Weight training after the menopause

[Disparue]

Hi, I'm 56, 5' 7", and have been losing weight for a while now. I was 238 when I started, and am now 201, so some way to go yet but I feel so much better and more energetic as a result of the weight lost so far.

A couple of weeks ago I started weight training. I'm working mostly on arms, back and abs as my legs are very strong and the muscles are well developed through a lifetime of cycling and walking (and probably through having to hold my overweight body upright too ). I'm happy to train at home with dumbbells and leg weights. I've done it on and off in the past, but not for a while now. I'm mostly interested in it for strength this time so I'm doing it with increasing weights and low reps, and do it until I can't do one more.

In the past I used to do lots of reps with the same weight and never got anywhere, of course, but this time I'm fascinated to see the difference in pushing my underexercised upper body as far as it can go. Even in just two weeks I can feel and see the muscles starting to grow. I'm also amazed at how quickly I'm able to increase the amount I do. I feel better in myself, especially after a session. I feel much more flexible, and around 90% of the creaking noises in my shoulders have disappeared; has anyone else noticed that effect? Doing weight training also makes me want to be more active generally; I'm not sure how that's happening.

I have a couple of questions I'm hoping someone here can answer for me. I'm a year post-menopausal and I'm wondering how that can affect the effects of weight training. I seem to be developing very skinny biceps. Will they fill out as I continue training? I know that muscle shape is largely genetic, but I'm sure I had more rounded muscles there in the past. A wise poster here mentioned that once the oestrogen drops it might make room for testosterone to have an effect. I'm wondering if anyone here has noticed any difference before and after menopause?

 

[ecky1]

Thanks for posting that. I'm also a year post menopause and have just started doing weights. I'll be interested to see any answers that you get to this.

 

[5KFreak]

It makes sense that the drop of estrogen levels will help increase muscle mass. The effect that building muscle post menopausal is nothing but a positive effect! The main thing is that building lean muscle mass will give huge support to those now weaker bones! =)

 

[Disparue]

Thanks for posting that. I'm also a year post menopause and have just started doing weights. I'll be interested to see any answers that you get to this.

Looking around the net there seems to be very little on women our age who do weight training while losing weight, so I'm hoping to find others who are some way ahead of us for inspiration

What kind of training are you doing, and how does it feel so far ?

 

[Disparue]

It makes sense that the drop of estrogen levels will help increase muscle mass. The effect that building muscle post menopausal is nothing but a positive effect! The main thing is that building lean muscle mass will give huge support to those now weaker bones! =)

Absolutely And in my case it will also give support to my joints which, as in most people my age, are feeling the effects of osteoarthritis.

I once heard of a very old lady who had done weight training and aerobics most of her life and never complained of a single joint pain. She was undergoing scans for a different complaint when the docs realised that many of her joints had almost crumbled. It seems that her well-developed muscles were holding her together

 

[ecky1]

Looking around the net there seems to be very little on women our age who do weight training while losing weight, so I'm hoping to find others who are some way ahead of us for inspiration

What kind of training are you doing, and how does it feel so far ?

I've been looking all over the net for info but really found nothing. They seem to think that at our age we should be out doing gentle walking
I have only started at the gym 2 weeks ago and have mostly been using the treadmill but the last couple of times I have tried some of the machines. The gym monitor is away this month so I haven't tried many machines only ones that I know how to use. So far I have used one for inner thighs and one for outer thighs and one for arm strengthening. I really want to do one to work my stomach muscles but don't know which machines do that. I'm just going to have to be patient and wait for the monitor to come back. I enjoyed using the machines as you can almost feel them doing good and got just the right amount of ache the following day to know that I have done good without overdoing it. I've avoided the gym for a couple of days as one of my knees has been a bit sore and I know I will be tempted to run if I go.
The last couple of days I have been exercising in a friends pool instead but some time next week I should have a little dip pool installed in my garden which isn't big enough to swim in but will be big enough to exercise. I've already found some exercises on youtube so I'm looking forward to getting started on that.
One of the things that I really like about losing weight is that it is encouraging lots of other people I know to lose weight as well. I have quite a few friends that want to join the gym with me in the Winter.
Have a great weekend.

 

[5KFreak]

Absolutely And in my case it will also give support to my joints which, as in most people my age, are feeling the effects of osteoarthritis.

I once heard of a very old lady who had done weight training and aerobics most of her life and never complained of a single joint pain. She was undergoing scans for a different complaint when the docs realised that many of her joints had almost crumbled. It seems that her well-developed muscles were holding her together

I just an elderly lady on the news the other day and she trained like a bodybuilder. I think she was in her 70's! I will see if I can find the article and post it. My partner has digenerative spinal disorder and the docs wanted to do several fusions as well as said she would have problems getting around. She takes no medicine at all and has not had the fusions. She feels great! She owes it all to weight training and building up those support muscles.

 

[Disparue]

I've been looking all over the net for info but really found nothing. They seem to think that at our age we should be out doing gentle walking

I get the feeling that you're like me, and not quite ready for our Zimmer frames yet

It would be good to have an over-55 forum devoted to people who want to do more than just gentle walking. Apart from anything else I'll have to be surgically removed from my bicycle before I'll admit to being too old. I had an uncle who cycled until he died in his mid-eighties, so it's in my genes.

But it's such a shame that more isn't out there about weight training for our age group, and particularly overweight women. The biggest advantage is that some exercises can be done at any weight, and also, the extra fat we carry can help us build muscle as it acts like leg weights when doing the exercises.

I have only started at the gym 2 weeks ago and have mostly been using the treadmill but the last couple of times I have tried some of the machines. The gym monitor is away this month so I haven't tried many machines only ones that I know how to use. So far I have used one for inner thighs and one for outer thighs and one for arm strengthening. I really want to do one to work my stomach muscles but don't know which machines do that. I'm just going to have to be patient and wait for the monitor to come back. I enjoyed using the machines as you can almost feel them doing good and got just the right amount of ache the following day to know that I have done good without overdoing it. I've avoided the gym for a couple of days as one of my knees has been a bit sore and I know I will be tempted to run if I go.

If you'd like to get prepared for when the gym monitor returns you could try doing what I'm doing at home. Just a couple of good heavy dumbells and extra weights if you need them will do all the upper body. I also do squats, crunches for the abdominals, wall pushups (as I'm still too heavy to do the floor ones), and pushing a weighted box around the kitchen floor with the inner side of my foot for inner thighs. Cycling stair climing and walking takes care of the rest.

I have to watch my knees too, but listening to any aches and pains and resting up for a while seems to avoid permanent problems.

The last couple of days I have been exercising in a friends pool instead but some time next week I should have a little dip pool installed in my garden which isn't big enough to swim in but will be big enough to exercise. I've already found some exercises on youtube so I'm looking forward to getting started on that.

Aquarobics! You're doing everything right. You're a girl who's going to get all the weight off and keep it off

One of the things that I really like about losing weight is that it is encouraging lots of other people I know to lose weight as well. I have quite a few friends that want to join the gym with me in the Winter.

I envy you. Not one of my friends are overweight in the slightest. But that's what's good about this forum

Have a great weekend.

Thanks Don't you find that as the pounds come off every weekend gets better and better? So many things we denied ourselves before because we felt too fat to do them, or be seen doing.

 

[ecky1]

I get the feeling that you're like me, and not quite ready for our Zimmer frames yet

Definitely not, but a year ago I was getting that way.

It would be good to have an over-55 forum devoted to people who want to do more than just gentle walking. Apart from anything else I'll have to be surgically removed from my bicycle before I'll admit to being too old. I had an uncle who cycled until he died in his mid-eighties, so it's in my genes.

I think that probably the same training tecniques probably don't apply to us as to a younster but there is very little imformation to be found.

If you'd like to get prepared for when the gym monitor returns you could try doing what I'm doing at home. Just a couple of good heavy dumbells and extra weights if you need them will do all the upper body. I also do squats, crunches for the abdominals, wall pushups (as I'm still too heavy to do the floor ones), and pushing a weighted box around the kitchen floor with the inner side of my foot for inner thighs. Cycling stair climing and walking takes care of the rest.

Thanks for all that info. I find it difficult motivate myself to exercise at home on my own but once the winter comes my sister and a friend of hours will do it with me.

I have to watch my knees too, but listening to any aches and pains and resting up for a while seems to avoid permanent problems.

Resting up for a couple of days seemed to do solve it but I am not going to overdo it now but build up slowly. I am so impatient to be able to run a 5k but now realize that if I injure myself then I never will do it.

 

[Disparue]

Definitely not, but a year ago I was getting that way.

Me too. I was starting to have trouble lifting myself off the sofa. Looks like we've found great ways of turning back the clock

I think that probably the same training tecniques probably don't apply to us as to a younster

I've been wondering about that. We may want to avoid certain exercises if we have problems with specific parts of our bodies, but on the other hand, strengthening the muscles can help, so I don't know the answer to that one.

I have osteoarthritis in my knees, but I do lunges and squats and find that after a few days of initial discomfort it seems to loosen up the joints and they work more smoothly (I take prescribed glucosamine too, which has been a huge help, getting rid of 99% of the pain).

I don't know if I'm doing the right thing though. I'll have to do a search on osteoarthritis and weight training.

but there is very little imformation to be found.

I'm still looking, and will post if I find anything.

Thanks for all that info. I find it difficult motivate myself to exercise at home on my own but once the winter comes my sister and a friend of hours will do it with me.

My daughter is very encouraging. She used to worry about losing me when I was at my highest so she's overjoyed that I finally woke up and started losing weight

Resting up for a couple of days seemed to do solve it but I am not going to overdo it now but build up slowly. I am so impatient to be able to run a 5k but now realize that if I injure myself then I never will do it.

I think that may be the biggest difference as we get older. Barring specific health problems we can probably do anything that younger people can, but we have to train more slowly and be less intense.

I can walk for miles but I can't run more than ten steps, so I'm mightily impressed at your goal Do you have a date for running the 5K?

 

[ecky1]

Me too. I was starting to have trouble lifting myself off the sofa. Looks like we've found great ways of turning back the clock

I was exactly the same about getting off the sofa. It was a real effort and caused a lot of groans and creaks. It was easier to stay there and watch TV

I've been wondering about that. We may want to avoid certain exercises if we have problems with specific parts of our bodies, but on the other hand, strengthening the muscles can help, so I don't know the answer to that one.

I have osteoarthritis in my knees, but I do lunges and squats and find that after a few days of initial discomfort it seems to loosen up the joints and they work more smoothly (I take prescribed glucosamine too, which has been a huge help, getting rid of 99% of the pain).

I don't know if I'm doing the right thing though. I'll have to do a search on osteoarthritis and weight training.

My sister was told by the gym monitor where she goes to use the back strenghening machine so I have started to use it as well. My family has a history of back pain and I had almost constant dull ache to severe pain in my back for years. I haven't had even a twinge for the last few months. Yet another benefit of losing weight and getting active

I'm still looking, and will post if I find anything.

Thanks and I'll post if I find anything.

My daughter is very encouraging. She used to worry about losing me when I was at my highest so she's overjoyed that I finally woke up and started losing weight

My daughter if also very encouraging but a bit lazy . She has good intentions but often finds any excuse to let me down about coming to the gym with me.

I think that may be the biggest difference as we get older. Barring specific health problems we can probably do anything that younger people can, but we have to train more slowly and be less intense.

I can walk for miles but I can't run more than ten steps, so I'm mightily impressed at your goal Do you have a date for running the 5K?

I honestly couldn't run more than 10 steps last year. If you build up slowly you will be surprised what you can do. Have you seen the programme - couch to 5k? Google it if you haven't. It is a programme for couch potatoes to run up to 5 km (3 miles) in 9 weeks. I haven't got a date for running 5 km but would like to do it before the end of summer. It's so hot at the moment that I do all my running at the gym on the treadmill but can't wait to get outdoors as it is so much more exhilarating.

 

[Disparue]

I was exactly the same about getting off the sofa. It was a real effort and caused a lot of groans and creaks. It was easier to stay there and watch TV

I haven't had a TV for three decades; I got so bored with it. But the PC took its place and fulfills the same function of keeping my backside glued to the sofa

My sister was told by the gym monitor where she goes to use the back strenghening machine so I have started to use it as well. My family has a history of back pain and I had almost constant dull ache to severe pain in my back for years. I haven't had even a twinge for the last few months. Yet another benefit of losing weight and getting active

The combination of both can be miraculous in terms of clearing up all those aches and pains we thought were just the natural effects of getting older

Thanks and I'll post if I find anything.

Still looking. I know there must be something out there...

My daughter if also very encouraging but a bit lazy . She has good intentions but often finds any excuse to let me down about coming to the gym with me.

My daughter lies on the sofa and tells me if I'm doing my weight training badly She has a perfect figure though 36/26/36, just the same as I was when I was her age. She walks miles to work and back which keeps her fit, and she's starting fencing soon, so I can't complain.

I honestly couldn't run more than 10 steps last year. If you build up slowly you will be surprised what you can do. Have you seen the programme - couch to 5k? Google it if you haven't. It is a programme for couch potatoes to run up to 5 km (3 miles) in 9 weeks. I haven't got a date for running 5 km but would like to do it before the end of summer. It's so hot at the moment that I do all my running at the gym on the treadmill but can't wait to get outdoors as it is so much more exhilarating.

I'll see if I can find couch to 5k, but I'll probably go in for short intense bursts of running and walking once I'm light enough not to put too much weight on the knees. I'll see how it feels.

I know what you mean about exercising outdoors. I much prefer to cycle and walk in the countryside than use machines, and even beach stones can provide a good workout

I don't like excessive heat either, so I hope your temperatures drop soon.

 

[ecky1]

I'll see if I can find couch to 5k, but I'll probably go in for short intense bursts of running and walking once I'm light enough not to put too much weight on the knees. I'll see how it feels.

That's the way the programme works by alternately walking and running at first. The programme is for 9 weeks but you could just as easily take 9 months if you wanted by increasing every month instead of every week. It is probably best to wait until you are nearer your target weight to start so as not to stress your joints.

 

[Disparue]

That's the way the programme works by alternately walking and running at first. The programme is for 9 weeks but you could just as easily take 9 months if you wanted by increasing every month instead of every week. It is probably best to wait until you are nearer your target weight to start so as not to stress your joints.

Sounds like the one for me then

I'm quite happy to take things slowly and I also agree about waiting until I'm nearer my target weight to start.

 

[jjen]

Proper Exercise is a thumbs up

It's true that exercise plays a good role in our menopausal period. You should also have a balanced diet.
Women who lacks the proper exercise during their menopausal period will gain weight more than those of having exercise even if it is just taking a walk for few hours. We should enjoy our life to the fullest even in our menopausal years. Never worry if you are having skinny biceps. Still, you do exercise and you feel even lighter while doing it. I hope this really helps.