12 Tips to Start Weight Training for Women Over 50
Rae Bright (@LiveYourselfYoung) is a 50-something influencer passionate about living a healthy lifestyle and helping other women over 50 do the same. In a viral YouTube video, she shares her top 12 tips for starting weight training and staying fit, no matter your age. Rae, who began her fitness journey later in life, emphasizes that it's never too late to start lifting weights and reaping the benefits of strength training. From building strong bones to boosting metabolism, her advice helps women embrace the aging process with confidence. Here's what Rae has to say about how to begin your weight training journey safely and effectively.
Whether you're new to fitness or just looking to enhance your routine, Rae's practical and encouraging tips will inspire you to take charge of your health. From starting slowly to setting a training schedule, these 12 steps will help you get motivated and achieve lasting results in your 50s and beyond.
Embrace Strength Training
"I hear many women say that they're too afraid to lift weights because they don't want to get too muscular, but don't worry, this won't happen. Strength training builds good, lean muscle and muscles are your friends. In the menopause, they make you look good and feel good. They build strong bones, reduce risk of heart disease, speed up your metabolism, improve fat loss, give you that toned look, enhance your mood, relieve stress, so don't be afraid to lift weights," she says in the video.
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Start at Any Age
"If you are over 50 and have never picked up a weight, you can start now with the right guidance and support," she says in the video.
I Started Late Too
"I'm Ray from Live Yourself Young. I'm 54 years old and I'm a bodybuilder. Don't be intimidated by the word bodybuilder. Anyone who takes the time and energy to improve their body is building their body," she says.
Get Motivated
"Getting motivated is the first challenge to start your weight training journey, but if you're watching this video, then you're motivated enough to want to start and if you watch until the end, then I think you're ready to start," she says in the video.
Start Slowly and Consult Your Doctor
"If it's been a while since you've exercised regularly, then do start slowly. And if you have a health condition or haven't exercised for a while, then do talk to your doctor first," she says in the video.
Choose Your Training Environment
"To get started, you need to decide do you have the confidence to join a gym or do you want to train at home or do you want to do a mixture of both?" she says in the video. "We are going to mix it up," she says in the video, referring to her own routine of training both at home and at the gym.
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Train Successfully at Home
"If you do decide to train at home, then you don't need a lot of space, but try and make it a space where you feel motivated to train," she says in the video.
Use Online Resources
"These days with YouTube, you can find your favorite fitness YouTuber and follow along with them, but make sure that they are teaching you how to perform the exercises correctly, that they're showing you the correct form," she says in the video.
Don't Be Afraid to Ask for Help
"But now I know that people at the gym are very approachable and very keen to help newbies, so don't make the same mistakes I made. If you join a gym, do ask for help," she says in the video.
Find Support and Guidance
"So in my experience, whatever you decide, home or gym, you need some support. You need some guidance," she says in the video. "I met Andrew, he is now my husband, and he took me under his wing and he took me to the gym and he trained me and he taught me how to use the equipment and he taught me what the exercises were for and how to perform the exercises correctly," she says in the video.
Start with Basic Equipment
"All that strength training is using resistance to create work for your muscles. And there's many different pieces of equipment that you can use to do this at home, but I suggest that you start with your own body weight," she says in the video.
Set a Training Schedule
"The NHS recommends that every adult fits in a minimum of two strength training sessions a week, hitting all the major muscle groups, and I read one study that found older adults could build muscle mass with as little as two 40 minute strength training sessions a week," she says in the video. "When I started weight training with Andrew at the age of 50, we would training four times a week. We did a full body workout every other day," she says in the video.
Keep Track of Your Progress
"Keep a record of what you do. This is a really good motivational tool when you look back and see how far you've come, but also it's a good way to help you progress with your training," she says in the video.
By following these tips, women over 50 can safely and effectively start their weight training journey. Rae emphasizes that it's never too late to begin, and the benefits of strength training for older women are numerous, including improved bone density, metabolism, and overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
