Thank you so much for this article! I have been a long distance “slow” runner for years trying to outrun those calories. It took a long time to actually listen to my endocrinologist who said lift more weights. He knew all those years ago, way before it became a thing. Now I have joined the over 50 club and follow the Galloway method along with lifting heavy 4x a week. Best decision to make the change over!
I used to avoid weightlifting because I didn't want to get bulky. But since I started strength training, I have noticed it's the easiest way to burn 1000 calories a day.. I don’t go above 10kg, though.
Started the Ladder App workouts thanks to you! Makes me focused and efficient at the gym not having to think about what I’m going to do.
I had been training for a half marathon and my body just said nope (shingles, misalignment, pain etc) and I am so glad we all have your articles to cheer us on in the transition. I am enjoying the new challenge and hope to find that pink cloud as I stick with it.
This is an awesome article - so informative! I’m 54 and I’ve been lifting weights for the last two years. Worked with a coach/ trainer who taught me good form and helped me learn how to design a good workout routine. I now use the Peloton Strength app (which allows you the option of setting up your own workouts) and also tells you how many total lbs you lifted (I lifted 13,000+ lbs yesterday) which is kinda fun. I have a 9 year old so motherhood is my cardio :)
Hi Savitha! 13K lets goooo! I was SO psyched when Peloton added the strength training app, for all of the reasons you shared and the ones in this piece, too. Thank you so much for reading and sharing.
very nice article, thanks. strength training for longevity and health span seems to be the rage these days, which is great. I'm 45 male with one little girl and another on the way, so I definitely want to be active and in great shape for them, and for my wife to grow old with. I've also added more yoga into my routine, but because of my stage in life, I'm only managing 30 min per workout most days.
it'll be interesting to see how our workouts continue to evolve as we age!
Thank you for reading Johnny! And I love that you pointed out “aging well” is actually about being able to show up—energetic and healthy—for the people we love most. Also, I used to think if I didn’t run 5 miles then it didn’t count. Much compassion for younger us….now we know we can do so much goodness in 30 minutes.
Supplemental comment. I was a subscriber to men’s health for many years and then picked up a copy of WH when I ran out of stuff to read one day. Dunno whether it was during your tenure, but honestly, it was way better. Less bullshit.
Oh no! I’m so sorry! Injuries are a trip. My best advice is to continue moving, carefully, because all out rest doesn’t help us recover. But don’t “push thru it” and rush back into full volume either, and listen carefully to your body. Do you have a PT you can consult too? (Back injuries are rough, I feel you.)
I switched from barre and spinning to kettlebells (Body & Bell!) after following along as you and Lauren swung bells during covid. I was super intimidated, but finally jumped in and I’m still doing Body & Bell today. I’ve added 2 days/week at a gym with even heavier barbell lifts + protein, of course. I just love feeling and looking strong. Thank you for the inspo!
Aww hi Mandy! I love hearing about your journey, and am glad you are feeling so awesome. I’ll see ya in the app!! ✨🌟 And thank you for following along here, too, it means a lot.
Love love love your articles, thank you! I strength train 5x/week and play pickleball 2x on average. Former runner, spinner, f45-er…and loving the transition to weights at now, (56)nicer the last 4-5 years. Thank you, Liz!!
I have been a cardio queen my whole life until my body stopped allowing me to run and suddenly perimenopause was staring me in the face. I started to pick up heavy weights about 2 years go and won’t look back. I’m heavier than I’ve ever been but also stronger and more confident than before. My joints feel great and I know I’m working towards a better aging process than I would if I had allowed muscle to deteriorate. Thanks for the inspo. Love your scientific approach to this.
Thanks for this great write up! I’ve been lifting weights for decades and learning a lot about menopause, fitness and health…this is a great synopsis. Simple and thorough. I always got high after lifting. I do not like HIIT but I’ve been lifting even heavier and find my heart rate is recovering faster, I think I was unknowingly doing a kind of HIIT workout. Looking forward to more posts from you
Yes, I definitely used to do HIIT by accident when I thought I was strength training. I was also overly motivated by calories burned in my Apple Watch. But! Older and wiser! (And more balanced.) thank you so much for reading. 🩵
So motivating! Thank you for this. I’ve been a runner for years and never took the time to strength train on a regular basis. I started 6 months ago and have been pretty consistent with it. My diet’s pretty clean and I get plenty of cardio most days. But I’m 42 and I’ve noticed very few body comp changes thus far. I’m playing the long game though, hoping to change that somehow
I love this so much! I am a CSCS and I have coached athletes and the geriatric population and my advice was/is always “the best workout is the one that you will do”. Whether that be power walking, running, gardening everyday, lifting weights, etc., I believe that movement is not just medicine for the body, it is medicine for the mind.
For me, I go to my local Burn Bootcamp and I live the camaraderie of the group setting. The workouts are different everyday- there are strength days and HIIT days. Having a job that requires me to do alot of walking and physical activity (I’m a critical care nurse), I only attend the strength days. The HIIT days were fun for me back in my early 20’s, but they are too much for me these days.
I think you nailed it with this article! We all have our thing, and whatever that ‘thing’ is, the most important part is that we are moving. Movement is medicine and it is the key to longevity 💪🏼
Also, I am SO pumped to meet you at the wellness retreat at Big Cedar Lodge in a few weeks! Can we PLEASE take a pic?!
Oooo you BET we will take a pic! I can’t wait to meet you and geek out over all things wellness. And I also can’t believe how many puke-effort-level HIIT workouts I did back in my day. 😅
Awesome Arti, love hearing this backstory. I too love a fiery Tabata…but I know they are for special occasions. :) I need to look up Caroline; sounds like you’ve found programming that lights you up and feels amazing.
Thank you so much for this article! I have been a long distance “slow” runner for years trying to outrun those calories. It took a long time to actually listen to my endocrinologist who said lift more weights. He knew all those years ago, way before it became a thing. Now I have joined the over 50 club and follow the Galloway method along with lifting heavy 4x a week. Best decision to make the change over!
I used to live and die by my calorie burn in a workout. I am SO glad we (both!!) know better now. 💙 Thank you for reading, Jenna!
I used to avoid weightlifting because I didn't want to get bulky. But since I started strength training, I have noticed it's the easiest way to burn 1000 calories a day.. I don’t go above 10kg, though.
Heck yes Jessey. And those after burn effects are POWERFUL!
Started the Ladder App workouts thanks to you! Makes me focused and efficient at the gym not having to think about what I’m going to do.
I had been training for a half marathon and my body just said nope (shingles, misalignment, pain etc) and I am so glad we all have your articles to cheer us on in the transition. I am enjoying the new challenge and hope to find that pink cloud as I stick with it.
I shall see you on that pink cloud, Elizabeth! Listening to our bodies is a superpower.
This is an awesome article - so informative! I’m 54 and I’ve been lifting weights for the last two years. Worked with a coach/ trainer who taught me good form and helped me learn how to design a good workout routine. I now use the Peloton Strength app (which allows you the option of setting up your own workouts) and also tells you how many total lbs you lifted (I lifted 13,000+ lbs yesterday) which is kinda fun. I have a 9 year old so motherhood is my cardio :)
Hi Savitha! 13K lets goooo! I was SO psyched when Peloton added the strength training app, for all of the reasons you shared and the ones in this piece, too. Thank you so much for reading and sharing.
very nice article, thanks. strength training for longevity and health span seems to be the rage these days, which is great. I'm 45 male with one little girl and another on the way, so I definitely want to be active and in great shape for them, and for my wife to grow old with. I've also added more yoga into my routine, but because of my stage in life, I'm only managing 30 min per workout most days.
it'll be interesting to see how our workouts continue to evolve as we age!
Thank you for reading Johnny! And I love that you pointed out “aging well” is actually about being able to show up—energetic and healthy—for the people we love most. Also, I used to think if I didn’t run 5 miles then it didn’t count. Much compassion for younger us….now we know we can do so much goodness in 30 minutes.
Not a menopausal woman but still loving this stack
I appreciate it! 80% of this is applicable to Ken, as well. :)
Supplemental comment. I was a subscriber to men’s health for many years and then picked up a copy of WH when I ran out of stuff to read one day. Dunno whether it was during your tenure, but honestly, it was way better. Less bullshit.
MEN not Ken :)
Ken works perfectly 😆
Ha. I thought ‘Ken’ was just you being witty.
Thanks John!! I was EIC from Jan 2018 thru Dec 2024. 💪
I injured back a few weeks ago (maybe pulled a muscle, not sure) and am hesitant to get back to lifting. When do I know I’m ready to start back?
Oh no! I’m so sorry! Injuries are a trip. My best advice is to continue moving, carefully, because all out rest doesn’t help us recover. But don’t “push thru it” and rush back into full volume either, and listen carefully to your body. Do you have a PT you can consult too? (Back injuries are rough, I feel you.)
I switched from barre and spinning to kettlebells (Body & Bell!) after following along as you and Lauren swung bells during covid. I was super intimidated, but finally jumped in and I’m still doing Body & Bell today. I’ve added 2 days/week at a gym with even heavier barbell lifts + protein, of course. I just love feeling and looking strong. Thank you for the inspo!
Aww hi Mandy! I love hearing about your journey, and am glad you are feeling so awesome. I’ll see ya in the app!! ✨🌟 And thank you for following along here, too, it means a lot.
Love love love your articles, thank you! I strength train 5x/week and play pickleball 2x on average. Former runner, spinner, f45-er…and loving the transition to weights at now, (56)nicer the last 4-5 years. Thank you, Liz!!
Aww thank you so much, Flora. And your week of workouts sounds happy, healthy and 👌👌👌!
I have been a cardio queen my whole life until my body stopped allowing me to run and suddenly perimenopause was staring me in the face. I started to pick up heavy weights about 2 years go and won’t look back. I’m heavier than I’ve ever been but also stronger and more confident than before. My joints feel great and I know I’m working towards a better aging process than I would if I had allowed muscle to deteriorate. Thanks for the inspo. Love your scientific approach to this.
This whole comment makes my heart so happy. Strength training is 💯 a game changer. Very psyched you have found it too!
Thanks for this great write up! I’ve been lifting weights for decades and learning a lot about menopause, fitness and health…this is a great synopsis. Simple and thorough. I always got high after lifting. I do not like HIIT but I’ve been lifting even heavier and find my heart rate is recovering faster, I think I was unknowingly doing a kind of HIIT workout. Looking forward to more posts from you
Yes, I definitely used to do HIIT by accident when I thought I was strength training. I was also overly motivated by calories burned in my Apple Watch. But! Older and wiser! (And more balanced.) thank you so much for reading. 🩵
LK and ladder are the best! Completely changed my life in the best way. Great article!
Love it!
Thank you Dr Jen!!
So motivating! Thank you for this. I’ve been a runner for years and never took the time to strength train on a regular basis. I started 6 months ago and have been pretty consistent with it. My diet’s pretty clean and I get plenty of cardio most days. But I’m 42 and I’ve noticed very few body comp changes thus far. I’m playing the long game though, hoping to change that somehow
Definitely stick with it, promise you’ll notice changes soon…esp if you prio protein in your diet. I’m psyched you’re feeling strong. 🩵
Thanks, Liz! Yeah definitely trying to prioritize protein. Most days I’m pretty good about it. Thanks for the encouragement 😊
We don’t have to destroy ourselves! I’m glad I know now. 🫶
I love this so much! I am a CSCS and I have coached athletes and the geriatric population and my advice was/is always “the best workout is the one that you will do”. Whether that be power walking, running, gardening everyday, lifting weights, etc., I believe that movement is not just medicine for the body, it is medicine for the mind.
For me, I go to my local Burn Bootcamp and I live the camaraderie of the group setting. The workouts are different everyday- there are strength days and HIIT days. Having a job that requires me to do alot of walking and physical activity (I’m a critical care nurse), I only attend the strength days. The HIIT days were fun for me back in my early 20’s, but they are too much for me these days.
I think you nailed it with this article! We all have our thing, and whatever that ‘thing’ is, the most important part is that we are moving. Movement is medicine and it is the key to longevity 💪🏼
Also, I am SO pumped to meet you at the wellness retreat at Big Cedar Lodge in a few weeks! Can we PLEASE take a pic?!
Oooo you BET we will take a pic! I can’t wait to meet you and geek out over all things wellness. And I also can’t believe how many puke-effort-level HIIT workouts I did back in my day. 😅
Awesome Arti, love hearing this backstory. I too love a fiery Tabata…but I know they are for special occasions. :) I need to look up Caroline; sounds like you’ve found programming that lights you up and feels amazing.
I appreciate you reading and following along!!