Forever women have been working out based on data done on males, in the last 6 years scientists have actually study women and peri/post menopause women, in particular, to find out THE WHY to so many questions. One of the biggest questions has been “why am I gaining weight even though I’ve taken my calories down and upped my cardio”?
Exercise scientist Dr. Stacey Sims has shed some light on the unique needs of women and exercise, especially peri/post menopausal women. One of the most positive changes we have seen from her studies is lifting heavy for women in peri/post menopause is the most beneficial thing they can do for themselves.
Lifting heavy improves bone loss, and helps combat age related muscle loss. Your muscle is your blood sugar mop. It mops up all your blood sugar and works to lower inflammation (which helps your insulin work more efficiently). All of that is an absolute game changer but what if you don’t know where to start? What if you haven’t lifted weights before? Here is a great way to start and I don’t want you start lifting heavy right out of the gate. Start with lower weights so your muscles, joints and stabilizing muscles start to understand what you are doing to them and you don’t get injured.
This is a balanced, safe, and effective routine for you to start with and then work your way up to heavier and heavier weights. Eventually when you do start lifting heavy your reps will go down but for now we will stick to 10 reps so you can program your muscles into what you do when you strength train.
The Workout:
3 Rounds of all the exercises with a 30 sec to 1 minute break in-between each exercise. Finish 3 Rounds of 1 exercise then move on to the next exercise.
- DB Push-Ups x5 per arm
- Chest Press x10
- Seated Shoulder Press x10
- Goblet Squats x10
- Glute Bridge x10
- Glute Bridge Pulse x20
- Plank Rows x10
- Tricep Kickbacks x10 per arm
- SL (single leg) Crunch x10 per leg
- SL Reverse Crunch x10 per leg
- Upper /Lower Body Crunch x10
Make sure you start in modified portions for example, when you are doing a plank row start on the backs of your knees not in a full plank. After a while move up to doing the plank rows on the tops of your knees, then bring your self to a full plank.
Drink plenty of water during the workout to stay hydrated which will help you preform better while doing each exercise.
I’ve linked equipment and clothing below you can get if you are working out at home.
Enjoy!!
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