Advice about Lifting - Women over 50

mabug01

I had a hysterectomy 3 weeks ago. My doctor has told me that I must lift no more than 5-10 pounds. For Life. Yep, He said "women your age, even if they have never had a hysterectomy, should never lift more than 5-10 pounds because you run the risk of injuring yourself internally." We should also not do lunges, or high impact aerobics. I'm wondering if anyone else has been given this advice. I'm particularly interested to hear the opinions of those of you who may have had a hysterectomy, and your experience with exercise afterward.

roxylola

I don't fall in to the category but I have no words, 4 tins of beans weighs that much, how would you ever carry shopping. And what about preventing osteopirosis by high impact stuff and lifting to build bone density? What sort of doctor was this? Not being funny but maybe if they are a specialist they may have a very skewed idea of the world generally.
I do understand you need to recover and that will take some time but not forever

Incidentally my friend has had a hysterectomy and managed to lug her (not really very) small child around eventually afterwards

AliceDark

Um, really? Ever, in any context? I would concede the point if he were just talking about post-surgery, but ever? I would get a second opinion. My purse weighs 5 pounds, and my grocery bags always weigh 10+. He thinks women over 50 should never pick up their grandchildren? Barring special circumstances (like while you're healing from surgery) or other injury, that just seems like incredibly limiting and impractical advice, especially when applied to "all women over 50."

mabug01

Yes, he definitely said FOR LIFE. Oh my gosh, I never really thought about it from that practical sense, but, yes, I could never lift a grandchild, or heavy groceries. He's got to be a bit whacked, then. He is a gynecological oncologist. Edited to add: I'm not receiving any cancer treatments, other than the surgery, so the former cancer is not an issue in his decision.

ythannah

I had a hysterectomy at age 33. I'm 51 now.

Immediately following the hysterectomy I was told to lift nothing heavier than 2 lbs for 6 weeks. After that there were no restrictions.

I weightlift. Not as heavy as some of the women on here, but definitely WAY more than 10 lbs. I'm sure I would have had to lift and carry a 35 lb bag of dog kibble soon after the > 2 lb ban lifted and have done so pretty much monthly all the years since. Nothing has fallen out

I find that doctor's advice pretty sketchy. Is this an older physician by any chance?

AliceDark

Maybe he meant just in terms of exercise, but then that doesn't make any sense either! I mean, if I can safely lift my 10-pound grocery bags onto the counter, why isn't it safe for me to curl a 10-pound weight?

mabug01

ythannah wrote: »

I find that doctor's advice pretty sketchy. Is this an older physician by any chance?

I would guess he is in his mid to late 40's.

AllanMisner

Please beat that doctor to a pulp when you prove them wrong. Every human (male or female) was designed to adapt to progressive resistance. So, yes, while you are healing, you should be careful. Afterward, you should take charge of your body and life and begin building the strength and fitness you want.

Interesting fact, the uterus does not create any hormones that matter for strength, health or fitness (beyond those for pregnancy, which you’re past). If the surgery was done well, you’ll heal and you can begin building.

Please don’t not. You owe it to yourself to be the best you can be. I can recommend some programs when you’re healed and ready.

mabug01

AllanMisner wrote: »

Please beat that doctor to a pulp when you prove them wrong. Every human (male or female) was designed to adapt to progressive resistance. So, yes, while you are healing, you should be careful. Afterward, you should take charge of your body and life and begin building the strength and fitness you want.

Interesting fact, the uterus does not create any hormones that matter for strength, health or fitness (beyond those for pregnancy, which you’re past). If the surgery was done well, you’ll heal and you can begin building.

Please don’t not. You owe it to yourself to be the best you can be. I can recommend some programs when you’re healed and ready.

Thank you. I might send you a message in a few months for advice about a program.

ythannah

mabug01 wrote: »

ythannah wrote: »

I find that doctor's advice pretty sketchy. Is this an older physician by any chance?

I would guess he is in his mid to late 40's.

Yikes. From that advice I assumed he was an antiquated old coot.

There are a number of age 50+ women on here who lift, and others who are far more athletic than me, runners, etc.

Current thinking from my own reading says that all of us should maintain (or increase) our level exercise in later years to maintain optimum health. Weight lifting is particularly recommended for older women to prevent loss of muscle and bone density.

AllanMisner

Ladies (and gentlemen), we all face losing 1% (on average) of muscle mass per year after age 35. Do the math on that, and you can understand what our 60s, 70’s, and 80’s would be like if we don’t manage that.

The good news, you can build muscle no matter how old you are.

mabug01

AllanMisner wrote: »

Ladies (and gentlemen), we all face losing 1% (on average) of muscle mass per year after age 35. Do the math on that, and you can understand what our 60s, 70’s, and 80’s would be like if we don’t manage that.

The good news, you can build muscle no matter how old you are.

I'm glad to hear that you can build no matter your age. I'm feeling a bit more hopeful now. I have to admit, the doctors advice was really getting me down.

ythannah

AllanMisner wrote: »

Ladies (and gentlemen), we all face losing 1% (on average) of muscle mass per year after age 35. Do the math on that, and you can understand what our 60s, 70’s, and 80’s would be like if we don’t manage that.

The good news, you can build muscle no matter how old you are.

I don't know the exact figure but I believe the loss is significantly accelerated for women during and post menopause.

And one caveat: the whole building muscle thing is usually much easier for men than for women, especially us middle-aged (see aforementioned menopause) women. Which doesn't stop me from trying, but I have to be realistic in what I can actually hope to achieve.

rileyes

Go back in a year and tell your doctor to lie on the ground and deadlift him. I'm 54. Partial hysterectomy. Very athletic. And I'm making a plan of lifting to 100.

RoxieDawn

I am not 50 (but close) and I just started lifting this year. I have not had children but my plumbing still works great except the old icky menopause.

My doctor encourages me to exercise as much and as often as I want to. And my doctor is pretty cool.

I build plenty of muscle. I have to be careful because of my chronic back pain but this is not from anything other than crappy posture through the years. My back (C4) hurts during working out but it is actually relieved after resting. It's just a thing.

CarlydogsMom

mabug01 wrote: »

AllanMisner wrote: »

Please beat that doctor to a pulp when you prove them wrong. Every human (male or female) was designed to adapt to progressive resistance. So, yes, while you are healing, you should be careful. Afterward, you should take charge of your body and life and begin building the strength and fitness you want.

Interesting fact, the uterus does not create any hormones that matter for strength, health or fitness (beyond those for pregnancy, which you’re past). If the surgery was done well, you’ll heal and you can begin building.

Please don’t not. You owe it to yourself to be the best you can be. I can recommend some programs when you’re healed and ready.

Thank you. I might send you a message in a few months for advice about a program.

Do that; connect with @AllanMisner when you're ready. I can't understand why that "doctor" would say something like that. There may be some underlying reasoning that makes no real sense whatsoever, like maybe your Dr. has just seen some folks injured that say "my knee/hip/shoulder/whatever went out when I was lifting weights..." and they logically progress to "weightlifting injures people," when in fact it is likely that said injuries are likely to have happened from doing weightlifting WRONG--incorrect form, too much too quickly, etc.

I'm almost 53, started lifting progressively harder weights when I was 52, and while I am no superhero, I can squat over 100 pounds, deadlift 150...you get the picture.

Weightlifting is simply one of THE BEST exercises a post-menopausal woman can do for her health, bar none. Lifting weights is a resistance exercise that helps, among other things, build and maintain bone density, which helps prevent breakage in our older years. It helps build core strength, which helps us maintain our balance as we age. It maintains muscle mass, which starts to deteriorate as we age. It burns more calories, which helps us maintain a healthy weight as we age.

As long as you learn correct form, start at a reasonable volume/weights/reps for your level and build up to progressively heavier weights, undertake a known program or use a good (emphasis, find a good one) personal trainer who can help you develop a program, and include this program in your lifestyle, there is, literally, no downside.

Look online for stories of weightlifting success (NerdFitness has some good ones, among others). I highly suggest that you do find someone--a personal trainer or someone who really truly knows what they're doing--help you get started. Form is of the utmost importance--incorrect form can lead to all sorts of problems (hence why doctors--who really only see injured people, right--may tell you to avoid it). Look on YouTube for proper form videos, and watch many, many of them to get a sense of what you intuitively feel is right (some are not, others are).

Take a look through these discussion threads, there are discussions every day on "what program should I use", on women's success stories, on how to develop a nutrition plan, etc. while lifting weights. Read, research, and spend some time learning all this. You won't regret it. Look at the Eat, Train, Progress group here on MFP.

And lift.

SO glad you wrote this thread--your intuition was spot on. What a sad mistake this doctor is making, I can't imagine how many women he has told this to who have followed his direction and will suffer mightily in the long run for listening. Good luck!!!!

rick_po

I know sometimes doctors over-simplify their advice, so I'd ask what specific injury he's worried about, and make a decision about how smart/dumb his answer is.

teanahk

While your doctor's advice may be overly cautious for the general population, he would be more familiar with your surgery and medical history than all of us strangers on the internet.

Do you have another appointment coming up? I like the suggestion above to ask specifically what the concern is, maybe see if he can offer a bit more guidance on what exercises are safe.

While I'm not over 50 I do have some similar restrictions. I've found there are a lot of low impact cardio videos on youtube. Even some Zumba routines are alright if you avoid any of the jumping moves. Smaller weights and resistance bands might be an option for strength training.

juliewatkin

I'm 50 but haven't had a hysterectomy. I understand that recovery can take a while as one of my team mates had one in the fall and didn't believe her doctor that it would take as long to recover as they said.

We are both competitive powerlifters and she's taking her recovery seriously so that she can continue to compete.

I've deadlifted well over 300lbs and have yet to have my uterus shoot out. Having said that, I'm not a doctor and perhaps there's more to it. I'd recommend talking to another doctor.

Chieflrg

I know you are questioning females, though I have a similar story with a previous doctor.

When I was 40 I was already DX'd with a autoimmune joint disease as well as late stage cancer that one of my operations had a 10" incision from my belly button down while my intestines, liver etc was removed from my body.

I was told not to lift more than 20lb ever again and I've been a lifter for 30 years. Within a year I was crippled as the disease feasted on my inactive joints and connective tissues.

I decided all or nothing on lifting heavy again but started all over with a program called Starting Strength so I started only with simply an Oly bar. I know some woman have never fully recovered from hysterectomy, but perhaps lifting at some point might of helped a percentage.

I wish you well.

branflakes1980

I am not over 50, however I know plenty of people that are over 50 and are still extremely active, even a few who lift weights. My advice to you would be to seek a second opinion. And best wishes on a speedy recovery from your surgery!

urloved33

mabug01 wrote: »

I had a hysterectomy 3 weeks ago. My doctor has told me that I must lift no more than 5-10 pounds. For Life. Yep, He said "women your age, even if they have never had a hysterectomy, should never lift more than 5-10 pounds because you run the risk of injuring yourself internally." We should also not do lunges, or high impact aerobics. I'm wondering if anyone else has been given this advice. I'm particularly interested to hear the opinions of those of you who may have had a hysterectomy, and your experience with exercise afterward.

This sounds very very weird. Later in life women are benefited by lifting weights for so manr reasons...ant this internal injury thing weird. lunges and more...its just nothing I have ever heard.

Im 55 I lift 50 - 60 - 70 pounds on a weekly basis but I have been lifting since I was 34 years old.

SonyaCele

get a new doctor. I'm 48 (almost 50) and i power lift in the hundreds of pounds range. Our bodies are way stronger than we think. I power lift with ladies in their 50s, 60 and even 70s. There is no way i am gonna limit my weight to 5 or 10 pounds, my plate of dinner weighs more than that.

Larissa_NY

I haven't had a hysterectomy, but I'm in my mid-40s and have rheumatoid arthritis. My rheumatologist told me not to lift anything over five pounds. Four years later, I deadlift over 200 and squat almost 150, and nothing's exploded yet.

Doctors in general are not well educated on the benefits of lifting. You might want to talk to a sports doctor before you make any decisions.

mabug01

I am so grateful to hear all your good advice and your stories. Thanks for your support. I won't let that doctor put limits on my life.

Kenda2427

I had a hysterectomy at 25 and had a 1 yr old at home. I lifted him and everything else. I am now just a few months shy of 50 and I still anything I can. I suggest you find a new doctor because yours is giving you and other women over 50 very bad advice. Your bones will weaken if you keep them strong and lift.

Serah87

mabug01 wrote: »

I had a hysterectomy 3 weeks ago. My doctor has told me that I must lift no more than 5-10 pounds. For Life. Yep, He said "women your age, even if they have never had a hysterectomy, should never lift more than 5-10 pounds because you run the risk of injuring yourself internally." We should also not do lunges, or high impact aerobics. I'm wondering if anyone else has been given this advice. I'm particularly interested to hear the opinions of those of you who may have had a hysterectomy, and your experience with exercise afterward.

Never heard that, I've had a hysterectomy about 9 years ago. I lift heavy and nothing has fallen out.

Vailara

I haven't had a hysterectomy myself, and I'm all for following doctors' advice, but I would clarify it or get another opinion, specific to your surgery. I've read lots about the benefits of strength training in older women, including the elderly. Limiting yourself to 10lb would mean that you couldn't do basic tasks like vacuuming or mowing the lawn.

It's my belief that muscle and bone health becomes even more important as we get older. I'm in my 50s with heart disease and doing heavy lifting (squats, deadlifts, etc.).

maxit

mabug01 wrote: »

I had a hysterectomy 3 weeks ago. My doctor has told me that I must lift no more than 5-10 pounds. For Life. Yep, He said "women your age, even if they have never had a hysterectomy, should never lift more than 5-10 pounds because you run the risk of injuring yourself internally." We should also not do lunges, or high impact aerobics. I'm wondering if anyone else has been given this advice. I'm particularly interested to hear the opinions of those of you who may have had a hysterectomy, and your experience with exercise afterward.

My doctor told me last year lifting heavy was fine (I am 64). Your doc sounds very old school regarding "women your age..."

mazdauk

Post-operatively I can see his point, but after that - no way! I know it can take varying times to recover from this op - two of my colleagues had it last autumn and one took much longer than the other to heal, even though they were similar age and fitness levels. I would definitely get another opinion.

missh1967

WTF?? Your doctor must be 150 and hasn't caught up with the times yet. Post-op yes, but not for life. Holy crap.


Also, I would encourage you to look into the "Strong Women Stay Young" and "Strong Women Stay Slim" books by Miriam Nelson. She has conducted studies on strength training and its benefits in women into their 60s, 70, 80s, and beyond.