It blows my mind that I haven’t consistently lifted weights since my senior year in college. Despite understanding and experiencing the benefits firsthand, I spent decades neglecting this essential form of training. Sure, I dabbled on and off throughout the years and even bought a Crossbow machine that still sits in my basement after years of inconsistent use. But regardless of the different types of equipment I’ve accumulated over the years, and despite my best intentions, I’ve never managed to stick to a consistent routine.
Last year after extensively researching the benefits of lifting for perimenopause and autoimmune disease, the urge hit me so I asked for a set of dumbbells for Christmas. I listened to podcasts obsessively, read countless blogs and books that shared the latest research findings on the powerful benefits of resistance training — especially as we age. There was no denying that I had to act. Thankfully Santa Claus agreed and delivered shiny new dumbbells Christmas morning.
Due to my notorious track record for inconsistency I started slow. The reality of the state of my muscles was sobering. I was mortified by how weak I had become, and how much muscle I had lost over the years. Running consistently has helped keep my weight in check for the most part, but hasn’t done much to build muscle. My weak legs and glutes were undeniable as I attempted squats and lunges for the first time in forever. I struggled to balance on 1 foot for more than five seconds. What a humbling wake up call!
Thankfully it didn’t take long to establish a routine with dumbbells and bodyweight exercises that I followed 3 to 5 times a week. It was frustrating at first, because I could no longer blissfully deny my weaknesses and pretend I was still 20 and going to live forever. It was daunting to realize how much work I had to do. But I continued listening to podcasts for motivation which reassured me I was doing the right thing and I had no choice but to keep it up if I wanted to prevent further muscle loss.
After a few weeks, I noticed my biceps starting to take form. Then I managed five complete push-ups. Not modified ones, but five full push-ups! When I first started, I could barely push myself off the ground. It was thrilling to witness my hard work paying off.
Miraculously, I managed a consistent routine until the summer. In July we embarked on a cross country tour for seven weeks in our RV. Bringing the dumbbells wasn’t an option so I bought heavy resistance bands in order to maintain my gains. Because of our circumstances, my routine became erratic, but thankfully I didn’t lose much ground. The resistance bands, push-ups, squats, and lunges a few times a week kept me in the game. The biggest win for me was the fact I didn’t completely give up and take the summer off, using the excuse of less than ideal circumstances.
I arrived home with a little less strength than I started with, but I was still ahead of where I started in January. Then in September my husband and I embarked on a strict, hyper nourishing protocol to help reverse our autoimmune diseases. That motivated me to take things up a notch. There was no way I was going to let lupus or aging get the best of me.
A few times a week I added balance, core, foot and ankle exercises, along with more squats, lunges, glute bridges, and heavier weights. We noticed we felt better when we kept moving so we added after dinner walks, followed by stretching instead of laying around staring at the TV until bedtime. We still watch TV, we’re just more productive while we’re doing it.
In January a new gym opened by us so I bought a membership, vowing to go every time I grocery shopped. I was anxious at first because I hadn’t joined a gym since college. But having access to such a wide variety of equipment has been a game changer. I love working muscles in ways I haven’t in years (or ever) as well as the challenge of learning new exercises. Being surrounded by people going hard fuels my competitiveness which fires me up and keeps me motivated.
Since embarking on this quest to build more muscle, my body has responded in unexpected ways. Obviously, I knew I would gain strength if I kept it up – and I have. I can carry quite a load of groceries upstairs without gasping for air. There’s also less jiggle all over my body as my muscles become more defined. That right there is a win!
For the first time in my life I’m noticing different muscles engaging when I run. My body feels more stable, connected, powerful and efficient. I’m also running faster with less effort.
My confidence has increased because I feel really good about following through.
Even though getting out of bed is often difficult due to soreness and stiffness (from either a hard workout or the effects of perimenopause and lupus) the more I move the better I feel. I genuinely look forward to the gym and that has kept me moving.
My balance has improved which I know is going to pay off, especially as I get older.
My body image and self talk has shifted toward kindness and respect for its ability to grow stronger.
Of course there are days I feel terrible or I get frustrated because I want to be farther along. But the most important lesson I’ve learned is to value myself enough to take care of my body while being patient and consistent.
Every time I wake up early, head out into the cold, or sit on my floor in front of the TV after dinner to stretch or strengthen, I’m empowered knowing that I am taking steps to increase my chances of thriving well into the future.
I envision myself in my 70s — active, flexible, strong and energetic joyfully chasing my grandkids around and challenging them to push up contests! I see no end to hiking, biking, and running adventures. These activities are important to me, so if I plan to continue as an athlete, I can’t just sit idly by and hope for the best.
The mindset of Tomorrow I will start no longer works. How many tomorrow’s are left? Time moves too quickly. Before I knew it, standing on one foot was a challenge. I want to thrive and defy the typical stereotypes for women after menopause. We all have that capability, but we need to be proactive. It’s so worth it though! Getting stronger is an amazing feeling.
Lifting weights may seem daunting if you’ve never tried it before. But it only takes 20-30 minutes (the length of an episode of Only Murders In The Building!) a few times a week to start noticing results and to reap long-term benefits — if we’re consistent. We all lose muscle and bone density as we age. If we’re sedentary or have never developed our muscles before we’re putting ourselves at much greater risk of osteoporosis, fractures, heart disease, dementia, obesity, etc. – especially as our bodies change. So we can’t afford to put it off any longer.
The good news is it’s never too late. I’m living proof! I’m getting stronger every day! So what are you waiting for? Your future strong, badass self is depending on you and the choices you make now. Choose wisely and give her the gift of strength.