Kettle bells are super fun and a great workout. If you need help with proper form and how to use them, let me know.

Here's an example of what I'm talking about: You invest in one 15 and one 25 dumbbell > You do a chest press with one a weight in each hand > do a set of reps with good form > stopping when the arm holding the 25lb weight fatigues. Then switch hands and repeat. The amount of neurological control required throughout your body to stay balanced, will tax your muscles significantly more than equal weights in each hand.

7. Slow Down the Repetitions + Make Sure You're Going Through Full ROM
If you are on the fence about getting more equipment or upping your weight amounts, then consider slowing way down when you lift your weights. Slowing down will require more muscle activation. Also make sure you are going through the full range of motion. I often see folks not extend their arms completely when lowering their arms while doing bicep curls, or full lengthening their arms when doing tricep presses. Both slowing down and fuller range of motion will give your muscles more of a challenge. Even if you DO have heavier weights, be sure to review your form and ROM, before you think you are ready to bump up the weights.

8. Try a Different Exercise for the Same Muscle Group
If your regular chest presses on a bench are getting easy with your current dumbbells, consider changing the exercise slightly. Variations might include: chest press while on an exercise ball instead of the bench (I don't recommend this if you are using very heavy weights), incline chest press, or chest flies. If you want to learn how to tweak your routine, feel free to book a private session with me. I'd be happy to help, whether you are in town or on the other side of the planet. 

OK, I hope that was helpful. I'd love to hear what you think in the comments. 

calm down, get strong, stay human 💕,
Kristin

If you don't have a strength training program here are some tips.

Start a Somatics Practice!
I strongly suggest you start with Somatics, so you can have better voluntary control of your muscles and release any chronic tension BEFORE you start strength training. Somatics will be a fantastic foundation for your workouts going forward. It will set you up to get stronger faster, reduce risk of injury and make your workouts easier even when lifting heavy. If it works for collegiate power-lifting teams, it can work for you! You can even take a class with me online or in the studio to learn more. 
 
Master these Movements of Daily Living

• Squat
• Lunge
• Hinge
• Push away from the body (forward, like a push up, and over head, like an overhead press)
• Pull (towards your body like a seated row, and pulling your body upward, like a chin up/pull up)
• Rotate
• Balance

I start my clients off just practicing these movements without any weights, then we can add in bands, dumbbells, barbells, medicine balls, elevated surfaces, etc. 

Start Lighter Weight, More Repetitions 
Once you have a better understanding of your motor patterns, then start lifting weights. Heavy lifting is going to give you the greatest back for the buck, but don't jump right in! Start with lighter weights that challenge you by 12 reps, give or take. Once you have mastered the moves with lighter weights, then you can start bumping up the reps a bit. Then after that is no longer challenging you, reduce the reps and up the weights. Which leads to . . .

Lift Heavy
It can take up to a year or more to get to this point. But once your ready, you are aiming for loads (amounts of weight) that challenge you between 5-8 reps. 

I'm keeping this brief. If you are already doing strength work, what does that look like to you? Not sure where to start? Feel free to ask me questions in the comments below!

Or jump in and book a few private sessions with me. Check out my Menopause Kickstarter Course (no equipment required) or the super fun Learn to Lift for Life Course too. 

thanks for reading!
~Kristin

What did you discover? Kind of interesting, IMO. Now you are equipped with more knowledge, plus another way to measure any changes in your body if you decide to make lifestyle changes, such as reducing or eliminating alcohol, starting/increasing a weight training program, better sleep hygiene, balancing your macronutrients, and reducing stress. 

Reclaim Your Power • Redefine Your Prime
Speaking of which, check out the latest courses I have to help you out. If you are brand new to working out, or it's been awhile, I suggest you start with the Menopause Kickstarter Course. If you are already active, then check out my Learn to Lift for Life Course. Both can help you on your journey to getting stronger, developing healthy routines and thriving in your next chapter of life! 

As always, thank you for reading! If you enjoy what you read, please let me know in the comments below. Nothing worse than talking into the internet void. ;-)

cheerio,
Kristin

1 Menopocalypse, How I Learned to Thrive During Menopause and How You Can Too, Amanda Thebe. That's just one expert I've learned this information from, including my own nurse practitioner. :-) 

Click Download File, then you can print it, if you like. 

Since weighted vests are trending these days, I thought I'd share a few thoughts on why I would opt for walking with weights (plus a small backpack), vs a weighted vest.

If you google "weighted vests"  you'll find lots of claims and promotions. I always take those with a grain of salt, since many of them are "tested and researched" by the manufacturers that make them. 🙄 These vests fit snuggly to your body. You can add varying amounts of weight to them, which increase the effort to your walk, and even your every day activities. Sounds good. Any little tweaks folks can add to their day that burns a few more calories, and adds a weighted load to your bones, the better. 

Vests are more expensive than hand weights. Women generally work up to wearing a 10-12 pound weighted vest. Vests can cost anywhere from $25 to $100+. You can buy a new pair of 5 lb hand weights (dumbbells) for around $15. Hit your favorite charity store, and you'll find them for a screaming deal. 

When I head out for my walk, the last thing I want is to look like is an ICE agent or authoritarian douche bag. Give me a pair of good ol' hand weights any day. I can reap the benefits of the added weight while I walk, plus I can actually workout my arms. Side note: they would probably make pretty good weapons in a dark alley. 😉

Ok, why the backpack? Another trend these days is ruck sacking, i.e. walking with weighted material stuffed into a back pack. I like to mix it up by walking with hand weights + putting them in a backpack, depending on a few things. When we take Kelso, our English Mastiff, to campus for a walk, I take my hand weights, wear a little knapsack on my back, so I can drop the weights in the bag when it's my turn to walk the Dude. This could be a good option if you wanted to walk to your favorite coffee shop, or ride your bike to your favorite trail head, etc. Holding the weights and carrying them on your back provide different challenges to your regular walk.

I personally love walking with weights. They get my heart rate up more than walking without them. They don't weigh nearly as much as what I may lift at the gym, so I can do lots of reps, doing a variety of different upper body exercises. In fact here are a few of the exercises I may do along the way:

• bicep curls
• bicep curls with external rotation 
• over head presses
• tricep kick backs
• lateral flies
• a reach and pull across the midline of they body
• lunges*
• side squats *
• traveling plies *
• calf raises *

* you could just hold your weights in your hands at your sides, or combine them with some of the listed upper body exercises. 

Now if you don't want to use hand weights for actual exercises, but do want added weight to your walk, then I'd suggest you use a vest. Just walking with weights in your hands, with your arms bent the entire time can shorten your bicep muscles over time. This can lead to shoulder, bicep, elbow and hand pain.
​ 
What about ankle weights? I do NOT recommend walking with ankle weights. Wearing ankle weights doesn't mimic any type of real life activity. It can stress your ankle, knee and hip joints. If you want to use them for pilates or a Jane Fonda-esque workout, be my guest. If you want to maintain muscle mass, you'd be better off ditching the ankle weights and doing leg presses, lunges and squats with weights.

Wrist weights are generally light weight. While you could walk with them, and they'd free up your hands for holding a coffee, I'd still recommend hand weights. The dumbbells will require some grip strength, which can decline as we age. 

If you don't want to wear a vest, a backpack or carry dumbbells, but still want to get some upper body strength exercises into your walk, you could take along a fitness band. You can target your upper body with these tubing exercise bands, though you may need to anchor it to a lamp post or tree, and stand on it to do so, I would not recommend running with a vest, backpack or hand weights, but you can easily drape an exercise band over your shoulders if  you wanted to do running intervals between resistance band exercises.

These tips apply to all ages and genders. Carrying extra weight in your hands, in a vest, or on your back will increase the cardiovascular challenge to your regular walk. You may find you need to rest a bit along your standard route when you add extra weight. Remember, for menopausal women, we aren't looking to do long duration high intensity exercise. If you opt to walk with added weight, do take a break along the way if you find you are really taxed. Taking breaks to drop your heart rate, then resume after a 2-3 minute break or slowing down your walk is better. The break could be an opportunity to do some breathing exercises, stretches or Somatics. 

I hope this inspires you to try something new! Let me know how it goes!