Let’s face it, your body is not the same body it was in your 20s. A lot changes over time in your body: from your hormones, to your muscles, and to your joints.
As a personal trainer who has helped hundreds of women in their 60s to build strength, tone their muscles, get rid of stubborn pounds and gain the vitality they deserve to get out there and enjoy life’s adventures, I have seen a few of the same mistakes frequently. With a few tweaks, you can uplevel your workouts!
You aren’t consistent with your workouts. I talk to so many women over 60 who want to feel stronger, fit into their cute clothes, and have more energy. When I ask about their workouts, it usually goes like this: “I walk regularly… when it’s not too hot or cold… if my dog wants to go… and sometimes I do a workout on YouTube, but I haven’t gotten to that lately.”
If you want to get better at anything, you have to work at it consistently. Just like if you wanted to learn a new language or learn to play the guitar, you’d have to be consistent with your practice. The same applies for your workouts. Put the excuses away and schedule time for yourself in your calendar. I have to do the same thing for myself! You are worth it!
When most people think about exercise or getting back into exercise, they think right away about getting more steps in on their fitness tracker, walking, or hopping on the treadmill or elliptical. While cardio is important for your health, it gets a bit too much emphasis.
As we age, starting in our 30s, our body starts to lose muscle mass in the natural process of aging. This can lead to difficulty with daily tasks, resulting in more aches, pains, and injuries.
To combat this loss of muscle mass, add strength training to your workout at least twice a week. You should focus on the major muscle groups like your glutes, quads, mid back, and shoulders. Perform 8-15 reps of 2-4 sets with a weight or resistance that challenges your body while maintaining good form by the last rep of each set.
If you can blow through the sets without any trouble, you need to find more resistance or a heavier weight. Strength training helps to build muscle tone, protect your joints, check off your daily activities, and boost your metabolism.
Your body is smart and adaptable! It will quickly learn how to master a movement, and you won’t continue to see the benefits from doing the same movement each workout. Vary up your routine by changing the exercises, resistance, and intensity to boost your metabolism and your strength.
You can do a couple exercises in a row focusing on the same muscle group to add a challenge or mix up your workout to include resistance bands one day and weights another day or vary your tempo. Going slower focusing on a 3-count for your movement can also help to increase the challenge.
You need to work out at a good pace for your body. That doesn’t mean killing yourself and pushing it to the extremes every workout but you do need to feel a challenge with your workouts. There is a healthy balance that will keep you building muscles, boosting your metabolism, and feeling full of energy.
Check out the video below for a few tips on how to get the most out of your workouts, even if you have the same weights at home.
The number one struggle when it comes to working out consistently to see the results that you want is accountability. You are not the only one who struggles to find motivation. It’s the most common complaint that I hear when I’m talking to women interested in my programs.
True confession: As a fitness professional, I also need motivation. Working out on my own doesn’t happen. Just like you, I tell myself that I’m going to do it and then a client needs me, my kids need me, and everything else fills that time. Even as a fitness professional, I use a coach to guide me and keep me accountable to my workouts to help me feel strong, improve my longevity, mental health, and energy.
Having a workout buddy, accountability partner, or coach, like a personal trainer who specializes in working with women just like you, are ways to stay motivated. Also, once you start to see some small wins with your workouts and how you feel, how your clothes fit, and the energy that you have, you will be more motivated to continue!
Now that you know the most common mistakes when it comes to workouts, you can make some changes to help you stay motivated, consistent, and get the most out of each workout.
Check out my virtual fitness solutions with live group virtual fitness sessions and private personal training. They are an amazing way to build strength, lose stubborn pounds, and gain the vitality you deserve to enjoy all of life’s adventures. Our next 12-week program starts Sept 20th. I’d love to see you there!
When it comes to exercise, how consistent are you in your routine? Who are you accountable to? Why did you choose that person? Have you done a routine that was too easy for you? How did you make it more challenging?