Adjust the weight you work with and the number of sets you perform, and don’t be afraid to try new things. [3] X Expert Source Souad GharibExercise & Wellness Specialist Expert Interview. 8 July 2021.
Choose a weight that you can perform 5 to 6 reps with per set. The exact weight you choose will depend on your strength when starting. Perform the main 3 weight training exercises regularly. These include bench presses, dead lifts and squats. Do 3 sets of 5 to 6 repetitions. You should rest for 2 to 3 minutes between each set. If you’re lifting correctly, you should need those 2 to 3 minutes to recuperate. There are many other exercise plans you can follow with weights. Other weight trainers and gym staff are often happy to suggest approaches as well.
Consider finding a workout partner who can push you in the gym. Working out as a team can produce greater results than working out alone.
Eat well and often between larger meals. Snacking keeps your metabolism going, allowing you to burn more calories when you’re not working out. Whey protein shakes are a healthy post-workout meal that help build your muscle mass.
If you started lifting before menopause, you can continue your usual exercise plan as long as you are comfortable and enjoying the results.
High-impact exercise such as running can be hard on your bones and joints, potentially risking fractures or other injuries. If you have joint pain, consider moving to low-impact aerobic exercise such as biking or swimming. Balance and coordination become more important with age, as weakened bones can make a fall more dangerous. Improve these skills with step classes, dance, or a sport like tennis that requires rapid movement.
