at-home weightlifting program for women over 50 (or 40)

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:pssst - you don’t need a program “for women.”

You do. Women have greater joint flexibility and modification from a man’s program can help reduce injuries. Women also have stronger legs so knowing how to use them is important.
After birth? A program to rehab the back muscles and core will help a lot.
A split program focusing on left and right is also more practical for women.

omg no you do not. Use Starting Strength.

-woman lifter x 25 years.

So? I have been lifting for 12 years, not a spring chicken either. The key is to allocate your time and energy wisely as what you do outside of the 3x workouts that actually matter.

You really have not successfully defended your original (inaccurate) point here. There is no man’s vs women’s weightlifting program. There are lifts and mods and maybe you have a specific reason to have PT for some period of time. The “split program” being uniquely good for women I can’t make heads or tails out of; there’s no anatomic or physiologic rationale for it.

OP, there’s a lot of BS in and about the gym. That’s the bottom line.

I agree with you! I haven’t been lifting nearly as long but I do everything men do just lighter weights.

Most men can’t do single leg dl as perfectly as me. This is precisely why I advocate for understanding women’s body more as opposed to just do stuff that “men do”.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:pssst - you don’t need a program “for women.”

You do. Women have greater joint flexibility and modification from a man’s program can help reduce injuries. Women also have stronger legs so knowing how to use them is important.
After birth? A program to rehab the back muscles and core will help a lot.
A split program focusing on left and right is also more practical for women.

omg no you do not. Use Starting Strength.

-woman lifter x 25 years.

So? I have been lifting for 12 years, not a spring chicken either. The key is to allocate your time and energy wisely as what you do outside of the 3x workouts that actually matter.

You really have not successfully defended your original (inaccurate) point here. There is no man’s vs women’s weightlifting program. There are lifts and mods and maybe you have a specific reason to have PT for some period of time. The “split program” being uniquely good for women I can’t make heads or tails out of; there’s no anatomic or physiologic rationale for it.

OP, there’s a lot of BS in and about the gym. That’s the bottom line.

I agree with you! I haven’t been lifting nearly as long but I do everything men do just lighter weights.

Most men can’t do single leg dl as perfectly as me. This is precisely why I advocate for understanding women’s body more as opposed to just do stuff that “men do”.

I also do those along with regular and sumo. I can also do regular push ups.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:pssst - you don’t need a program “for women.”

You do. Women have greater joint flexibility and modification from a man’s program can help reduce injuries. Women also have stronger legs so knowing how to use them is important.
After birth? A program to rehab the back muscles and core will help a lot.
A split program focusing on left and right is also more practical for women.

omg no you do not. Use Starting Strength.

-woman lifter x 25 years.

So? I have been lifting for 12 years, not a spring chicken either. The key is to allocate your time and energy wisely as what you do outside of the 3x workouts that actually matter.

You really have not successfully defended your original (inaccurate) point here. There is no man’s vs women’s weightlifting program. There are lifts and mods and maybe you have a specific reason to have PT for some period of time. The “split program” being uniquely good for women I can’t make heads or tails out of; there’s no anatomic or physiologic rationale for it.

OP, there’s a lot of BS in and about the gym. That’s the bottom line.

I agree with you! I haven’t been lifting nearly as long but I do everything men do just lighter weights.

Most men can’t do single leg dl as perfectly as me. This is precisely why I advocate for understanding women’s body more as opposed to just do stuff that “men do”.

I also do those along with regular and sumo. I can also do regular push ups.

You don’t, I am doing those on elevated calf raise and 30lbs on the opposite side.

[Anonymous]

Correction pp, yes I do. I can also do a single arm dead lift elevated calf raise with 30lbs. I can chest press 60 lbs with dumb bells and bicep curl with 20

[Anonymous]

I'm in my 40s but I have POTS/dysautonomia so I can't change positions too quickly. My go-to is the old school Firm workouts from the 80s and 90s. You can stream them from the Fitness Favorites website. I just pause the video when my pulse gets too high. You will also need a 10-14 inch step, FYI.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I like Kaleigh Cohen

Thanks! I will look her up.

Love her too! I’m 48 and worked with a personal trainer for a few years until we moved last summer. I have a good base for proper form which helps for any online training - you should be good there since you’ve worked with one too. I like her positivity, length of workouts and formats. Very similar to format my trainer used with me.

[Anonymous]

Anonymous wrote:I use peloton for strength class. I follow the calendar by “Hard Core” . It’s a group on Facebook and the owner releases a monthly calendar that makes it super easy to follow.

Me too! I’ve had shockingly good results following the calendar.

[Anonymous]

I really like the woman who runs Nourish Move Love on YouTube, and she has a partner who does modifications. She has dealt with postpartum peoblems and injuries and has a really upbeat (but not annoying) energy about her and I am always slightly sore after a 30 min workout with her. Her philosophy is “do your personal best,” whatever that means on any particular day; I mention that since OP talked about having dealt with a variety of issues. You can go light or heavy with her, so your weights will be perfect. She also uses resistance bands and a bench/chair, both optional.

[Anonymous]

Mid-50s here. I started regularly doing strength training recently after being diagnosed with osteopenia.

I initially did videos by fitness with PJ. She has a lot of content on youtube and is geared towards women over 40s. But in the last week or so decided to go through the Caroline Girvan Iron series, which is straight out strength training. I am fine with the core stuff and like doing it, so I alternate days between Iron and cardio/core/plyo/hiit.

At home, I have the Bowflex adjustable dumbbells.

https://www.bowflex.com/product/552-adjustable-dumbbells/100131.html#q=adjustable+dumbbells&start=1.

These are very easy to adjust and gives a wide range of weights. However, they get very bulky for me for certain exercises so I recently purchased these in 20 lbs per dumbbell (you can purchase lighter or heavier). These are a lot more compact, though not as easy to adjust (still easy though).

https://northdeerusa.com/products/northdeer-2-0-upgraded-adjustable-steel-dumbbells-40lbs-free-weight-set-with-connector-2-in-1-dumbbell-barbell-set

[Anonymous]

Anonymous wrote:Mid-50s here. I started regularly doing strength training recently after being diagnosed with osteopenia.

I initially did videos by fitness with PJ. She has a lot of content on youtube and is geared towards women over 40s. But in the last week or so decided to go through the Caroline Girvan Iron series, which is straight out strength training. I am fine with the core stuff and like doing it, so I alternate days between Iron and cardio/core/plyo/hiit.

At home, I have the Bowflex adjustable dumbbells.

https://www.bowflex.com/product/552-adjustable-dumbbells/100131.html#q=adjustable+dumbbells&start=1.

These are very easy to adjust and gives a wide range of weights. However, they get very bulky for me for certain exercises so I recently purchased these in 20 lbs per dumbbell (you can purchase lighter or heavier). These are a lot more compact, though not as easy to adjust (still easy though).

https://northdeerusa.com/products/northdeer-2-0-upgraded-adjustable-steel-dumbbells-40lbs-free-weight-set-with-connector-2-in-1-dumbbell-barbell-set

DP - I found Caroline Girvan intimidating and not as easy to follow as Fitness Blender trainers, so I've stuck with them. I like working out with Daniel and Kelli, and they have added several new trainers over the last few years which has helped maintain my interest. The workouts are challenging without being so intimidating (to me) that I'm afraid to try.

I've looked at adjustable dumbbells but haven't been able to decide. I was leaning toward Power Blocks but as with the Bowflex, I'm concerned about the bulky size. Northdeer looks interesting, but I have Iron Master adjustable dumbbells that use a screw on/off mechanism, and it is not very quick. I think I'd prefer the quickness of Power Blocks or Bowflex.

[Anonymous]

I really like Evlo Fitness. They prioritize safety and joints. Shannon also uses IG to talk about load and why so many exercises are better using body weight or a non-traditional stance (I.e. lying down instead of standing). There’s no written guide, but they have foundations and an entire weekly program based on how many days you want to lift. They also respond to all questions on the videos.

[Anonymous]

Another plus one for Peleton Strength workouts. They have such a deep library, and it's so easy to filter for the workout you want quickly and have time to do. I know I do it five days a week, whether it's 15 minutes or an hour. I've also added to my home gym equipment collection as a result.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Mid-50s here. I started regularly doing strength training recently after being diagnosed with osteopenia.

I initially did videos by fitness with PJ. She has a lot of content on youtube and is geared towards women over 40s. But in the last week or so decided to go through the Caroline Girvan Iron series, which is straight out strength training. I am fine with the core stuff and like doing it, so I alternate days between Iron and cardio/core/plyo/hiit.

At home, I have the Bowflex adjustable dumbbells.

https://www.bowflex.com/product/552-adjustable-dumbbells/100131.html#q=adjustable+dumbbells&start=1.

These are very easy to adjust and gives a wide range of weights. However, they get very bulky for me for certain exercises so I recently purchased these in 20 lbs per dumbbell (you can purchase lighter or heavier). These are a lot more compact, though not as easy to adjust (still easy though).

https://northdeerusa.com/products/northdeer-2-0-upgraded-adjustable-steel-dumbbells-40lbs-free-weight-set-with-connector-2-in-1-dumbbell-barbell-set

DP - I found Caroline Girvan intimidating and not as easy to follow as Fitness Blender trainers, so I've stuck with them. I like working out with Daniel and Kelli, and they have added several new trainers over the last few years which has helped maintain my interest. The workouts are challenging without being so intimidating (to me) that I'm afraid to try.

I've looked at adjustable dumbbells but haven't been able to decide. I was leaning toward Power Blocks but as with the Bowflex, I'm concerned about the bulky size. Northdeer looks interesting, but I have Iron Master adjustable dumbbells that use a screw on/off mechanism, and it is not very quick. I think I'd prefer the quickness of Power Blocks or Bowflex.

PP here, the Bowflex is definitely easy to adjust. I got the Northdeer because I found for certain exercises that required using 1 heavy dumbbell with both hands or where the dumbbells are held closer together, the Bowflex too bulky to comfortably hold. I use bowflex for some exercises and Northdeer for others to cut down on the amount of adjusting I need to do.

[Anonymous]

Anonymous wrote:On Peloton, I like Ben Alldis’s strength classes. Simple, straightforward, not aggressive, but good workouts.

Me too- I like that his moves are basic, less chance of injuries. I also like Rebecca’s core workouts