Yeah that comment about F45 was so confusing. My colleague does it regularly and she is buff! I also know that they keep increasing weight over as they get stronger so it’s not even being talked about accurately. It’s just not simply a HIIT class.
WTF I got so strong from F45. I see influencers doing this all the time and it gets into my head and makes me doubt myself and my love for all kinds of movement, which has served me well over the last decade. And if that's what is happening to me, a lifelong exerciser, then I can only imagine how frustrating it is for those who are not. We need all kinds of movement and none of it is a waste of time! Plus we all know of yogis who lived into their 100s. Fitness people need to come up with content – they aren't always responsible about how they go about producing it.
Great post, thank you. Like others, I was wondering if I’m wasting my time (and money)doing Pilates/yoga/walking when everyone is focused on progressive overload weight training.Ive added twice weekly weight training sessions. Walking and yoga calm my mind and burn calories. Pilates has helped so much with flexibility and balance. Can you give some guidelines on how much muscle middle aged women can add in say 3months? 6 months? Year?
I added three pounds of muscle between September & Jan (when I added weight training). Is it realistic to add another three? Or should I am for more. There’s not much out there on this topic. 💪🏻thank you so much!
Thanks Maryann. Yep, a multi-pronged approach needed for sure. I guess the biggest gap for many of us women in midlife has been lifting weights. I’m loving lifting now…it’s taken me 3 years of consistent effort to get there but I feel the benefits every day. The strongest I’ve ever been is now at 57. Aerobic exercise is included in a weekly gym session with my Physio. Resistance session on a Pilates reformer (very underrated for resistance work the movement and effective precision is second to none). Almost daily yoga at home for balance and stretch. The gift of slowing down at work means I have created the space for my health. A blessing. Much harder to do when you’re juggling so much. Like anything it’s about priorities and making minutes count. Love your work. Thank you! Looking forward to your series. Anita xx
Yes! Thanks for sharing. Sounds like you have a good variety going. It really is about priorities and I also agree that learning to enjoy lifting takes time and is an investment that lays off.
I'm 67. I have started lifting light weights a few months ago - after a decade of 'not' lifting, but doing yoga, and calisthenics, walking, jump rope, etc. I have always been active, and until my 50s, lifted weights, pushups, etc. Then, in mid 50s developed dequervains and carpal tunnel syndrome in both hands/wrists. No more weights, pushups, etc I did begin a wonderful yoga class a year or so after the tendonitis, she was experienced, and helped me regain and maintain upper body strength, through yoga/ Not like weight lifting, but better than doing nothing. Well the gubermint did away/shut down my awesome yoga class during COVID, I had been going to yoga for 5 years b then. I kept up the yoga for 2 or 3 years, then kind of petered out and now do it sporadically, I look at weight programs for beginners, and do start with small light weights. My concern- after a few weeks or months, I begin to experience the tendonitis again. What can I do? How to keep tendonitis at bay? It was an awful 8 months of tendonitis/carpal tunnel in both hands and wrists; you can't appreciate how it affects you until it happens to you. Never going back to that!!! what can I do for supper body strength? (no swimming pools nearby)
In my experience (and only mine!) the tendinitis flares when you are using weights that your muscles can lift but your tendons and ligaments aren’t strong enough for. I’ve learned that I have to sometimes use weights that almost feel too light for me and slowly build up to allow my tendons to catch up. But agree with MaryAnn that a good physiotherapist is worthwhile consulting with
Great article! There are so many things I could comment on from my own life that support your points, but I'll just share one. The other day at the gym, I had an epiphany. I was doing hanging exercises to maintain and improve my grip strength when it occurred to me that lifting free weights, all of it, is doing the same thing.
I'll never know, but I believe I have more fast-twitch muscle fibers than I do slow, hence why I'm not good at endurance, but am excellent at speed. I've been lifting weights because that's what we're supposed to do at my age, but today I did an intense HIIT session doing functional movements (like I used to do in my 40s), and I felt amazing. More amazing than when I do only weights. Every body is different and we need to find what works for us while keeping the guidelines in the back of our heads. Plus, variety is key.
Thanks for sharing Shelby! I’m the opposite. I think I have more type 1 fibers cause endurance is easier for me than speed. If it feels amazing do it!!
Finally! An article dispelling the muscle myths! Between poor sleep and achy joints, some days it's hard enough to even make it to gym or get out for a walk, let alone worry about whether or not I'm actually exercising correctly.
I agree - all types of movement are beneficial. Even 10 minutes of stretching on my yoga mat makes a difference. Keep inspiring women; I love reading your Substack! 🥰
Thank you for this! I've been trying to add more strength, heavy lifting, into my routine. But I LOVE pilates and barre class and have been trying to understand if I"m wasting my time with these. I won't give them up bc I feel better after doing them, my muscles get to the point of fatigue in classes too. I did see a weight lifting influencer say such exercise is pointless for muscle growth. It's confusing out there!
It sure is confusing. Pilates is excellent for stabilizer muscles including core strength, which is so important with age. I hope that by the end of this, women will be able to understand what different exercises work, so they can create a plan that works for them.
yes, for sure! The guidance is all over the place. Am I wrong to think that muscle fatigue is muscle fatigue no matter if it's with weights or with body weight? I have a million questions! Can't wait to read more!
I'm curious to know why frozen shoulder seems so prevalent in mid-life women and, though I suspect there's no real evidence, whether too many repetitive strength training exercises is exacerbating this?
I've become fascinated by posture - something beloved of both my grannies who lived into healthy old age. I'm sure muscle health and good posture must be connected!
It can happen for a variety of reasons. Repetitive movements without enough warm up, inflammation, changing hormones, and inactivity in that area followed by sudden increased movement. I plan to write about that. I hurt my shoulder years ago during a class which had fast overheard movements with weights. It took forever to go away.
Yeah that comment about F45 was so confusing. My colleague does it regularly and she is buff! I also know that they keep increasing weight over as they get stronger so it’s not even being talked about accurately. It’s just not simply a HIIT class.
That's good to know. I've wanted to try a workout there but just haven't had the chance!
This is so helpful. Thank you so much for putting it together. I’ve never seen it explained so well, it was just what I needed.
Thanks so much Naomi!
WTF I got so strong from F45. I see influencers doing this all the time and it gets into my head and makes me doubt myself and my love for all kinds of movement, which has served me well over the last decade. And if that's what is happening to me, a lifelong exerciser, then I can only imagine how frustrating it is for those who are not. We need all kinds of movement and none of it is a waste of time! Plus we all know of yogis who lived into their 100s. Fitness people need to come up with content – they aren't always responsible about how they go about producing it.
That is for sure!
Great post, thank you. Like others, I was wondering if I’m wasting my time (and money)doing Pilates/yoga/walking when everyone is focused on progressive overload weight training.Ive added twice weekly weight training sessions. Walking and yoga calm my mind and burn calories. Pilates has helped so much with flexibility and balance. Can you give some guidelines on how much muscle middle aged women can add in say 3months? 6 months? Year?
I added three pounds of muscle between September & Jan (when I added weight training). Is it realistic to add another three? Or should I am for more. There’s not much out there on this topic. 💪🏻thank you so much!
That’s a good question Liz! I’ll keep that in mind as I research.
Thanks Maryann. Yep, a multi-pronged approach needed for sure. I guess the biggest gap for many of us women in midlife has been lifting weights. I’m loving lifting now…it’s taken me 3 years of consistent effort to get there but I feel the benefits every day. The strongest I’ve ever been is now at 57. Aerobic exercise is included in a weekly gym session with my Physio. Resistance session on a Pilates reformer (very underrated for resistance work the movement and effective precision is second to none). Almost daily yoga at home for balance and stretch. The gift of slowing down at work means I have created the space for my health. A blessing. Much harder to do when you’re juggling so much. Like anything it’s about priorities and making minutes count. Love your work. Thank you! Looking forward to your series. Anita xx
Yes! Thanks for sharing. Sounds like you have a good variety going. It really is about priorities and I also agree that learning to enjoy lifting takes time and is an investment that lays off.
I'm 67. I have started lifting light weights a few months ago - after a decade of 'not' lifting, but doing yoga, and calisthenics, walking, jump rope, etc. I have always been active, and until my 50s, lifted weights, pushups, etc. Then, in mid 50s developed dequervains and carpal tunnel syndrome in both hands/wrists. No more weights, pushups, etc I did begin a wonderful yoga class a year or so after the tendonitis, she was experienced, and helped me regain and maintain upper body strength, through yoga/ Not like weight lifting, but better than doing nothing. Well the gubermint did away/shut down my awesome yoga class during COVID, I had been going to yoga for 5 years b then. I kept up the yoga for 2 or 3 years, then kind of petered out and now do it sporadically, I look at weight programs for beginners, and do start with small light weights. My concern- after a few weeks or months, I begin to experience the tendonitis again. What can I do? How to keep tendonitis at bay? It was an awful 8 months of tendonitis/carpal tunnel in both hands and wrists; you can't appreciate how it affects you until it happens to you. Never going back to that!!! what can I do for supper body strength? (no swimming pools nearby)
In my experience (and only mine!) the tendinitis flares when you are using weights that your muscles can lift but your tendons and ligaments aren’t strong enough for. I’ve learned that I have to sometimes use weights that almost feel too light for me and slowly build up to allow my tendons to catch up. But agree with MaryAnn that a good physiotherapist is worthwhile consulting with
I’m sorry to hear about your tendinitis. I will look into this and also plan to have a physical therapist on to speak on injury prevention!
Great article! There are so many things I could comment on from my own life that support your points, but I'll just share one. The other day at the gym, I had an epiphany. I was doing hanging exercises to maintain and improve my grip strength when it occurred to me that lifting free weights, all of it, is doing the same thing.
I'll never know, but I believe I have more fast-twitch muscle fibers than I do slow, hence why I'm not good at endurance, but am excellent at speed. I've been lifting weights because that's what we're supposed to do at my age, but today I did an intense HIIT session doing functional movements (like I used to do in my 40s), and I felt amazing. More amazing than when I do only weights. Every body is different and we need to find what works for us while keeping the guidelines in the back of our heads. Plus, variety is key.
So true Shelby. Variety is key. As it is for the foods we eat for our microbes. 😂. Anita xx
Thanks for sharing Shelby! I’m the opposite. I think I have more type 1 fibers cause endurance is easier for me than speed. If it feels amazing do it!!
Finally! An article dispelling the muscle myths! Between poor sleep and achy joints, some days it's hard enough to even make it to gym or get out for a walk, let alone worry about whether or not I'm actually exercising correctly.
Thanks Susan. We benefit from all types of exercise. Hope to keep inspiring more women. : )
I agree - all types of movement are beneficial. Even 10 minutes of stretching on my yoga mat makes a difference. Keep inspiring women; I love reading your Substack! 🥰
Thank you for this! I've been trying to add more strength, heavy lifting, into my routine. But I LOVE pilates and barre class and have been trying to understand if I"m wasting my time with these. I won't give them up bc I feel better after doing them, my muscles get to the point of fatigue in classes too. I did see a weight lifting influencer say such exercise is pointless for muscle growth. It's confusing out there!
It sure is confusing. Pilates is excellent for stabilizer muscles including core strength, which is so important with age. I hope that by the end of this, women will be able to understand what different exercises work, so they can create a plan that works for them.
yes, for sure! The guidance is all over the place. Am I wrong to think that muscle fatigue is muscle fatigue no matter if it's with weights or with body weight? I have a million questions! Can't wait to read more!
Body weight exercises are great! I think one place heavier loads can benefit the body is the density of our bones. I’ll be talking about that and touch on this in this post https://maryannjacobsen.substack.com/p/can-these-two-exercises-prevent-menopause
Such an interesting article, thank you!
I'm curious to know why frozen shoulder seems so prevalent in mid-life women and, though I suspect there's no real evidence, whether too many repetitive strength training exercises is exacerbating this?
I've become fascinated by posture - something beloved of both my grannies who lived into healthy old age. I'm sure muscle health and good posture must be connected!
They sure are. Posture influences reach up and balance forward (if hunching over). Anita xx
It can happen for a variety of reasons. Repetitive movements without enough warm up, inflammation, changing hormones, and inactivity in that area followed by sudden increased movement. I plan to write about that. I hurt my shoulder years ago during a class which had fast overheard movements with weights. It took forever to go away.
Great article!!!
Thanks!