In this day and age, there are what seems to be a million, gazillion ways to exercise. It can be ridiculously overwhelming. Top that off with all the experts trying to sell you the “right way” to exercise in midlife and it can make you feel totally batty! I am here to tell you a more simplified way to feel great in midlife. It is not a “get sexy quick” pill, and it is not flashy, but it IS important for many different reasons. That, my friends, is strength training. In fact, strength training and good old walking will take you further in mid-life than “muscle confusion and detoxes” ever could!
The Benefits of Strength Training
Strength training helps build and preserve lean body mass, which is crucial for your overall health and metabolism (the more muscle you have, the more calories you burn at rest). It’s great for your bones too! But my favorite benefit of weight training? It builds CONFIDENCE. Like, big time.
How does strength training work? Well, when you strength train using weights, kettlebells, body weight, bands, etc., the stress causes micro-tears in the muscle fibers. These tears will heal back stronger and larger! When people say “I just want to look toned”, what they really mean is that they want to have muscle that can be seen on their body. What I hear a LOT from women is that they don’t want to look “bulky” or “big” from lifting weights. I am here to tell you that women do NOT have the amount of hormones necessary to get big like a bodybuilder. As an industry professional, I can tell you that it is HARD to gain muscle! The amount of supplements and attention to food intake that is needed to gain bodybuilding type of muscle is not for the average gal like you and me. So, please know that you will NOT look like Aaaarnold if you are lifting weights.
Strength Training Translates to Other Areas of Your Life
I can honestly tell you that the stronger we get in the gym, the better we fare in “regular” life. Need to carry the 25-pound bag of rice to the car from Costco? No problem! Slippery ice in the parking lot? Strength training helps with our balance. Climbing 20 sets of stairs to your kid’s new apartment? Your legs are READY! It’s amazing how much strength training impacts our daily lives.
Proper form is Super Critical!
Form is EVERYTHING! I commonly see two issues in the gym: Ego lifting, where people sacrifice form to lift heavier weights or people not lifting heavy ENOUGH.
If you’re brand new to strength training, it’s important to start with a weight that you can lift for 10 -12 reps with the last few reps feeling challenging but not impossible.
Consistency is EVERYTHING!!!!
Just like eating one piece of chicken won’t turn you into a muscular goddess, neither will completing one strength training session. Having a routine that you perform consistently will give you the results that you want. It’s important to consistently challenge yourself too. There’s a very important principle called “progressive overload”. It means that in order to continue to make improvements in strength, we need to challenge our bodies with more reps, more sets, heavier weights, etc. Go into each session with the mindset of “How can I improve today? Can I lift a little bit heavier today?”
What Do You Need for Weight Training?
If you are just getting started and will be working out from home, a few sets of dumbbells will be great. They don’t need to be pretty and can even be purchased second hand. I would start with 5 and 8 lbs., 10 lbs., and 12 lb. dumbbells, understanding that you may need to work up to the 10’s and 12’s. Eventually you will definitely want to get some heavier dumbbells, ESPECIALLY for lower body workouts since your legs can handle more weight than your upper body. You will also want to get a weight bench. You can get one for about $100 or even cheaper by purchasing a pre-owned one. I highly recommend getting an adjustable bench so that you can expand the exercises you can do down the road.
Working out in a gym and feel suuuper stressed about heading into the “dude’s area”? I totally understand! It can be very intimidating to venture from the cardio machines over to the weight area. My best suggestion is to ask one of the trainers on staff to walk you around and show you where the weights are that you will need. You could even hire them for a single session to take you through a basic strength training workout. Please remember that weights are NOT JUST FOR THE GUYS!!!! You belong in the weight room too!
What are the best strength training exercises for beginners?
It’s best to stick to the basics! The following 2-day workout “split” as they call it in the fitness world will work your upper body on one day and your lower body on another. Each exercise has a clickable link to take you to a YouTube video explaining how to do the exercise. Remember to start with a lighter weight and progress each time you think you can go a little bit heavier. You can do these workouts with a day or two in between or on consecutive days since you will be working opposite muscle groups. You will rest for 30 seconds after each time you do a “set” of 10 repetitions. Any questions? Please leave a comment and I am happy to respond. You can also find me on Instagram at @Stephanie_Boyne
Upper Body Day – Click each exercise for a YouTube demo
Exercise | Sets x Reps x Rest | Notes: Perform each exercise 3 times, rest for 30 seconds between sets and then move on to the next exercise. |
DB Biceps Curls | 3 x 10 x 30 | Palms face up, keep elbows close to the waist |
DB Triceps Kickbacks | 3 x 10 x 30 | Keep knees slightly bent, lock elbows close to the ribs, only move the forearms |
DB Rows | 3 x 10 x 30 | Keep knees slightly bent, shoulders away from the ears, spine nice and long |
DB Lateral Raise | 3 x 10 x 30 | Palms face down as you lift arms just to shoulder height |
DB Front Raise | 3 x 10 x 30 | Palms face down as you lift arms just to shoulder height |
DB Shoulder Press | 3 x 10 x 30 | Palms face out. Start position is 90 degrees, press arms up overhead |
Lower Body Day – Click each exercise for a YouTube demo
Exercise | Sets x Reps x Rest | Notes: Perform each exercise 3 times, rest for 30 seconds between sets and then move on to the next exercise. |
DB Reverse Lunges | 3 x 10 x 30 | Step leg back and bend 90 degrees as you take knee down toward the floor. Press through the front heel (you should be able to wiggle the toes of your front foot). Alternate legs (Right and Left = 1 rep) |
DB Squats | 3 x 10 x 30 | Hold DB by your side, sit back like you are sitting in a chair. Keep belly button tight toward the spine (keep spine tall, chest lifted) |
DB Romanian Deadlift | 3 x 10 x 30 | Roll shoulders back, chest proud, slide the DB down the front of your thighs until you feel a stretch in the back of the legs. Keep core tight as you slide the DBs up |
DB Sumo Goblet Squats | 3 x 10 x 30 | Knees and toes turn out toward the corners of the room. Slide your bottom down and up as if you were sliding your back along a wall. |
Glute Bridge | 3 x 10 x 30 | Lie on the floor, head resting. Pressing the feet into the floor, raise the hips up (think about lifting your pelvis toward your forehead) as you squeeze your glutes, then release and take the hips down to the floor. |
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