I have some small hand weights and resistance bands at home. As you say, they are inexpensive but effective, and it's easy to incorporate them into my routine. Thanks for the playlist too!
Great stuff Melanie! I just started adding weights to my workout and wish I had done sooner. It's totally agree with the comment both from ACSM and you that the best workout is one that you will already do. Best place to get started is right where you are at.
Thanks very much for the kind comment and checking out my piece.
I’m so glad to hear that you recently added this in to your own workout routine. I’ve heard that “wish I did this sooner” many times. But the important thing is you’re doing it now.
Like so many things for us 50+—it’s never too late.
Brilliant article, Melanie. I truly enjoyed reading it. I find that what works for me at 43 is three days a week of 45 minutes to an hour of compound movements with low weights and high volumes.
I rely upon body weight exercise on my boat, but there is very little space (think 18" by 6ft with a ceiling of 6ft4"). No outside space either - pontoons are not safe and the towpath aside from being a public space is not hygenic (not everyone picks up after their dog). I do walk 3 miles every day carrying a 20lb backpack and mix in walking lunges. But it's a struggle - even though I love to exercise.
Thanks for checking it out Sarah. I appreciated hearing what works for you and I think it just goes to show you that you can make your training happen without equipment or a gym as needed/desired and even in tight quarters.
Your walking/strength combo is a great way to get a 2fer!
We all have our days where we struggle, myself included, even when we’re fully committed. Hopefully some of the things I mentioned can help with that spark when it is needed.
I guess we're of like mind Melanie. My post this week is about the ACSM guidelines. My approach is a little different. I love your suggestions and your approach. Mine publishes on Friday. Give it a read and let me know what you think. 😃
Super practical advice, Melanie but what struck me the most about your post was your playlist -totally relatable and among the best workout songs for people over 50! That in itself is fantastic motivation to start strength training :)) Great read!
Thanks so much for the read and kind comments Karen.
I appreciate you sharing that the playlist resonated with you. That was one of those “should I, or shouldn’t I” moments. But I figured maybe it would give others some ideas and share a little more about my eclectic taste, so why not?
Here's a great "why." I have gone from a frozen shoulder to rotator cuff tear. Add a bone spur, tendonitis, and a wonky knee. All I can say is, I told myself I should work out for the last two decades. I hiked and walked, but I set myself up for the challenges I face now because I thought about it instead of doing it! My new goal is to baby step myself through all of this without giving up! And music is everything!
Hi Laury, thanks so much for spending some time with my work. I’m so sorry to hear of your physical challenges but the good news it’s usually never too late to get started with strength training and adapt as you need to and your care team advises.
It’s true, no one ever got more strength by thinking about it, but it sounds like you’re ready to pull the trigger and that’s where it starts.
Yes music really IS everything :)
P.S. Don’t forget you have access to me for additional support!
And I'll add that I love the tips! Maybe I need more music in my routine. Or I just have to start with only 10-15 minutes for the first couple of sessions. Thank you again for giving this so much thought for those of us who struggle to motivate!! xox
Glad they resonated Diane, Experiment and see what works best for you and you’ll also probably come up with some things of your own once you get some momentum.
Yes starting small is always a good way to go. Your care may go from 0 to 60 in a few seconds but us people do not have that kind of acceleration. And if they do, it’s usually not sustainable.
P.S. No obligation ever, but if you’d ever like to work with me personally, I’m here :)
Thank you so much for cheering on those of us who resist resistance training, Coach Melanie!!! You are an inspiration!! (And thank you so much for the shout-out, too--now I really have to get off my butt!)
You nailed the old me with tank top reason #2 - lots of ego invested in surprising people with what I can do at my age (now 80). I've exercised all my adult life, but never amped it up to the level that turns out to be required to heal a patella tracking problem in my knee. I'm so grateful I "have" to do this now, no words for the difference it's making.
Betty, thanks so much for the read and taking the time to comment. Glad to hear I got you at #2!
Good for you for working at a new level to take care of that issue. So many people feel it’s the opposite approach—that they should be laying off. I experienced that myself with amping up my lower body training to support my running even though I always did some of this work.
You go girl and keep surprising everyone. Maybe one day it will be assumed behavior if we all keep debunking the aging is decline myth.
Love the tips and playlist! I'm trying to settle into my summer routine and was pleasantly surprised to find my 9-year old wants to lift weights with me, so we do 30 minutes a day.
Don't call the cops - he's using my 3 and 5 lb dumbbells lol. But he's having fun, and is the cutest accountability partner. He keeps telling me he'll be ready for baseball camp and I love how encouraging him to set healthy habits is getting me back into my old ones.
Thanks Susie for the kind comment and checking out my piece.
That’s fantastic that you have that cute accountability partner and you’re doing him (and you) the biggest favor in positively reinforcing healthy habits and getting him into strength training now. He’s already doing a great job of knowing his deep why. Connecting the dots at that age is so impressive.
I’n sure you can tell what he’s capable of lifting. No cops being called :)
I have some small hand weights and resistance bands at home. As you say, they are inexpensive but effective, and it's easy to incorporate them into my routine. Thanks for the playlist too!
Sounds like you’re doing great Debra. Thanks for the read always and glad you appreciated the playlist.
Great stuff Melanie! I just started adding weights to my workout and wish I had done sooner. It's totally agree with the comment both from ACSM and you that the best workout is one that you will already do. Best place to get started is right where you are at.
Thanks very much for the kind comment and checking out my piece.
I’m so glad to hear that you recently added this in to your own workout routine. I’ve heard that “wish I did this sooner” many times. But the important thing is you’re doing it now.
Like so many things for us 50+—it’s never too late.
Brilliant article, Melanie. I truly enjoyed reading it. I find that what works for me at 43 is three days a week of 45 minutes to an hour of compound movements with low weights and high volumes.
Thanks so much Eladio for the kind comment and the read. You’re ahead of the game and sound like you have it dialed in as one of my 50-ers :)
Thanks for the inspiration in this piece Melanie!
I rely upon body weight exercise on my boat, but there is very little space (think 18" by 6ft with a ceiling of 6ft4"). No outside space either - pontoons are not safe and the towpath aside from being a public space is not hygenic (not everyone picks up after their dog). I do walk 3 miles every day carrying a 20lb backpack and mix in walking lunges. But it's a struggle - even though I love to exercise.
Thanks for checking it out Sarah. I appreciated hearing what works for you and I think it just goes to show you that you can make your training happen without equipment or a gym as needed/desired and even in tight quarters.
Your walking/strength combo is a great way to get a 2fer!
We all have our days where we struggle, myself included, even when we’re fully committed. Hopefully some of the things I mentioned can help with that spark when it is needed.
I guess we're of like mind Melanie. My post this week is about the ACSM guidelines. My approach is a little different. I love your suggestions and your approach. Mine publishes on Friday. Give it a read and let me know what you think. 😃
I always appreciate your wonderful support in helping me get the word out to others @Dr. Bronce Rice Thanks!
@Melanie R. Jordan NBC-HWC I love your work!
I’ve went back to lifting more frequently now that I’ve got my book proposal off my back.
I should’ve never cut back. Live and learn though! :)
Awwh, you made my day Bronce! Back at you.
I was curious if you did any lifting since you so often mention hiking.
Sounds like your lesson was learned though and sometimes that’s what’s most important. Cut back, but don’t cut out :)
Yep! 6 am weights M-F and hiking 6-7 days a week. That is the routine I want to put back in place.
I’m sorry I ever doubted you LOL.
Thanks for the kind share @Kristina God, MBA
Super practical advice, Melanie but what struck me the most about your post was your playlist -totally relatable and among the best workout songs for people over 50! That in itself is fantastic motivation to start strength training :)) Great read!
Thanks so much for the read and kind comments Karen.
I appreciate you sharing that the playlist resonated with you. That was one of those “should I, or shouldn’t I” moments. But I figured maybe it would give others some ideas and share a little more about my eclectic taste, so why not?
Here's a great "why." I have gone from a frozen shoulder to rotator cuff tear. Add a bone spur, tendonitis, and a wonky knee. All I can say is, I told myself I should work out for the last two decades. I hiked and walked, but I set myself up for the challenges I face now because I thought about it instead of doing it! My new goal is to baby step myself through all of this without giving up! And music is everything!
Hi Laury, thanks so much for spending some time with my work. I’m so sorry to hear of your physical challenges but the good news it’s usually never too late to get started with strength training and adapt as you need to and your care team advises.
It’s true, no one ever got more strength by thinking about it, but it sounds like you’re ready to pull the trigger and that’s where it starts.
Yes music really IS everything :)
P.S. Don’t forget you have access to me for additional support!
Resistance training is important for health, especially as part of the aging process
It sure is Allie, thanks for checking this out!
And I'll add that I love the tips! Maybe I need more music in my routine. Or I just have to start with only 10-15 minutes for the first couple of sessions. Thank you again for giving this so much thought for those of us who struggle to motivate!! xox
Glad they resonated Diane, Experiment and see what works best for you and you’ll also probably come up with some things of your own once you get some momentum.
Yes starting small is always a good way to go. Your care may go from 0 to 60 in a few seconds but us people do not have that kind of acceleration. And if they do, it’s usually not sustainable.
P.S. No obligation ever, but if you’d ever like to work with me personally, I’m here :)
Thanks so much Melanie! I'll work on my consistency a bit but also keep that offer in mind. I'm sure no one out there is a better coach!! xo
Thank you so much for cheering on those of us who resist resistance training, Coach Melanie!!! You are an inspiration!! (And thank you so much for the shout-out, too--now I really have to get off my butt!)
You are very welcome Diane. Thanks for the inspiration to come up with this.
I imagine you’ll be moving your derriere soon. No pressure though. When you’re ready, you’ll get going.
You nailed the old me with tank top reason #2 - lots of ego invested in surprising people with what I can do at my age (now 80). I've exercised all my adult life, but never amped it up to the level that turns out to be required to heal a patella tracking problem in my knee. I'm so grateful I "have" to do this now, no words for the difference it's making.
Betty, thanks so much for the read and taking the time to comment. Glad to hear I got you at #2!
Good for you for working at a new level to take care of that issue. So many people feel it’s the opposite approach—that they should be laying off. I experienced that myself with amping up my lower body training to support my running even though I always did some of this work.
You go girl and keep surprising everyone. Maybe one day it will be assumed behavior if we all keep debunking the aging is decline myth.
Love the tips and playlist! I'm trying to settle into my summer routine and was pleasantly surprised to find my 9-year old wants to lift weights with me, so we do 30 minutes a day.
Don't call the cops - he's using my 3 and 5 lb dumbbells lol. But he's having fun, and is the cutest accountability partner. He keeps telling me he'll be ready for baseball camp and I love how encouraging him to set healthy habits is getting me back into my old ones.
Thanks Susie for the kind comment and checking out my piece.
That’s fantastic that you have that cute accountability partner and you’re doing him (and you) the biggest favor in positively reinforcing healthy habits and getting him into strength training now. He’s already doing a great job of knowing his deep why. Connecting the dots at that age is so impressive.
I’n sure you can tell what he’s capable of lifting. No cops being called :)
I look forward to heairng how you both do!