my entire life and having 6 babies that I'll never rid myself of, but my body comp has definitely changed for the better!
I'm 57. I'm no longer striving to be a "beauty queen" like I did when I was younger. Now, I just want to live healthfully and look and feel good about myself. I've been a fitness buff all my life. I loved cardio when I was younger in the 80's and 90's especially. I thrived on it. Now, I find that when I stress my body even close to that level, I end up getting sick due to body wide inflammation. My body is telling me it can't handle it anymore. I do much better taking my dogs on a nice walk in the forest, doing lite resistance training and lots of stretching and of course, eating healthfully, but still enjoying life. My body is toned and I'm at a healthy weight.
This is me right now. 52, late stage peri menopause, hot flashes (blah). I stared weight training & walking for the last 3 weeks & lost 5lb. I feel much better mentally & physically even in such a short time. Thanks for this vid, totally helps confirm what I’m doing is right :)
Congratulations! You’re supporting blood sugar levels and it’s making a difference!!
It's never too late to start, just do it
-just do it right for the moment you’re in
Holy cow! This video has really resonated with me. 🎉. I’m now in my mid 60’s. I have always exercised throughout my life - aerobics, running, zumba, yoga, belly dancing. Yes, I’m in your generation of having gone through the many stages of fitness that was popular at the time. It has always been my go to to relieve stress and to find balance in my life. However, going through menopause has kicked my butt😡. I have put on an extra 15lbs to my 5’5” light boned frame that I am not happy about. It makes total sense that hormones play a significant role in weight loss, especially in women. It’s finding the balance that’s important. Clean eating. Cutting down on carbs and sugar and incorporating the exercises that one loves. I’m already on that road as I love yoga, walking/hiking and low impact cardio.
After listening to you, I now know the direction I need to head.
Thank you to all those who have posted their comments here as well.
It’s wonderful to know that we have a supportive community out there willing to share their experiences. ❤
Exactly my story. And I m in my mid 50s and gained a few kgs. After menopause.😢
That is exactly my story. Let’s keep going
Same , but I started to change my diet to conniver this month. Feel good and more energy .
Lifting group class is 4 days in a week ,
Step class and Zumba class is every day !
I am going to have 6 pack when I am 60 .
Give myself 5 years but I thinks sooner than I planned.
Barbell squats, deadlift, overhead press, bench press, bent over rows, dips and pull ups (or lat pull downs). 7 exercises. Work out 3 times per week...do 3-4 of these exercises per session. One or two light warm up sets and then 3 sets of 5 reps that are heavy enough that the last set is a challenge. It's hard work because training is supposed to be hard if you want any benefit. But the reward is better self esteem, confidence, better balance, less of a fall risk and less likely to need assistance in your 90's.
Good for you! Choose your hard, right?
Thank you! Do you have recommendations for someone who only has dumbells of various weights?
I am turning 47 soon and WHAT IN THE SLOW METABOLISM IS GOING ON!!! It slowed down at 43 but this is a new level! I already know the strength training is the way to go but I let all the "Cardio chat" get in my head. Thank you for taking the time to speak to this and doing it so thoroughly and well! Getting older isn't for the weak...hence PICK UP THE WEIGHTS! Thank you!❤
You got this and can turn it around!!!
We start losing muscle and i our 20’s but we don’t seem to feel it until later. (Other systems are involved. I am so envious that you are seeing the wisdom of this at age 47.
Same…it’s the worst😩
Me too
@@oolala53 I just turned 47 also, and am trying to be proactive before any of the menopause stages hit.
This is exactly what I needed to hear to help me allow myself to stop overloading my body; to give myself permission to stop heing so demanding. Thank you so very much. You've gained a new listener.
I was an athlete most of my life and have a mesomorph body type. I have never been overweight, but after 40, my body fat increased significantly and I only focused on cardio and gave up the idea of my slim former self. At 54, I began PT for osteoarthritis in my knees which progressed to weight training. Since September last year, I have been lifting weights 2x a week and this has done more to change my body composition and lose inches than any amount of cardio. Unintentionally, I have Iost 10 pounds and body shape is like it is was decades ago.
Exactly! 👍 glad you got there eventually!
Im almost 60 years old and the pounds that crept up after menopause did not budge inspite of being active all my life. 4 months ago I drastically cut carbs out of my diet. That and taking almost daily walks with my dog, a bit of weight training and bikram yoga once a week and the pounds are finally coming off
That’s great you are having success in weight loss. Can you tell me about any more health tips you are doing?
I too am struggling with post menopausal weight gain. And I have been consistently working out since 25+ years.but now I feel, all these years of exercise is useless. I m so frustrated.😢 I don't know if I ever will be able to lose the extra weight.
@@merigoldk.6270 I've replaced the bread I used to eat everyday with a great I buy from the health food store it's called carbonite (something like that) if you Google it you will find it. I also replaced pasta with nutripasta. It's kind of like tofu. I eat salads for dinner, I just together boiled eggs, tomatoes, lentils, whatever I feel like that has no carbs. Look, there's no substituting the real thing, but you get used to eating like this. And keep active!
Hi @@850081236 you stated you replace bread with a great Carbonite? I think part of your message was missing.
@@merigoldk.6270 sorry Carbonaut is what it’s called 😀
Fitness instructor or 32 years, now gaining menopause belly fat ugh!!! Rethinking everything I wax taught in my 20's. Your explanations were spot on.
Yes, unfortunately we’re not immune!
7:40 I so agree about doing exercise that you love. I'm 52, post-menopause, and I love to dance. I dance around the house all the time. But about a year ago I started dancing through my workouts at the gym as well. When I'm in between sets while doing weight training, I am dancing, either seated or standing. And this is at the gym! I just decided I don't care what anyone thinks (and, actually, I've had a lot of people tell me they love my enthusiasm and that I make them feel joy!). Not only does it keep my heart rate up the whole time, it makes my workouts so fun! I used to tell my sister, I will NEVER be one of those people who enjoys exercising. But I love my workouts now! I do about 30 minutes of light cardio (a seated elliptical, and keeping my arms moving the whole time), then a full series of weights, then 30 minutes of pilates and stretching, 3x per week. I feel so healthy and strong!
I totally get this! I'll be 50 this year, but hit menopause about 6 years ago and my weight shot up seemingly overnight. I tried mostly cardio classes for a couple of years with barely any results. I recently started taking Body Pump classes and have gone down a whole size in about 12 weeks, even though my weight has only gone down a few pounds.
I’m a guy. But I did all that cardio. And still do but I’ll never forget once I overheard this woman saying that she thought the cardio wasn’t worth it because it just made you more hungry. I always thought that was a good point.
One of the most truthful, helpful videos I've ever seen for women over 50. It's DIFFERENT for us. I can't handle HIIT anymore, even a 5 minutes. My body freaks when there are spikes in my cortisol, just can't process it like I used to. But I still hear I should do it from trainers, other TH-cam gurus, etc. Thank you for giving me permission to quit any high intensity cardio!
You might consider slowing it down, but cardio is important not just for heart and circulatory health, but it's also the only type of excercise capable of lowering cholesterol and tryglicerid blood levels even up to 20%
aha...about 5 years ago (late 50's then) I took a zumba class. i did not over try at all...just went through the movements. Afterward it was as if I had been hit by a truck. My body was in shock and I felt awful for a few days. it was ridiculous to me. But what you have written here must have been what happened. thanks!
Just reinforced what I have been discovering for myself. As a 30 year fitness trainer I wish I realized it sooner also. And I am so glad you are spreading this message. Too many menopausal women still shy away from weight training, and muscle loss is already such a real health risk for women over 40 that it makes me worried for their functionality as they age. Thanks for this!!!
Good for you! Would love to have you on our team! Enrollment closes soon! HTTPS://www. Flippingfifty.com/specialist
So true I started lifting weights and I’ve lost a lot of weight since Jan plus I do cardio eat healthy I’m going to be 60 in August
I joined a gym I go to boot camps I also am getting on the stage 2 weeks out from a bikini transformation I’m way out of my comfort zone doing this but I hired a nutrition coach and posing coach so I will not go back to the way I was this has taken such a commitment
I have so much energy now it’s been an eye opener.
I am a rehabilitation assistant and I see people daily that have not lead active lifestyles. I am now in my mid fifties and have always walked or hiked. Recently I have joined a gym and started weight training. I do know how important it is for the strength of our bones and our mobility in the future. Knowing this prior to watching your video and you making it just make more sense. Thank you
Wow! I REALLY needed to hear this.
I’m 71 and have been exercising since the 1960’s. This is the first time I GET how strength training is better than cardio. I’ve noticed this past year my body isn’t responding to exercise like it used to. Will rework my routine to more strength training. Glad I found your channel.💕
Try static contraction for your weights. Peter Sissco
I am 72. I have done weight training since I was 35 but in recent years I haven't been consistent, it has been fits and starts. I am on vacation at the moment and have started doing weight training and yoga videos from TH-cam. Starting with 15 mins of each and gradually building up. I bought myself a kettlebell the other day and I love all the exercise videos on YT, so much choice. I have another 2 wks here and already I am seeing results and feeling stronger. I look forward to my exercise sessions and it has become a habit I want to keep up when I get back. You are never too old to start and you WILL see a difference but Consistency is the key.
I'm in my 40s now and have struggled losing weight now that I'm older. I just recently changed from doing HIIT to walking up hills and slow jogs and also doing more weight training and less cardiovascular, so I have upgraded my dumbbells and loving how I can see my stomach decreasing and legs toning up, thank you for the great video.❤
Your exercise regime is not only good for your body but good for your soul. I personally joined a gym at exactly 20 years old, as I wanted to prepare for my fifties. I am 58 now & run around & do the same level on the treadmill as i did when I was 20. I have been kind to my body & in turn my body has been kind to me.
That is so encouraging Gabby! I used to do strength exercises regularly but life got difficult and i lost the motivation for caring for my muscles. I will use my dumbbells again. Thanks for sharing!
@@belleiccm9801 that's awesome always start slow and increase the weight as you get stronger👍
@@maudeboggins9834 The weights will help your bones too. Don't stop in 50's etc because you are losing muscle and bone as you age.
If I may, I saw a huge change when I started taking a bit of creatine. It helped me develop muscle and reduced fat.
Debra!!! I am 2 months from being 58 years. A long time runner of 18 years. Marathons ect. After going through menopause my body just plain hurt! The past year I finally put the faith in weight training and it's done so much for me. My body is stronger and doesn't hurt like it use to. I wish I would of done this years ago.
Super excited for you!! Doing it now though!!
Thats good to know. I'm about to turn 59 and have osteroarthritis in my hips....doc said to lose weight and build muscle.
I am a runner too and finding it hard to recoup......do you still run or do you strictly weight train?
This is me right now! 58 and my body just hurts. Hands, feet, ankles. Not sure if it's normal. Lifelong runner although I had always weight lifted. Got into the BEST shape of my life during 2020 Covid lockdown weight lifting and using my spin bike instead of running. All gone out the window in the last 2 years due to depression which is a vicious circle because no other excercise helped my depression like running which I'm finding impossible to do right now.
it depends on each person. I have been bodybuilding for 30 years now. I'm 50 now and I stopped weight training because I have pain everywhere. For 1 year I have been doing the treadmill with inclined stairmaster as well as rowing machine for 15 minutes each 2 x per week. I feel much more fit than when I was lifting weights. I gained energy, libido and many other benefits. Some people respond better to cardio than weight training and vice versa.
Thanks for the great video, I am almost 75 and been on and of weight training form 20 on. Not a good last year of so, very bad burn in my foot hospital 3 times a week for about three months then time to put in the garden, and then before I got started back up a compression fracture in my spine. Another 3 months, Just started back up weight training, but taking it easy at first. When in my mid 60's found weight training along with running and bicycling worked great was able to run a 1/2 marathon at 64. Had a change in live after I retired, and now find weight training and Calisthenics works best. Started Calisthenics at 72, and what a change, so now once I get going with my weight training to get some strength back will be doing calisthenics and may be a bit of cardio like bicycling, as soon as the weather gets better. Thanks for the video, I love watching them while I am working out.
Im only 39, but been in peri for a few years. I have lifted since I was a teen and it’s kept me in great shape, but in my 20s I LOVED running - it was like meditation. I’ve found that yeah it is very jarring on my body these days, yet I can squat nearly 200 lbs. I’ve transitioned to focusing much more on the heavy lifting and walking as cardio. I guess that is ok! I still feel and look 25 so the low hormones has really messed with my head! I will just continue to lift as I age and adapt as needed I guess.
You may also find running intervals enjoyable… at speed it’s much easier on joints that slogging
Deeply helpful. I am 67 typically fit (sure, I’ve had 2 knee replacements) but the Covid aspect helped me gain 30 pounds. I know how to get back. But you have reminded me, inspired me. Thank you.
71 yo male in great shape. Started weights 3 years ago along with TRT. So much better than cardio. Thx!
Excellent! Funny how I stumbled on your video. Just started strength training again (actually on and off over 40 years so I know it’s powerful) this past week. Haven’t since before pandemic. I’m female and am very weak at 66 so this is encouraging to hear. All the seniors in my community are beating themselves up pounding the pavement which I also did for 45 years and I no doubt walked tens of thousands of miles. I believe in this and the proof will manifest soon😀
Do both. They benefit the body in functionally different ways. It doesn’t have to be either/or. Getting your heart rate elevated several times a week is particularly beneficial for your cardio vascular system and lung health. Swimming is cardio. Weight training and resistance work are beneficial for your musculoskeletal function and strength especially as you age. Stop thinking about fat burning and focus on health. You can’t out exercise a poor diet. But exercise is fantastic for physical and mental health.
You’ve got some good tips here. The more we associate the exercise we do with the endocrine system and look at its powers through that lens the less oxidation and more healthspan through longevity. We know so much more to help if we’ll use it!
Yes this is definitely helpful, I’ve been playing tennis for the last 5 years and I realized that it wasn’t enough for me to see and feel the changes I want to see and feel so last month I got a gym membership and I stretch about 20 mins and straight to the weights. I already feel stronger one month in. I actually love doing this, I don’t dread working out so I know that makes a huge difference! Tfs
Wow! This video answered all my questions. This almost 70 year old woman is going to get serious about strength training. Thank you Debra
congrats! You flipping nailed it! Be sure to share your results!!
This is like my total twin! Not in looks but in who I want to be. I have always worked out and always been 50-80 pounds overweight. I have lost and gained all my life and right now I’m 54 ready to end this constant battle with obesity and depression. Thank you and consider me a new subscriber my friend!❤
Small steps! Regular and consistent. The exercise is a big boost to dopamine and serotoniin that can help offset depression. You just commit. Even those days you don't feel it, keep your promise to yourself. 10 minute rule. If after 10 minutes you still don't feel good.. you can stop.
I am a 52 year old Les Mills Bodypump Instructor and I am in the best shape of my life because of resistance training. Lift weights to lose weight especially as you age to stave off muscle atrophy!
Good for you! Keep it up... and the recovery! GF instructors can find it hard to fit in their recovery time if they are a love to exercise woman!
What is a good routine to start with? 61 here and lifelong exerciser - but have gained 20 lbs. in the last 3 years. Frustrating since I was walking 5-7 miles/day. Bench, squats, deadlift, rows - what else? Feel like I need more?
63 and been doing some type of cardio for all of these years. Won’t change…love it. Love zumba and love SHiNE dance. Love to move.
So helpful!!! Just turned 50 and whoa all the inflammation from doing what I've always done. Diving down all the rabbit holes to figure out how to get it under control. Thank you!
I'm 59 and have lifted since 14 years old the best thing about weight training is you can reduce time in between sets or superset (go from one exercise to another without rest) and get both strength and cardio
Resistance training with a low carb diet is key to reducing insulin resistance. As a type 2 diabetes woman at 59, this is my focus.
Yes, lower, at least. We like to recommend cycling carbs. We do need them around exercise - it's timing that matters most!
I spent my teens and 20s doing pushing myself to do as much cardio as I could in order to burn calories. I honestly felt like if I wasn't running I was only "pretending" to exercise.
It wrecked my body, especially my knees.
Now in my mid-30s, I started a serious calistenics program after being diagnosed with hyperthyriodism because I concluded that building muscle to increase my BMR was the only possible way to avoid weight gain on anti-thyriod medication.
I feel better than I have in years.
I just turned 53 last month. I am starting weight trraining. I used to do it off and on between my late 20's and late 30's. I wished I had stucked with it.I hear it's never too late for anything.
Absolutely the best time is now!!
I luckily discovered Nautilus in my mid 20’s and The Firm series of workouts in my early 30’s . They explained the science behind building muscle tissue and how important it was and dispelled the chronic cardio that was so popular at that time. Weight training is the true Fountain of Youth!
Yay! You just confirmed that my approach to losing weight at 58 is working because of everything you just said. I love, love strength training! I was born with metatarsal adductus and walking tends to be really painful these days. I normally just do a 15 minute bike ride to warm up before training. I love to walk after dinner for a short bit.
THANK YOU!!
I’m 57 and this is the best exercise advice I have EVER heard! It makes SENSE!! I feel so inspired and I thank you for your channel and your top notch information. (BTW - you have a lovely way of presenting info - style, delivery, content. Keep up the great work! You are appreciated!!)
Thank you for educating women about this. I too have been in the fitness industry for 40 years as a fitness instructor and personal trainer, fitness competitor and competitive athlete. I am 54 and have finally changed how I workout and eat after a few years of increasing cardio and HIIT to mitigate weight gain due to hormonal imbalances. If it wasn’t such a man’s world then male medical professionals would actually learn how to help women over 40 with these issues.
Amen! Conventional medicine is the challenge. Even female conventionally-trained docs operate with the same skill set, constraints of testing knowledge (they can't order tests they don't know how to interpret, and can't under insurance prescribe something for). Congrats on your history as a fitness pro. We need more of you, working and trained in exercise endocrinology for women in midlife and beyond. !!
My experience with doctors is that they know nothing about actual health and fitness. Just pill pushing
Are you saying that women are brain dead
Thank you so much for speaking to this particularly the connection between stress and weight gain / inflammation.
I really like a good mix of resistance, cardio, core, stretching & balance. It also mixes up the workouts and makes it more fun! Awesome video, Deborah! Keep helping people!
Thanks SO much for your video, I've watched it more than once and sent it to my friend. 51 in Menopause and new to working out consistently. I amped up on the treadmill and started noticing more weight/bloating around my belly and right ankle inflammation. After a week of more protein, weight training and wall pilates I have NO ankle inflammation and my midsection feels incredibly light and so much better. I'm on my way, thank you!!❤
This video helps a lot. I am 60, I was in shape my whole life. Since the pandemic I have gained weight and stopped working out. I still walk 10k a day but the weight is increasing
Thank you Thank you!!!! I am 59 and just seriously started doing weight training by TH-cam video from FitMother and I feel so much better!!! It's a total body weight workout that you do 2 times a week. The problem I had was I have been doing this for 1 month and though my clothes are fitting loose my weight remained the same!! I am 5'4" and weigh 134....I was so disappointed when the scales still said 134 after a month....you basically took the words right out of my mouth with this video and explained why this was happening. Thank you for caring for your community of women 50 and over!!!!
That’s not a problem that’s a good thing. It means you’re losing fat and gaining muscle. It’s what you want. 💯 percent
Thank you! Is that the “FitMother project” videos you are talking about? I am 59 too and need help for weight loss.
Just a little more encouragement. Do not focus on the weight. It does not matter if your clothes fit better and measurements at points from your hips to bra band are getting smaller. You are doing something right. Keep on...
I’m really surprised to hear you say that this is new information. I have been doing light weight training for 30 years. I started when I was 22 and I am now 53. I began working out to a woman on a public broadcasting station named Margaret Richards. She was the host of The Body Electric. She spoke often about the benefits of weight training for women way back in the 90’s. I worked out at home for many years, and when I started at a gym, I had one of the gym attendants come to me and tell me that he was very glad to see that I understood the importance of weight training. He said he sees more than 90% of the women come in and only focus on cardio and so it was good to see me focusing on weight training because it’s so beneficial to women. I am thrilled that this information is finally getting out to women, but I don’t feel like it’s new information.
“New” is relative… tight. To these 90 percent of women … it is new. They still believe what they learned decades ago is the way… lots of cardio was the message. We’re here to help those who need the science! You’re just a curve beaker!! Good for you!! Lifting a little heavier helps most!
@@Flipping50TV thank you..I’ve been thinking about adding a few pounds.
I used to watch Body Electric too!
@@laurahunter1690 I still to this day implement what I learned into my workout routine
Why light weight? Why not lift heavy to build muscle?
I am 45 years of age I just started lifting weights n less cardio. Complete game changer & I also love how the weight is shedding off and my clothes fit so much more better. Its shoulder arm and back definition for me . I currently going thru menopause but def, the weights are helping me so much!
Thank you so much for this clear and concise information. I am 51 years old, just started HRT and I have been enjoying my daily walks and I was researching adding strength training to my fitness routine. I was feeling overwhelmed by all the confusing "advice". Your video really helped. Thank you.
OMG so informative! Thank You! Using my hubby's youtube account btw ;0)---Cindy Fernandez
Thank you. I appreciate you and it’s helpful to continue to hear you speak about this. I’m left wondering what a typical week of movement, strength, hiit, sprints, should look like. Thank you so much.
Are you also on FB? I’ve done 3 day workshops explaining this first a few years . Visit @flipping50tv there and find media/ videos and you’ll see how to plan workouts
@@Flipping50TV Thank you. I'm not on FB yet I will find what I'm looking for. Thank you.
Very helpful!
I love this. I needed to hear this. I have been doing hard cardio for 5 months. Now it’s time to walk and strength train. I’m 50!
Such great advice, thank you! As a daily exerciser, I get from where you're coming from...At 55, I am doing a mix of weights and low impact cardio and I incorporate fasting for hormonal health and my body composition/ health have changed so much over the past year. The inflammation you spoke of is definitely a beast to be reconned with, along with hormonal balancing. I look forward to your videos and expanding my knowledge ☺
All that you say is very true.
I’ve always lifted weights but when I was in my mid-30’s I was also doing TOO much, ie…P-90X, Insanity, Power Yoga, HIIT, Jillian Michaels, Step aerobics, Hula dance, Belly dance, Salsa dance, Modern Jazz, Ballet, Walking…just too much and I started actually putting on weight because my body was too stressed. I went to a size 5 which is big for me because I’d been a slim muscular size 0-2 my entire life.
I was a gymnast, then a professionally trained ballet, tap and modern jazz dancer and then a professional model.
I cut back on some of the activities and completely went off added sugar and ultra processed foods for 2 years, cold turkey. Still ate vegetable pasta, potatoes and brown rice. So definitely not a no carbs diet.
Dropped back down to the size 2 I’d always been and now in my 40’s, I lift weights/functional movement every other day, I do yoga/flexibility/mobility on the other days and every now and again I rollerblade about 1 mile.
I am maintaining a size 2 EASILY and I get to eat good food and I enjoy my life.
We only get one and I want to look good AND live good while I’m in it. 💜
I got what you said so well..!! Thank you for sharing!!
it depends on each person. I have been bodybuilding for 30 years now. I'm 50 now and I stopped weight training because I have pain everywhere. For 1 year I have been doing the treadmill with inclined stairmaster as well as rowing machine for 15 minutes each 2 x per week. I feel much more fit than when I was lifting weights. I gained energy, libido and many other benefits. Some people respond better to cardio than weight training and vice versa. Im hvac technicien works already physicly.
Within reason, exactly, genetics play a part and so does health and previous activity history. You're still doing resistance... just different application. As long as you are maintaining strength, mobility and lean mass... aging will be most optimal!
This video really spoke to me. Menopause really threw me. I just did not realize what was going to happen to me.
Same here…
OMG you just saved me! I started lifting in my mid 30s after meeting my husband. As a marathoner / endurance athlete my body changed more (to the positive) when I incorporated lifting… my running pace got faster and biking hills became easier! I was so strong! Fast forward kids/sports & my obsession with staying in the full marathon world I put lifting as a 2nd priority. Now at 56 and 22 years of training & running marathons/century bike rides menopause has robbed me of all endurance and energy! I’ve been lost/depressed not running (10 miler used to be a short perfect run for me). Between terrible sleep and being on my feet all day at work I can barely keep up. Crying to my husband I don’t know how to not be a runner! Thank you for this video!!
Question do you feel you have to lift to fatigue each session? I have always done 2 muscle groups 3 sets of 8 to 15 reps to fatigue then increase weight if 15 reps achieved. I just started class that does high rep low weight quick moving through 2 muscle groups with some concentric. I love the class but again used to heavy lifting so freaking out class not worth time even though I enjoy! Am I stuck in that 80’s mind set or should I lift heavy. Can’t believe what menopause does to us!! Sorry for long comment… but again thank you!!
So helpful! I just found you by accident and glad I did!!
WOW- well said. As a former personal trainer, I share this often but NOW send YOUR links to my friends/clients. well done. :)
Thanks for sharing!! Appreciate that, Joy!
This is such a mental shift for me. I’m trying but what I’ve always found is that I now tend to over exercise. I will spend a long time doing workouts with strength training. It’s just shifted from “more” with cardio to now a little cardio and weights but more overall. Working on this!
You completely nailed this. I have started to realize this on my own, but to hear you say it? Amazing
You should do both.. Your heart is the most important muscle because without it, you are dead. At 55 I enjoy outdoor cycling, it works legs and heart and it’s low impact. I have an excellent matabolism
Yes- and you need much less and different that “ moderate” which is least beneficial
Thank you for this. As a lifelong athlete fully in menopause, I was baffled at my 10lb weight gain training for a marathon- I've done so many races before. I also didn't feel the same stress relief I did before- so I switched to walking, hiking, and strength training, and it's so helpful. Also, thinking of foods in terms of hormonal impact- is so helpful
This is the exact problem i am having. Been running for 30 years and have done about 20 marathons. Now I’m heavier and didnt know why. I am trying to change my habits and focusing on more weights but my friends that i have made during running keep me back. Love to do a 7 mile run or 5 miles during weekdays. I have promised myself no more long distance runs. Will try and change my routine
That 10lbs seems universal!
@@GloriaH-ei4on I've not been running as long but I feel like I'm in the same boat, Gloria. After three marathons and multiple halves I felt like running was best for me but I'm slowly changing my plans too. I'm just torn bc I don't want to lose the cardio endurance that really helps my hiking be more enjoyable. Trying to figure out the right balance with weight training.
I’ve lifted weights since I was in my early 20’s. I’m 55 now and love the lean muscle I have developed over the decades. Plus stronger bones, better flexibility and I’m strong! ❤️🔥🥂
GREAT ANSWERS to questions I’ve had for a long time!
Glad it was helpful!
Thank you for laying it all out, Debra!
Hi there I resonated with this video so much. You have no idea. I’ve been working out and been really successful and now I’m 58 and I’m strength training doing yoga and ab routines. I took two hard falls, one on motorcycle and one power walking and let me tell you I didn’t break anything bc I’ve been so focused on weight training. One thing is I’m kind of addicted to it. Like I want to do all three every morning. Some mornings I have more power than others so I let myself have a bit of a break. This morning I felt like going for it so I pushed hard on Arms and Shoulders. I really appreciated your video. So great
Thank you for the fantastic video! I've been exercising myself to death and getting fatter. Now I know why! I added in weights starting today!
I am 62,holding down two jobs and am reasonably fit . It would be lovely to see you talk /demonstrate how to make the most of gym membership and exercise at home,without getting obsessive . I have had back issues pre menopause .
Two jobs doesn’t give you much time. I prefer to stick to home workouts for efficiency. A sturdy adjustable bench and a few sets of dumbbells. Work one body part per day. Body weight squats, seated shoulder presses. Flat dumbell bench press. Seated arm curls, flat tricep extensions. 3-4 sets, 10-15 reps. Increase weight when you get comfortable. Should take 3O mins/day.
All our programs do! Being busy... is hormonally balancing! It saves you from over exercise truly! www.flippingfifty.com/getstronger is open right now
I was an aerobic freak…..did it 6 days a week! I was very thin with no muscle so when I stopped I gain weight & I was so flabby! Now I’m concentrating on strength training!😃
I have been doing sports all of my life but I love your videos nevertheless. I am 5ft 3" & weigh 120lbs.. I walk & cycle & have been a member of gym since Jan 1985. I eat 3 meals a day.
OK. You confirmed for me what I knew for a while. I will definitely continue with my strength training 💪. God bless you for the advice. I am 46- years- old. This will be my future lifestyle.
Why do people pose this either or?? BOTH are needed for our bodies. So maybe she said that at the end - I was not wasting 18 minutes. There are 5 components to fitness: Muscular endurance, muscular strength, cardiorespiratory endurance, flexibility & body composition. We need to incorporate all.
We’re not. We’re prioritizing muscle however for blood sugar, insulin and testosterone and ability to do the limited cardio you need. What we’re pointing out here is chronic cardio ( 45-60 minutes or more ) elevates cortisol, causing fat storage, muscle loss… especially if you are tired all the time as 80 percent of women in menopause are.. it is the first thing to remove to feel better. Temporarily. G you’re doing amazing with your current program.. don’t fix it. Just know, most women don’t do well with the cardio queen days they had in their 30s
I tried weightlifting and hurt myself several times. Bad trainers. Many don’t know what they are doing. I wish I had met Debra before this. Wow! This one video explains it all.
You explain it all so well. I will definitely switch to more weight training. Thank you.
You are so right! I am 53 and have been an avid fitness junkie...totally resonate with you. Absolutely great and accurate info. Thank you so much for the best info that makes so much sense and real especially for over 50s
Hello! I subscribed to your channel, Yes, I used to worked out 3 - 4 hours per day when I was 40 years old (now 48). I did running for 45 mins, attended cycle class, HIIT & strength training Monday - Friday and my weight went down tfrom 148 to 115lbs. I kept my weight for almost 5 years. I was toned (shoulders, back & legs). Then, COVID came, gym was closed and working from home. II was only doing strength training. I gained 15 lbs. Now, I'm back to the gym, but, only doing cardio for 30 mins and strength training for 30 mins. I also use the steated lat pull down, seated dip and seated leg press every other day. I cut down the time of my workout coz I realized that working out for 3 to 4 hours a day was not good either.
Thank you for the information. Just what I needed to hear! I am 52 years old, post menopause and up until past 5 months I've cut my weight off. Put on about five stubborn pounds. Just as I suspected, I'm doing too much strength training and have no doubt caused inflammation in my body. 5 days a week and I'm also going through grief at the loss of my mother. Time to cut back a little
So sorry for your loss. I hope you eventually find your good memories a comfort and get back to a healthy balance in your life...in your own time🤗
Seeing your video was perfect timing. Now, I'm a subscriber. Thank you
I started bhrt and weight training a year ago and have dropped 3 sizes
I rarely leave comments... But I just LOVE your video. I found it very refreshing. I appreciate the, "Straight w/no Chaser", without all of the Peanut & Fluff, conversation. I even found myself giggling a few times. Thank you, Thank you, Thank you! BTW, you have the arms of a 20-yr old... I remember when my arms used to look like that! 😱👍👍👍 LOL
Extremely helpful.. I have been CrossFit and Olympic training. I’m so glad I can think differently since I’m about to turn 59. And my weight is a forever battle. I just need a good strength program that works without over doing it! So appreciate your knowledge on the subject!
Entering pre menopause and working on dropping rhe weight that is creeping. I have found the hiit and tabatta has been key for me to break plateaus. That weight and cardio combo. I can modify what I need. I can change to a walk the next day if I need to, or a solid weight day. The lady I follow adds in yoga, pilates and gives so many other options to add in that I have the motivation to keep going. It's helped me drop almost 20lbs and I'm like let's good! 😂
This was one of the most accurate, concise and precise videos I've seen! Thabk you for all of this great information! I recently had surgery on my elbow and I can't lift barely a cup on that arm. I've been trying to work the other side, but sometimes that lack of balance is challenging. I can't wait until I can strength train again. I used to before the pandemic. I got covid early and afterwards, I barely recovered and I definitely didn't return to the exercise regimen I did regularly. Now, in perimenopause, and in feeling it
I am 47 and having a real hard time losing. I did noticed that my body was stressed a few years back when I was doing camp gladiator - I felt my body saying this is too much. I did it for 6 weeks and nothing changed, maybe my endurance but that was it. Watching your video made so much sense. My question is, if I choose to strength train lets say M,W & F, for how long should I do it. I ask bc my stress levels are high, I am a full time caretaker for my FIL and I can't have a set sched for gym. I have to do stuff at home. I am familiar with yoga but I noticed in the last year, I have no energy or desire. What scared me the most is the fact that time is not stopping and I want to be fit so when my hubs retires in 2 yrs we can enjoy our time, going hiking and doing the things we love. Travel and such.
Fantastic info and advice - thank you so much! Really glad I just subscribed to your channel at 48 years old. First time in my life having higher fat composition and lower muscle mass. I’m focused on getting more muscle back and hopefully lowering cortisol via walking, yoga, lifting, and dance because I love it 🙂 Take care!
50 year old female and I can do chin ups and bench 100 pounds and leg press close to 400. Muscle is key! Get after it ladies!
The numbers really have no relevance except to you! Glad you've got pride in what you're able to do... but it's about what it does for health! Rather than how much and how many!
Hope you find my ditto inspirational just I am 71 bench 75, leg sled 400 and just getting started!
I certainly agree with much of what you say. especially after 50. After 30 yrs of free weight training and 25 years of Yoga, I am putting more emphasis on recovery. Now at 73 I have a great combination of Yoga and static contraction . Breathing , Balance , Strength, and Mobility = fitness.
The static contraction allows me to stress the muscle group once every 3 weeks believe it or not and I gain strength
This was awesome advice. Thank you.
wow. . sage advice. . I love the thinking ahead to our 85 yr old self ..