Importance of Resistance Training for Women over 35 - it’s not too late!

weightlossperimenopausemenopauseweight liftingresistance training

May 29

Follow these tips to get stronger, more confident, and feel better today!

Studies show that once we hit our 30s, women start to lose muscle mass. Every 10 years, we lose more and more of our muscle mass. Our bones also start getting weaker as we age.

What does that mean?

Higher risk for injuries and falls.

Higher risk for arthritis, diabetes, osteoporosis, and other chronic health conditions.

Making it harder to:

get up and down off the floor, couch, or recliner
carry your groceries inside
carry your laundry
go up and down the stairs
play with your kids/grandchildren/pets
lift your suitcase into the overhead bin in the airplane
garden
pick up the paper you dropped on the floor
get on and off the toilet
do the things you love

The list goes on and on and can vary from person to person. Regardless, the point is still the same. Your quality of life suffers.

So, what can you do about it?

Everyone is different. We all have our restrictions, stressors, limitations, situations, and circumstances, family structure…

But we can all start making strides at any point. The great thing about resistance training is, that no matter when you start, you’ll see the benefits. You don’t have to start in your youth and keep at it for your entire life.

You can start right now. Small steps make a large impact!

Do I need equipment?

Not necessarily. There are many exercises that you can do with just your body weight. Gravity is your resistance in this case.

Some examples of bodyweight exercises: squats, lunges, pushups, calf raises, triceps dips, and jumping jacks.

Bands, balls, kettlebells, dumbbells, bars, steps… these are all effective equipment. I love mini bands because they are small, easy to pack, and you can do a LOT with them.

You can also use things around you to add resistance at home, at work, and out and about.

Do you have stairs or a curb? You can use these to do step ups, calf raises, and Bulgarian split squats.

Do you have a sturdy countertop or wall? You can use this to practice pushups.

Do you live by a park with a playground? Use that!

Do you have water bottles? Milk jugs? Cans of food? You can use these for weights, especially when you’re just starting out.

Do you have a sturdy chair that won’t roll? You can use this to practice squats or hold onto it while modifying exercises.

That brings me to modifications.

Modifications

Some of my programs provide exercises that are beyond your current skill set. Some classes you take or videos you follow may be challenging. Does that mean you can’t do them? Nope!

I include a section of modifications and progressions for exercises provided in my programs in my app. When I teach group fitness and in one-on-one personal training sessions, I always provide modifications for those who may need them.

Let’s do some brainstorming on a couple of exercises.

Squats: Can you squat to a chair instead of all the way down? Or even start sitting in a chair and pushing off to stand up. Do this over and over while practicing without hands. Hold a weight in your hand as you get stronger. Hold the back of the chair as you squat for support.

Pushups: use a sturdy countertop or wall to practice

Floor exercises: Can you do them in a chair, a long ottoman, or standing? Make sure that your surface is sturdy and won’t roll, slide, or tip over. Stand near a wall for extra support.

Videos or classes moving too fast? Slow down. Hit pause. Write down the moves and do them at your own pace. Ask for help.

These are just a few examples of how you can modify exercises. I really love finding ways to make exercises more accessible to people. If you’re still struggling to find a way, please reach out.

How long do I have to exercise?

Your goals and abilities will determine how many reps and sets of exercises you do.

A good baseline when starting out is 1 set of each exercise. 1 set may not seem like a lot; but it’s a good starting place and good for when you’re short on time. I recommend doing anywhere from 1-3 sets.

Next, do 8-10 repetitions of the exercise. Give yourself a rest and then move on to the next exercise. 30-60 seconds is typically a good amount of rest.

Proper form is important when exercising. My app provides videos and written descriptions for the exercises. You can also upload a video of your form to be checked and evaluated.

Resistance training 3 days a week is a really good way to stay balanced without overdoing it. You can do more as long as you give your body rest. Rest is vital for the recovery and growth of your muscles.

The Importance of Full-Body Training

A lot of us want to target certain parts of our bodies to lose weight or be more “toned”. Maybe you want to lose your tummy, hips, have abs, or a strong back…

Unfortunately, we can’t spot-reduce. Sure, you can target some areas more strongly than others; but our bodies will do what they want. Often times, we lose weight in different parts of our bodies than we expect based on the workouts we are doing.

Some people lose weight in their chest first. Some people lose weight in their face, hips, or arms first.

That is one reason we need to have a full-body focus.

Also, our muscles are connected. Having strong arms is just as important as having a strong back. Having a strong core is just as important as having strong glutes. Having strong calves is just as important as having strong shoulders…

Being able to hold our bodies upright, walk, breathe, get up and down, carry things, and move around with ease, we need all our muscles working together.

We often have an imbalance in our muscles. My legs are much stronger than my arms, for instance. I also have bursitis in my right shoulder. I know that there are some things I will just have to modify.

Follow along with this 35 minute Full Body Workout to see what it’s like!

What about HIIT, Tabata, Cardio, and other exercises?

Having a well-balanced exercise regimen will help you have a well-rounded experience. HIIT and Tabata exercises are meant to be high intensity and to build your cardiovascular endurance.

These intense workouts are not for everyone; but can be a great way to build your endurance. Make sure you’re familiar with the expectations of the exercises and that you focus on your breathing throughout. Take rests as needed; but also challenge yourself.

Cardio refers to exercises that improve your cardiovascular system. The goal is to get your heart rate up and improve your endurance over time. It’s often turned to as a “go-to” for losing weight fast. While cardio helps you burn fat, it’s not the one-way ticket to sustain weight loss and full body strength.

Doing cardiovascular activities in conjunction with resistance training is what will help you in the long run. Neither activity has to be extra-long or super intense. Just effective.

Lifting Heavy

Lifting heavy is a great way to burn fat and build strength. Women often shy away from lifting heavy because they don’t want to look “bulky” or too “manly”.

Let me set the record straight. Most women don’t have the amount of testosterone to get bulky. You also have to follow a strict eating pattern and likely must include supplements, too, in order to get “bulky”.

Lifting heavy will not inherently make you bulky. It will boost your metabolism, increase your strength, and improve your bone strength.

Lifting heavy has its caveats. It’s easy to go too heavy too fast. You want to make sure your form is good and that your muscles are ready.

Progressive overload will help you add a little weight over time rather than just jumping up and either causing injury or making you so sore you want to quit. Having a trainer guide you on your progressions can be a valuable asset to your journey.

When starting out, here is my general guideline for selecting weights:

Let’s say you’re aiming for 10 reps. The weight you’re lifting should get harder to lift by the time you get to the 8th rep. If it feels easy, grab a heavier weight. If you can’t make it to 8 reps, go lighter OR stick with 8 reps until it gets easy.

The Importance of Warming Up and Cooling Down

A proper warm up before exercising can make or break your workout. You want to help your muscles be prepared for the stress you’re about to put them through. 5-10 minutes is an appropriate amount of time to stretch or walk to warm up.

A warmup should have dynamic movements. Some examples are arm circles, hip circles, walking, front kicks, or even doing the exercise movements in your program with lighter weights.

Here is a low-impact warm up video you can follow!

A proper cool down, on the other hand, should consist of static stretches. You can also cool down with a recovery walk. Stretches should typically be held for about 30-60 seconds. This helps your muscles recover faster and reduces soreness.

Click here for a cool down that doesn’t require getting on the floor!

Foam rolling before or after a workout is another great way to reduce muscle soreness.

Key Takeaways:

Resistance training helps your quality of life by providing strong muscles and bones as we age, helping you move and feel better.
You don’t have to be 20-something to start resistance training. Start now.
Bodyweight exercises can still provide incredible workouts without equipment.
As you progress, don’t be afraid to lift heavy.
Focus on proper form. Watch videos, get a trainer, record yourself… make sure your form is okay so you can prevent injuries.
Be sure to include a warmup and cool down before and after you exercise to aid with recovery and support muscle growth.
Take it one step at a time. You got this!

Hi there, I’m Kimberly.

I’m so happy you’re here! You’re taking important and powerful steps towards a healthier, more confident, empowered, and stronger you! Congrats on taking that step. It can be scary and overwhelming. I am so proud of you!

If you would have told me back in high school when I was trying to figure out what I wanted to be when I grow up that I would own my own health and fitness business, I would be shocked (especially about the health and fitness aspects).

I always knew I wanted to own my own business. I like to think my dad’s business inspired me. I loved teaching and leading. I worked in schools for years; but something was just not quite right.

One year while working as a para in a middle school, I had a health coach. I was already in the process of my own health and wellness journey.

She inspired me to take what I know, change career paths, and go all into health and fitness. I thought it was crazy. I wasn’t athletic. I wasn’t in what I thought of “good shape”. How could I be a trainer and health coach?

I went for it anyways - and now here we are. I created life changing programs such as the AYM Method, created and taught over 500 group fitness classes, and provided personal training to over 30 clients, some who have been with me for 3 years now!

One of the coolest parts? I’m still a teacher! My lessons, students, and classrooms just look different than I ever thought possible.

And guess what? I absolutely love it. I took classes to become certified in group fitness, personal training, and to be a health coach. I am also licensed to teach Zumba, Circl Mobility, Strong Nation, and Plate by Zumba.

I feel so much gratitude for those who have supported me along the way, especially my amazing husband who has been by my side through it all.

I now have a mission to help others find ways to create sustainable lifestyle changes. I want to take away the overwhelm that I felt on my journey and take you step by step through your own path. Click for info on how to work with me.