Month: October 2024

As we age, maintaining our strength becomes increasingly important. For women over 55, strength training isn’t just about lifting weights – it’s about building strong bones, improving mobility, reducing aches, and maintaining a vibrant, healthy lifestyle.

As a Personal Trainer and Physical Therapist Assistant who has helped hundreds of women over 55 to build strength, confidence, and vitality, I know how important it is to just start and be consistent.

If you’re thinking about starting down this road, the following tips will help you get on track and stay motivated for the long term. 

#1. Start Slow and Steady 

If you’re new to strength training, there’s no need to dive into intense workouts right away. Starting slow allows your body to adapt to new movements and reduces the risk of injury. Begin with lighter weights and simple exercises, like bodyweight squats or wall push-ups. As you progress, you can gradually increase the weight or resistance. 

Tip: Don’t underestimate the power of bodyweight exercises! Movements like squats, lunges, and push-ups are fantastic for building foundational strength.

Don’t forget to set realistic goals. Start by setting small, achievable goals. This will keep you motivated and give you something to work toward. Instead of focusing on a specific weight to lift, set goals like improving your balance, doing more reps, or reducing joint discomfort. Celebrate each milestone, no matter how small. Every bit of progress is a step toward a healthier, stronger you. 

#2. Focus on Form, Not Weight 

Good form is the cornerstone of safe and effective strength training. Rather than lifting the heaviest weights, prioritize performing each exercise with correct technique. This not only helps prevent injury but also ensures that you’re targeting the right muscles. 

Tip: If you’re unsure about your form, consider working with a certified trainer, like myself, or joining a small group class designed for older adults to get personalized attention. 

Don’t be afraid to modify any exercise if certain exercises feel uncomfortable or difficult. As we age, our bodies may have limitations due to joint stiffness or past injuries. Modify exercises to suit your body’s needs, and don’t worry about sticking to a strict routine. Swap out exercises that aggravate your joints for alternatives. For example, if traditional squats bother your knees, try sit-to-stand exercise from an elevated chair or seated leg presses or wall squats with a ball against the wall and between your back. 

#3. Incorporate Balance and Flexibility 

Strength training isn’t just about muscle; it’s about balance and flexibility too. Exercises that challenge your balance, like single-leg stands or lunges, help improve coordination and prevent falls. Incorporating stretching and flexibility work, like yoga or dynamic stretching, keeps your muscles limber and reduces stiffness. 

Tip: Include balance exercises in your routine at least twice a week to improve stability and mobility. 

#4. Make Strength Training a Habit 

Consistency is key when it comes to seeing results. To make strength training a regular part of your life, start by scheduling it in your calendar just like any other appointment. Whether it’s twice a week or every other day, having a plan ensures you make time for your workouts. 

Tip: Keep your sessions short to start, about 20-30 minutes, so it feels manageable. As you build the habit, you can increase the duration. 

Track your progress; it can help to keep you motivated! In my programs, we adjust weights and exercises for each workout, but also every 12 weeks we take a set of measurements to see how your body has improved in strength, balance, and flexibility. It’s great to see how far you’ve come. 

#5. Listen to Your Body 

Your body’s needs change over time, and it’s important to listen to what it’s telling you. Some days, you may feel full of energy and ready to lift heavier. Other days, you might need to take it easy or focus on mobility work. Being in tune with your body will help you stay consistent without overexerting yourself. 

Tip: If you feel any sharp pain during a workout, stop immediately and reassess your form or the weight you’re using. There’s a difference between muscle fatigue and injury pain – pay attention to that distinction. 

#6. Fuel Your Body Right 

To maximize the benefits of strength training, it’s essential to support your workouts with proper nutrition. Make sure you’re eating enough protein, at least 75 grams a day, to help your muscles recover and grow, and stay hydrated throughout the day. 

Tip: Post-workout, try having a protein-rich snack like Greek yogurt, a smoothie, or a handful of nuts to aid muscle recovery. 

Starting and staying consistent with strength training is one of the best investments you can make in your long-term health. By focusing on proper form, setting realistic goals, and being mindful of your body’s needs, you’ll build strength, improve mobility, and feel empowered in your fitness journey. Remember, it’s never too late to start! 

Ready to get started? Join my upcoming Free Workshop for women over 55: Perfect 10 Body Friendly Strength Exercises to Build Strong Bones and Muscles.

Let’s Have a Conversation:

What type of strength training do you do? How often do you practice? What results have you seen since you started?

Do you know this word: ‘ageism’?

‘Ageism’ is a word first coined in 1969 by American psychiatrist Robert N. Butler. He was referring to systematic stereotyping or discrimination against people because they are old.

Through the years, the definition of ‘ageism’ has evolved to mean prejudice against other age groups too, but ageism is still most commonly recognized as prejudice and discrimination against older people.

This can be a serious social problem – seniors denied care and understanding simply due to their age. Unfortunately, I’ve even seen such injustice in healthcare.

But ageism isn’t just a social problem. It can affect the self-image of individuals too. As people age, they often begin to view their lives as increasingly limited or unimportant — less meaningful. They turn the prejudice of ageism against themselves!

What Ageism Misses

Ageism affects more than the lives of older individuals. Ageism ‘dumbs down’ our whole culture. Any culture that places greatest value in youth overlooks the supreme treasure of old age – wisdom!

Traditional societies, worldwide, through time, have valued the wisdom of the elders. Tribes look to their elders for a depth of insight and guidance that’s less available from younger folks.

I saw this firsthand in my years of training in analytical psychology. We students all knew that, by and large, the great analysts were the old ones! They had the wisdom.

A Natural Tendency Toward Wisdom

There’s a study that sheds light on one way that older people naturally access more wisdom. (Yes, that includes your wisdom too!)

Researchers investigated the ‘cognition’ (thinking process) of younger people (college students) as compared to older people (aged 60–75). In the study, they discovered that the thinking of the older group was slower, but it was equally accurate.

When researchers encouraged the older participants to speed up, they were able to do so. They could even match the speed of the younger participants without significantly losing accuracy – but they preferred to go more slowly.

One researcher concluded: “In many simple tasks, the elderly take longer mainly because they decide to require more evidence to make their decisions.”

Sounds like wisdom, doesn’t it? Slower thinking that naturally favours more evidence in decision-making.

You might consider this the next time you notice that you’re taking a little extra time to think about things before deciding. This is natural. Why hurry? You’re accessing wisdom!

Let’s Have a Conversation:

Have you recently experienced ageism? In what way? What does wisdom mean for you? Have you noticed yourself growing in wisdom? How so?

To be honest it was a joy to leave a very wet and rainy England behind – even though it meant leaving my gorgeous 300-year-old cottage, that I spent the summer decorating and turning into my beautiful home. After a couple of years travelling all over the world, I had enjoyed sleeping in my own comfy bed for a few months.

But the itchiness in my feet kept needing to be scratched. I found myself booking overnight hotel stays by the coast, or an Airbnb in a beautiful town. Finally, I made up my mind and took off on my first foreign trip since giving up full time solo travel. My destination? Crete.

A Fabulous Welcome

I arrived at the apartment just after midnight. Everyone had gone to bed except a Greek adonis barman (complete with hairy chest and gold medallion), who welcomed me with a huge smile and showed me to my room.

After a very comfortable night, I woke to the sight of a stunning turquoise sea, which always makes me happy. A quick shower, bikini on and a little sunscreen (it was 28C), and I had my first look around the small but beautiful complex.

The people who run the apartments had built the complex themselves and personally welcome everyone. Within 30 minutes, George, the owner, was whisking me and another guest, to drop us off in the local town. Now that’s what I call VIP service!

My Own Shirley Valentine Moment

Sitting by the beach in a little taverna, sipping a cool drink and watching the world go by, it was easy to see why Shirley Valentine escaped her humdrum life to move to Greece. Crete is truly beautiful with stunning mountains as backdrop, olive groves, warm blue seas and a welcome to match.

It has a wonderful eclectic mix of people from all over the world, and charming, charismatic natives. I had been a little worried my non-existent Greek would be a problem, but many people speak English. With Zorba the Greek playing in the background, I could honestly imagine myself spending the rest of my life in this beautiful slice of heaven!

A Short Cruise

With the warm blue waters so inviting, I decided to go on a cruise for a couple of hours. The boat slowly sailed out of the tiny port, along the coast, past a couple getting married, a nudist beach (the captain pointed it out, but we were close enough to see for ourselves!) and others swimming into a cave. As we pulled into a little bay, I surprised myself by being brave and jumping from the boat and swimming to the shore.

Back on board we were treated to a delicious BBQ lunch, followed by chilled wine and delicious slices of melon. The music making it difficult not to dance, Greek style, of course!

Great Company

Back at the apartment, days were spent lying by the pool, evenings chatting with the owners and other guests, and learning a little history about this gorgeous part of the world. Although there were only a few guests there, I was the only one who hadn’t been before, some of them have been returning for almost 20 years.

The apartments were closing for the winter (it was still 28C!) so there were only a handful of rooms occupied, and we often sat together. As always, it is the people I meet that make my travels so wonderful, and there was no exception here. Everyone was lovely and many hugs were exchanged upon my departure. Some of my new friends even walked down to wave me off in my taxi, even though it was nearly 11.00 pm.

A Little Greek Magic

It is difficult to be on this beautiful island and not be captured by its spell. The sights, the sounds, the smells, the people will stay with me forever. As Shirley Valentine said, “I used to be The Mother. I used to be The Wife. But now I’m Shirley Valentine again.” Finding yourself is easy when you are surrounded by beauty, warmed by sunshine, and maybe even a little chilled by the local drink.

Also read, Guide to the Best Greek Islands for Over 60s.

Join the Conversation:

Have you ever thought about moving abroad? Is there a place you go to find yourself? Do you get itchy feet when you don’t travel for some time?

Industry experts explained how to achieve the bouncy, shiny look. 

I recently read an article from the December 2023 issue of The AARP Magazine which resonated with me. It’s titled “Bedazzled and Uplifted” by Jan Tuckwood. (You can find it here if you have a subscription, but if you don’t, an illustration is available here.) She writes, “Pain is a product of living.” This phrase sparked reflection on the shared human experience of emotional pain.

Transformation Through Emotional Pain

Life inevitably brings pain, and for many, it’s through emotional agony that we undergo profound transformation. Tuckwood further states:

“Our hearts are destined to crack – a million hairline fractures and a few big crevasses. It’s impossible to avoid and delusional to deny it.”

This echoes my own journey. My marriage ended after many years – a shock to me, though my then-husband had envisioned it for decades. Navigating the emotional pain and necessary changes felt overwhelming. Yet, today, I can look back without the sting of hurt. Instead, healing has filled those voids with invaluable lessons.

The pottery picture above illustrates the Japanese art of Kintsugi. This practice repairs broken pottery with gold, creating pieces that are often more beautiful than before their fractures. According to Wikipedia, Kintsugi treats breakage and repair as integral to an object’s history rather than flaws to hide.

Recovering from a Shattering Event

Does this resonate with you? We all experience events that leave us broken – some create gaping wounds, while others leave mere scars or memories. So how do we transform these breaks into beauty?

Here are some steps I took that I thought would heal the pain but didn’t. Learning from them led me toward recovery.

Running Away… Doesn’t Help

I relocated to a new town with a new partner, hoping for a fresh start. Instead, I found more heartache. It wasn’t until I faced my pain head-on that I began to heal. I allowed myself to feel the hurt, to truly break, and only then could I begin to piece my life back together.

Withdrawing from Others… Isolates You More

In times of confusion and hurt, I often isolate myself. While this feels safe, it risks losing friendships and support. I encourage reaching out, perhaps to a therapist who can provide unbiased support. Finding the right therapist can be like discovering gold; they help mend your brokenness, allowing you to reconnect with loved ones without placing the burden of fixing you on them.

Rushing into New Relationships… Is Even More Messy

In my search for healing, I quickly jumped into another relationship, which only deepened my pain. It took years of being single before I was ready to love again. Rushing can blind us to neon warning signs and add new fractures to our already broken hearts.

Just like in Kintsugi, our heartbreaks can be transformed through the lessons we learn. The repaired self is often more beautiful and stronger than before.

There’s a wealth of resources available to help navigate emotional pain. An article titled “How to Deal with Emotional Pain: 8 Ways to Support Yourself” offers excellent strategies for healing. Additionally, your health insurance can connect you with therapists who specialize in the areas where you seek support.

Our painful breaks and eventual repairs result in resilience and strength. This beautiful pottery symbolizes you, and me.

Let’s Have a Conversation:

What emotional pain has led you to major life transitions? How have you dealt with it? Did you make a chain a mistakes to get to where you are today?