Read more about the article Sculpted Shoulders: 3 Proven Workouts for Impressive Results

Sculpted Shoulders are on the horizon when you incorporate these 3 quick workouts into your fitness routine.  These are great for beginners and anyone with minimal time.

 

The shoulder press is one of my all-time favorite shoulder exercises and you’ll find it, along with the lateral raise in all three of these workouts. 

 

It’s nearly impossible to work a single muscle with any exercise.  Each shoulder exercise will hit the primary shoulder muscles from different angles, while also working other muscles in your back and arms.

 

The shoulder press works primarily the front part of your shoulder (anterior deltoid); however, your delts, triceps, trapezius, and pecs will all get a workout.

 

The front raise and the lateral raise will work your lateral or side deltoid, along with the trapezius, biceps, and pectoralis major.

 

With the Y raise, you’ll hit your rotator cuff muscles and the lower trapezius.

 

As the name implies, the rear delt fly will target the rear deltoids on the backside of your shoulders, as well as your upper back.

Sculpted Shoulders Workout #1

In this 10-minute shoulder sculpting workout, we’re doing 3 sets of each exercise and working the shoulder from different angles with 3 different types of raises.  This workout includes:

  • shoulder press
  • lateral raise
  • front raise
  • Y raise

Sculpted Shoulders Workout #2

In this shoulder workout, we are doing one set of 6 different exercises.  You can definitely do 2 or 3 additional sets, if you’d like.

One set is perfect if you’re a beginner or short on time.

This workout includes:

  • lateral raise
  • single arm shoulder press
  • front raise
  • single arm lateral raise
  • Y raise
  • shoulder press 

Sculpted Shoulders Workout #3

Want sculpted shoulders? Then you’ll certainly want to add this workout into your routine.

 

As the video name implies, you’ll be doing 5 different exercises in this 13-minute shoulder workout.

The exercises include:

  • shoulder press
  • Y raise
  • lateral raise
  • shoulder fly
  • rear delt fly

Generally,  you can do any of these shoulder workouts 1 – 2 times per week and get great results.  However, if you have additional time and want to double shoulders with other muscle groups, consider one of the following workouts.

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Read more about the article 8 Muscle -Building Mistakes Women Make On Their Fitness Journey

Have you fallen into the trap of one or more of these common muscle-building mistakes?

 

Are you training consistently and still not seeing the results you want?

8 Muscle Building Mistakes

Remember, building muscle takes time and generally a lot more than we’d like.  However, to ensure the best results, make sure you are avoiding these common muscle-building mistakes.

Muscle-Building Mistake #1

This is a big one. Completely ignoring strength training.  Without strength training, it is virtually impossible to build muscle, especially in our 50s and beyond.  Strength training is any type of resistance training.  It can be done with body weight, resistance bands, free weights, such as kettlebells, dumbbells, and barbells, or strength training machines you’d find in a gym.

 

According to the National Library of Medicine,  we naturally start losing muscle in our 30s at a rate of 3-8% per decade.  The rate of muscle loss also picks up speed in our 60s. This decrease in muscle mass is a contributor to disabilities as we age and increases the risk of falls and injury.  As we lose muscle, we often see a corresponding increase in body fat.

 

It isn’t all doom and gloom though.  You can slow, stop, and possibly even reverse muscle loss if you start strength training.

Muscle-Building Mistake #2

Mistake #2 is not using heavy enough weights or resistance.  The resistance you’re using should be a challenge.  While you can start out with body weight-only exercises, over time these may simply become too easy to allow muscle growth. 

 

A good rule of thumb is for the last 2 reps to feel “hard”.  When they no longer feel challenging, you’re likely no longer building muscle.

Mistake #3 - Always doing the same workout

I personally like to change my workouts every 8 – 9 weeks.  They don’t need to be a complete overhaul.  Just a few changes is generally fine.

Those changes could be one or more of the following:

  • New exercises
  • Different number of sets – more or less
  • Different number of reps – more or less
  • Heavier weight or resistance

While you can continue to build muscle by doing the same workout for an extended time, most of us will get bored.  And, if we are bored, then our training consistency may falter.  By changing the workouts periodically, we can keep it fun!

Mistake #4 - Having no plan

Without a plan, you are likely to wander around the gym or your home wasting precious time trying to decide what exercises you’ll do.

 

How do you know if you’re hitting all your muscle groups, getting enough volume, or incorporating progressive overload to build the muscle you want if you don’t have a plan?

 

Are you working your back but omitting your chest?

Working your quads and forgetting about your hamstrings?

 

If so, you could be inadvertently creating muscular imbalances.

Muscle-Building Mistake #5

Are you doing too much cardio?

 

Cardio has its place so that we maintain a strong cardiovascular system.  The muscle-building mistake comes in when you prioritize cardio above strength training.

 

We need both!

Mistake #6 - Not eating enough protein

Without quality lean protein, you will likely find it very difficult to build muscle.

 

Most women do not eat enough protein.  A general rule of thumb is to eat 1 gram of protein per pound of ideal body weight.

 

As an example, a woman weighing 175 pounds with a goal weight of 140 pounds, would want to aim for approximately 140 grams of protein.

 

This is not an exact science and since most women don’t even come close to their protein target, my recommendation is to first aim to get 100 grams of protein.

 

Not sure how you’re even going to get 100 grams of protein?  Watch the below video for ideas.

Muscle-Building Mistake #7

This one may come as a surprise, but not getting enough quality sleep will make building muscle incredibly difficult. Generally, 7 hours is the minimum amount of sleep we need.

Personally, I function better on 8 -9 hours of sleep.

 

Without enough sleep, you’ll likely be sluggish at the gym, and if you can’t lift heavy because you’re tired? Well, you already know the answer to that.  You won’t be building the muscle to meet your goals.

 

In addition, when we don’t get enough sleep, it is incredibly common to lose all willpower when it comes to food.  This is a double whammy as we take two hits – unable to train hard along with eating foods we otherwise would not eat or at least not in the same quantities.

Muscle-Building Mistake #8

Last, but no less important is being impatient and wanting results far more quickly than is possible.

Building muscle takes time and a lot of it. And unfortunately, the older we get the longer it takes.

Remember, this is a life-long journey.  Stay the course, avoid these muscle-building mistakes and you will build muscle.

 

If you’d like a deeper dive into these 8 muscle-building mistakes check out this video.

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Read more about the article Building Muscle after 50: 5 Simple Steps to Jumpstart Your Journey

Building muscle after 50 takes time and dedication.  Getting started is the hardest part.  Staying consistent is a close second.

 

You can simplify both getting started and staying consistent when you follow 5 simple steps.

Build Muscle after 50

The results that come with strength training can be absolutely amazing.

  • Muscle definition
  • Improved overall strength
  • More energy
  • Improved body composition

If you’d like a deeper dive into the benefits of strength training, be sure to check out this video.

However, none of these happen overnight. It takes time and effort.  While you may start out energized and excited to start seeing some results.  Without a doubt, that excitement will dwindle.

Excuses will make an appearance.  Other priorities will take the lead and your strength training will fall off your radar.  This happens to all of us at some point along our journey, unless we are prepared for it.

So, how do you avoid these pitfalls and get the results you want?

Step 1: Why You Want to Build Muscle After 50

The first step is to know why you want to build muscle in the first place.   This may take some deep reflection. Your reason why needs to be strong enough that it will keep you going on those days you don’t feel like. Because that will happen.

 

For a deeper dive into how to apply all 5 steps, check out the below video.

Step 2: Set a Realistic Muscle Building Goal

While your goal should be a stretch, it needs to be realistic as well.  You may want to have defined sexy arms by the end of the month, but that is not realistic and will set you up for major disappointment.

 

Remember, building muscle takes time and patience.

 

Having defined sexy arms as a goal is fine.  Just be sure to set an appropriate timeline to get there.  Perhaps consider mini-goals along the way toward your defined sexy arms.

Step 3: How Much Time Can You Devote to Strength Training

We all have different schedules and other priorities. I recommend starting off with a schedule you know you can commit to.  If that is only 2 days a week for 10 minutes, then that is where you start.

 

Once you have consistently followed this training pattern, consider increasing it to  3 days per week or perhaps 20 minutes per day.

 

The most important factor is determining what you can do consistently. A less-than-ideal training plan done consistently is far better than an ideal training regimen done occasionally.

Step 4: Find a Strength Training Plan

Find a strength training plan that will guide you toward accomplishing your goals.  If you’re unsure where to start, you can start with one of my free training plans or start following short workouts on my YouTube channel.

3-day at-home workout plan
7-day at-home and gym training plan
Sexy arms workout plan

Step 5: Get Starting Building Muscle After 50

Finally, it’s time to get started.  Don’t worry about finding the perfect time, or the perfect workout.  They don’t exist.

 

What matters most is that you just get started.

 

Remember to take it slow and whether you decide to train one day a week or 4, be consistent.

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Read more about the article Unlocking Muscle Growth: The Power of Progressive Overload

Muscle growth is imperative, especially for those of us over 50 or 60.  However, it does get harder as we age.  That’s why Progressive Overload is so important.  

Muscle growth through progressive overload

What is Progressive Overload?

Progressive Overload is the number 1 fastest way to build muscle – any any age.

The easiest way to think about progressive overload is that you are simply challenging your body to do more.

There are numerous ways in which you can challenge your body to do more.  Here are the most common:

  • More repetitions
  • Use heavier weights
  • More sets
  • Less rest in between sets
  • More difficult exercises

How does Progressive Overload create Muscle Growth?

By putting added stress on your muscles they are forced to grow (ie. get stronger).

For muscles to grow, they need a reason.  For example, if the heaviest thing you ever pick up is a 5-pound bag of potatoes,  then when there is a sale on the 10-pound bag, you’ll quickly realize you can’t even pick it up and hence, miss out on the sale! Or, potentially injure yourself attempting to pick up the 10-pound bag.

With progressive overload, you slowly over time increase the challenge on your muscles, allowing them to get stronger without injury.

When should you apply Progressive Overload?

You can start ‘considering’ progressive overload at any time; however, you’ll want to create a solid baseline before you worry about adding overload.  This will depend on your prior experience with strength training.

If you are brand new, meaning you’ve never picked up a dumbbell before, you will likely stay at your baseline (ie. starting point) for several weeks.

However, if you’ve been strength training for any length of time, you can likely implement progressive overload much sooner.  In the next section, I describe how to implement progressive overload into your strength training routine.

The key is to make sure you are able to perform the exercise with good form for a set number of reps (I prefer 8-10) for 3 sets first.

How do you apply Progressive Overload to your workout?

First, you create your baseline.  I personally create a new baseline every time I change my training plan, which is usually every 8-9 weeks.

The first week is the baseline.  This is when you are making your best guess of how much weight you can lift for your given number of reps and sets.  During the baseline, you’re not trying to set a PR (personal record).  Your focus is on good form.  The weight should feel challenging while still very doable.

 

Let’s say your goal was to do 10 bicep curls using 10-pound dumbbells for 3 sets.

 

If you were able to hit your goal in the previous week, then you may be ready to apply progressive overload.

Some options are:

  • Increase to 12 reps per set
  • Increase the amount of weight in each dumbbell, for example 12-pound dumbbell
  • add a 4th set using the 10-pound dumbbell

For a deeper dive into how to apply progressive overload, check out this video.

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Read more about the article What are BCAA’s and do they help women over 50 build muscle?

You may have heard friends in the gym talking about BCAA’s and wonder if you’re missing out on the secret to building muscle.    BCAA’s are often assumed to be supplements, but before you rush off to your local supplement store it’s important to understand what they are and if they are really necessary.

What are BCAA's?

You’ve probably heard of BCAA’s.  Do you know what they are?

 

BCAA’s are branched chain amino acids. Ok, that may not mean a  whole lot. What’s important is that “BCAA’s” refers to  a combination of 3 essential amino acids.

 

Our bodies need 20 different amino acids.

 

9 of these amino acids are considered essential, meaning they cannot be made by the body.  You must consume them.

 

3 of these essential amino acids (Leucine, Isoleucine and Valine) make up the branched-chain amino acids (BCAA’s) which are considered most important for building muscle.

 

Now, when you hear someone talking about BCAA’s you know they are talking about Leucine, Isoleucine and Valine.  And, even more likely, they are referring to a BCAA supplement.

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

What are the benefits of BCAA's?

While more research is always needed, most research to date supports several benefits of consuming BCAA’s. 

  • Improved athletic performance
  • Increased muscle growth
  • Reduced muscle soreness
  • Slows muscle loss
  • Preserves muscle storage of glycogen (energy used by muscles)

Whether you are wanting to build more muscle or slow the muscle loss that occurs naturally as we get older, these are pretty important benefits to aid in your quest.

Primary role of each BCAA

Here are the primary roles of each amino acid within the branched chain amino acids.

  • Leucine is critical for protein synthesis and muscle repair.  It also helps regulate blood sugar levels.
  • Isoleucine is involved in muscle metabolism (consumption of energy so muscles can work).  It’s also important for  a healthy immune system.
  • Valine helps stimulate muscle growth.

The big question is...

Do you need to take BCAA supplements to get these benefits? 

I my opinion… No.  While BCAA’s do appear to play a role in building muscle, my recommendation is to get them from real food.

 

I, personally, get all of my BCAA from real food – ie. protein.

 

Let’s first take a look at Leucine, which is thought to be the most beneficial of the three amino acids due to it’s ability to stimulate muscle growth.

BCAA: Leucine

Leucine: how much do you need?

The recommended daily intake is 17.7 milligrams per pound of body weight. For a 130-pound woman wanting to build muscle that would equate to approximately 2- 2.5 grams of leucine.

Foods highest in Leucine

Here are a few common foods that provide leucine.

  • 20-25 gram scoop whey protein – 2 – 2.5 grams
  • 3 oz chicken breast – 2.25 grams
  • 1/2 cup 1% Cottagecheese –  1.3 grams
  • 1 oz Pumpkin seeds  – .7 grams
  • 1 extra large egg – .6 grams
  • 1c cooked oats – .5 grams
  • 1/3c canned navy beans – .7 grams
  • 1c cooked lentils – 1.3 grams
  • 1 oz peanuts – .5 grams

As you can see, one whey protein shake or a 3 oz  chicken breast provides the recommended amount of leucine for a 130-pound woman. 

The above list is only a sampling of the foods with leucine. 

If you’re eating enough protein, you are almost assured of getting enough leucine.

BCAA: Isoleucine

Isoleucine: how much do you need?

The recommended daily intake is approximately 9 milligrams per pound of body weight. For a 130-pound woman wanting to build muscle that would equate to approximately 1.2 grams of isoleucine.

Foods highest in Isoleucine

Here are a few foods high in Isoleucine:

  • 3 oz lean chicken breast – 1.3 grams
  • 1 cup cooked lentils – .7 – .8 grams
  • 1 oz pumpkin seeds – .3 grams
  • 6 oz pork chop  – 2.5 grams
  • 1 cup firm tofu – 2.1 grams

By eating one serving of lean chicken breast, you’ve consumed plenty of isoleucine for the day.

BCAA: Valine

Valine: how much do you need?

The recommended daily intake is approximately 11 milligrams per pound of body weight. For a 130-pound woman wanting to build muscle that would equate to approximately 1.4 grams of valine.

Foods highest in Valine

Here’s just a sampling of foods high in valine:

  • 3 oz lean chicken breast – 2.8 grams
  • 6 oz pork chop – 2.7 grams
  • 1 cup firm tofu – 2.2 grams
  • 1 cup low fat yogurt – 1.2 grams

Eating one serving of chicken breast provides the recommended allowance of all three amino acids, making a BCAA supplement unnecessary.

NOTE: The BCAA levels within the foods listed above are estimates.  The foods listed are a very small representation of all the foods that contain these 3 amino acids. 

 

If you are not eating these specific foods, it does not necessarily mean you are not getting enough BCAA’s.   I recommend you check with a registered dietician for more detailed analysis of your specific diet.

Why BCAA supplements are not necessary for building muscle

  • If you are eating enough protein, you are most likely getting plenty of the 3 amino acids making up BCAA’s.
  • There doesn’t appear to be any added benefit to getting more than the US daily recommended allowances.
  • While FDA regulations do not require BCAA supplements to show calories for amino acids. That does not mean there are no calories.  A  good estimate is 4 calories per gram.
  • If you’re not low in BCAA’s, a BCAA supplement is just an expensive flavored water.
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Read more about the article 5 easy steps to start working out after 50

Think it is too late to start working out after 50?  

Think again.  Whether you’ve never worked out a day in your life or it has been well, longer than you want to admit since you worked out, this is the perfect time to get started.

Taking the first step is the hardest. 

 

You probably have more questions than answers.  All those unanswered questions can even keep you stuck from moving forward.  Then next thing you know, months or even years have gone by.   

 

Well, no more time needs to lapse before you get started.  You can start working out after 50 (without overwhelm) when you follow these 5 easy steps I share below.

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

Step 1: Why do you want to start working out after 50?

You already know that getting started is the hardest part.  The second hardest part is staying consistent. 

This is why knowing exactly why you are getting started in the first place is important.

Your reason, also known as your WHY, needs to be important enough to you to keep you going when it gets hard and you want to quit.

Step 2: Set realistic expectations when you decide to start working out after 50

I know you want results fast.  

Even under the best of circumstances, results are never as fast as you want. 

Remember, you’re just getting started, you’ll want to keep it super simple.  Think of this as setting your first mini fitness goal. A goal you know you can achieve.  

Step 3: How much time can you commit to working out?

The amount of time you decide to commit to exercise also needs to be realistic.  Although you may be excited about the prospect of creating an amazing body after 50 (and I hope you are), if you have not exercised in a very long time,  I recommend you ease into it.

You can definitely start working out after 50!

 

Trying to do too much too soon could result in you deciding it is just too hard.

 

This you do NOT want.

 

It’s better to start with something you know you can do consistently.  You can always increase later.

Step 4: Pick a program

Next, I recommend you find a program to follow. When you start working out after 50, I recommend you start with a beginner program.  However, even beginner programs often require 4-5 days per week and/or an hour at a time.   While the exercises may be for beginners, the time commitment is not.

 

Click here to check out my beginner program.  It is only 3 days a week and about 15 minutes for each workout.

3-day at-home workout plan

Step 5: Start slow

While you’re probably anxious to start seeing results tomorrow, take it slow.  This is one of those times you must go slow to go fast.

Using my 3-day at-home workout plan, here’s 1 example of how you could ease into your new workout routine. 

Let’s assume you’ll work out on Monday, Wednesday and Friday (any 3 days is fine).  This program recommends 4 exercises for each of these days.

  • Week 1 –  complete 1 set of each exercise
  • Week 2 – complete 1 set of each exercise
  • Week 3 – complete 2 sets of each exercise
  • Week 4 – complete 2 sets of each exercise
  • Week 5 – complete 3 sets of each exercise
  • Week 6 – complete 3 sets of each exercise

At the end of 6 weeks, you can re-evaluate whether to continue following the program with 3 days per week and 3 sets per exercise or possibly add in a 4th day.

The options are endless. 

One option is to take my free quiz to find the best workout for you. The quiz results range from a 3-day per week workout to a 5-day per week workout. 

To find the one that works best for you, click here or the image below.

Over 50? What's the best workout to achieve YOUR dream body?

Remember, the most important thing to do is start.  The smallest step is still a step.

It’s never too late to start. Start today. Download your free 3-day at-home workout now so you can start working out after 50.

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Read more about the article 6 ways to know if you are training hard enough to build strong muscles

Are you seeing the results you want?  If not, you might not be training hard enough.

Unfortunately, we can’t control how fast our bodies change. 

But nonetheless, we are in control of the actions we take.

As we approach our 50’s and beyond, it becomes quite apparent that what worked in our 20’s and 30’s is no longer working.

Be assured it isn’t all doom and gloom.

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

As a woman approaching or over 50, you likely have more obstacles to climb than in years past. 

As part of those obstacles, you are likely experiencing symptoms related to a combination of menopause, inactivity, a slowing metabolism and a loss of muscle.

The most common complaint expressed by women over 50 is an increase in body fat, especially around the waistline.  

6 Signs you're training hard enough after 50

While not every workout needs to be a killer workout.  And, you do not need to feel like you could sleep for a week.

 

For serious results, it will require hard work.

 

And, it will be worth the effort!

Are you training hard enough?... Stay focused

Your only thought is pushing or pulling that weight one more time.  You aren’t thinking about what’s for dinner or the project deliverable at work. You’re also spending very little if any time chit chatting with others.

I know socializing while we workout can make training more fun.   I love having a training partner.  They can be motivating, and great spotters for when you want to push your limits.

I recommend agreeing up front that you’ll save any significant socializing for after the workout.  How about grabbing a post-workout shake while you chat?

You're tired and energized after your workout

You know you trained hard when you are tired at the end of your workout and at the same time, you feel energized.

You should not be so tired that you can barely drag yourself to the car or to the shower (if you workout at home).

Your strength training feels like cardio

In other words, you’re breathing hard.  You should feel the need to “rest” for a minute before completing your next set to allow your breathing to resume to normal.

If you can run through your entire workout without short rests, you probably are not training hard enough.

Keep in mind, not every training session needs to be intense.  Your body will benefit from periodic less strenuous workouts.

Training should leave you hungry

If you’re training hard, you’re going to be hungry after your workout.   I eat almost immediately after my workouts, which gives me a new boost of energy.

Training hard helps you sleep

Sleep like a baby.  Sleep becomes so critical when we are building muscle.  During our strength training workout, we are creating micro tears in the muscle (I know. Sounds bad. But, is really a good thing. It’s how we get stronger.)  These muscle tears repair themselves while we sleep.

When you train hard...You see results

The ultimate sign of whether you’re training hard enough is your results.  While there are other factors that play a part, how hard you train is a big one.

Results come in many forms. 

  • Physical results you see in the mirror, like less belly fat, or more defined arms.
  • Strength gains when you can lift a heavier weight or do more reps with the same weight.
  • You may also experience feeling less stressed, having more energy, increased flexibility, or less joint pain, to name a few. These benefits are often the first to be seen and aren’t as dependent on how hard you are training. Nonetheless, they are extremely valuable benefits from training.

If you’re loving your results, keep doing what you’re doing.   If not, consider what changes you could make to incorporate one or more of the above 5 tips.

One last thing…

You may be doing all the right things. If you aren’t doing them consistently, you’re missing out on the incredible results you want.

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Read more about the article How often should you change your workouts for best results?

You want the best results possible.  How do you know when it’s time to change your workouts?

First things first…

 

Are you following a quality workout program? You may be wondering, “How do I know if my workout program is a good one?”

What's the best workout to achieve your dream body?

Take this free quiz to find the best workout for your dream body!

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

Before you change your workouts...Double check your workout includes:

Minimum of 4 days per week.

If you’re new to strength training, you can work up to 4 days per week. You do not need to start here.  Consistency is the primary consideration. 

It’s better if you can workout two days a week consistently than periodically working out 4 days a week.  Give yourself a few weeks to create consistency with 2 or 3 days a week before jumping into 4 days a week.

Work all your major muscle groups

Your workout routine should include exercises for chest, tricep, biceps, back, quads, hamstrings and glutes.  You may also want to include exercises for abs.

Give each muscle group time to rest

Give each muscle group at least one day rest before working the same muscle group again.

So, you could work your biceps on Monday and Wednesday.  If you are working out on Tuesday, just work any other muscle group besides biceps.

TIP: If your workout fits all the above criteria then you do NOT have to change your workout routine.

Why you might want to change your workouts

Boredom

If changing your workouts gets you re-motivated, do it.  I find that between 6 and 8 weeks, I’m ready for a change. 

If you’re dreading your workouts, eventually you will stop.  So, it’s ok to change them up a bit.  How much should you change them?  I’ll get to that in a moment.

Not seeing results

If your workout meets the criteria I mentioned above, then it’s probably not the workout plan that is the problem.  It might be YOU (or how you are using the workout plan.) Before you change your workouts, read this.

 

It’s too much

The program could require more than you can commit to.  For example, you picked a 5 -day per week program and now realize that you are only able to be consistent 3-days per week.

It's time to change your workouts

Let’s say you have a great workout routine and you’ve decided you are ready to make a change.  How much should you change?

 

This is completely a personal decision; however, I like to make small “tweaks” to the program. 

 

Here are some ways you can make minor changes and still feel re-motivated to keep going.

  1. Swap out an exercise for a similar one.  For example, if you’ve been doing the dumbbell chest press, swap it with an incline dumbbell chest press or maybe a barbell flat chest press.
  2. If you’ve been doing sets of 10 – 12, try using a little heavier weight and going for sets of 6 – 8.
  3. Keep the exercises the same and change the order of them. 
  4. Swap days.  I do my chest exercises on Monday’s and Back on Tuesdays.   I could swap them and do Back on Monday, Chest on Tuesday. Just that small change can make a difference.

Why I like to stick with at least most of the same exercises

To track results

Keeping my workout consistent makes it easier to track my progress.  When I’m incorporating progressive overload (which is pretty much all the time), doing the same exercises week after week makes it easier to gauge how much stronger I’m getting.  

It helps ensure that I’m always pushing myself.

Know when to rest

It’s also a great way to know when my body needs rest.  For example, I may notice that I can’t lift as heavy or do as many reps as I have been. 

If I notice this a couple weeks in a row, it’s time to give my body a short rest.

In Summary... It's time to change your workouts

Change your workouts no more often than every 4 weeks. 

 

Aim to stick with your workout plan consistently for 8 – 12 weeks.  If you need some variety, I recommend keeping the changes to a minimum.

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Read more about the article Woman Over 50? Do you really want an amazing body transformation?

I want an amazing physical transformation.  I’m daring to dream big  –  I’M GOING ALL IN! I want a kick-ass body. One that turns heads.  A body that proves women at any age (even over 50) can have phenomenal muscles.  One that gets me stopped by complete strangers who are in awe. One that makes me smile when I look in the mirror, knowing I worked hard and I LOOK FREAKING AMAZING.

Tell me it can’t be done and I WILL SHOW YOU.  I want an out of this world amazing transformation.  The time is NOW.

DO YOU?

Do you REALLY?

 It’s time to take action.

You’re super pumped and excited. Your heart is racing  with excitement. 

You’ve created your ultimate goal… to create an amazing physical transformation.

What happens between the moment you set your goal and the time to take action?

 

Do you start doubting yourself? Decide it will be too hard?  Put it off for later?

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

Well, if you’re not getting the results you want, or you find yourself losing the motivation BEFORE you even get started, you may want to consider…

Why do you want to create an amazing body transformation?

The late German philosopher, Friedrich Nietzsche, said it well in his quote “He who has a why to live can bear almost any how.”    Simon Sinek also stated “ It is not logic or facts but our hopes and dreams, our hearts and our guts , that drive us to try new things”  in his book Start With Why.

When you have a powerful reason WHY you want to achieve your goal, it makes it far more likely you will actually achieve your goal.

 

You want to create an amazing body transformation!  Regardless of how you define this for yourself (it will be different for everyone), it will take HARD WORK.  It will most likely require a change in your nutrition and exercise.

 

 So, before you do anything else…

Why do you want an amazing body transformation? 

Think about what will motivate you to continue eating healthy foods, skipping the candy bar snack, exercising etc.

 

When you don’t feel like it.

How will your life be different after you achieve your amazing body transformation?

Closely related to knowing WHY you want to change your body is to think about how your life will be different once you achieve your goal.  

Picture SUCCESS.  Picture your future.  Really see it.

What will be different?  How will you feel?  More confident?  Proud?  Sexy? Will you smile at your reflection in the mirror? Will you go shopping for new clothes? Maybe a hot new bathing suit?

You can be sure there is no straight line to the body you have pictured.  There will be ups and downs, steps forward, backward and forward again. The secret to success is to keep moving forward, even when you want to stop.  

 

The biggest struggle is most often within our mind. 

 

We struggle with the desire for the future we have painted and the instant pleasure we get from the bowl of ice cream.

 

This struggle is REAL and you are not alone.  We all have this same struggle.  The best way to achieve your goal, despite this struggle, is to know everything you have to gain by achieving your goal.  Start a list.  What do you gain by achieving your goal?

What do you lose?

As incredible as your body transformation will be, there will no doubt be a cost to achieving it. 

 

You’ll want to weigh the “cost” of achieving it against the “benefits”. 

 

Most likely you will need to give up something you enjoy (ie. the costs) to get that amazing body transformation. 

 

Maybe that is that evening bowl of ice cream, or the Netflix binge every evening as you relax after a long day.

 

Once you’ve compared the costs and benefits, you can make a clear decision if the benefits outweigh the costs.  

What if you do nothing? You ditch your dream of an amazing body transformation.

Doing nothing is a choice.  It is a decision.  It is always an option.  

 

Consider the benefits (ie. what do you gain) by not changing.

 

There is nothing wrong with staying the same IF you’ve made a conscious choice that you want to stay the same.   Maybe, you have decided that you are perfectly happy with your body, your life just the way it is,  then by all means keep doing what you’re doing!

 

Making changes can be scary.  No matter how bad things are, we are comfortable with what we know and uncomfortable with the unknown. Don’t let fear of the unknown stop you. Your incredible body awaits you.

What if you don’t believe you can do it?

If you’ve tried in the past and been unsuccessful, you may not truly believe you can actually create an amazing body transformation.  Without belief in yourself, hitting your goal becomes incredibly difficult.  Almost like a self-fulfilling prophecy.   

 

This may take some time to work on.  Seeing is believing. Even getting those first small wins makes it much easier for us to believe we can achieve bigger goals.  BUT, how do you get started? 

 

Think about it this way… You are smart.  You can learn new skills.  You can make changes.   You can transform your body IF you want to.

What if you achieve your amazing body transformation?

I truly believe we can do anything if we want it badly enough, have a realistic plan and timeline, prepare and commit to the long-term journey.  

What does success look like?  How does it feel?

When we can imagine the future, we gain hope and optimism which makes the journey all that more fun and SUCCESS more likely.

 

Far too often, we start to “downsize” our dreams as we get older. We begin thinking, women over 50…

  • Can’t build muscle
  • Don’t wear bikinis
  • Need to act their age. We’re not 20 any more.
  • Gain weight, get flabby arms, slow down etc etc.

 

WHO MADE UP THESE RULES ANYWAY?

 

If you’re like me, you’d like to break the rules and PROVE them wrong.

Before you jump all in, creating a phenomenal body transformation will take work.  You will likely want to lose body fat and build muscle.   Both take a lot of effort.  Neither happen overnight.  So, first, reflect on the following questions:

  1. Are you willing to commit to making some changes?
  2. How will your life be different if you make these changes?
  3. What will you give up or lose as you work toward your transformation?
  4. What do you gain if you stay the same?
  5. How bad can things get over time if I do nothing now?
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Read more about the article Amazing workout for women over 50 with no equipment

Can you get a good workout with no equipment?  Think you have no option but to miss a workout when you can’t get to the gym?

Not having fitness equipment doesn’t need to be an excuse to skip your workout.   Want an amazing workout that will have you doubting the need for equipment ever again (or at least until you can make it back to the gym or get some equipment)?

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

Follow this full-body workout three times a week or whenever you need an at-home workout with no equipment.  Do one full round and repeat two or three times.

Watch this quick video for a visual demonstration of each exercise.

Leg workout with no equipment: Air squats

Air squats can be done with any foot position.  Feel free to experiment and change it up – try a wide stance, narrow stance with feet nearly touching or anything in between.   Toes can be pointed forward or angled outward.

 

Lower your body so that your butt is parallel to the floor or slightly lower depending on your range of movement.  Return to the starting position.   Repeat for 25 reps.

Chest workout with no equipment: Pushups

Modified pushups on knees

Place your hands on the floor about shoulder-width apart with knees and toes on the floor.

Bending your elbow and keeping back flat, lower your body so that your chin either touches or comes close to the floor. Then push your body back up to the starting position.

Regular Pushups on toes

Perform these on your toes instead of knees and toes.

Shoulder workout with no equipment: V-pushups

Start in an upside down V position with hands and feet on the floor and butt in the air. The closer your hands are to your feet the harder it will be.  Bend your elbows and lower your head toward the floor.  Then extend your arms as you push off the floor back to the starting position.  This completes one rep. Work up to 10 reps.

Butt: Glute bridge

Lie face up on the floor. Bend your knees keeping your feet flat on the floor and close to your butt. Rest your arms by your side with your palms on the floor.

 

Squeeze your butt as you lift your hips off the floor.  Your knees, hips and shoulder should create an imaginary straight line. Hold at the top for 5 seconds while squeezing your butt.  Slowly lower your butt toward the floor, without touching the floor.  Repeat for 20 reps.

Tricep: Lying single-arm pushups

Lie on the floor on your right side,  with hips and shoulders stacked.  One leg can rest on the floor in front of the other.  Place your right hand on your left shoulder and your left hand on the floor close to your chest. Using your left arm press your body off the floor, slowly lower back to the floor. Complete 10 reps and switch sides.

Lower Back: Hyperextensions

Lie on the floor on your stomach. Place your arms on the floor in a goal post position by your head. Knees to toes remain on the floor. Raise your chest and arms off the floor (it’s a very small movement.  You’re only lifting up an inch or two) and lower back toward the floor. Do this for 10-15 reps.

Abs: Bicycle crunch

Lie on the floor.  Raise your shoulders off the floor and as you crunch bring one knee at a time in toward the opposite elbow. Alternate sides for 15 crunches on each side.

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Read more about the article How to determine calories needed for women wanting to gain muscle

Eating to build muscle is different from eating to lose body fat.  Muscle requires nutrients to repair and get stronger after challenging workouts.

As a woman, it is likely that you think of food in terms of how it relates to your ability to lose or maintain your weight.    Eating the right calories to gain muscle often requires a mind shift.

First, forget about the fad diets that restrict calories.  Muscles need a balance of protein, carbs and fats.  Healthy carbs give your body the energy it needs for your strength training sessions.  Healthy fats deliver nutrients and amino acids throughout your body and to your muscles. Protein contains amino acids that help repair and build muscle.

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

Step 1: Understand the criteria used to calculate calories to gain muscle

The number of calories your body needs depends on your:

  1. Goal, which in this case is to build muscle
  2. Current  weight & height
  3. Age 
  4. Activity level

While you have the first three at your fingertips, your activity level may require a bit of explanation.

Step 1: Sample calculation: Linda's calories to gain muscle

As I share each step in determining the calories needed to gain muscle, I’ll use the Linda as an example.  Linda is 59 years old, weighs 130 pounds and is 5’5″ tall.  Linda is following a strength training program 5 times per week.  Her goal is to build more muscle.

Step 2: Assess your activity level

Your activity level is assigned a numerical value based on the intensity and frequency of your exercise routine.

physical activity levels

Step 2: Sample calculation: Linda calories to gain muscle

Since Linda is following a strength training program 5 times per week, her activity level is rated at Moderately active with a numerical value of 1.55.

Step 3 : Calculate Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the rate your body burns calories when you’re at rest and this is the starting point in determining overall calorie needs.

While there are numerous formulas to calculate BMR, I recommend using this online calculator.  It’s quick and easy and as accurate as any formulas you could calculate yourself.

Step 3: Sample calculation: Linda's calories to gain muscle

Using the online calculator, Linda’s BMR is 1166.

4. Calculate Total Daily Energy Expenditure (TDEE)

Total Daily Energy Expenditure includes the number of calories you burn at rest and during exercise.

To calculate TDEE, multiply your BMR, the calories you burn during rest (step 3) by your activity level (step 2).

The online calculator will also give you your TDEE so no math needed.

TDEE represents the total calories you need to maintain your current body weight.

Step 4: Sample calculation: Linda's calories to gain muscle

To calculate Linda’s Total Daily Energy Expenditure, we’ll take her BMR (1166) times her activity level of 1.55. Based on this calculation, Linda needs 1807 calories to maintain her current weight.

5. Calculate additional calories needed to gain muscle

In order to gain muscle, you need to eat more calories.  I know that can sound scary. Maybe you’re even thinking “I don’t want to gain fat!”

Start by increasing calories slowly.  A good rule of thumb to use is “10% more calories” or somewhere  around 200 – 250 calories.

And, eating more calories does NOT mean you should eat anything you want. This isn’t the time to start loading up on  junk food etc.  

Step 5: Sample calculation: Linda's calories to gain muscle

Since Linda needs 1807 calories in order to maintain her current weight, an additional 10% (1807 x 10%) or 181 calories  would be added to her daily calorie intake to enable her to build muscle. Linda plans to eat approximately 1988 calories.

Here’s a quick summary of Linda’s calorie calculation so that she can optimize her muscle gains. 

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Read more about the article 5 reasons women need to build a strong core

Women need a strong core.  Why?  What muscles make up your core?  Hint:   it’s more than your abs.  What are the best exercises to build a strong core? Hint: not the crunch.

The most popular ab exercise is the basic crunch.  Most women have done hundreds or thousands of crunches in her lifetime in pursuit of a flatter stomach.  For the warm up, the basic crunch is great.  To really build a strong core… we need more.

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

What muscles make up your core?

While we usually think abs when we hear “core”; however, your core also includes your back, glutes and hip abductors.  These muscles all work together as the link between your upper body and your lower body.

Strong core: Abs

Your abdominals (Abs) are made up of 4 muscles. 

Rectus abdominis – gives you the “6-pack abs”.  It extends from your rib cage to your pelvic bone and is used to bend forward when picking something off the floor.

External obliques – run along the side of your torso

Internal obliques – lie just below your external obliques

Internal and external obliques are used as you twist from side to side as well as for bending to the side.

Transverse abdominis –  supports and protects your spine and organs.  It is also the muscle you use when you draw your belly button in toward your spine.

Strong core: Back

Low back pain affects the overwhelming majority of us at some point in our lives.  Having a strong and balanced core may prevent this debilitating ailment.

Erector spinae – used to stand up straight from a bent over position and to bend backwards

Latissimus dorsi – runs from below your shoulder blades to your hip bones and is used to pull yourself up.

Strong core: Hips

Glutes – 3 glute muscles (maximus, medius, and minimus). Strong glutes aid in walking, balance and moving your leg away from your body (as in stepping to the side).

Hip adductors are the muscles that move your leg toward your body.

Why do women need to build a strong core?

Your core muscles are needed for everyday activities like:

  • bending over to put on your shoes
  • sitting and standing up from a chair
  • twisting to look behind you
  • carrying in the groceries
  • reaching overhead to grab something off the top shelf
  • and even vacuming

These are activities we take for granted until we can’t do them. 

A strong core also helps us maintain our balance and stability. Can you think of a time you tripped and were able to quickly regain your balance?  That was your strong core coming to your rescue.

A strong core can improve your athletic performance. That may be in the form of hiking, biking, walking, swimming, dancing, rowing, rock climbing.  I can’t think of a single physical activity that does not require your core.

Let’s not forget about good posture.   Slouching over a computer, whether at home or work, will compound the effects of a weak or unbalanced core.   

Increase the quality of your life as you get older.  Even if you’re in your 50’s, 60’s or 70’s, it’s not too late to add core exercises to your fitness routine.  Of course, always check with your doctor before starting an exercise program.

A strong core could be the difference between running your own errands,  playing with grandkids, remaining independent and being YOU or relying on others. 

We want to truly live and not simply survive in old age and for that we need a strong core.

What are the best exercises to build a strong core?

Here are my top 5 Core Exercises.

Plank  – Love this one as it works your abs, shoulders, back, glutes and even your legs.   

How to do it:  Position your forearms on the floor directly below your  shoulders, extend your legs so you’re on your toes, keep your back flat.

Squeeze your abs and hold for 30 – 60 seconds. Make sure to breathe – no holding your breath.

Reverse crunch with pelvic tilt

How to do it:  Lay flat on your back with knees bent. Bring knees up to a 90° position (shins parallel to floor).  Do a pelvic tilt as you pull your knees into your chest.

Toes to ceiling

How to do it: Lie on your back with legs extended toward the ceiling and knees slightly bent. Place your hands under your butt to protect your lower back.  Squeeze your abs as you do a pelvic tilt to raise your toes toward the ceiling.

Hyperextension

How to do it: Lie flat on your stomach with legs extended and elbows in line with your shoulders and bent in a goal post position. Keeping your legs on the floor, lift your chest and arms off the floor. 

Glute bridge

How to do it: Lie on your back with knees bent, feet on the floor close to your butt. Squeeze your butt as you lift your butt off the floor creating a straight line from your knees to your shoulders.  Squeeze and hold at the top for a couple of seconds and then release.

Want more ab and glute exercises? Check out more of my favorites for abs and glutes.

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Read more about the article 6 powerful reasons women get amazing results with progressive overload

Working out consistently and still not seeing the amazing results you want?  Progressive overload may be your missing link.

amazing results with progressive overload

What exactly is progressive overload?

Progressive overload is about gradually increasing the demands you make on your muscles in order for them to get bigger and stronger.  There are multiple ways to apply progressive overload. In general, it consists of increasing weight, frequency or repetitions.

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

Why is progressive overload important?

You want amazing results, but how does progressive overload  help you get there?

Progressive overload…

  1. forces your body to change.  Your body is stubborn.   It won’t change unless it has to.  
  2. challenges your muscles to get bigger and stronger
  3. adds variety to workouts when you need a change of pace. Never get bored even with the same exercises.
  4. increases confidence as you set new personal best records
  5. gets you faster results when you don’t get stuck in the same workout routine, same weights, same reps
  6. ends plateauing. Plateauing occurs when your body adapts to the exercise and your workouts are no longer challenging enough.

How can you implement progressive overload?

There are a variety of ways you can implement progressive overload.  This gives you options so you can continue to overload your muscles, maintain consistency, get stronger and avoid plateauing.

Following are some of the most common strategies for beginners:

  1. Increase resistance -using a heavier weight with fewer reps
  2. Increase the number of repetitions
  3. Reduce the length of rest time between sets
  4. Increase number of sets
  5. Increase number of workout days. Remember, you still need rest days.

Putting progressive overload into practice

If you’re brand new to exercise, progressive overload can wait.  It’s best to start with light weights and gradually increase as you get stronger.

However, if you’ve been following a strength training routine for a few months, it may be time to think about adding progressive overload.

There is no one way to time when you should increase your weights or number of reps etc.   Our bodies all adjust at different rates so never compare yourself to others.  So, while I can’t give you an exact plan to follow, here is a sample of how it might look.

 

Increase resistance

Let’s say you’ve been doing 12 bicep curls with 8-pound weights and you’ve decide you’re ready to implement progressive overload.  You could pick up the 10-pound dumbbells. There is an inverse relationship between weight and reps so instead of 12 reps you may only get 8 – 10 reps with the 10-pound dumbbells.

Increase repetitions

So what if you don’t have a10-pound dumbbell?  You can add overload by increasing the number of reps while still using your 8-pound dumbbell. Instead of 12 repetitions, increase up to 15 reps.

Reduce your rest time between sets

Currently resting 1 minute between sets?  Try cutting your rest time to 30-40 seconds.

Increase number of sets

As a beginner, you may be doing 2 – 3 sets of each exercise.    To add progressive overload, pick one of your exercises and increase the number of sets by one.

Increase the number of workout days

Before you consider adding another workout day to your fitness routine, make sure you are allowing enough days for rest. Your body needs rest in order to get stronger.

When you first start a fitness routine, you may start with 1 – 3 days.  Once you’ve been able to maintain consistency with these workout days, you can consider adding a 4th or 5th day.

 

When you’re implementing progressive overload, keep it simple…

use one strategy at a time

take it slow

be patient                                

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Read more about the article 8 ways chest exercises for women sculpt an amazing physique

Want an amazing physique?

 

In this post, I’m sharing 8 ways these chest exercises for women will help you create that amazing physique.

 

Strength training, in general, is the single most effective way to build muscle, lose body fat and transform your physique.  That is true for all muscle groups – shoulders, arms, back, legs and CHEST. 

However, women frequently overlook chest exercises thinking these are only for the men.   However, chest exercises won’t give you a manly looking chest.  Instead, they will actually build muscle around the breast tissue which can then help to lift the breasts.   This can help counter the effects gravity is having on us as we get older.

 

There are numerous benefits to doing chest exercises.  Following are the top 8 reasons I firmly believe women need to include chest exercises in their fitness routine.

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

You may recall the cardio craze of the 80’s and 90s where women were directed to the cardio room while weightlifting was considered a “man’s” workout.  Those were the days of leotards, leg warmers and headbands. Bring back any memories?

Well, that was me, in the beginning. Aerobic classes, treadmill, elliptical machines.   Until I discovered strength training.

Despite often being the only female in the “men’s weight room”, the one with the heavy dumbbells, barbells and squat racks, and receiving frequent looks like “what are you doing in here?”, I somehow continued showing up.  To be honest, it was incredibly intimidating in the beginning.

 

So, if you can imagine this primarily men’s group.  What was the main exercise they were doing?  If you guessed bench press, you’d be right.   I think some of them were bench pressing everyday, not something I would recommend.

 

I had never done chest exercises before, but this was my start and I haven’t stopped since. 

 

Our chest muscles should be treated as any other muscle group.  You don’t want to ignore them.  So, let’s talk about why not?

Chest exercises for women... avoid muscular imbalance

Our muscles all work together as one unit. Although strength training is no longer just for the men, women still often ignore chest exercises.  Here’s the thing… ignoring one group of muscles, like the pectoralis muscles in the chest,  can lead to muscular imbalance, which then can lead to pain or injury. 

 

Without a strong chest, other smaller muscles may try to compensate which is likely to result in an injury.

Chest exercises for women... improve your posture

When you think of good posture, you may think about your shoulders and back.  But did you know that your chest muscles (ie. pectoralis major and minor, or pecs) play a major role in good posture?    Your pecs work to stabilize your shoulder joint.

And, if you sit hunched over a computer all day like I do, you are inadvertently shortening your chest muscle fibers.  

Chest exercises will help to open up and lengthen these muscles and therefore, improve your posture. 

 

So, if you have a desk job, this is a major reason to get your chest workout in.

Chest exercises for women... make it easier to breathe

Stronger chest muscles can make it easier to breathe.  Specifically, the pectoralis minor, helps to expand your rib cage and opens up your diaphragm.

If you’re doing anything strenuous, you want to get oxygen to your muscles.  By lengthening your pectoralis minor you’re able to take deep breaths and get more oxygen to all your muscles.  This can improve your stamina and overall strength.

Chest exercises assist with building other muscles

Many chest exercises are compound movements, which simply means you are also using a variety of other upper body muscles, like your shoulders, back and triceps, to perform the movement. 

 

Although your pectoralis major is the primary muscle worked during most chest exercises, your triceps, back and shoulders are working too. 

 

Working your chest is a great way to get an overall upper body workout.  Have you seen women with impeccable shoulders and triceps?  You can almost bet they are working their chest, in addition to specific shoulder and tricep exercises

Chest exercises for women...create an extra calorie burn

Large muscles burn more calories!  So, since the chest is one of the largest muscle groups, and more muscle means burning more body fat, it’s another great benefit of including chest exercises in your fitness routine.

Chest exercises... improve functional fitness for women

You may not realize it, but you use your chest muscles in many of your everyday movements.   If a movement requires pushing or pulling, you can bet your chest muscles are working.  Picking up a large suitcase… yep, your chest is working.   Same goes for opening a heavy door.

 

These are activities you may take for granted now or you may be noticing that these things are getting harder and blame it on getting older.  They aren’t harder because you are getting older. They are harder because your muscles are getting weaker.

 

And, that is most likely because you aren’t working them.  If this is you, no worries.  It’s not too late to add strength training and more specifically, chest exercises to your daily fitness routine.

Chest exercises are empowering

When you first begin doing chest exercises, you will likely find them to be hard.  I know they were for me.  Accomplishing hard things is empowering.  Remember, what you may find hard today, will get easier.

 

I know most women cringe when I mention pushups. Without a doubt, this is one of the most empowering exercises for women. Not only are pushups the ultimate in chest exercises, as you get stronger you’ll likely experience an amazing sense of accomplishment. 

 

Pushups are my favorite exercise.  Not because they are easy, because they are not. But, because they are hard.  You don’t get a huge sense of accomplishment from doing anything easy. 

When you do a set of pushups, how can you not smile with pride?

Chest exercises help create an amazing physique

I mentioned earlier that chest exercises also work other muscles, like shoulder, triceps and back.  While chest exercises are strengthening your chest, they also help sculpt a better overall physique.  If the look of firm arms is appealing to you, adding chest exercises should be non-negotiable.  

 

As your chest gets stronger, you also get the added benefit of toned, sexy arms that pop in your tank tops, and sleeveless dresses.  Can you feel your confidence rising?

 

So, hopefully by now you are convinced that adding chest exercises to your routine is essential. 

What are the best chest exercises for women?

There are a lot of variations, but I’ll stick with 3 primary chest exercises.  This is all you need for a strong chest.

Pushups

As I said before, the pushup is the ultimate chest exercise.  I’ll share  2 variations. A modified pushup where you’re on your knees and a regular pushup where you’re on your toes.

Modified pushup... on your knees

How to do it: Place your hands on the floor about shoulder-width apart with knees and toes on the floor.

 

Bending your elbow and keeping back flat, lower your body so that your chin either touches or comes close to the floor. Then push your body back up to the starting position.

Regular pushup... on your toes

How to do it:  Place your hands on the floor about shoulder-width apart with toes on the floor. Keep your back flat.  Knees are off the floor.

 

Bending your elbow and keeping back flat, lower your body so that your chin either touches or comes close to the floor. Then push your body back up to the starting position.

Do 10 – 15 pushups.  Rest for a minute.  Repeat. Do 2 – 3 sets.

Dumbbell Chest Press

How to do it:  Lay flat on your back on either the floor or a workout bench.  With a dumbbell in each hand, bring arms to a 90° position with palms facing toward your feet and triceps resting on or parallel to the floor.    Knees are bent and feet are flat on the floor.   

 

Press arms up over chest, extending dumbbells toward the ceiling and bring dumbbells together at the top.  Slowly, lower the dumbbells back down to the starting position without resting your triceps on the floor (if doing these on the floor).

Do 10 – 12 reps.  Rest for a minute or less.  Repeat.  Do 3 sets.

Dumbbell chest fly for women

Dumbbell Chest Fly

How to do it:  Lay flat on your back on either the floor or a workout bench.    Knees are bent and feet are flat on the floor. With a dumbbell in each hand, extend your arms directly over your head. 

 

Lower your arms out to the side keeping a slight bend in your elbows.   Lower the dumbbells until they are approximately shoulder height, squeeze your chest and raise arms back to starting position.  Don’t  allow your elbows to dip below the bench or touch the floor.     

 Do 10 – 12 reps.  Rest for a minute or less.  Repeat.  Do 3 sets.

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Read more about the article 5 ways the scale is lying to your dream body

Did you get on the scale this morning?  Did the number have you rejoicing or wondering “what the heck?”  What if I told you…

The scale is lying!

You did not lose or gain a pound of body fat during the night.  It’s simply not possible.    

 

So, you may be wondering then what is the one-pound fluctuation on the scale.   In this article, I’m going to explain 5 ways the scale is lying to you.  But, don’t go throw out your bathroom scale just yet.

New here?   Thanks for stopping by or welcome back.  After you read this blog, be sure to check out some of my other articles for women over 50 who want to lose body fat, build muscle, create phenomenal bodies they love.

What does the scale tell you?

To understand how the scale is lying, we first need to understand what it is telling us.   The scale is a great tool for measuring total body weight.  Your total body weight consists primarily of bone, water, fat, and muscle.  So, how do you know if the movement on the scale is bone, water, fat or muscle?   The fact is… you don’t.

Even scales that say they give you body fat, lean muscle and even water, are not accurate.

Should you use the scale if the scale is lying?

Despite the fact that the scale can be misleading based on any ONE reading, I still get on the scale daily for a couple of reasons.

  1. The scale is still a good indicator of trends. Is your weight going up or down over time? More about this shortly.
  2. The scale is especially helpful at getting us back on track with healthy eating after a weekend binge on chicken wings, pizza and dessert.

Although you may be tempted to skip the scale because you don’t want to see the impact that weekend binge had on your previous fat loss, not getting on the scale does not change the number.   

Beyond the reminder to get back on track and looking at trends over time, the scale can provide right down inaccurate information or at least we may misinterpret what the scale is actually telling us.

Placing too much emphasis on a daily scale reading can lead to frustration and disappointment.  For some women, an extra half-pound on the scale can even influence how we feel about ourselves for the rest of the day.  

And, if you’ve been following your plan and doing “everything right” and you “gain a pound”, unfortunately, you could become so discouraged that you may ditch all your efforts assuming “it just isn’t working”.  When in fact, the problem is simply that the scale is lying or rather misleading you.

 

But, before you completely throw out your scale, let’s take a look at what is going on.

Why does the scale fluctuate day to day?

There are a variety of factors that can influence your total body weight from day to day. First, let’s talk about carbohydrates or carbs, for short.

 

Carbs are needed for energy.  Carbs can be used for immediate energy needs,  stored as glycogen for use later or stored as fat. 

Carbs are great to consume prior to physical activity.  These carbs are used immediately and have no impact on the scale.

How the scale is lying...Carbohydrates stored as glycogen and water

A limited amount of carbs can be stored in the liver and muscles.  The liver can store approximately 100 grams of carbohydrates and your muscles can store approximately 500 grams of carbohydrates.   The liver releases these glucose molecules into your blood to keep your blood sugar regulated.  Your stored muscle glycogen is used solely by your muscles during exercise.  

Each gram of stored carbohydrate binds to 3 grams of water.  So, if you are storing 600 grams of carbohydrates, you also have 1800 grams of water, this would equate to approx 5 pounds. This is not body fat! 

However, please note, the opposite is true if you deplete your glycogen storage, which can give you false sense of “body fat lost”.  This can occur if you use up the glycogen storage and consume fewer carbs on any particular day.   When you re-fill your glycogen storage, those 5 pounds are back!  Again, this is not body fat!  But, can leave you feeling like you’re on a weight loss rollercoaster.

Cutting carbs add to how the scale is lying

This also explains why you can drop several pounds immediately after cutting carbs from your diet. The scale is telling you that you’ve lost weight, which you have.  Your total body weight is down, but you have not lost body fat.

Hopefully, this reason alone has you convinced to not get overly obsessed with the day to day fluctuations on the scale.  Instead look at the trend over a period of a few weeks.  I still like to weigh myself daily. 

 

If you only chose to weigh-in weekly or even less frequently, how do you know if you’re weighing on a day when your carb storage is full or empty?

How the scale is lying...Cortisol related water retention

You may be familiar with the hormone, Cortisol.  It is often thought of as the “stress” hormone. This article is not a deep dive into Cortisol.  Instead, I’ll keep this strictly about how cortisol contributes to why the scale is lying to us.   

Stress can increase the hormone, cortisol, which then signals your body to “hold” water.  The stress can be physical or psychological.  Long-term dieting can cause stress within your body.  Hard workouts over time can cause stress to your body.  However, there are far more factors than I can discuss here. 

Just know that the weight gain on the scale is not necessarily body fat.  

Body fat occurs when you consume more calories than you use.

How the scale is lying...Slow moving bowels

The last point I’ll make, although not necessarily the only other reason the scale is lying is all the food you’ve eaten – from the time you swallow to the time you expel the remnants. 

Ok, there is no easy way to beat around the bush so I’ll just say it. 

Have you pooped today?

Food doesn’t just magically disappear after we swallow.  I’ll keep this simple.  The food you eat weighs something.  So, how soon you get on the scale after eating will impact the scale.

But, did you know…?   It can take 2 – 5 days for the food you swallow to leave your body as poop.

The scale moved. Is the scale lying?

With the many factors influencing what the scale does on a day to day basis, how do you know if you lost/gained body fat or it’s just a temporary blip?

Scale is not lying...Calories in are greater than calories expended

OK, this is the weight gain you need to focus on.  Whether these excess calories come from carbohydrates, fats or protein, excess calories will be stored as fat.  Because of the other factors previously mentioned, the easiest way to know if this is the source of your weight gain is to look at the trend over time.

Notice the day to day weight fluctuations in the graph above.  Some days the scale jumped up and others it came down or remained the same.  What’s important to note is the downward trend. 

 

This coupled with the fact that this woman is exercising and following a healthy nutrition plan, is a good indicator that she is losing body fat.

To gain a pound of body fat, you need to consume an extra 3500 calories above your daily maintenance calories.  Your maintenance calories are how many calories your body needs to maintain your current weight.  Let’s say your maintenance calories are 1600. To gain a pound of body fat in one day, you’d need to consume 5100 calories.  That is a LOT  of calories for the average person.

And, that is rarely how body fat is gained.  Instead, it is more likely that someone would eat an extra 500 calories per day for several days.   With the same maintenance calories of 1600, let’s say you eat 2100 calories every day for 7 days.  That would add up to an extra 3500 calories and unless you are doing extreme exercise to burn it off, you are likely to gain a pound of body fat.   

 

In this case, the scale is not lying.  

 

Looking at how your weight is trending over a longer period gives a much more accurate picture of what is really happening.

How the scale is lying...You're gaining muscle

Another source of weight gain from the scale’s perspective is muscle gains.   The scale cannot accurately distinguish between body fat and muscle gains. If you are following a strength training program, you should be building muscle.  It’s also possible that you are losing body fat and gaining muscle weight and the scale does not move.

 

This can be frustrating and give you the opinion that what you are doing is NOT working, which would be completely inaccurate.

The scale is just one piece of data.  If you are following a strength training program, I highly recommend taking periodic body measurements.  I frequently hear comments from clients like this one

 

“I was so disappointed because the scale was not moving.  I decided to take my measurements like you suggested.  AND, I lost 9 inches!!!”

In addition to muscle gains, as you build muscle the bone that the muscle attaches to gets stronger, more dense and weighs more too.  The scale is not lying. These are both weight gains you want and need!

How the scale is lying...What the scale cannot tell you

Although valuable, the scale is just one tool.   The scale does not tell you

  1. If you are getting more fit  
  2. Your overall health is improving
  3. Whether you are gaining muscle
  4. How your clothes fit
  5. How you look in the mirror

I am still a huge fan of weighing in every day.    In addition to getting on the scale daily, I track my weight daily.  In my opinion, the tracking is the most important part.  This way you can see the trends. 

Keep in mind, the scale is not meant to make us feel bad or guilty.  If getting on the scale can ruin your day, then you may want to weigh in weekly instead of daily for a while. 

 

But, as I mentioned earlier, you risk weighing in on one of the anomaly fluctuations and in order to see the trend it will take longer than it does if you are tracking daily.  However, it is a personal choice.

 

I will caution you.  Not getting on the scale because you think you won’t like the result, does not change the result.

Also, make sure to use other methods for determining if you are gaining/losing body fat like measurements, photos, and how your clothes fit.  If your clothes are getting tight around your mid-section, it’s probably not because your glycogen stores are full or because you’re gaining muscle.  Just saying.

If you decide to follow my advice and weigh yourself, here are my tips:

  1. Weigh yourself Daily (weekly at a minimum)
  2. Always first thing In the morning
  3. Weigh-in with no clothes (or minimal – same every time) and after you’ve used the bathroom
  4. Write it down so you can keep track of your progress
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