How To Start Strength Training Safely
#1 Priority For Your Workouts
The HIGHEST priority activity for women over 40 is strength training.
If you’re in peri-menopause or you’re post-menopausal, strength training is THE most important form of physical activity you can do.
Strength training keeps your bones dense and healthy, your joints lubricated and pain-free, increases your metabolism, helps you lose body fat, boosts your energy, and helps you feel young and mobile for all your everyday activities.
I know that a lot of women have spent years treating cardio as their top priority workout.
The popularity of Jazzercise, Step Aerobics, and other cardio-focused routines has reinforced this.
Strength training was an afterthought.
It was just the supporting actor that made an appearance every so often.
By flipping these priorities around and making strength training the main character, everything that you’re hoping to achieve for your body will finally happen!
Why This Matters
Strength training keeps your bones dense and healthy, your joints lubricated and pain free, increases your metabolism, helps you lose body fat, increases your energy and helps you feel young and mobile for all your everyday activities.
FITNESS SIMPLIFIED
Knowing why you should start strength training isn’t usually the problem.
It’s knowing how to get started.And how to do it safely 😏
Funny enough, the best and safest way to start strength training is with NO WEIGHTS!
Start with bodyweight-only strength training moves first for 2-3 months.
Fitness Tip to Safely Start Strength Training
Start with bodyweight-only training moves.
Simple Full Body Strengthening Routine
Simple Full Body Strengthening Routine
- Y Squats: 8-10 reps
- Bent-over thoracic rotations: 5-6 reps per side
- Glute Bridges: 8-10 reps
- Bear crawls: 5-6 reps, pausing & exhaling as you hover
Extra tip: Do this circuit 3-5 times through. Take it slow and steady the first round to gradually warm up your body. Then pick up the pace and take minimal breaks between moves to increase your heart rate.
Did You Know...
- “Strength training” is an overarching style of training that uses some form of resistance to build your muscular strength: your own bodyweight, resistance bands, free weights, weight machines, etc.
- A well-designed strength training routine can also train your balance, flexibility, cardiovascular stamina, coordination, and muscular strength!
- Keep it simple. A strength training workout as short as 10 minutes is more effective than a 45-minute planned workout that never happens!
NUTRITION SIMPLIFIED
Don’t leave out this important piece of the strength training puzzle!
If you want to get stronger and build your muscle mass, how you eat matters.
A LOT.
Nutrition tip to Safely Start Strength Training
“Peri-Workout Meal” should be high in Protein, Produce, and other Complex Carbs
If you want to see results from your strength training, the meal that lands the closest to your workout session (either before or after) is the most important. This is called your “peri-workout” meal.
Aim for eating a good balance of lean protein, fruits and veggies, and some form of “starchier” type of carbohydrate, like whole grains or potatoes.
This balance of protein + complex carbohydrates will help your muscles heal and grow, while replenishing your energy stores.
Keep in mind that as your workout intensity grows, the quality of this meal becomes more and more important to ensure you recover adequately.
Without a good “peri-workout” meal, you could pay for it the next day when you feel tired, sore and too lethargic to exercise again.
So make that peri-workout meal count!
This recipe makes for a perfect “peri-workout” meal (or anytime, for that matter!)
Shrimp & Quinoa Mexi-Bowls
More ideas for peri-workout meals:
- Oatmeal with bananas, walnuts & chia seeds
- Chicken salad wrap in a whole grain tortilla
- Creamy baked chicken thighs with quinoa & roasted veggies
MINDSET SIMPLIFIED
It’s easy to get excited and hyper-motivated to go “all in” with strength training.
After all, if there were a magic pill for your health (contrary to what online marketers may try to sell you, there's not), strength training would be the closest thing—it offers so many benefits in midlife and beyond.
However, if you come out of the gate too fast…
Rushing into too many exercises, too much weight, too much volume…
You might find yourself back at square one, frustrated, and thinking, “Well that didn’t work, I got hurt! So, I’ll just keep walking and call it good.
”When you follow a gradual progression toward using weights and building up strategically over time, you're going to get all the wonderful healthy benefits.
And you’re also going to have a much more positive experience with strength training!
You'll be much more likely to stay consistent with a physical activity that you associate with a positive experience.
Mindset Tip To Safely Start Strength Training
Trust the Process & Be Patient.
THE TAKEAWAY
Cardio activities, like cycling, walking, and the elliptical, are great, BUT they can’t do all the things that strength training can.
If you’re in your 50s, 60s, or 70s and think it’s too late to get fit and build strength, I’m here to tell you it’s NOT too late to start!
- Start with bodyweight-only training moves
- Peri-workout Meal should be high in Protein, Produce, and Some Starchier forms of carbs (like whole grains)
- Trust the Process & Be Patient
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 392: How to Start Strength Training & Lifting Weights
Ep 321: 3 Steps to Getting Fit & Strong in Your 60’s
Ep 312: Strength Training for Women Over 40 - How to Get Started
SPECIAL RESOURCE
Looking for a beginner-friendly follow-along routine that will break a sweat? This one is it! In just 10 minutes, we’ll functionally train every body part. We’ll also move through the exercises strategically so it helps to boost your metabolism. You’re going to love it!
10 MIN Total Body Metabolic Workout // No Equipment, No Jumping.
Until next week... Be strong
