This is encouraging, doable. I'm 64 in a couple weeks and I'm great health. I walk and do yoga daily. I hate weight stuff for some reason but have osteopenia and know it's essential. I appreciate the amazing energy you put into this program. I'm in a life transition and plan to make this part of it. I appreciate you.
Thank you for this! It feels doable. I went into early menopause at 41. I’d done several dexa scans in the 3-5 years after that and had GREAT bone density so when I had another at 50, I was SHOCKED when my doctor told me I had some mild osteopenia in my hips.
Then I started learning more about osteoporosis (to avoid the slide into that) and was horrified to learn about the stats for post menopausal women and bone loss.
Even though I’d gone into early menopause and my doctors all knew this, they never discussed HRT or bone health with me. Not one single conversation!
I feel angry, betrayed, and ignored. Thankfully my new doctor put me on HRT about 3 years ago and I’ve been rebounding and taking calcium and vitamin d and such, but it’s time to get back to weight lighting! So this is great timing for me. Thank you!!
I went through early menopause too. I’ve just been hearing great things about high doses of creatine for bone health! Check out Dr Rhonda Patrick if you’re interested. But I’ve started on 6g a day - with a week off after every 4 (though creatine has been studied for so long it’s considered safe). Keep you posted.
Thanks Sue, I really appreciate your note! And I’m so glad you enjoyed it. As you and I know, weight training is life-changing. And it’s also fun! I hope it helps more women take that first step into the weights room, for the sheer joy of it as well as the power it gives them—and I’m not just talking muscle! ◡̈
There are so many alternatives, I’m sure they’ll come up with some good options. Even if you sit or lie down for most of the exercises and cut out the ones can’t do - anything is better than nothing!
Love this so much! Yes and YES! Strength training is so very powerful and needed for us 50+ women. I am in the weight room and have been for years. It is not only good for building strong bodies, but strong minds as well. Weight training specifically helps with anxiety, depression, PTSD and improves our gut health which is where 90%+ of our neurotransmitters are made. Movement is the currency for freedom as we age. Thank you for this specific post and actionable steps to improve our lives!!
I read it very early yesterday and I was inspired to go to the gym for the first time in a really long time!
But once I got there, I couldn’t find the post for the instructions - hahaha...I worked out yesterday anyway - but woke up this morning thinking I would search Substack and find this - and I did it!
I appreciate the work you put into creating an organized and detailed plan. For the session 1 chart, you may want to correct the spelling of “brench press” and “dumbell”.
‘Weight training is an act of self love” resonated! After my parents had a diagnosis of dementia/Alzheimer’s, I read about the correlation and leg strength. Gobble squats here I come! Thank you.
I've sadly seen both parents with dementia and Alzheimers too, Melanie. Sorry you've had the same experience. The research is strong in showing leg strength (and muscle strength generally) lowers dementia/Alzheimer's risk. Yet another reason for us to pump that iron!
Thanks so much for this. So incredibly generous. Just what I need. Long time weights trainer - early adopter! I’m mid 50’s now. I had a stroke 9 years ago -shunted me into menopause too - and just getting back into strength training now (I don’t even like to think about the loss of muscle & bone over that time). I did some Pilates last year (love Pilates) but a recent move meant I was searching for an alternative and something I could do at home! I’d forgotten everything and find I do better with a set routine. And so this has come along in perfect timing. All the best!
Thanks for the note Peta! I was thinking of you and your bones as I wrote this! ◡̈ I've just added a dumbbell alternative to the Lat Pulldown machine. It's in the article:
"No access to a Lat pulldown machine?
This Standing Bent-Over Dumbbell Row uses two dumbbells and targets the same muscles:
* Stand with feet shoulder-width apart, knees slightly bent, leaning slightly forward, back at a 45° angle, shoulders pulled back with chest proud.
* Start with arms hanging straight down, dumbbells positioned in front of your knees
* With palms facing your knees and eyes looking forward, lift your elbows until they are almost parallel with your shoulders
* Lower the dumbbells slowly back to the starting position. Repeat.
* Breathe out as you lift. Breathe in as you lower.
This is incredibly generous of you to share. Thank you!!
You're very welcome Sarah May! Please don't hesitate to reach out with any questions or thoughts at any time.
I’ve been looking for something exactly like this! Thank you!
I hope it really helps, Jan!
This is encouraging, doable. I'm 64 in a couple weeks and I'm great health. I walk and do yoga daily. I hate weight stuff for some reason but have osteopenia and know it's essential. I appreciate the amazing energy you put into this program. I'm in a life transition and plan to make this part of it. I appreciate you.
Thank you for this! It feels doable. I went into early menopause at 41. I’d done several dexa scans in the 3-5 years after that and had GREAT bone density so when I had another at 50, I was SHOCKED when my doctor told me I had some mild osteopenia in my hips.
Then I started learning more about osteoporosis (to avoid the slide into that) and was horrified to learn about the stats for post menopausal women and bone loss.
Even though I’d gone into early menopause and my doctors all knew this, they never discussed HRT or bone health with me. Not one single conversation!
I feel angry, betrayed, and ignored. Thankfully my new doctor put me on HRT about 3 years ago and I’ve been rebounding and taking calcium and vitamin d and such, but it’s time to get back to weight lighting! So this is great timing for me. Thank you!!
I went through early menopause too. I’ve just been hearing great things about high doses of creatine for bone health! Check out Dr Rhonda Patrick if you’re interested. But I’ve started on 6g a day - with a week off after every 4 (though creatine has been studied for so long it’s considered safe). Keep you posted.
I keep seeing info about creatine and will definitely check it out!! I’ve never heard of Dr Patrick and will definitely look into her work. Thank you!
Great post, but no modifications for those of us who can’t kneel (knee replacements).
Hi Judy, damn knees! I get it. My right knee is quite dicky.
Please feel free to let us know which ones are tricky for you and we will do our best to find alternatives for you.
Great post, Brodee. Strength training is so important for ageing well yet some aren't sure where to start. Love this! x
Thanks Sue, I really appreciate your note! And I’m so glad you enjoyed it. As you and I know, weight training is life-changing. And it’s also fun! I hope it helps more women take that first step into the weights room, for the sheer joy of it as well as the power it gives them—and I’m not just talking muscle! ◡̈
Love the addition of the journal.
Any way you could do a piece for the crones aged 70 to 80 who may have lumbar stenosis and OA in the hips and knees?
We’d love to help with this! Let me get back to you Elizabeth.
Fabulous!
There are so many alternatives, I’m sure they’ll come up with some good options. Even if you sit or lie down for most of the exercises and cut out the ones can’t do - anything is better than nothing!
Love this so much! Yes and YES! Strength training is so very powerful and needed for us 50+ women. I am in the weight room and have been for years. It is not only good for building strong bodies, but strong minds as well. Weight training specifically helps with anxiety, depression, PTSD and improves our gut health which is where 90%+ of our neurotransmitters are made. Movement is the currency for freedom as we age. Thank you for this specific post and actionable steps to improve our lives!!
“Movement is the currency for freedom as we age.” 💪💛👏
Brodee - thank you so much for this!
I read it very early yesterday and I was inspired to go to the gym for the first time in a really long time!
But once I got there, I couldn’t find the post for the instructions - hahaha...I worked out yesterday anyway - but woke up this morning thinking I would search Substack and find this - and I did it!
So today at the gym, session 1...
Yes!! This is brilliant, Thea!! You’re off and away. 🚗🔥🔥🔥
Wow this is so helpful. Thank you!!!
Thank you! And for your kind support also. X
I appreciate the work you put into creating an organized and detailed plan. For the session 1 chart, you may want to correct the spelling of “brench press” and “dumbell”.
Jeanne, thank you—I appreciate you! All fixed. Note to self: Proofread graphics too! ◡̈
Sounds awesome
‘Weight training is an act of self love” resonated! After my parents had a diagnosis of dementia/Alzheimer’s, I read about the correlation and leg strength. Gobble squats here I come! Thank you.
I've sadly seen both parents with dementia and Alzheimers too, Melanie. Sorry you've had the same experience. The research is strong in showing leg strength (and muscle strength generally) lowers dementia/Alzheimer's risk. Yet another reason for us to pump that iron!
Thanks so much for this. So incredibly generous. Just what I need. Long time weights trainer - early adopter! I’m mid 50’s now. I had a stroke 9 years ago -shunted me into menopause too - and just getting back into strength training now (I don’t even like to think about the loss of muscle & bone over that time). I did some Pilates last year (love Pilates) but a recent move meant I was searching for an alternative and something I could do at home! I’d forgotten everything and find I do better with a set routine. And so this has come along in perfect timing. All the best!
This is fantastic! I love how I can do it at home with hand weights. Thanks Brodee.
Thanks for the note Peta! I was thinking of you and your bones as I wrote this! ◡̈ I've just added a dumbbell alternative to the Lat Pulldown machine. It's in the article:
"No access to a Lat pulldown machine?
This Standing Bent-Over Dumbbell Row uses two dumbbells and targets the same muscles:
* Stand with feet shoulder-width apart, knees slightly bent, leaning slightly forward, back at a 45° angle, shoulders pulled back with chest proud.
* Start with arms hanging straight down, dumbbells positioned in front of your knees
* With palms facing your knees and eyes looking forward, lift your elbows until they are almost parallel with your shoulders
* Lower the dumbbells slowly back to the starting position. Repeat.
* Breathe out as you lift. Breathe in as you lower.
Brilliant. Thanks Brodee. My husband and I are going to do the workouts together x
Love it Peta! 💪💪