Confused and Overwhelmed about Menopause Advice?

Written By Mary Whaling

Let’s talk about a message I had received from a 59 year old woman who was feeling lost and confused…😑

She’d been lifting weights on her own for 18 months, following someone else’s program targeted at women over 40.

Here’s what she said:

“I'm just finding that I think I need a little more guidance. I get so confused by all of the stuff I hear on the podcasts I follow.

There's so many different facets that need to be covered by women my age: heavy lifting, lifting for hypertrophy, power, SIT, HITT, LISS, plyometrics etc...

How are we meant to fit it all in!?

I also think l've been overdoing it lately as l've been tired by my exercising, not energised.”

I get so saddened and frustrated when I hear women say this (and a LOT of women feel this way) because it really isn’t that complicated at all.

BUT…

There are a number of women who are out there profiting unethically off Menopause and trying to make it sound like they have the answer to all your midlife woes!

Here’s the thing…It’s mostly BS! 🙉

Strength and Cardio training can be as simple as you choose it to be and still be effective.

👉🏽 You don’t "have to lift heavy", you can do 15-20 rep ranges if you like (as long as your last 2 reps are close to fatigue).

👉🏽 You can “lift for hypertrophy (growing muscle)” by using 3-5 rep ranges, 6-8 rep ranges, 8-12 rep ranges, 12-15 rep ranges or 15-20 rep ranges. All rep ranges grow muscle!

And the mid range rep ranges are slightly more effective (which is exactly why these are the ones I use in my programs).

👉🏽 Power & plyometrics are useful additions to a strength program but you certainly don’t have to do a whole session on them.

Just adding one power move or one plyometric exercise in a workout is fine.

👉🏽 You can do any form of cardio you enjoy doing, whether that’s SIT (Sprint Interval Training), HITT (High Intensity Interval Training) or LISS (steady state cardio).

All are effective and good options but none are superior than the other.

There is so much misinformation out there leading to confusion and so many women are left feeling overwhelmed that they land up not doing anything. 😔

That’s exactly why I created my Strength Program & Strength Challenge, so you have an easy to follow step-by-step program that is evidence-based, very flexible and not regimented, designed specifically for women over 40 who want to stay strong as they age, keep as much muscle & bone density as they can, feel more confident and enjoy strength training without it feeling like a chore.

AND...

to help you cut through the BS and get the evidence based facts. 😃

You also don’t have to spend hours training, 30-40mins will do!

I honestly hope this helps you feel less overwhelmed about it all.

Feel free to leave me a comment and we can discuss things further…💜

Mary Whaling
Physiotherapist trained, adelaide personal trainer and rehabilitation expert! At free ur body we specialise in rehabilitating clients out of pain and teaching them how to move BETTER in order to remain PAIN FREE. We use techniques and strategies to locate the source of pain in order to treat the cause and not the symptom. We don't believe in masking pain as this is only a short-term fix. Long term results is what we pride ourselves on. If pain is not an issue and you just need some help with fitness or with your technique to improve your movement then we can help too. Certified in FMS (Functional Movement Screen); SFMA (Selective Functional Movement Assessment); NKT (Neurokinetic Therapy) Level 2 & Physiotherapy qualified.
www.freeurbody.com.au
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You can Build Bone Density at any age with Strength Training