Tell me about strength training for women
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Anonymous
| I am nearly 50 and keep hearing that strength training is so important for women my age, and usually people mean weightlifting. But I'm scared to lift weights because I'm hypermobile and get injured easily. It's also really hard logistically for me to get to a gym. I do Hatha or Vinyasa yoga about 4 days a week at home (after many years of a studio practice). Yoga, pilates, walking, and swimming are the only exercises I've ever been able to do as an adult where I could sustain the exercise consistently without injury. I am pretty toned. So am I already doing strength training? Or am I supposed to be lifting big heavy weights? |
Anonymous
| You're doing strength training but it's not enough, or I should say not heavy enough or challenging enough. I have a similar regimen to yours and have recently started noticing that no matter how much of these I do, my body is no longer improving and is actually slowly sliding backwards. So for me I know I now need to add actual weight lifting to my regimen. |
Anonymous
| OP, I am also hypermobile and strength training makes SUCH a difference in my health. It keeps me stable and actually prevents injury. Low (weight) and slow(1x/week to start) is a good rule of thumb to avoid injuries. The fact that you do yoga and pilates means that you are probably in a good place to add a bit of weight to your regimen. You don't have to lift big heavy weights, but adding a little weight can be beneficial. |
Anonymous
| Check out flipping50 and pahla b on YouTube. |
Anonymous
| How about some body weight exercises? Push ups, pull ups, planks, lunges? |
Anonymous
| My mother (76) is also hypermobile. She lifts light weights, slowly. Also has years of yoga, stationary bike, and walking behind her. Yoga was the most problematic for her when she started, because she is so flexible but not strong. (And she was practicing on a padded rug! Her poor wrists were a wreck.) Lifting weights — with proper form — have been good for her. She was diagnosed with osteopenia a few years ago so really got motivated to build strength. |
Anonymous
| I wonder if you could go to a physical therapist for help in how to start. |
Anonymous
| Yes, the yoga is definitely strength training. |
Anonymous
| Buy a tonal if you can afford it. Best investment in my health ever. I do not feel that way about my Peloton. |
Anonymous
|
Don't overthink. Just get some weights and maybe a kettlebell and find some youtube videos. Done.
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Anonymous
+1 Don't let the perfect be the enemy of the good. If you get handweights get at least 10-15 pound ones (or heavier if you're up to it) and do fewer reps rather than light ones that you have to do a lot. |
Anonymous
| Get dumbbells up to 15 or 20 pounds in increments (I have 2, 4, 5, 8, 10, 12, 15, 20) and check out fitness blender. They do great strength workouts, talk alot about proper form, and include good warm up and cool down. They have lots of free videos, or you can pay a small monthly fee for access to all of their workouts. I really like Kelli's workouts best. |
Anonymous
| I'm mid 40s and have done vinyasa yoga since my 20s... its not enough strength training for me. I go to a boutique HIIT gym where the trainers help to make sure I don't injure myself. I feel strong and the results are satisfying. |
Anonymous
| I’m almost 50 OP. You need to add weights. I’ve done yoga since my 20s and if you’re doing a lot of vinyasa, you probably have reasonable core and arm strength, however you need more leg, back, chest, shoulder, even bicep work. Add strength training 2 days/week to start. |
Anonymous
This isn't great advice if OP is hypermobile. |