Women over 40 and already lifting? Let's build a supportive community!
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I may try something a little less strenuous on the shoulder than OHP though....LOL
I'm working through an injured rotator cuff right now. Man, shoulder injuries are painful!! I'm off the OHP but I find that upright rows are very doable. Let me know what substitutions are working for you.
I've been doing a lot of rows as well but I also started floor presses so my elbows don't go below what would be the bench if I were doing bench press. I do a lot of lat and front raises gradually increasing the weight and also farmer's walks with a 10 lb KB on raised arm and a 35 lb on lowered arm.1 -
Hi everyone! I will be 42 in July. I've lost 55 lbs over the last 4 years or so and aim to lose another 15-25 lbs.
I have been lifting for a while. Used machines off and on but began doing SL 5x5 3 months ago and love it! I began SL with my teenage son, who injured his shoulder (unrelated to lifting) then the hubs began to do it with me, had to quit due to back injury. I am still kicking it alone and hope to continue for a long time!
The results have been wonderful on my 5'1" frame! I have always been very curvy, typical hour glass with a LARGE booty, tiny waist, thick thighs, and wide shoulders. Since lifting, I have noticed:
-hips are not holding fat like they used too and have become more streamline to my thighs.
-back & shoulders are awesome and defined (although I do row a lot as well)
-stomach, seems like abs showing is a possibility (O.O). I work abs about 3-4 times a week, besides rowing & SL. I know I have abs it's just getting the fat gone to see them. LOL
-butt is firming up and lifting nicely. I have accepted it will never go away. It's always been my biggest ***kitten***et and bane.
Lifting has definitely changed my fitness enjoyment and made my goals seem more attainable. So excited for the support!!
Eta: cuz I can!!4 -
Great to have you join us Megemrj!! You're done so well so far, keep it up! I love all that lifting has done and is doing to your shape.2
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49 years young and just started lifting in the last 6 months.
I still enjoy running a bit (30-40 minutes), but strength training has been the turning point in my weight loss plan. My profile pic is from May 7th this year (3 weeks ago) and is from my first Figure competition where I placed 2nd!
49 years old and only lifting for 6 months and you look like that?? You are a goddess.fitagent68 wrote: »I am interested. I just turned 48, not lifting much, just beginning the Body for life program to get back into fitness. I have a lot of weight to lose also. After researching, the body for life program is something that will fit into my work schedule. I have about 65 lbs to lose. A community would be great.
I just finished Body for Life a few weeks ago. My profile pic is at week 10. I'm trying out Bill's new program now called Back to Fit. Very similar but circuit training.2 -
Hi. I'm nearly 41 and am a novice at lifting. I do some dumbbell workouts, only workouts that I see in my Skimble app. I would love to learn from you ladies. I'm v. Short (5foot) and carrying at least 10kgs too much. Any tips? I don't have a personal trainer, but I do go to the gym sometimes. Needs to be more frequent!2
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@jlbs75
Hi fellow shortie! 5'1 41 years here. Good for you trying something new. I don't have a personal trainer either. I do a lot of research, watching, and reading on lifting. Both in the forums, YouTube, and rest of the web. I'm not obsessed. Just want to make sure I'm doing it safely, and I'm informed.
There is a gamut of structured programs you can try as a newbie. I've been lifting for a while and began with a trainer just to get comfortable. It was a Mother's Day special or something. Did wonders for my confidence. My hubs is very knowledgeable but I don't take criticism from him very well so the trainer helped me stay married! LOL
When I chose SL 5x5, I wanted the overall body workout compound lifting does. The machines helped me build muscle but the compounds definitely changed the shape. I review form videos constantly to make sure I'm doing it safely and properly (deadlifts & barbell rows, not pretty). There is an app for your phone that guides you through the workouts, keeps up with your progress, and links to form videos.
I go to the gym, most days, and I have a full weight room at home. Funny, been married 20+ years and the hubs had it before then. I never touched it until SLs.
Sorry so long: basically research to see what appeals to you, watch videos to make sure to stay safe, and have goals.
Lifting has helped me retain the muscle I already built while losing fat.
As always YMMV.4 -
Please count me in. I'm 48 - I used to lift up until a couple of years ago. I loved what it did for my body and confidence, but bad form got me a rotator cuff injury!
So I'm ready to begin again. I need to get a good 20 pounds off my 5'4 frame as well, and I know that weight training will help me get the weight off, and look and feel better.
And if anyone has some good information on lifting with a healing shoulder, please let me know. It's actually a little sore right now as I pulled something a few weeks ago, so I know I need to begin the physical therapy stretches and exercises again. And as much pulling, as pushing.
I'm going to research strong lifts some more, but may just begin with NRWLFW and the movements I learned in PT.
Please feel free to add me as a friend.2 -
@WithWhatsLeft I spent 10 weeks in PT for what they called Frozen Shoulder with a possible small rotator cuff tear. I do the therapy at home still and at the gym. I spend at least 15 minutes or more a day just doing that.
I've gradually been able to add a few things back into my workouts but at much lower weight than I was doing before my injury.
I do a lot with 8 lb weights, lateral raises, fwd raises, bicep curls/pistols/overhand and then do a lot of shoulder rotations with the cable machines as well as pull downs and flys. I just added back in incline shoulder press but only with 17.5 DB's and a floor press with the bar only. I also do a farmer's walk with one arm raised w/only a 10 lb Kettlebell and the other arm down with a 35 lb KB and then switch.
I started swimming again yesterday, doing backstroke, but I could feel it so only went 10 min swimming then 5 min treading water, then repeated that 3 times for a total of 45 mins. I didn't feel any worse for wear afterwards so I hope it was more therapeutic than stressful on the shoulder.
Hope some of this helps!3 -
Hi ladies!! After just recovering from surgery, I am ready to fulfill my goal of training for a bikini competition. I have a lot to learn and hoping to learn from y'all
on how to do this right!! I would love to be a part of a community where I can get some help and accountability. I do not have access to a gym but I have a treadmill and free weights at home that I use.
Here's a little background: I am 42 and have always exercised moderately, though I do have a desk job so relatively sedentary during the day. The past 4-5 years or so I have really struggled with my weight and body composition (haven't gained more than 8lbs but my flabbiness and fat is out of control), so I have increased my exercise to include HIIT and more serious weight training. I have to admit I really struggle with how to design these routines to be effective, I feel I have tried so many over the years and not had success with anything (Split routines, circuit training, HIIT circuits, running, low weight/high reps, heavy weight/slow low reps, BodyRock routines, beachbody workouts like P90X, insanity, ChaLean Extreme, etc). I would really like to train for a bikini competition but am overwhelmed with "how", especially since I am confused since nothing has worked for me in the past. It's not even like I lose a little weight, then gain it back....I just don't lose anything and only gain and get flabbier
Some challenges I face are: 1) my body does not seem to build muscle or keep muscle tone, muscles are still flabby and loose even with consistent training and increasing challenge 2) I do not lose lbs or inches with exercise no matter what I try with diet/exercise (I lift heavier weights and can run longer/faster than ever yet I am heavier, bigger and flabbier than ever) 3) I have been diagnosed with hashimoto's hypothyroid 4) I suffer from water retention for unknown reasons (I suspect it's hormones but haven't yet found anything that relieves this) and this definitely gets in the way of weight loss results and how I feel/look 5) I have tried various ways of eating and this hasn't seemed to be effective either: low carb, high protein with veggies and low fruit, small frequent meals, 3 meals no snacks, etc.
Would love some direction on what programs have worked for you that I can try....I just feel like I haven't found the right thing or else something is REALLY wrong with my body 0 -
Worked on my back today followed by a 30 minute run.
My goal is to do those darned pull ups unassisted!!3 -
@klaak I have a suggestion for you but please take it as that. I don't like pushing diets on anyone as I am not a doctor or dietitian but this way of eating worked for me. I am also hypothyroid and struggled with 30 extra pounds FOREVER, even sometimes running 200 miles a month. It is-
The Paleo Thyroid Solution by Elle Russ
Best of luck. I hope you find a solution.1 -
I'm in.1
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@WithWhatsLeft I spent 10 weeks in PT for what they called Frozen Shoulder with a possible small rotator cuff tear. I do the therapy at home still and at the gym. I spend at least 15 minutes or more a day just doing that.
I've gradually been able to add a few things back into my workouts but at much lower weight than I was doing before my injury.
I do a lot with 8 lb weights, lateral raises, fwd raises, bicep curls/pistols/overhand and then do a lot of shoulder rotations with the cable machines as well as pull downs and flys. I just added back in incline shoulder press but only with 17.5 DB's and a floor press with the bar only. I also do a farmer's walk with one arm raised w/only a 10 lb Kettlebell and the other arm down with a 35 lb KB and then switch.
I started swimming again yesterday, doing backstroke, but I could feel it so only went 10 min swimming then 5 min treading water, then repeated that 3 times for a total of 45 mins. I didn't feel any worse for wear afterwards so I hope it was more therapeutic than stressful on the shoulder.
Hope some of this helps!
Yes thanks, especially the reminder to continue the therapy and strengthening at home, which I have been very slack about.0 -
I'm 49 yrs old and losing weight, so I need to start lifting weights. I hate the bat arms I'm getting and if I don't start lifting soon I'll soon fly away... so .... help!0
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Hi ladies, i am not sure if this is the right group for me. I am 57, soon to be 58 y/o. My main exercise is cycling and i started lifting and doing core work to improve my riding. I have had a personal trainer for one day a week for 2 months and I GAINED 1/2 - 1 inch everywhere on my body including my waist with no weight loss. So i think it is an increase in muscle. I know I don't have any fat on my shoulders. 2-3 years ago did intermittent fasting and got down to 122 lbs. I know i lost both fat+muscle. Now i am back up to 139 and I am 5'3 - so my goal is now 125-130. I have a hard time letting go of the dream to have that 20 year old body again. It ain't gonna happen without liposuction. I only have 10 lbs to lose, and will ever be able to get rid of this belly at my age?0
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@WithWhatsLeft I am going through rotator cuff rehab right now as well. Doc recommended 12 weeks of aggressive physio. I haven't started yet, but I've been working on it myself mostly through yoga and continuously stretching it during the day. In a week I went from not being able to place the back of my hand on my lower back, to being able to touch my mid back (for comparison, my 'good' hand can reach way up between my shoulder blades). I have yoga to thank for that. Hope you find something that works for you
Welcome @cinflo58, @sugarysweetheart, @runningforthetrain and @klaak
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So I'm planning a photoshoot in 11 days. It just kind of happened and I'm quite excited about it (and very intimidated). I'm not in competition form...haven't ever gone that route. My upper body is good, but I carry extra on my lower body and there are no visible abs).
My gf is a photographer and they are doing a one day blitz for fitness shoots at a really great price. My goal is to capture the effort that I put into my health. I got my personal training certificate a year ago so I do some training outside of my day job and I want to use the photos for that. No one but my husband knows I'm doing this (that's for my own mindful protection..in case I'm disappointed in the photos lol)
I've been doing a lot of research for prepping before a shoot and I think I have a pretty good plan of manipulating protein, carbs, sodium and water. From now until 5 days out I'll be shooting for:
1.5grams protein/lb of body weight
.5 grams of carbs/lb of bw
maintaining bw x 10 for calories.
For the last 5 days I'll be running a schedule of dropping carbs and then a high increase. Calories will stay the same. I'm not trying to go extreme, but I want to look the leanest I can and still look healthy and round out the muscles.
For any of you that have prepped before, how do I handle the day of the shoot? It's in the afternoon. I'm reading that its very minimal water and frequent carbs (dry carbs every few hours). Can you help me with that?
And if anyone has advice, I'll take it!0 -
Good morning ladies! I wanted to share this kick *kitten* biceps/triceps workout I did last night. It hurt so good!! A lot more reps than I usually plan but it was a good challenge to really switch it up. I tried not to drop my weight too much but it is necessary to drop if you're used to 8-12 reps. Push hard!!
Have a great Tuesday!
Single arm curls 4 sets: 30, 25,20,15 reps
Overhead tri ext 4 sets: 30, 25, 20, 15
Concentration curls 3 sets: 30, 25, 20
Skull crushers 3 sets: 25, 20, 15
Alt hammer curls 4 sets: 30, 25, 20, 15
Tri kickbacks 3 sets: 20, 15, 10
Hit some abs between sets, you know, 'cause we're crazy like that0 -
Hi ladies. 46 and 5'1" petite lady who's fairly active doing SL and running and bicycling. I've been doing SL for a few months now but have slightly injured my rotator cuff and trying to get back to it by increasing weight and reps gradually. My downfall: I'm a foodie and love the vino and try to incorporate it within my macros. I'm currently eating 1290 calories and eating my cardio calories back. Still have a lot of fat to lose and hoping that all this hard work will eventually pay off.4
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Great to meet you @dcresider
Seems like a lot of rotator cuff injuries around here. You'll have to share some of your favorite recipes!0 -
@modmom1, your photo shoot sounds like so much fun! I've never done anything like that, but I did do a boudoir shoot for my husband a couple of years ago. I hadn't been working out at all, and I only had a couple of weeks notice, so I pretty much cut all carbs/sugar and did Jillian Michaels ab workouts every day. LOL
I have a friend that specializes in athlete/dancer children's photos (her daughter is a competitive gymnast) and they are so breathtaking. http://cathynoblephotography.com/index2.php?v=v1 Check out the artists and athletes section. You might find some poses/inspiration.1 -
Back to the weight room today - first in a long, long time.
Day 1 of SL 5x5 - I did the beginner start, where you don't load any weights and just use the barbell. It felt weird not loading anything but I hurt myself doing my own "thang" so now I'm going to do an actual program and I want to ensure I don't overstress my shoulder.
I also did some rotator cuff work. Face presses, after reading this: http://www.primalhub.com/how-to-strengthen-your-rotator-cuff-video/, then scapulars and internal / external rotations per this: http://www.muscleforlife.com/rotator-cuff-exercises/.
Low weights, nice and easy, wake everything back up!2 -
Hi ladies. 46 and 5'1" petite lady who's fairly active doing SL and running and bicycling. I've been doing SL for a few months now but have slightly injured my rotator cuff and trying to get back to it by increasing weight and reps gradually. My downfall: I'm a foodie and love the vino and try to incorporate it within my macros. I'm currently eating 1290 calories and eating my cardio calories back. Still have a lot of fat to lose and hoping that all this hard work will eventually pay off.
I'm off the sauce for a while. I love wine and good food, so much. But I just cannot drink and lose at the same time.
It's horrible.
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@mom23mangos those photos are beautiful. So artistic and graceful. Thank you for sharing. I am looking hard for inspirational photos. Everything seems to be no clothes and lots of *kitten* hahahaha. I'm thinking more along the lines of combining yoga poses with dumbbells. I will have pants on!!
That baby face is cracking me up0 -
Hey gals! I think it would be great to get together with other women over 40 who have a real interest in lifting and want to be actively chatting with each other. Whether you're on your first program, been at it a few months, or even a few years...we can all learn from each other. Let's face it, keeping fit or finding fitness over 40 is HARD!
I'm 46 and have been lifting off and on for about 5 years but have been more committed to it over the last year. Yoga is also a big part of my practice. I come from a lifetime of weight struggles and thyroid issues (I no longer have one) and this road into strength training is creating wonderful changes to my body. My only regret is that I didn't find it sooner in life. I have no desire to compete, just to be the strongest, healthiest me and balance it with life enjoyment (that means don't touch my cookies hahaha)
So shout out! Where are you in your strength training journey? Let's be supportive of each other! Let's hand out the HIGH FIVES for the great days and give support for the low. Let's talk workouts, bucket lists, frustrations, and the best in compression workout clothes to hug that 40+ year old body in and up lol.
If there's enough interest here, I'll start a private group for us
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Hi,mob mom I am 46 struggle with loosing weight and really want to see results faster than I do motivation I need and support that will give me more motivation to continue. Thanks in advance Alesia.2
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@WithWhatsLeft I am going through rotator cuff rehab right now as well. Doc recommended 12 weeks of aggressive physio. I haven't started yet, but I've been working on it myself mostly through yoga and continuously stretching it during the day. In a week I went from not being able to place the back of my hand on my lower back, to being able to touch my mid back (for comparison, my 'good' hand can reach way up between my shoulder blades). I have yoga to thank for that. Hope you find something that works for you
Welcome @cinflo58, @sugarysweetheart, @runningforthetrain and @klaak
Thanks! I actually did 12 weeks of PT. My RC injury wasn't bad, but unknown to me until my evaluation, my muscles were so tight and knotted (no rolling, massage or proper stretching) that when I laid on my back, my shoulders didn't touch the table! I was a mess. PT assistants kept asking me if I'd been in a car wreck. I could barely turn my head.
Alsso wasn't using proper form when lifting and was letting my dominant right side bear the burden - for example, when doing rows, I wasn't squeezing my shoulder blades to ensure both sides were working equally. The effect this had was a pinching sensation in my left shoulder when I ran, that I couldn't figure out. Very uncomfortable. Finally the PT felt me up again (lol) and realized that my rib cage was now a tiny bit crooked. She had the largest PT in the practice come adjust me. And it worked, although I felt like he beat me up for a few days!
I'm now being *very* careful at the gym, I'm being more vigilant about doing the exercises at home I'm supposed to, and I like this yoga sequence for neck and shoulders: https://www.youtube.com/watch?v=zLVYdiY_T0E1 -
Did my strong Lifts today. Still pretty low on the weights I think but I am progressing. I held back on progression for awhile to work on form.
Squats: I do Sumo as I am able to get close to or break parallel there. I was in a car accident in my teens (oh my that was 24 years ago!!!!) and am missing ligament/cartilage & part of bone in my right knee. WOW!!! 24 years ago (O.O)...
On to question- do any of you do squats other than back squats as part of your normal routine? Not just strong Lifts but any routines.
Hubs thinks I'm odd for the Sumo but with the knee, it's the most comfortable, controllable, and doesn't cause swelling (too badly) afterwards. I do catch myself having to correct my stance on deadlift and rows often as I try to assume the Sumo stance. LOL
Eta: BC I'm a goober and forget stuff0 -
@modmom1 - I've always had weak shoulders so I'll need take it slow. My highest bench press was up to 85 lbs. but then realized my form wasn't good. Once I did it correctly (bench all the way down to your chest), it was harder than I expected.
@WithWhatsLeft - I know about the vino so I'm cutting down to one glass ever other night with dinner, although now it's beer season. Yikes! Sorry about your rotator cuff problems. Mine started just recently so I've cut down on the weight and focusing on form. Its still twinges ocassionally
@megemrg - do whatever is comfortable for you but eventually try to get your legs more parallel to your shoulders. Also, someone told me to do wall sits and slowly go down as far as you can and hold for a while. This should open your hips (my hips are really tight) and it's amazing how far down I can go now. Good luck!1 -
@dcresider. Thanks for the feedback.
I've heard of the wall sits too. I do assisted/braced squats (not sure that's the correct name) in between each of my Sumo sets. I hold on to one side of the rack very low down with my hands and squat as low as possible and hold for awhile, until my hip begins to ache. I am able to get pretty close to heels. I do the position in Sumo stance. Think maybe I should try it in back squat?
I do the wall sits when I use my cage at home but need to implement them more as I'm not consistent with them each time. I don't do them at the gym as I would be facing the guys working out. That weirds me out. I like to pretend I'm alone, if i can't see them, they aren't there! Works great until the hubs walks over and reminds me, yep others are here. I'm working on expanding my comfort zone a few more feet though...baby steps you know.
Also, God blessed me, ABUNDANTLY, with a big butt, huge tight calfs, inner ear imbalance, and over all clumsiness. Not excuses, just things I work with. Any help with those areas?1
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