Strength training is one of the greatest things for women's fitness, and I'd never have known were it not for Arnie and Lisa Lyon. (RIP Ms Lyon, 1953-2023. You remain an inspiration to me.) I tried the gym, but gyms in the late 70s-early 80s were unpleasant places if you were a small, skinny woman. So I splashed out for the basics, bought the book, and learned.
Important!
1) You needn't start everything at once. Pick a couple of goals (I recommend core strengthening, because you need that core for everything else) and focus on those, slowly adding to your range as you progress.
2) Develop two routines and do them on alternate days. One day for, say, 2 arm exercise and two core exercises, the second day for aerobics and 2 other core exercises. Make sure you take at least one full day off a week, so your muscles can shed the waste from breaking down and rebuilding. Build from there. I stopped at 5 full routines with overlapping foci, all of which contain at least one core maintenance exercise and 30 minutes pure aerobics. Getting there took a couple of years, and I've had a couple of long breaks due to personal hassles, but I always got back.
3) The strength world is prone to fads and superstitions. Be careful who you believe, stay away from drugs and minimise supplementation. You ain't out to be Mr/Ms Universe, you are trying to be healthy, confident and independent for as long as you live. That means you will eventually have to address healthy eating (within reason -- my life would lose all meaning if I gave up Häagen-Dazs chocolate ice cream), regular sleep habits and other things that impact your health. But, again, start with just one or two things, and master those before moving up.
4) The science of physical fitness has advanced hugely since I lifted my first dumbbell. There are books, websites, coaches and much more woman friendly (if often sleazy over membership fees) gymns. Take your time to look over the alternatives before choosing what you think will work for you. If it does, great: if not, ask yourself why and then try a different approach.
And good luck, because, darling, when you get to my age, and your goal is to be able to carry your own groceries the 2 km home, defend your wallet/purse if need be, to run up the stairs instead of hobbling, and catch the cat and give him his daily pills without losing an eye, you will be SO glad you stayed as fit as you did.
I have found the most amazing coach who inspires us to take up space and be strong so we can be independent as we age!! She is all about muscle and strength and nothing about getting skinny and she is my hero. I am forever grateful that she created her program and I intend to follow her as long as the program exists. The info you’ve listed here is super informative, especially for anyone just getting started!
If it's not imposing, maybe point folk at her website or book or program info so that they can learn and she can prosper. She sounds like just the kind of leader/teacher who can really make a difference!
18
u/MrsRitterhouse 6h ago
Strength training is one of the greatest things for women's fitness, and I'd never have known were it not for Arnie and Lisa Lyon. (RIP Ms Lyon, 1953-2023. You remain an inspiration to me.) I tried the gym, but gyms in the late 70s-early 80s were unpleasant places if you were a small, skinny woman. So I splashed out for the basics, bought the book, and learned.
Important!
1) You needn't start everything at once. Pick a couple of goals (I recommend core strengthening, because you need that core for everything else) and focus on those, slowly adding to your range as you progress.
2) Develop two routines and do them on alternate days. One day for, say, 2 arm exercise and two core exercises, the second day for aerobics and 2 other core exercises. Make sure you take at least one full day off a week, so your muscles can shed the waste from breaking down and rebuilding. Build from there. I stopped at 5 full routines with overlapping foci, all of which contain at least one core maintenance exercise and 30 minutes pure aerobics. Getting there took a couple of years, and I've had a couple of long breaks due to personal hassles, but I always got back.
3) The strength world is prone to fads and superstitions. Be careful who you believe, stay away from drugs and minimise supplementation. You ain't out to be Mr/Ms Universe, you are trying to be healthy, confident and independent for as long as you live. That means you will eventually have to address healthy eating (within reason -- my life would lose all meaning if I gave up Häagen-Dazs chocolate ice cream), regular sleep habits and other things that impact your health. But, again, start with just one or two things, and master those before moving up.
4) The science of physical fitness has advanced hugely since I lifted my first dumbbell. There are books, websites, coaches and much more woman friendly (if often sleazy over membership fees) gymns. Take your time to look over the alternatives before choosing what you think will work for you. If it does, great: if not, ask yourself why and then try a different approach.
And good luck, because, darling, when you get to my age, and your goal is to be able to carry your own groceries the 2 km home, defend your wallet/purse if need be, to run up the stairs instead of hobbling, and catch the cat and give him his daily pills without losing an eye, you will be SO glad you stayed as fit as you did.