Strength training Archives - Page 2 of 2

Post author:Kim Devall
Post published:April 4, 2021
Post comments:0 Comments

Strength training builds confidence!

Strength training, also known as weight training or resistance training, like most forms of exercise builds self-confidence. Before I go any further, I want to dispel a myth many women have.

MYTH: I have a successful career; therefore, I must be confident. I’m supposed to be confident. And if I’m not, there is something wrong with me.

Wrong!

There is nothing wrong with feeling like you need or want more confidence. I will bet MOST women feel this way. I’ve met, talked to and read about some of the most successful, most beautiful women in the world. These are women that you would think HAVE IT ALL. They exude confidence! How could they not be confident!

Well, they may be confident NOW (ie. they haven’t always felt confident). Or, they’ve gotten very good at hiding their insecurities.

They may be confident behind their desk at work, they may run a multi-billion dollar company and secretly spend hours trying to find something to wear that hides a body they hate.

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.

If you can relate to ever feeling this way, let’s talk about how strength training builds confidence.

1. Love how you look in your clothes

How many times have you tried on multiple outfits, stood in front of the mirror and thought..

These pants make my butt look fat or I have no butt
This top shows my flabby arms
This is too tight fitting, you can see my tummy roll

NOTE: I’m talking about your perception of how you look. This is often NOT how others see you. Self-confidence is about our own perception, not that of others.

And how do you feel when you finally have no choice but to get dressed and get on with your day?

I will speak for me and perhaps you’ve felt this same way at some point.

- When I feel good about how I look in an outfit, my confidence as I walk out the door is high. My energy is high. I’m far more social throughout the day (still an introvert though).
- On those days, I do not like how I look, I shrink. By that, I mean, I will spend more time behind my desk. I will avoid contact with others. Probably won’t initiate conversations with co-workers in the hall. I just want to stay out of sight, hidden.

Strength training builds muscle and burns fat. With more muscle and less fat, your clothes begin fitting differently. You’ll no longer feel the need to hide under baggy clothes or wear all black (although black is still one of my favorite colors to wear). You’ll look forward to the conference room getting warm so you can take off your blazer and let your toned arms show.

You’ll look forward to throwing on a pair of shorts with shapely thighs and a tight butt instead of dreading how hot you’re going to get with a pair of jeans on while you sit under the scorching heat to watch a baseball game.

How will your life be different when you love how you look in your clothes?

2.Achieving strength training goals builds confidence

The first step in strength training is to set a goal. I know you may be tempted to skip this step. You may think it is not that important. Except, it’s impossible to hit a goal if you never set one! Having a goal gives you something to work toward. As you track your progress toward your goal, confidence rises. You begin proving to yourself that you CAN achieve your goals. Here’s the thing…

We often start off with doubt. We’re unsure we can really achieve our goal. We don’t believe in ourselves (all part of our lack of confidence). To gain confidence, we have to prove to ourselves (no-one else) that we can make changes, we can work hard, we can stick with it and we can DO IT. And, when you realize you can do this through strength training, you can apply it to other aspects of your life.

What other goals could you accomplish that require hard work, dedication, and a belief in yourself?

3. Building muscle and losing body fat makes you healthier

Being healthier is often an “unintended” consequence of strength training. Why is that?

Because we often don’t think about our health until… we aren’t healthy.

However, if excess weight has you hating your body or you frequently judge yourself for being fat, your confidence is taking a beating. Lifting weights is one of the best ways to lose body fat and build muscle as well as improve your overall health.

Strength training also reduces your risk of major lifestyle diseases such as heart disease, diabetes, some cancers and osteoporosis. Who doesn’t feel more confident knowing you have a reduced risk of these diseases? Yes, there is no guarantee, but I feel better knowing I did everything within my power to stay healthy. I don’t ever want to think “if only I had taken better care of myself…”.

4. Strength training improves your mood

When you are lifting weights, your body releases endorphins which can produce feelings of euphoria. This is also true of most types of exercise. You may have heard of the “runner’s high”. It is that same kind of feeling where you get a boost of energy, you feel empowered like you can keep going forever (which of course you can’t, you will physically tire.); however, your mood can stay elevated for up to 24 hours! This can also help to relieve symptoms of depression, or feeling down after a rough day at work.

The release of endorphins can also lead to decreased feelings of pain, fewer negative effects of stress and help reduce your appetite.

5. Strength training builds confidence for your future

Not only does strength training make you stronger in the short-term, it prepares your body to remain stronger as you get older. We started losing muscle in our 30’s and that gradual muscle loss picks up speed as we get into our 50’s, 60’s and beyond.

Strength training can slow, stop and reverse this natural muscle loss. The more muscle you have as you get older, the easier life will be. Those activities you take for granted now, can get incredibly difficult if not impossible later in life IF you continue to lose muscle.

Perhaps picking up a 10-pound bag of potatoes at the grocery is not a big deal today, but what will that be like when you are 80? What about carrying the laundry basket? Bending down to tie your shoes?

Knowing that you are doing something that makes you stronger, not only today, but long into the future, can remove the stress or worry about what life will be like when you’re 80 and beyond. Will you be active, able to get in and out of the car with ease, go out to lunch with friends, do your own grocery shopping?

If you’ve experienced watching a family member struggle with health issues from obesity, heart disease or physical pain related to lack of exercise, you may have a heightened awareness of potential health issues. I know I do.

Taking care of your body now can boost your confidence just by knowing you are taking control and doing your best to stay healthy and vibrant for years to come.

Curious how you can get started with a strength training program. Check out one of these free workout plans.

Great for beginners

3 and 4-day options

Upper body only

6. Strength training + nutrition build confidence

There are numerous benefits to strength training and not all of them are visible from the outside. I will go out on a limb here and say if you are like most women, you are not going to stick with strength training, or any exercise for that matter, if you aren’t seeing physical results in the mirror.

Yes, we know we are getting healthier, but we need to see it!

So, if you’re putting forth the effort to lift weights, and you want to see the best results (which, of course, you do, right?), a healthy nutrition plan is essential. You can not undo poor nutrition in the gym. When you eat the right foods, your body has the energy to work out harder so you get leaner, and stronger with firm muscles that you can actually see (ie. not hidden below a layer of fat).

The more results you see, the more likely you are to stick with your strength training and healthy eating, which leads to even more confidence as you love how your body looks and feel a sense of pride as you prove to yourself that you can do anything you set your mind to.

7. Strong firm muscle is sexy

Feeling sexy is a state of mind. There are no expiration dates. No age restrictions. Over 50? Over 60? In your 80’s? Doesn’t matter! What does sexy look like to you? It will be different for all of us, but the one thing that will be the same…

It’s hard to feel sexy if you don’t like your body. That’s not to say you need a perfectly sculpted body. This is all about what makes YOU feel sexy.

When you feel good about how you look, you will feel more confident and sexy.

8. Get outside your comfort zone to build confidence

Who doesn’t love their comfort zone? It’s one of my favorite places to hang out. It’s comfortable, relaxing, safe and…

a place that’s sure to keep you stuck.

No growth happens in your comfort zone. To live an eventful, rewarding and sensational life, we need to try new things, and push outside our comfort zone. If you are like me, it is so easy to get stuck in a routine, doing the same “comfortable” things day in and day out.

Strength training is a great way to step outside your comfort zone. If you haven’t done much strength training in the past, it will likely feel a bit scary and uncomfortable. New exercises that you’re not sure how to do, new pieces of equipment at the gym that seem completely foreign to you, the fear of looking silly or “doing it wrong”. All of these can send us running back to the safety of our comfort zone.

However, if you can push yourself beyond your comfort zone it will become more comfortable as you get stronger, see new muscle definition, lose inches, and have more energy. In time, the satisfaction and joy that come with these amazing benefits will far outway the comfort you find in your “comfort zone” (or maybe your strength training workout will become your comfort zone!)

9. Challenges of strength training build confidence

Lifting weights can be challenging and empowering. Curl a 5-pound dumbbell for the first time and you may find it to be hard. The thought of curling a 10-pound dumbbell may even seem unlikely.

Remember, hard is good. Easy does not build confidence. Confidence comes when you face a challenge, work hard and overcome it. After a few weeks, you notice that the 5-pound dumbbell is getting easier. Time to try the 8 – pound dumbbell. A few weeks later you realize you are curling 10 and 12-pound dumbbells.

How rewarding does that sound?

Not only are you getting stronger, each time you face a challenge, your confidence increases. You realize you have the power to face any challenge or obstacle (not just with lifting weights) and succeed.

10. Strength training helps you feel better

How do you measure “feel better”? How do I even explain it? This is one of those things you must experience for yourself. How you feel today may be all you know. Until you “feel better” you may not realize that what you’re feeling today doesn’t even compare to how you could feel.

If you always feel a certain way, it becomes your norm. It’s what you expect. It feels right. For example, if you always have heartburn after you eat, at some point it is so normal that you don’t think anything of it. You may even think… “Doesn’t everyone feel this way?”

A quick story…

When I was in the 4th grade, I got glasses. I will remember this until the day I die. I just came home from the eye doctor with my first ever pair of glasses. We lived in the country on top of a hill that overlooked a wooded area. As I looked out our large picture window, I yelled to my Mom “I can see the sky between the trees.”

Up until that day, all I saw was green and brown trees all blended together as a blob. There was no sky showing between branches. That was my norm. It never occurred to me to tell my parents what I saw. I thought that what I saw was the same thing everyone else was seeing. I had no idea what I was missing until I put on those glasses. From that day forward, I would never be happy only seeing the blob of trees!

Once you know how good you will feel when you are lifting weights and eating nutritious foods, you’ll never want to go back to feeling any other way.

Read more about the article Top 7 reasons women over 50 don’t get results from working out

Post author:Kim Devall
Post published:March 28, 2021
Post comments:0 Comments

Ever feel like you’re doing everything right and still not seeing the results you want?

Well, you’re not alone. I’ve been there too. However, there are seven reasons women over 50 don’t get results from working out. And, the good news?

They can all be “fixed”!

Whether you have a goal to lose body fat or gain muscle, when you don’t get the results from working out that you want it can be incredibly frustrating, discouraging, and disappointing. You may start thinking…

Nothing will work.

It just isn’t possible for me.

I’m too old.

And unfortunately, this often ends with giving up.

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.

Let’s draw a line in the sand. I’ll share the reasons and the changes you may want to consider so there will be no more thoughts of giving up. Deal?

1. You won’t get results from working out if … you’re not consistent.

Working out once this week and twice next week, skipping the following week etc won’t get you results. You need consistency. If you’re just getting started, try committing to twice a week. Then, increase to 3 – 4 or 5 days per week over time.

Twice a week, even if you’re consistent, likely won’t get you any significant results, but it is step one in creating a consistent workout habit. If you’re looking to sculpt your body by losing body fat, and building muscle, I recommend you work up to a minimum of 4 days per week.

2. Take some time to evaluate your expectations

I’m incredibly impatient so I totally understand that you want to get results from working out NOW. Wouldn’t it be so much more motivating if every time we worked out we could look in the mirror and see a change? If only it worked that way.

The truth is it takes far longer to build muscle and lose body fat than you probably think.

You may want to have firm muscles or lose 15 pounds by next month, but is that really realistic?

Just because we want it doesn’t make it possible. And, unrealistic expectations set us up for one thing… disappointment, which often leads to quitting.

Not only will you not get results when you quit, you are likely to gain more body fat and continue to lose muscle.

3. No magic pills or potions

Often related to unrealistic expectations is the notion that you can find a quick fix. A special fat burner, a supplement, that burns fat instantly and allows you to eat anything you want.

Or a special diet, “just eat these 3 foods for 6 weeks and you’ll lose 20 + pounds”. You think, “I can do anything for 6 weeks!”

And, you might even drop those 20 pounds on the scale. You think, “Yes! I found the secret.”

Except 2 months later…

… you find that not only did you gain the 20 pounds back, but you gained an additional 5 pounds.

This is incredibly common and if you’ve been on a “diet” before, you may have experienced something similar.

There is no quick fix…

At least not one that lasts.

4. You won’t get results from working out if… you ignore nutrition.

Your workouts cannot make up for poor nutrition! How much you need to focus on nutrition will depend on your goals and how fast you want to see results. One thing is true for all of us, we cannot completely ignore what we are feeding our bodies and expect great results from working out.

If you are eating too many calories, you will not lose body fat. If you are eating too few calories, you will not build muscle.

And, it isn’t just about calories.

For best results, I also recommend keeping your macronutrients in balance. In case you aren’t familiar with macronutrients (ie. macros), these are the protein, fats and carbohydrates in the foods you eat.

And, the best way to know if you’re getting a balance of these nutrients is to track the food you eat. If you have never tracked your food before, you may be surprised at what you find when you do.

For more info on macros, you may want to check out “5 reasons you want to start counting macros today”.

5. Cardio, Cardio and more cardio

When you think about losing body fat or exercising, does your mind automatically go to cardio? Maybe it’s walking on the treadmill, going for a run, or taking a spin class…

While cardio does burn calories, and it’s great for improving your cardiovascular system, cardio does not build muscle.

In addition, women tend to overemphasize cardio in their workout routines.

And, as women over 50, we are already battling with the natural loss of muscle, we don’t need any extra help from too much cardio.

How much is too much cardio, you ask? Well, that depends on your body, your genetics, your goals and your current fitness level.

If cardio is the only type of exercise you enjoy and will do consistently, then by all means, keep up with your cardio.

My preference, however, is to incorporate strength training to get results from working out.

6. You won’t get results from working out without strength training

As I’ve mentioned before, we started losing muscle naturally in our 30’s. The pace of muscle loss gradually picks up speed in our 50’s and beyond; however, you can slow, stop and even reverse this natural muscle loss through strength training.

You can lose weight on the scale without strength training. But, when you lose weight through only diet or diet and cardio, you are not just losing body fat. A portion of those pounds lost is MUSCLE.

The result?

You weigh less, but look the same or maybe even “softer” or flabbier.

Yikes! That is not what we are going for.

By adding strength training, you are building muscle. Muscle makes us look tight and firm, not jiggly. Muscle also burns more calories than fat- all day long too.

Since muscle burns more calories, as you lose muscle, you are burning fewer calories.

If you eat the same calories when you are 50 that you ate when you were 40, assuming all else remains constant, you will gain weight since your body needs fewer calories due to less muscle.

This loss of muscle may only account for a pound or two a year. So, that doesn’t sound like a big deal.

Except, that could mean 20 extra pounds by the time you’re 60!

7. You won't get results from working out if...Workouts are not challenging enough

If you have been working out consistently for a year or more and have not seen any significant results, it is likely that you are not challenging your muscles to grow. We get stronger by overloading our muscles – pushing them to do more.

What often happens is that we get comfortable. Let’s say you always do 10 bicep curls with an 8-pound dumbbell. After a while, those 10 bicep curls are getting easier and your muscles have no reason to get stronger.

If that’s the case, then maybe it’s time to add an extra rep or two or pick up the 10-pound dumbbell. Even, if you can only get a couple reps using the 10-pound dumbbell, that’s ok. Just make sure you still have good form and don’t need to swing your whole body just to lift the weight. Do as many reps as you can with the 10-pound dumbbell, then finish your set with the 8-pound dumbbell.

Now, you are challenging your muscles to continue to grow and get stronger.

Ready for a fresh start? Grab your copy of a free workout plan.

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Read more about the article How can women create an amazing strong and fit body after 50?

Post author:Kim Devall
Post published:March 22, 2021
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Before you can even begin to consider what’s needed to create an amazing strong and fit body after 50, you must WANT it. And…

you must BELIEVE it is possible. I know that sounds crazy, but if having a strong and fit body is not truly important to you it will NEVER happen.

So, let me get super real with you.

Building a phenomenal strong and fit body at 50 is hard…

And quite possibly one of the most rewarding accomplishments you’ll ever achieve.

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.

How is creating a strong fit body rewarding?

Why? Because it is hard. From my experience, the harder something is to accomplish the more rewarding it feels. Most women (even while on the journey toward the body they want) have shared

They feel incredibly proud
Their confidence skyrocketed
They stand taller, have more energy

And much of this is because they know they accomplished something most women over 50 will never even try!

Scared by the word "hard"?

Don’t let “hard” scare you.

Yes, it’s hard work. You’ve done hard things before, right?

Graduated from high school/college?
Raised children?
Have/had a career in Corporate America?
Been married, divorced or lived a single life?

Life in general can be hard, but we don’t give up when life is hard. We keep going. So, hard shouldn’t stop us from creating an amazing strong and fit body after 50.

…If you really want it.

A strong and fit body requires...

There are two critical pieces to the puzzle when you are creating your amazing body.

I bet you already know what they are too.

Before you dive into another diet or pick up your dumbbells, I want to go back to the beginning. Remember when I said you must really WANT it and BELIEVE it is possible?

Do you really want a strong and fit body?

I truly hope your answer is yes, but it honestly might not be.

Ask yourself these questions:

Why is having an amazing strong and fit body important to you?
Is it important enough that you’ll follow through on your commitment even when you don’t feel like it?
What are you willing to give up to reach your goals? That might be junk food, TV time, etc.

A strong and fit body over 50 needs a goal

Assuming you are feeling confident that you really do want to create an amazing strong and fit body, next you’ll need a goal. It’s great to have a long-term goal, but you also need a shorter term goal to keep you focused.

I’d recommend creating a 10-12 week goal.

Take some time and get clear on exactly what it is you’d like to accomplish. What does an amazing strong and fit body look like for YOU? We all have a different vision of strong and fit.

There is no right or wrong answer. It’s your body. You get to decide. What actions could you take to move in that direction?

Make sure your goal is realistic. Wanting to lose 50 pounds and have your high school bikini body back in 2 months will only lead to disappointment. If you’re wanting to lose body fat, remember, 1 – 2 pounds per week is realistic. The closer you get to your goal weight, the slower you’ll lose body fat.

If you’re wanting to gain muscle, which I highly encourage all women over 50 to consider, I like goals that are action based. Such as, “I will lift weights 5 times a week for 45 minutes”.

Turn your goals into a plan

You have a goal. You have action steps that will get you moving toward your goal.

Now it’s time to create a detailed plan so you can create your amazing strong and fit body. Let’s use the action goal “I will lift weights 5 times a week for 45 minutes.” Please note: This is only an example, if you have not been doing any strength training, you may want to start with 2 or 3 days a week for 30 minutes.

Also, make sure you check with your doctor before starting a fitness program.

Here are some things to consider:

What days will you workout? Will you take weekends off?
What time of day?
What other commitments do you have that may get in the way of your workouts?
How will you adjust if you miss a workout?

Strength training is non-negotiable

In order to create an amazing strong and fit body after 50, strength training must be a non-negotiable. We began losing muscle naturally around age 30.

Without strength training, you will continue to lose 3 – 5% every decade. We need muscle for everyday living. You know those things that we take for granted now, like, lifting the groceries out of the car, standing up from a seated position, and carrying the laundry basket.

And let’s not forget, tight, firm muscles look better on us than flabby excess fat. Just because we are over 50 is no reason to stop caring about how we look.

Get started creating a strong and fit body over 50

If you need a strength training program to get you started, check out one of my free workout plans or for even more support, join Strong Start, which is my 8-week starter program.

To learn more, click on one or more of the photos below.

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Read more about the article 10 Fitness Truths You Need to Know to Get Amazing Results

Post author:Kim Devall
Post published:February 16, 2021
Post comments:15 Comments

Want to have a body you are proud of? Are you willing to work for it? Follow these 10 fitness truths that I’m about to share and you will get amazing results.

In this article, I’m sharing fitness truths you need to know if you want to get in better shape, lose weight, have more energy, be healthier and look damn good.

There are no quick fixes when it comes to fitness. There is no pill you can pop every morning that washes away the fat and builds muscle. And, women need to build muscle.

If you are new to my site, welcome! I hope you find valuable info you can put to use immediately. My goal is to help you get the body you want! Be sure to check out some of my other articles for women wanting to lose body fat, and gain muscle.

Fitness Truths #1...

You have to work for it. No whining, no complaining, no excuses…

Are you willing to work? If not, it’s your choice and your body.

BUT, if you are willing to put forth a bit of effort, the sky’s the limit.

You don’t have to be perfect.
No working out for hours a day.
You don’t have to jump in with both feet.

You can work at this gradually at your own pace. It all depends on how fast you want results, how badly you want results and what results you actually want.

All you have to do is make the decision to start.

NOTE: If you find excuses are hindering your ability to get started or stay committed to your fitness routine, YOU ARE NORMAL! Make sure you check out my article on how to get rid of excuses.

#2... Patience

The results you want are likely to take longer than you want.

Depending on your current fitness level, it’s possible to start seeing results within a week or two. But, you aren’t likely to see the significant changes you are looking for that quickly.

Are you in it for the long-haul or just looking for that quick fix?

Forget about quick fixes. They rarely happen and when they do they never last.

#3... Be realistic

You must set realistic goals. Again, forget the quick fix.

You didn’t gain 50 pounds last week and you are not going to lose it this week.

Setting unrealistic goals is a surefire way to end your dream of being more fit. You’ll just end up disappointed, convinced that “it” doesn’t work and quickly give up.

Instead by setting short-term realistic goals, you will see success early on, gain confidence as you celebrate the small wins, feel more optimistic and excited to continue on your journey.

A small win every week is much more motivating than one big win that you had to wait a year to obtain (if you even last the full year).

Fitness truths #4...

You must lift increasingly heavier weights.

Doing 25, 50 or 100+ reps with light or no weights will not build muscle.

I know… I’ve seen the YouTube videos that promise sexy arms if you just do a bunch of arm circles.

Trust me on this. You are not going to have sexy, no flab arms doing arm circles. Ever!

Check out Top 16 exercises to eliminate flabby arms. You won’t find any arm circles in the list.

NOTE: Arm circles are a great way to warm up the arms BEFORE your workout.

You need to progressively overload the muscle to make it grow. Your muscles will respond by getting stronger, your bone density will increase, your metabolism will increase. Light to no weight is just not going to overload the muscle enough to make it grow.

NOTE: When you are just starting out, you are likely using a lighter weight. That’s fine. It should still FEEL heavy. Your body doesn’t know if you are lifting a 5-pound dumbbell or a 25-pound dumbbell. It only knows if it is being pushed/overloaded. As you get stronger, increase your weights. If you can do more than 15 reps, it’s time to increase your weight.

#5... You won't get bulky.

You will not get bulky from lifting weights.

Women do not have enough testosterone to get bulky. You would need to lift incredibly heavy, have incredibly low body fat, have extreme workouts and the right genetics.

This is just not something you need to worry about.

Fitness truths #6...

Train with someone who will push you.

Our minds will tell us to stop long before our bodies need to stop. Our mental toughness (or lack of) can significantly slow our progress.

Having someone saying “Come on. You can do one more” can be a game-changer.

If you haven’t already joined us, I invite you to join our free Facebook group. Ask questions, get support and encouragement, join our weekly 15-minute workout and so much more!

#7... Sorry, spot reducing fat... not possible

You cannot spot reduce fat.

You can strengthen a specific muscle, but there is no exercise to get rid of fat in a certain area of the body. Genetics will determine where the body fat is lost first.

We all have certain areas where we lose fat more easily and other areas where it seems to be stuck for life.

As you build more muscle, you’re burning more calories, and you will lose the fat in these hard to lose areas too. It just takes more time.

Fitness truths #8...

Cardio without strength training can, and often does, lead to being “skinny fat”.

It is incredibly common for women to lose weight either through diet alone or in combination with lots of cardio. Cardio is great for burning calories; however, to avoid the “skinny fat” look, you need to build muscle.

#9...No starving

You do not need to starve yourself to have a great body.

It is true that if you want to lose weight, you do need to be in a calorie deficit. However, you don’t want to go overboard.

You need enough fuel (ie. food) to have the energy for your workouts and everything else you want to do. It’s all about balance and following a healthy meal plan.

For more info on healthy meal plans, check out Basic Meal Planning with Foods You Actually Want to Eat.

Fitness truths #10...

You can’t “tone” your muscles.

You can increase muscle or decrease muscle. The look of “toned” muscles is the result of building muscle.

Start building muscle today.

Grab one or both of these free workout plans to get started building muscle today!

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Read more about the article Want strong abs? Do these top exercises every week.

Post author:Kim Devall
Post published:November 15, 2020
Post comments:13 Comments

Strong abs vs the sculpted six pack. If you’ve ever strived for the toned flat tummy or even the sculpted six pack you may have found yourself coming up short of your goal. You probably found it isn’t as simple as do cruches and wake up with a six pack!

A toned flat tummy looks great, but strong abs will make you actually FEEL great.

Strong abs... more important than a flat tummy

You may also have noticed that getting that flat tummy has become more difficult as you approached 50. After menopause, women often gain fat around the belly.

We can work on reducing overall body fat, but we cannot spot reduce. In other words, exercising a particular body part (ie. ab exerises) will not reduce fat on that body part (ie. abs).

However, while our bodies are deciding what body fat to burn first, we can still be creating strong abs.

And, strong abs:

provide support for our spine
help us to have a better posture
reduce risk of chronic low back pain or injury

We use our abs in nearly everything we do. Our abs help us walk, stand, bend, sit, reach, twist. You name it. Our abs also work in conjunction with our back. Keeping them both strong is critical. If one is stronger than the other, we are at greater risk of an injury as one tries to compensate for the other.

Abs... 4 different muscles

When you think of abs, what muscles do you think of? Our abdominals are actually made up of several different muscles – rectus abdominus, transverse abdominis, internal obliques, and external obliques. To effectively get strong abs, we need to include exercises for all of them. The best way to do that is to do a variety of ab exerises.

How often can you exercise your abdominals?

How often you work your abs really depends on how hard you are working your abs.

If you’re starting to exercise your abs for the first time, you may not want to jump right into an intense ab workout. In that case, you can work your abs several days per week. If your abs are sore the next day, I would suggest giving them a rest.

If you’re doing an intense ab workout, you want at least one day of rest in between workouts.

Strong abs... how do you get them?

You want strong abs, right? To get them you have to work them.

Like anything new, I suggest you start slow and gradually build up to a 10 – 15 minute ab workout.

Since our abs are used in (I think I can say all, but let’s not get crazy) nearly all of our movements, you are actually working your abs to some extent in all of your workouts. Always remember to hold your abs in tight to stabilize your core during exercises like squats, deadlifts, chest press, shoulder press etc.

Strong abs... beginner exercises

I wanted to give you some beginner exerises you can get started with today. Start with one or two of these exercises and do 15 reps. Check out the video below for a demo of these 10 exercises.

Basic crunch
Prayer crunch
Alternating toe reach
Reverse crunch
Flutter kicks
Bicycle crunch
Romanian twist
Windshield wipers
Plank
Side plank

I’ve also created a 30-day ab workout calender. Stay consistent and never wonder “what ab exercise should I do today?” again.

Want more than just strong abs...

If you’re thinking, Kim, this is all great but I want to see my abs.

Well, at the end of the day you can do all of these exercises and you will have strong abs, BUT… they may be covered by a layer of fat.

And, the only way to really see those strong abs you’ve created is by dialing in your nutrition and reducing body fat.

Genetics also play a role and can be the final determination on which ab muscles you see or don’t see, but without following a healthy diet, those abs of yours are definitely going to continue to hide.

It depends on your goals...

We all have different goals and there is no right or wrong choice. Some of us have a goal of strong abs so we can maintain an active lifestyle for years. Others may have a goal of seeing that six pack.

Either way, you’ll want to work your ab muscles on a consistent basis.

Regardless of whether you want the six pack or not, following a nutritious diet is always highly recommended.

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Read more about the article How to reduce stress and anxiety with strength training

Post author:Kim Devall
Post published:November 9, 2020
Post comments:0 Comments

Busy schedules, to-do lists a mile long, traffic jams, work deadlines…

Stressful situations are all around us. Knowing how to reduce stress and anxiety with strength training and other exercise is imperative.

Not only does too much stress leave us wanting to veg out on the couch or grab that bag of cookies for comfort, stress can have detrimental impacts to our overall health.

In this post, I’ll share what we can do to reduce stress through exercise, specifically strength training.

How our bodies react to too much stress

Too much stress and our body sends out the signal… bring on the stress hormones!

This is part of the “fight or flight response”.

You may notice you to start to breathe more rapidly, your heart rate increases, and your muscles tighten – all in preparation for the fight or flight.

When in real danger this is good. When this becomes a daily occurance, it can have serious consequences to your health.

Chronic stress can cause:

insomnia
weight gain
increased risk of heart disease
impairs the immune system
irritability
headaches

Too busy translates to time to exercise

#1 reason women do not exercise on a regular basis… Being too busy

#1 stressor… Being too busy

#1 way to reduce stress… Exercise

So, it makes perfect sense that instead of thinking “I’m too busy to exercise” we should think “I’m so busy I need to exercise”.

What if being too busy was a signal to exercise?

Once we’ve exercised, we are now we’re more relaxed and can get more done without feeling stressed.

Strength Training to reduce stress and anxiety

Strength training is one of my favorite methods for reducing stress. When you are lifting weights, you are focused on lifting the weights, having perfect form, hitting a goal of one more rep, etc. Your mind is forced to let go of the stress and focus on the workout. This lets you “forget” the event that is causing your stress, at least for a while.

Physcial exercise also releases endorphins, which are known for making us feel good.

Who doesn’t want that?

Not sure what exercises to do? Grab one or both of my sample workout plans.

15-minute workout. Great way to get started with minimal time.

Includes a 3-day per week and a 4-day per week option. Approx 30-minutes per day.

For more information on strength training, check out these other articles:

HIIT to reduce stress and anxiety

Another great form of exercise to reduce stress and anxiety is High Intensity Interval Training (HIIT). HIIT workouts consist of short bouts of intense exercise following by a period of rest or lower intensity.

HIIT can consist of all cardio or a mixture of cardio and strength training. There are numerous ways to turn any workout into a HIIT workout.

I’ll discuss a couple of my favorites.

Remember to always warm up with a few minutes of walking, march in place or exercise with very light or no weights to prepare your body for a more strenuous workout.

Turn strength training into a HIIT workout

It’s super easy to turn a strength training workout into a HIIT workout. There is no right or wrong way to do this. One suggestion is…

Example:

10 -12 reps Shoulder lateral raise
10 – 12 reps Shoulder press
30 seconds of marching in place, jumping jacks etc.
Rest 1 minute. Repeat.

Cardio HIIT workout

Any type of cardio can be turned into a HIIT workout. Here’s one example:

2 – 3 minutes of brisk walk
30 seconds of speed walking
1 minute slow walk
Repeat.

Yoga to reduce stress and anxiety

With a focus on controlled breathing, stretching and mindful movements, yoga is another excellent form of exercise to reduce stress and anxiety.

Pulling it all together

Whether it’s the traffic tie up, work deadlines, or trying to do IT ALL, stress is everywhere. How we deal with stress becomes super important.

Exercise of any type can help reduce stress. Pick the form of exercise you enjoy and stick with it.

Personally, I like a variety of workouts that include HIIT, strength training and yoga/stretching.

I’d love to hear your thoughts. What’s your favorite form of exercise for reducing stress?

Before you go…

Have you joined our free Facebook group yet? If you’d like motivation, free workouts, fitness and nutrition tips specifically for women over 50, we’d love to have you.

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Read more about the article Top 10 ways women can boost metabolism after 50

Post author:Kim Devall
Post published:November 2, 2020
Post comments:8 Comments

Most of us will experience a slowing metabolism. Generally, our metabolism decreases 1-2% every decade after 20. You don’t have to accept that is “just how it is” though. In this post, I’ll share 10 ways you can boost metabolism after 50.

If you want to boost your metabolism, strength training is a MUST. You don’t need a lot of equipment or hours in the gym either. For ideas on household items that can be used in place of dumbbells, check out this blog: Use this time to create your at-home fitness routine

Boost metabolism after 50: Strength Training

As I mentioned above, strength training needs to be at the top of your list if you’re serious about boosting your metabolism. As we grow older, we are naturally losing muscle Muscle burns more calories so we need to be continuously working on maintaining muscle.

Check out the following blogs for more info on strength training exercises.

Boost metabolism over 50: Eat Protein

Make sure you’re eating enough protein. A high-protein diet may cause your body to burn an extra 100 calories per day. Try eating at least 10 grams of protein with every meal or snack. We need more protein as we get older and most women are not eating enough. So, how much protein do you need? A good rule of thumb is 1 gram of protein for every pound of body weight. Read more about this at Top foods to eat to build muscle

Boost metabolism over 50: More active

Start with less sitting and more moving. Find ways to move throughout the day.

Take a 5 minute walk every hour.
Stand while on the phone
Walk around while on the phone
Walk to the mailbox instead of driving
Use a pedometer and aim for 10k steps per day

How does sleep impact metabolism?

When we don’t get enough quality sleep, we are more likely to have cravings for sugary carbs. It’s also harder to make healthy choices. I can definitely attest to this!! I have no willpower when I’m tired. Make sure you’re getting 7-9 hours of quality sleep every night.

Boost metabolism over 50: Grab a friend

How is a friend going to boost your metabolism? Exercising with a friend makes it more enjoyable, keeps you more accountable and strengthens your commitment to your fitness routine. The more consistent you are the more your metabolism gets a boost.

If you haven’t joined our Free Facebook group yet, why not join us now? Start boosting your metabolism with other like-minded women, have fun, share experiences and cheer each other on.

Boost metabolism over 50: Eat spicy foods

If you enjoy hot spicy foods, you’re in luck. Spicy meals containing capsaicin, which is found in hot peppers can temporarily increase your metabolism.

Out of whack hormones?

As we enter our late 40’s and 50’s, we often notice a change in hormones. A reduction in estrogen is often seen in our midsection. There are several hormones that could impact your slowing metabolism so if you’re exercising and eating healthy meals and still not seeing any results, it’s worth asking your doctor to check your hormones.

Boost metabolism over 50: Eat less junk food

Not only is junk food highly processed, low in nutrients and usually high in calories, less calories are burned when eating junk food compared to a meal consisting of whole foods like lean protein, fruits and vegetables.

Boost metabolism over 50: Drink your Coffee

Caffeine has been found to boost metabolism and may provide other benefits as well. If you have pre-existing heart condition, you’ll want to check with your doctor before adding caffeine to your diet.

What if you’re like me and don’t like coffee? Check out this blog, Your body’s reaction to caffeine, where I share several options for getting your daily caffeine fix

Boost metabolism over 50: Eat breakfast

Even if you’re not big on eating first thing in the morning, eating something small like some yogurt, or an egg will get your metabolism moving.

Pulling it all together...

The best way to boost your metabolism is to start moving more. If you haven’t had a lot of physical activity lately, start with walking. Add in strength training! The benefits of strength training reach far beyond the increase in metabolism.

Drop me a comment and let me know which of these tips for boosting your metabolism you are implementing.

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Read more about the article Strength training is the most powerful solution to reverse aging

Post author:Kim Devall
Post published:October 24, 2020
Post comments:5 Comments

Is it possible to reverse aging?

Yes! While we cannot turn back the calendar, we can take actions that will improve our overall health, delay the onset of disease and allow us to remain independent.

No pills, no surgery required. All you need is your body…

and some dumbbells or resistance bands.

Who cares what age the calendar gives you as long as you feel GREAT! Strength training can reverse many of the symptoms of aging and leave you feeling GREAT – strong, energetic, and confident.

Symptoms of growing older

We are growing older. It is a fact of life and one we cannot change. However, we can change the speed at which we grow older and how we feel.

I just want to sit and watch TV or let’s go shopping!

How we experience growing older can be different. We may experience:

Loss of energy
Heart disease
Weakened bones
Loss of memory
Aching backs
Decreased activity
Less independence

Although we may experience one or more of these, we have control over many of these symptoms and most can be slowed or reversed.

It’s never too late to reverse aging.

As George Burns put it, “You can’t help getting older, but you don’t have to get old.”

Health Span vs Life Span

So, what is the difference between health span and life span?

According to Merriam-Webster, health span is defined as the length of time that a person is healthy – not just a live.

As we all know, life span is the period of years we are alive.

In other words, the difference is quality of life (health span) vs just being alive (life span).

How loss of muscle impacts health span

As we lose muscle our ability to perform every day activities like getting in and out of the car with ease, carrying groceries from the car, climbing stairs and opening a can of beans will likely become more difficult. It can even impact our ability to remain independent.

Muscle mass decline

As a fit young adult your body weight may have been up to 50% lean muscle. By age 75, it could drop to 25%. We often see the biggest drop in muscle mass in our legs, which explains why it is more difficult to go shopping, stay active and even walk, and stand.

Reverse Aging with Strength Training Workouts

Strength training is the most effective type of exercise for building muscle and if you want to slow down the physical aging process (and who doesn’t?), strength training is a must.

Check out the following blogs for more info on strength training exercises:

Free at-home workout plans

If you haven’t already grabbed your free workout plans, grab them today. Start building muscle, increasing your strength and reversing the aging process.

at-home workout
minimal equipment needed
3-days per week
15 minutes per day

at-home workout
minimal equipment needed
3 and 4-day per week options
25 – 30 minutes per day

Make sure you join my free Facebook group for women over 50 who want to build muscle, lose body fat and have more energy. You’ll get lots of tips and encouragement, free workouts and way more. I hope to see you in the group very soon!

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Read more about the article 5 Fundamental Reasons to Include Strength Training After Menopause

Post author:Kim Devall
Post published:October 18, 2020
Post comments:1 Comment

So, just how important is strength training after menopause? In this post, I dive into why it’s time to grab some dumbbells or resistance bands and start combatting the natural muscle loss that begins in our 30’s.

During menopause, we begin to experience a decline in estrogen. This decline in estrogen can reduce calcium in our bones which can lead to decreased bone density and puts us at a higher risk for osteoporosis and bone fractures.

Many women also experience an increase in weight gain during and after menopause. There is no evidence that this weight gain is directly related to menopause. It may be due to aging and our reduced level of activity. Regardless of the cause, we need a solution to stop the weight gain. Strength training is a key component.

Can women over 50 build muscle?

Absolutely! With a proper strength training program and nutrition, women over 50 can build muscle and even counter the natural loss of muscle that occurs as we age. It’s never too late to start.

Why strength training is essential after menopause

There are numerous benefits of strength training for all ages. After menopause, which occurs around the age of 51, these benefits can make all the difference in the quality of our senior years and our ability to remain independent.

1. Strength Training Increases Muscle Mass

As early as our 30’s, we start naturally losing muscle at the rate of 3-8% per decade. By age 60, the rate of muscle loss increases.

Muscle isn’t just for the bodybuilders. We need muscle for daily functional activities like walking, sitting, standing, carrying groceries etc. The loss of muscle also increases our risk of falls.

2. Strength Training Improves Bone Density

Our bones become stronger as the muscle attaching to them becomes stronger.

We all probably know someone who has fallen and broken a hip or other bone as a result of weakened bones or osteoporosis. So what can you do to help reduce the odds of that happening to you?

Eat foods high in calcium to help strengthen your bones. After age 50, women need 1200mg per day. Some great sources of calcium are:

1 oz Parmesan cheese, (331mg)
1 cup plain Greek yogurt/1 cup milk (300mg)
3.75 oz can of sardines (350mg)
3 oz canned salmon (210mg)
1 oz scoop of whey protein (200mg)
1/2cup tofu prepared with calcium (860mg)

Many foods are also fortified with calcium.

Get plenty of Vitamin D either through sunlight or a supplement

According to the National Library of Medicine, postmenopausal women have shown increases in bone density with 500 to 800 IU’s of Vitamin D supplementation.

Exercise, including strength training

As you exercise, your bones become stronger.

Reduce alcohol consumption

Heavy alcohol consumption compromises bone density and increases risk of osteoporosis.

Avoid smoking

Smoking has been related to reduced bone density and higher risk of osteoporosis. It is unclear if the smoking by itself is the cause as many individuals that smoke also have other risk factors, such as alcohol consumption, lack of exercise, and poor diet.

3. Strength Training Boosts Metabolism

Metabolism is the energy, in the form of calories, that we burn every day. We burn calories when we exercise, whether that be walking, running, cycling or strength training. We also burn calories when we sit, watch TV and sleep. This is called our “resting” metabolic rate.

As we build muscle from strength training, we are increasing our “resting” metabolic rate and therefore, burning more overall calories throughout the day.

4. Strength Training Improves Your Mood

Several research studies have shown that women participating in strength training programs see an elevation in mood. Some women who had mild to moderate depression saw “significant” improvement in their mood when following a strength training program three or more times per week. Strength training is a great way to let go of worry, disappointment, and frustration.

5. Strength Training Can Help Prevent an Increase in Body Fat

In addition to losing muscle mass as we age, we tend to see an increase in body fat (often around our mid-section). As mentioned above, strength training builds muscle that burns more calories and therefore, assists with preventing weight gain in the form of body fat.

Caution: Strength training alone won’t prevent an increase in body fat. You’ll want to be fueling your body with nutritious foods, with the right calories. The increase in calorie burn from muscle won’t undo a poor diet.

What is strength training?

Strength training consists of any exercise that is designed to increase your physical strength.

These exercises can be done with your own body weight, with resistance bands, free weights, like dumbbells or weight machines you’d see in a gym.

Make sure you grab a copy of of my free 7-Day At-Home Workout Plan.

Also, check out the article “Secrets to a Strong, Healthy Female Body” for more tips and exercises you can do at home.

Reap the rewards of strength training after menopause

You want to get the biggest bang our of your hard work, right?

To ensure you are reaping all the benefits of strength training, keep these tips in mind:

- - Eat lean protein, like eggs, chicken breast, greek yogurt, fish and lean beef. For more info on the best high protein foods and how much protein you need, take a look at this blog “Top foods to eat to build lean muscle”
  - Lift heavier weights. Aim for a weight that you can perform 8 – 12 reps with good form. To build muscle, we need to overload the muscle (make it work). If the weight is too light, you will not see optimal results.
  - Include compound movements like squats and pushups. These exercises work multiple muscle groups at the same time

Exercise guidelines for women over 50

You may be wondering… how much strength training do I need to do? how often? and what else? Following are some guidelines for different aspects of your workout routine.

Strength Training

Strength training is one component of an ideal fitness plan. With the right workout plan that includes all your major muscle groups, 3 times a week is sufficient.

Endurance

According to the American Heart Association, we should strive for 2 1/2 hours per week of endurance exercises like brisk walking (treadmill, or outside), elliptical machines, stair-step machines, or low impact aerobics class. I recommend spreading this out over 4-5 days.

Flexibility

Stretching and yoga are also great for improving flexibility and managing stress.

If you are hunched over a computer all day, like me, you are likely to experience tight muscles in your back, shoulder, neck, and hamstrings.

Although stretching every day is ideal, that may not always be realistic. If it isn’t, find at least one day a week to focus on those tight muscles. Your body will thank you.

Warm up

Every strength training or endurance type workout should include 5 – 10 minutes of warm up. Walking is a great way to warm up. Simple knee lifts, arms swings, arm circles etc also work great. If your endurance exercise is walking, the warm up would be a slower walk before you moved into a brisk walk.

Cool down

Be sure to end each workout with a cool down and stretching. If you don’t have time for a full body stretch, take 5 minutes to stretch out your legs or the main muscles you just exercised.

If you haven’t already joined our free Facebook group, I invite you to join us now. When you join you’ll be part of an amazing group of women all on similar journies to live a healthier lifestyle, lose weight, build muscle, and have more energy and confidence. What are you waiting for? I hope to see you inside the group soon.

Read more about the article Ladies, start building muscle to feel sexy

Post author:Kim Devall
Post published:January 26, 2020
Post comments:4 Comments

Are you approaching or even over 50? Have you given up on the idea of ever feeling sexy again? Think that is for the women under 40?

Then, I’m here to tell you it is time to make some changes!

Keep reading for tips on building muscle to feel sexy.

What’s so magical about turning 50 anyway? For many of us, we have 40 – 50 more years to live. We’re not winding down. We’re just getting started! AND, we’re far smarter than we were for the first 50 years. As good as the first 50 were, the second 50 should be even better. Agree? We’re never too old to feel sexy. So, if you’re not feeling sexy right now, keep reading… THAT IS ABOUT TO CHANGE!

If you’re ready to start building muscle and not sure where to start, grab your 7-day workout plan.

There is a 3 days-a- week and a 4 days-a- week option. Basic exercises you can do at home too!

If you’re new to my blog, Welcome! I’m so glad you are here. My goal is to provide you with tips that help you stay strong and active as you age.

Here are some of my other blogs to check out after you read this one.

Feeling sexy is a state of mind

Feeling sexy is all about how you feel on the inside. If you’re like me, it’s hard to FEEL sexy if you don’t think you LOOK sexy. And, looking sexy is different for all of us. The actual external “look” doesn’t matter. It’s how you feel about how you look. I LOVE muscle. It leaves me feeling sexier and is one of the many reasons I will never stop lifting. So, if building muscle leaves you feeling sexier, are you willing to give it a try? Never considered lifting weights before? Not sure it’s “YOUR THING”?

When was the last time you looked in the mirror and said “Damn I look sexy!”?

If it’s been a while, are you ready to get to work and change that? Are you ready to start building muscle to feel sexy?

Was that a YES! I heard?

Awesome. Let’s get started.

What does building muscle to feel sexy look like for you?

This isn’t about what your husband or partner thinks. This is about what makes YOU feel sexy.

How much muscle will leave you feeling sexy? That is a personal preference. There are definitely extremes you’ll see in bodybuilding competitions. If that’s your thing, go for it.

For me, I want to stop somewhere short of that. However, I haven’t reached my peak muscle building yet. I highly doubt I ever will, my genetics will never allow me to go to that extreme.

If you’re worried about developing too much muscle, you can stop worrying. It is nearly impossible for women to build excessive muscle. Our bodies are not built for that.

How much muscle would you like to build to feel sexy? Picture yourself with some added muscular definition. Maybe toned arms or sleek legs? How does that make you feel?

How does building muscle leave you feeling sexier?

Building muscle is so much more than feeling sexy. And, feeling sexy is more than just building muscle.

However, building muscle can lead to feeling sexy and confident.

Yes, feeling sexy and confident doesn’t lie solely with your external physical appearance.

Ever had a bad hair day? If so, then perhaps you can relate to this.

Just like a perfect hair day can leave you feeling confident and beautiful, feeling proud of your toned arms can boost your confidence and have you shopping for those sleeveless tops instead of hiding behind sleeves.

Think I'm crazy? Does building muscle to feel sexy work?

Sound vain? First off who cares? Second, just wait… You worked hard for those toned arms. You should feel proud to show them off. Feeling confident about how you look will spill over into the rest of your life too – how you present yourself at work, speak up more in meetings, and stand taller. You may also be more willing to take a risk and try something new. I realize this may seem extreme; however, I will say it anyway. Building muscle can totally change your life!

Are you ready to totally change your life?

Building muscle will leave you feeling sexy.

It will also increase your confidence, help you sleep better, burn more calories, reduce the risk of osteoporosis and many chronic illnesses. Think of these as the side – effects of building muscle. These may not be your reason for building muscle, but if you’re ok with these, it’s time to get started.

How do you get started if you're over 50 and have never lifted before?

First, grab the First 5 Steps to lose weight and have more energy which will help you get clear on what you want to accomplish. Second, take a moment to reflect on where you are starting. Have you been doing some other form of exercise or are you starting out at ground zero? If you’re at ground zero, no worries. This is the perfect time to get started. On a scale of 1 – 10, how important is it for you to feel sexy? If it isn’t important to you, it isn’t going to happen. Building muscle won’t happen overnight. There’s no magic pill. It will take some work. On the scale of 1 -1 0, you’ll want to be somewhere around a 7 so that you can stick to it long enough to start seeing results. As you build muscle and start loving the look, your motivation to keep going will get stronger.

What muscles should you build to feel sexy?

Whatever muscle makes YOU feel sexy.

This will be different for everyone and there is no right or wrong answer. This may be a hard question to answer if you haven’t worked on building any muscle yet.

One way to determine this is to look around at other women you run into at work, while shopping, in magazines, on TV, etc. Are there specific muscles you see in other women that catch your eye and you like?

If you’re not sure what muscles will leave you feeling sexy, I have some suggestions for you to consider. Keep in mind, ideally, you should be building muscle for all of these.

Building muscle to feel sexy starts with ARMS

When I started lifting, I had NO idea the impact it would make on my life. Stick with me and it can have the same impact on YOU! So, let’s start with arms. Arms include your biceps and triceps. Closely linked to the look of your arms are shoulders. Those three muscle groups create the full upper body look. The arms are also what is most visible to the outside world. Don’t get me wrong, you aren’t doing this for them. However, the first time a stranger in line at the grocery says, “Wow, you have great arms.”, it will make you smile and feel proud of your hard work. I guarantee you, that stranger in the grocery line has no idea the impact they just made with that simple compliment. It is HUGE! It motivates me to work out even harder. I think it will you too. Check out my article on Secrets to a strong, healthy female body for exercises you can do for your bicep, tricep, and shoulders.

You can also grab your 7-day full body workout plan to help you get started.

Read more about the article Secrets to a Strong, Healthy Female Body

Post author:Kim Devall
Post published:January 6, 2020
Post comments:13 Comments

Not sure why you need a strong body? Think you're too old, too out of shape to start now?

This is a common misconception. So, let me start by saying, you are NEVER too old or too out of shape to get started. EVER!

In this post, I’ll share the secrets to a strong, healthy female body, the importance of strength training and how you can get started today!

Grab your 7-day workout plan

If you’re new to my blog, Welcome! I’m so glad you are here. My goal is to provide you with tips that help you stay strong and active as you age.

Here are some of my other blogs to check out after you read this one.

Let's define a Strong, Healthy Female Body

While this will be different for everyone, in general, a strong, healthy body is one that is free of disease, physical pain and has the strength needed for all the activities you wish to pursue.

Your activities may be running errands, going to work, climbing stairs or if you’re more adventurous it may include hiking, skiing, running, sightseeing, dancing, tennis, soccer and, of course, chasing your kids or grandkids.

Regardless of your preference of activities, you’ll want to have the physical strength that allows you to participate, right?

Want to see how fit you already are?

Before we dive into creating your strong, healthy body. You may want to take a pre-fit test. This is a great way to measure your progress throughout your fitness journey. See Mayo Clinic for a more indepth fit test you can take. Here are the highlights of the strength portion of the fit test:

Push up Test

# of pushups by age for "good" fitness rating

You can do these on your knees or toes. With a strong back and core and hands a little outside shoulder width, lower your chest toward the floor.

Try to get within an inch of the floor and then return to starting position. See how many can you do before you need to stop.

If you haven’t done a pushup in years, you may only be able to do one or maybe you can only go down a couple inches, that’s ok. Just do what you can.

For a fitness rating of good, women over 55 should strive for 10.

If you aren’t at the recommended number, no worries. Now, you have a goal to work toward.

women over 35 — 19

women over 45 — 14

women over 55 — 10

women over 65 — 10

Sit up Test

# of crunches in 1 minute for "good" fitness rating

Laying on your back with knees bent and feet on the floor, cross arms across your chest, lift head and shoulders off the floor and back down.

Although this is called a “situp test”, you are not doing a full situp. You only want to crunch up far enough to lift your head, shoulders and upper back off the floor. Feel a nice squeeze in your abs and release back to the floor.

Keep your head neutral. In other words, make sure you have enough room between your chin and top of your chest to place your fist.

Count how many you can do in 1 minute.

women over 35 — 30

women over 45 — 25

women over 55 — 21

women over 65 — 12

How did you do? Write down your results and keep them handy. After you’ve followed a strength training program for a few weeks (say, 6 – 8 weeks) you’ll want to re-take the fit test and see how you’ve improved!

It’s NOT about where you are today, it’s about where you will be in 6-8 weeks.

Are you ready to get a Strong, Healthy Female Body?

Once you’ve been cleared by your physician, it’s time to consider strength training. So, what exactly is strength training? If your mind immediately goes to the bulky men in the gym grunting and hollering, well, that is one way to do it. AND, not how we are going to approach it. Strength training is working your muscles by adding resistance to movements in a slow and controlled manner. If you’re just getting started that resistance may be in the form of your own body weight. I’ll get into some specific exercises in a moment. In case you’re still not sure if strength training is for you, check out these benefits.

9 Benefits of Strength Training your way to a Strong, Healthy Female Body

The benefits of strength training are numerous. Here are a few of them.

Without a doubt, preventing the natural loss of muscle is a key benefit. We start losing muscle mass as early as age 30 and more significantly by age 50.

Should you care about losing muscle mass? I say, YES!

2. Building muscular strength allows us to continue everyday activities like lifting the grocery bags out of the car, reaching for the top shelf, and carrying luggage through the airport.

3. While we are gaining muscle mass, strength training also helps reduce body fat.

4. Taking preventative measures now with strength training will pay off as we get older, with increased bone density and a lower risk of osteoporosis.

5. Did you know muscle burns more calories than fat? So, by building muscle, you are also keeping the excess weight off.

Your muscles are burning calories even when you’re not working out!

6. Muscle also helps improve your balance which becomes increasingly important as we age and are at a greater risk of falls.

7. Strength training is also known to help reduce signs and symptoms of some chronic conditions like arthritis, obesity, depression and type 2 diabetes.

8. We all want more energy, right? Exercise including strength training boosts energy levels and improves mood through elevated endorphins.

9. If for no other reason, strength training may enhance your overall quality of life and improve your ability to do everyday activities. For me personally, my number one goal is to stay active for as long as humanly possible; therefore, I am a diehard fan of strength training.

If you’re ready to give it a try, here are some of my favorite exercises. These are great for beginners as well as the experienced weight lifter.

Beginner Exercises for a Strong, Healthy Female Body

Always warm up with 5 – 10 minutes of brisk walking, or any form of cardiovascular movement to get your heart rate up.

Although there are tons of exercises you could be doing, in this blog, I will focus on one exercise per major body part.

Upper Body Exercise - Bicep Curl

Standing tall with arms by your sides, keep your elbows touching your sides as you lift your hand, palms facing up, toward your shoulder and back down.

Start with no weights in your hand. Concentrate on squeezing your bicep muscle as you lift your hand toward the shoulder.

Exhale as you lift arms up and inhale as your arms lower.

Upper Body Exercise - Single Arm Tricep Kickback

Standing, step one leg forward and bend over slightly. You can rest one hand on your front leg. Start with your opposite arm down by your side.

Lift arm to 90 ° angle with elbow touching your side and palm of your hand facing in toward the center of your body

Lower arm down and behind you, squeezing the back of your arm (tricep muscle) and back to starting position.

Upper Body Exercise - Shoulder Press

Standing, bend elbows bring both arms up to shoulder height with elbows at 90 ° and palms facing forward. Press arms overhead and back down.

Exhale as you push the weight up. Inhale on the way down.

Keep your core tight (squeeze your abs and glutes) so that you don’t lean backward. If you have a mirror, check to make sure your back stays flat.

Upper Body Exercise - Chest Press

Laying on your back on the floor. Bring arms to 90° at chest level, with palms facing toward feet. Press arms up over chest, bringing hands to near touching at the top and back down stopping before your elbows touch the floor.

Upper Body Exercise - Back - Lat Pulldown

You can do the lat pulldown with a band or with arms only. To get a good feel of the muscles working, do a few without a band. This way you can really concentrate on squeezing your back as you lower your arms.

Standing, bring both arms up overhead, squeeze your back as you lower your arms to shoulder level and back up.

Lower Body Exercise - Quads - Wide Stance Body Squats

Standing with feet wider than shoulders, toes slightly pointed out, grasp hands in front of body, bend knees and lower body toward floor keeping back straight and glutes pointing toward the floor. Squeeze your glutes (butt) as you stand back up.

Lower Body Exercise - Hamstrings - Deadlift

Standing, with arms holding dumbbells, palms facing your body, and knees slightly bent, bend at the hip keeping back flat until your hands are near shins and you feel a slight tightness in your hamstring (back of your leg) and return to standing.

Squeeze your glutes as your rise.

Core Exercise - Abs - Plank hold

On the floor, start on your hands and knees. Lower arms so that you are resting on your elbows and forearms. Elbows should be directly below your shoulder. You can stay here or walk your feet out so that you are on your elbows and toes.

Hold for 15 seconds. Gradually increase as you get stronger.

Creating a Fitness Plan for a Strong, Healthy Female Body

So, now you have some exercises to get started. You may be wondering how often should I do these, when do I add weights, how many reps, how much weight? Am I right?

I’ve pulled all of this together in a one-page workout plan with two options to get you started. Grab your copy and get started today.

If you're just getting started...

Here are some recommendations to get you started.

– One set of each exercise. A set is one round of the exercise without resting.

– Each set should be 10 – 15 reps. (ie. 10 – 15 bicep curls = 1 set)

– Use body weight only – focus on how to do the exercise properly before adding any additional weight.

– Follow this plan 3 times a week with at least one day of rest between workouts, preferably with no more than 2 rest days in between workouts. For example, Mon, Wed, Fri or Tues, Thurs, Sat

If you have some experience with strength training...

– Three sets of each exercise. A set is one round of the exercise without resting.

– Each set should be 10 reps. (ie. 10 bicep curls = 1 set)

– Use a dumbbell that allows you to get 10 reps with good form.

– If you choose to workout more than 3 days a week, split the exercises into 2 or more groups so that you aren’t working the same muscle 2 days in a row.

– An example workout might be Biceps, Triceps, Shoulders, Abs in one group and Chest, Back, Quads and Hamstrings in another group.

– Mix them up and see which exercises you like doing together. It’s all your personal preference.