Thank you! Would love more info on how much muscle it’s possible for middle-aged women to add. The study you reference cites an ‘amount’ of muscle gained through weight training but not a time frame.
3 time Presidential Physical Fitness awardee here 😁😁. I have always loved weightlifting, beginning in 7th grade, when I was the only girl my PE teacher allowed in the weight room during class. Once I hit menopause it was like the bottom dropped out, tired all the time and seemingly longer recovery times. I am still strong but am having issues with "menopause middle" and working around my arthritis. I have to settle for Zercher squats and am unable to do overhead presses because my shoulders have it the worst. I have been trying to adjust my workouts, but I feel like i haven't worked out at all if I don't lift heavy.
Thank you for the links. Very interesting and something for me to explore. Docs have not wanted to put me on hormone therapy because of prior DCIS. Have not found a doctor yet willing to buck the system.
Interesting and helpful. I have been doing a boot camp for over eight years now (a mix of strength and cardio), and sometimes I have felt discouraged by a lack of "gains' at times. More often now for me, I realize the mental part of working out is maybe more important than the physical gains!
Very helpful and encouraging. I always suspected a genetic component to blame for my minimal strength. But I also have found that I enjoy weight training more than any other form of exercise because I see immediate results. It can be daunting at most gyms, though, but as I have gotten older, I don't care much about what others might think about my very slow progress.
during my 20s, 30s, I was stationed in various places around the world. No matter what kind of raggedy arsed weight lifting room there was in my barracks,or one near by, I never lacked for offers of assistance. This wasn't about men hitting on women at the gym. It was men who knew that women had to be strong to pass PT tests, who had daughters that weren't too much younger than I and my friends were. I was happy for their help and advice. Maybe being around mostly men while lifting made me see it differently; a few times I'd go to the gym that offered weight classes and be discouraged by all the beautiful young ladies in their Jane Fonda leotards, styled hair, and beautiful make up and jewelry. I was bad about this; my gear was a faded t shirt and droopy sweatpants, ha!! I could not see the value in getting dressed up only to sweat and press and push. Later, I realized that the gym was a good way for many of those pretty women to have a healthy way to get out of the house, get a break from small children, etc. Good on them!!
I love this! Also great 80s picture 😊 Lately I’ve been having a little discomfort while doing biceps exercises with very light weights. I don’t know if it’s normal or if I need to go to a trainer one time?
Thank you for this! I have lifted regularly for the past year and have seen major changes at 42. I unfortunately tore my labrum in my hip while running and am deep into PT but I am trying to keep on it. Thanks for the motivation!
Thank you! Would love more info on how much muscle it’s possible for middle-aged women to add. The study you reference cites an ‘amount’ of muscle gained through weight training but not a time frame.
I’ve had a hard time finding this info.
Great post!
Thanks for letting me know. I'll look into it!
3 time Presidential Physical Fitness awardee here 😁😁. I have always loved weightlifting, beginning in 7th grade, when I was the only girl my PE teacher allowed in the weight room during class. Once I hit menopause it was like the bottom dropped out, tired all the time and seemingly longer recovery times. I am still strong but am having issues with "menopause middle" and working around my arthritis. I have to settle for Zercher squats and am unable to do overhead presses because my shoulders have it the worst. I have been trying to adjust my workouts, but I feel like i haven't worked out at all if I don't lift heavy.
My younger self is very jealous! I'm sorry you're having a hard time. Have you tried hormone therapy? Here are some posts that might be helpful:
https://maryannjacobsen.substack.com/p/the-surprising-fitness-shift-midlife
https://maryannjacobsen.substack.com/p/the-essential-question-midlife-women
Thank you for the links. Very interesting and something for me to explore. Docs have not wanted to put me on hormone therapy because of prior DCIS. Have not found a doctor yet willing to buck the system.
I think there's a lot you can try. Let me know how it goes!
Interesting and helpful. I have been doing a boot camp for over eight years now (a mix of strength and cardio), and sometimes I have felt discouraged by a lack of "gains' at times. More often now for me, I realize the mental part of working out is maybe more important than the physical gains!
Yes, that is so true!
Very helpful and encouraging. I always suspected a genetic component to blame for my minimal strength. But I also have found that I enjoy weight training more than any other form of exercise because I see immediate results. It can be daunting at most gyms, though, but as I have gotten older, I don't care much about what others might think about my very slow progress.
Thanks for sharing! I feel the same now. It’s just getting the right environment that seems the most challenging!
I needed this desperately, MaryAnne: THANK YOU. 💪
Aww…thanks Tara. I figured some women needed to hear it!
during my 20s, 30s, I was stationed in various places around the world. No matter what kind of raggedy arsed weight lifting room there was in my barracks,or one near by, I never lacked for offers of assistance. This wasn't about men hitting on women at the gym. It was men who knew that women had to be strong to pass PT tests, who had daughters that weren't too much younger than I and my friends were. I was happy for their help and advice. Maybe being around mostly men while lifting made me see it differently; a few times I'd go to the gym that offered weight classes and be discouraged by all the beautiful young ladies in their Jane Fonda leotards, styled hair, and beautiful make up and jewelry. I was bad about this; my gear was a faded t shirt and droopy sweatpants, ha!! I could not see the value in getting dressed up only to sweat and press and push. Later, I realized that the gym was a good way for many of those pretty women to have a healthy way to get out of the house, get a break from small children, etc. Good on them!!
Great perspective! We all come from different backgrounds and experience! My early gym days taught me to feel comfortable in a weight room.
I love this! Also great 80s picture 😊 Lately I’ve been having a little discomfort while doing biceps exercises with very light weights. I don’t know if it’s normal or if I need to go to a trainer one time?
I always like to get guidance when things feel off, but it's up to you.
Thank you for this! I have lifted regularly for the past year and have seen major changes at 42. I unfortunately tore my labrum in my hip while running and am deep into PT but I am trying to keep on it. Thanks for the motivation!
Thanks Laura! Good luck with the PT!
Love this! You keep going and you’ll see more gains over time.