Women over 40 and already lifting? Let's build a supportive community!
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Hey everyone! I had a very long day playing in a corporate golf tournament. I am not a golfer but am proud to say I didn't embarrass myself LOL.
@megemrj You go girl! Keep hitting that Strong Lifts! You are so smart to nail form before progression. I love sumo squats and do them regularly. Its the only squat I can go past parallel. My preference is as a goblet squat as opposed to the bb on my shoulders.
@WithWhatsLeft Damn girl, you really were just one big knot! I can't believe your shoulders wouldn't touch! Yikes! Thanks for the yoga link, I'll check that one out. I just found Ali's videos and I really like her style.2 -
I do goblet squats, front squats, cable squats, back squats, wall squats and any other kind of squat I can manage. Luckily I don't have bad knees but I do struggle getting below parallel, parallel I can do. What I can't do is load too much weight on any of them. I think I've just lost some of the strength I had before my recent injuries.........climbing my way back up though hopefully!
I do have another suggestion for those of us with weak shoulders. My trainer has me doing inverted rows and two weeks ago I could barely lift myself off the floor I was so weak. Today I touched the bar with my chest and felt really strong in my shoulder. I didn't realize how much strength I'd lost because of the injury but it seems to be coming back fairly quickly now.
If I can work the OHP back in I think I might be able to get back to Strong Lifts!2 -
@modmom1 - Congrats on a nice tourney! Thanks for the squat suggestion. I've been contemplating trying goblet. I hope to start working a little kettlebell activity into my routine soon and will try them then. The other kettle activity would only be supplementary, as I've been warned that too much may hinder progression of SL.
@luluinca - front squats? Rock on. I'm butt heavy and my balance is awful anyway the few times I tried them I almost face planted. The cable squats, I will be researching immediately. Thank you! Btw glad you are doing well with recovery. OHP is my favorite lift! Lulu come back to the program **said in my best imaginary Darth Vader voice**1 -
@megemrj...........I love SL, so yes I'm trying. I've actually started with a lighter bar doing OHP but the 45 is still going to be tough. I'm doing some walking with a KB overhead and gradually increasing the weight there so eventually I'll get back to the bar at least.....LOL
I think cable squats will give you the benefit of doing squats without the extra strain on your knees....hope it helps! And hey.....there's more than one way to "skin a cat".............pardon the expression.....
My favorite lift is Dead Lift.........absolutely love how strong it makes me feel!1 -
I would love to follow this thread! (but am not adding friends - I just don't want to feel an obligation to keep up with people)
I am turning 42 in a couple of weeks. I have been lifting for a year and 4 months? Something like that. I have been maintaining my weight. I am really interested in a bulk and cut cycle. I plan on starting late July/early August. I plan to very slowly add 10 pounds with a possible end time of January/February. This should give me enough time to cut before shorts season.
Have any of you ladies done a bulk and cut cycle? Where you happy with the results?0 -
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?
@megemrg - I can't help you out with those areas either since I'm short, with flat butt, tight hips, squishy tummy, heavy thighs, and probably clumsy too since I always seem to get bruises on my legs. I'm hoping all this lifting will help out.
This is to everyone else: what are your macros and how much protein do you eat? I'm trying to get about 100 grams of protein a day, sometimes more sometimes less, and I'm not consistent.1 -
I was at 40%P/40%C/20%F - shooting for 100-130g protein. Lately, I've just been concentrating on making sure I hit my protein macro, have between 20-36g fat and the rest in carbs.
Glad I'm not the only one with bruises all over their legs.0 -
I'm normally 40%C/30%P/30%F. Right now, getting ready for the shoot I'm 25%C/50%P/25%F. That's a big change for me. Next week I'll be dropping my carbs drastically. I've already warned my husband 0
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5%C/25%P/70%F here
I aim for around 81-93 g protein except on Fast days0 -
Today I weighed in and my bf hasn't moved. My trainer reviewed my food and pointed out that although I was eating below my calories my father macros were way too high. I argued that according to the Twinkie experiment...a calorie is a calorie. But I learned that macros matter and it depends on your body type. Apparently my body type doesn't work well on high fat. I need more protein and less fat. And healthy fats are sneaky and can sabotage your results...I was eating too much avocado and egg yolks. That being said, I don't believe there are banned foods...I can still have my avocado and yolks, just less of it.
If you are not getting the results you expect check your macros. Everyone is different and you need to monitor and adjust according to your body type.3 -
Nuts and cheese are my nemesis @sublimesolutions. I used to eat way too much of them. And fruit. I have to limit myself now.0
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I use my body weight to set my macros:
Protein: body weight x 0.8-1.0
Fat: body weight x 0.4
Carbs: no goal
I view protein and fat as minimums. And carbs just fall wherever they fall.
This site has been a great resource for me: http://www.bodyrecomposition.com/articles/1 -
I have the same macro ratio as @megemrj. I have been eating this way since March and it has changed my life in regards to food completely, plus I am the leanest I have been my whole life. Carbs are like heroin for me- I do much better without them in my diet, other than low carb veggies. My running has even improved significantly.
Leg day today. I will be sore tomorrow- it's already setting in.2 -
Hi all. Got my SL workout done for the day, plus some extras, then a 30 minute run. While I do like SL, I have to get some cardio in because that's just my thing. I like the rush running gives me
My shoulder bothered me a bit when doing the overhead presses but I managed to finish my reps at 50 lbs and good form. I'll stay at this weight next week and try moving up the following week.
My AH HA moment yesterday was mixing my protein powder with water that my gym instructor mentioned. I never though about doing that since I though it would taste bad, but it wasn't that bad at all and I didn't have to count any extra calories for all the added fruits/milk/etc. Now I know how to get my extra protein in. DUH!
Today, I decided to work out before my IF lunch break at 12:30. I was pleasantly surprised how much energy I had doing SL followed by the run. I guess the coffee had a lot to do with it. I may have to keep up with this routine for a while.
Weekend plans: picking up sold out Violent Femmes tickets from Craigslist guy (so excited!!), then clean house since I'm overdue for a nice Spring cleaning. Have a great weekend.
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@modmom1 happy dancing cause it's Friday!! My BIG plans...workout, clean house, swim, sun, and grill as many meals as possible!
@dcresider - that's awesome that you were able to do them all and had to make you feel good! I don't progress the fastest, I'm probably too careful and not even injured at the moment. If it doesn't feel right I take my time until it does. It's funny the hubs was making fun of me two days ago bc ur supposed to be able to finish SL in 45 mins...took me an hour just to finish my squats (included my warm ups) LOL! Had to do my bench press and rows at home. But I did it. You got this.
I add my non-flavored protein powder to my coffee after my workouts. Of course, it's not just coffee but rather should be known as my frufru drink which has 3 cups of coffee in it.
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Hi Ladies! I'm so glad this thread was started; I've enjoyed reading everyone's comments and learning about your journeys! I'm 41, and was an avid runner for about 20 years but that kind of fizzled after I got married (to a non-exerciser) and moved to an area that is mostly concrete and tops 100° for at least 5 months out of the year. That was my excuse for stopping pretty much all exercise. After some health problems last year, I finally forced myself to get back in shape, and dragged myself to the gym.
I'm now doing mostly weight lifting (and loving it!), with maybe a couple of HIIT workouts thrown in during the week. I was putzing around with Strong Curves for a while (this was before the gym, so I had limited equipment), and am currently doing P.H.U.L. I've lost most of the weight I wanted, but when I went lower, my upper body looked too stringy/bony for my taste, while my lower half still clung to the pudge for dear life. So I'm working on eating at (basically) maintenance for now and trying to build more muscle in my work-horse legs (as my grandma calls them) in the hopes that they'll be strong and not just big. I'm also working on the booty, which is stubbornly remaining only slightly less flat than a pancake.
Glad to be here and I hope everyone has a fantastic weekend!2 -
@hcdo you sound like my twin! Well, except for the running part. I run away from running. LOL. I'm in Houston, so I understand the heat issue. I commuted by bike all through last summer, but we were lucky as the heat index didn't get much above 105. It was a cool summer.1
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Hi all. Got my SL workout done for the day, plus some extras, then a 30 minute run. While I do like SL, I have to get some cardio in because that's just my thing. I like the rush running gives me My shoulder bothered me a bit when doing the overhead presses but I managed to finish my reps at 50 lbs and good form. I'll stay at this weight next week and try moving up the following week.
My AH HA moment yesterday was mixing my protein powder with water that my gym instructor mentioned. I never though about doing that since I though it would taste bad, but it wasn't that bad at all and I didn't have to count any extra calories for all the added fruits/milk/etc. Now I know how to get my extra protein in. DUH!
Today, I decided to work out before my IF lunch break at 12:30. I was pleasantly surprised how much energy I had doing SL followed by the run. I guess the coffee had a lot to do with it. I may have to keep up with this routine for a while.
Weekend plans: picking up sold out Violent Femmes tickets from Craigslist guy (so excited!!), then clean house since I'm overdue for a nice Spring cleaning. Have a great weekend.
Holy crap! 50 pound overhead press! Is that 50 pound dumbbells?!
I am skipping weights today. I usually lift M/W/F. We had a work party today and I am too full to lift and keep my food down!0 -
@dcresider- did I read that correctly? The Violent Femmes?!?! Have loved them since the 80s! Lucky girl!! Think I still have their cassettes.
@modmom1- the legs aren't so bad today but they were heavy during my run. That's the thing about running though- you either feel like Paula Radcliffe or you are wondering who tied cement shoes to your feet.
Today was arms- biceps and triceps and the dreaded abs... my weakness. Hate working on them. It hurts (waaaaah) and I seem to improve very slowly. Although I am able to do 3 sets of 10 pike sit ups now which was a dream a couple of months ago. Still no washboard showing up though
Ended it with a 30 minute HIIT run on the TM. No more running outside as we saw a black cougar today. This is a picture of its footprint
Aaack!
Sunglasses are for scale! They weren't spit out!0 -
Been lifting for awhile. I usually just get idea from magazines, the internet or my BF. Getting ready to go to the gym in a bit but not sure what body part I'm going to work on. My struggle lately has been getting in 2-3 lifting days a week cause my schedule has been a little off lately. That and I like to take classes which tend to involve lifting as well. My struggle right now is also cleaning up my diet.0
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A black cougar @60to35??!! Ack!!!
For the abs, I've started using ankle weights and man does it really work those hard lower abs when doing exercises like pike, starfish, mountain climbers, hollow body, etc.2 -
Nice to find this thread, if it turns into a private group, I'd love to be part of it. I'm 52 and on day 1254 here. I'm currently down 103 lbs. I was a few lower, then gained some back and have been plateauing. I started lifting heavy last summer, I do it twice a week, schedule permitting, as well as a couple of bodyweight training classes - I'm a huge fan of TRX. On Monday I scheduled an appt for a Bod Pod test at a local university and was pleasantly surprised to be at 26.8% in the "moderately lean" category. From being a morbidly obese woman most of my life, this was huge. I wasn't sure if the lifting was paying off, it's hard to get out of the cardio/must burn calories mindset, but apparently it is. I met with my dietician and she's got me aiming for another ten pounds or so, which should land me at 22% body fat.4
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@kar328
Wow! Awesome results. Glad you know for certain it's working.I have thought about doing the bod pod. What does it entail? I think I may be the small %age of the population the BMI charts don't work for: short, muscular, large frame. I'm less than 10 lbs away from normal range and it still says the same as when I was 55 lbs away.
Would love to know for sure as it really irks me sometimes!! Unless of course I'm doing it completely wrong. LOL
Welcome! Hoping we get own group, too.0 -
Did my SL at home today.
Good workout, had to deload a little, my back felt tight to start. I took it really slowly and by the end not even a twitch! Yay. Lots better than not doing it at all or going too heavy and putting me out a week or two.
Still had lots of energy so came to the gym for cardio and abs. Love my workouts!!
Hubs suggested taking my energy to clean the house cleaning - hahaha he so CRAZY!2 -
@kar328
Wow! Awesome results. Glad you know for certain it's working.I have thought about doing the bod pod. What does it entail?
Welcome! Hoping we get own group, too.
It involves no food or exercise for the two hours before the test. You have to wear either a bathing suit, or compression shorts and a sports bra, as well as a swim cap - the idea being you want no air pockets on your body to mess up the measurements. All jewelry off as well. I left mine off at home, but didn't take the Fitbit off till I hopped in
First you get weighed on their scale (I weighed at home before I left, in the same outfit, minus the cap and was happy to see my own scale is within tenths of a pound of theirs). You sit in the pod - and they close the door for 45 seconds, open it, do it again and if this is your first time, then do it one more time while you breathe in and out of a tube (holding your nose closed) as you follow the in/out instructions on the computer screen. Then you're done and get a printout of the results and go over them. As someone mildly claustrophobic, it was really easy and I didn't even close my eyes. I chatted with the woman about how close to maintenance I was and was looking for a final weight goal, so she then also plotted out two different weights and how the body fat numbers would correlate, one being 9 lbs and one 12 lbs away. It even accounts for the amount of muscle you'd lose, while losing fat, in my case she used a 10 % loss.
I took the results to my dietician who thinks that since I'm an "athelete" (still find it weird that she calls me that) I would end up losing 5% instead and we settled on a number. And I'll do the test again when I get to it.
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@kar328- I am laughing right now because I read your first post as "I am down to 103" instead of "I am down 103". I was thinking, "and they want her down another 10- to 93?!?!" That's harsh, regardless of height! Then I re-read it and realized that's how rumours get started! Anyways, superb job on the 103. Truly an awesome task.
@mom23mangos- how heavy a weight do you use for abs? I have some 5lb ankle weights. Will definitely give that a try to improve strength in that area. Great idea- thanks!
@megemrj- tell hubs that a clean house is the sign of an injured runner.
Shoulders today. I have gone from lifting 8 pounds for shoulders presses to 15 pounds in a month. It's not Arnold size, but it's getting better.
Finished with a longish sloooooow TM run while watching an episode of The Good Wife on Netflix. Love Julianna M. I want her hair but would be completely inept at styling it myself ☹️ My styling ability stops at ponytail.1
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