Brilliant writing, especially the bit about acknowledging the guilt for not doing the things you 'should' be doing. I do boxing training twice a week which I love but want to add more structured strength training in to support my 45 year old perimenopausual body. The after effects of the pandemic are far reaching and ongoing. Glad you rediscovered these euphoric feelings.
Thank you Wilma, I'm glad you can relate. I'm positive I'll build back up. As long as we don't resign we can still get there. After all, it's not over till its over. Right?
the gym is amazing, weights are amazing. I went through something similar as you and finally realized I have to do something so I hacked together a really simple program with, like, one kettlebell to do at home when I can't get to the actual gym. It helped quite a lot to get me going again and I was super ready once the gym was an option again.
For a routine I really suggest just taking 4 exercises at random and starting. I usually try to have something for legs, something for upper body, and something for core. So you can do goblet squat - swing - plank - shoulder press. Just do that. 3 sets of 7-8 reps. Then over time you will naturally develop new ideas :) My routine changes all the time. There are so many great tutorial vids online!!!
So when I was starting out I would do a lot of kettlebell swings but eventually I started to think they bother my lower spine so I left those alone. But if you have no lumbar issues that’s a super fun exercise that makes you feel really powerful. I would do kettlebell shoulder presses, plank with kettlebell sitting to one side under my chest and moving it from side to side, goblet squats (these are awesome) and if you have heavier kettlebells you could also do deadlifts.
If you google ‘basic kettlebell workout’ it’s gonna give you some great ideas too. I cycled a lot of exercises in and out depending on what felt good and what was annoying to do.
I loathe gyms, so I’m thankful that a dear friend set up a fitness home routine for me. I do pushups, balance exercises, weights and loads of dead-bugs and bird-dogs (core strength exercises). I can do them while the kettle boils or I’m making popcorn! I haven’t had as many back issues and even though I have a layer of squish, there are rock-hard abs under there! Kudos on your workouts! Thanks for the inspiration- I’m nearly 57 and agree with keeping your fitness up as we age.💕
I think it doesn't matter where you exercise as long as you find a way to do it regularly. The gym can be an awful place or a great place depending on the gym and the people who go there. Glad you found a way to create a routine that works for you 💪🏽
Wow, absolutely yes on the brain chemistry! I was recently (at 58) diagnosed with ADHD, and the first recommendation from my doctor was exercise. Meaning 5x weekly, getting sweaty with heart rate up. I actually have to plan for that; it doesn‘t happen by accident.
I hate gyms.
But I fence (en garde!) so training 2x weekly counts. And I have a personal trainer for high-intensity resistance training 1x weekly (also good for bone strength and muscle mass). Otherwise I have fairly dynamic stretching, ride my bike all over (and bike on the home trainer for a good sweat when the weather is meh), swim in the nearby river or lake (year-round! with neoprene suit!), and lots of walking/hiking to change things up a bit.
I also ride dressage, which is simultaneously motivation to keep my weight under control and a coordination workout. 😍
I don’t like gyms but I use free weights at home. I tuck them under the tv cabinet and get my reps in three times a week for about 30 minutes. Sure, there are some exercises that you need equipment for but at home I get it done.
It’s shocking how similar this was to my pandemic/menopause experience, right down to the work sabbatical. I was a cardio junkie before, but started lifting heavy in 2022, and it has changed my life and worldview in so many positive ways.
thank you for sharing. I heard this from so many women. Especially the part about quitting or taking time of their jobs. Glad you found a routine that helped you 💪🏽
Brilliant writing, especially the bit about acknowledging the guilt for not doing the things you 'should' be doing. I do boxing training twice a week which I love but want to add more structured strength training in to support my 45 year old perimenopausual body. The after effects of the pandemic are far reaching and ongoing. Glad you rediscovered these euphoric feelings.
Thank you Wilma, I'm glad you can relate. I'm positive I'll build back up. As long as we don't resign we can still get there. After all, it's not over till its over. Right?
The only way it's over is if we quit forever, that's not happening!
the gym is amazing, weights are amazing. I went through something similar as you and finally realized I have to do something so I hacked together a really simple program with, like, one kettlebell to do at home when I can't get to the actual gym. It helped quite a lot to get me going again and I was super ready once the gym was an option again.
Would you share your kettle bell routine? I have kettle bells at home too but I have no real clue how to get a routine going
For a routine I really suggest just taking 4 exercises at random and starting. I usually try to have something for legs, something for upper body, and something for core. So you can do goblet squat - swing - plank - shoulder press. Just do that. 3 sets of 7-8 reps. Then over time you will naturally develop new ideas :) My routine changes all the time. There are so many great tutorial vids online!!!
Thank you, completely forgot about goblet squats, such a great exercise 💜
They are!! They also help me balance because the weight is in front
So when I was starting out I would do a lot of kettlebell swings but eventually I started to think they bother my lower spine so I left those alone. But if you have no lumbar issues that’s a super fun exercise that makes you feel really powerful. I would do kettlebell shoulder presses, plank with kettlebell sitting to one side under my chest and moving it from side to side, goblet squats (these are awesome) and if you have heavier kettlebells you could also do deadlifts.
If you google ‘basic kettlebell workout’ it’s gonna give you some great ideas too. I cycled a lot of exercises in and out depending on what felt good and what was annoying to do.
OMG, you described my experience to the T. Thanks. ❤️
thank you Mary :)
I loathe gyms, so I’m thankful that a dear friend set up a fitness home routine for me. I do pushups, balance exercises, weights and loads of dead-bugs and bird-dogs (core strength exercises). I can do them while the kettle boils or I’m making popcorn! I haven’t had as many back issues and even though I have a layer of squish, there are rock-hard abs under there! Kudos on your workouts! Thanks for the inspiration- I’m nearly 57 and agree with keeping your fitness up as we age.💕
I think it doesn't matter where you exercise as long as you find a way to do it regularly. The gym can be an awful place or a great place depending on the gym and the people who go there. Glad you found a way to create a routine that works for you 💪🏽
Wow, absolutely yes on the brain chemistry! I was recently (at 58) diagnosed with ADHD, and the first recommendation from my doctor was exercise. Meaning 5x weekly, getting sweaty with heart rate up. I actually have to plan for that; it doesn‘t happen by accident.
I hate gyms.
But I fence (en garde!) so training 2x weekly counts. And I have a personal trainer for high-intensity resistance training 1x weekly (also good for bone strength and muscle mass). Otherwise I have fairly dynamic stretching, ride my bike all over (and bike on the home trainer for a good sweat when the weather is meh), swim in the nearby river or lake (year-round! with neoprene suit!), and lots of walking/hiking to change things up a bit.
I also ride dressage, which is simultaneously motivation to keep my weight under control and a coordination workout. 😍
oh fencing and dressage, sounds fun and classy, such a cool way to stay in shape
I wish I loved the gym!
It's an acquired taste 😅
I don’t like gyms but I use free weights at home. I tuck them under the tv cabinet and get my reps in three times a week for about 30 minutes. Sure, there are some exercises that you need equipment for but at home I get it done.
You can do a lot at home with bodyweight and free weights of you can motivate yourself to do it regularly. Glad it works for you Sara!
Need this. Thank you 🫶🏼
Been there, done that (although although not menopause-ally). Thank you for being so honest and vulnerable!
Thank you Jonathan
It’s shocking how similar this was to my pandemic/menopause experience, right down to the work sabbatical. I was a cardio junkie before, but started lifting heavy in 2022, and it has changed my life and worldview in so many positive ways.
thank you for sharing. I heard this from so many women. Especially the part about quitting or taking time of their jobs. Glad you found a routine that helped you 💪🏽