As always, a great post Wendy. Based on your recommendation and reading Anne Marie’s Substack, I’ve preordered a copy(several actually) of Lift for my girlfriend. (and a subscription to Anne Marie’s Substack). She’s awesome cardiovascularly but not so much strength because she doesn’t want big shoulders. She has low bone density despite lots of trail running and XC skiing. I hope Lift will sway her mind.
You alluded to it in mentioning your trainer but I’d like to emphasize that in my unprofessional opinion it’s desirable to find a sport oriented trainer. In my earlier years I hired trainers at gyms who would put me on a machine, tell me how many reps to do and then peruse the nearby spandex. My trainer is good at changing my workouts based on my race or sport schedule (XC skiing, trail running, long distance back packing and gravel biking). He’s an extraordinary athlete. It makes all the difference.
I’ve gained fifteen pounds of muscle since Dec 2022. Most of it (12 lbs) since beginning to lift in June/July 2024. In June 2023 I began swimming. Last summer my 14 yo asked me to give him a ride to the Y (he’d just joined) and that was it, I was hooked. Swimming and calisthenics weren’t enough. I swim 3x a week and lift 2x a week. I went from 115 to 130 and I am healthy and have enough reserve that I donated blood for the first time in March. I am already booked for my second blood donation in May. I am finally building solid glutes. Life is better on the lifting side!
Impressive results. The combination of swimming + lifting is a huge winner because you are checking both the strength and respiratory fitness boxes. This is why we shouldn't be fixated on "weight" as a number. Like you, I went from around 118 to 130 now from adding lean mass training for obstacle course racing. I feel so much better at 130.
I was surprised to see what 130 looks like on my body this weekend when I put on my swimsuit and looked in a full length mirror for the first time in a month or more. I am ready for more! I think I could easily put on another 5-10 lbs and my brain has accommodated the body shift and I feel great.
Historically I couldn’t top 105/106 lbs … and
I was about 93 lbs in 2021 after a massive infection, weeks in bed with hospital stay, surgery, and a month of a PICC line at home. After that, I could get to 114-115… after the infection, surgery, and recovery, gaining back what muscle I had lost was a big deal, but it really was nothing compared to how good I feel once I began lifting.
Great article and I’d love for you (and others who post on this) to include tips for women with physical limitations. I’m in my 60’s and cannot do any of the exercises she recommended. I have artificial knees (something growing among younger women - in their 50’s, FYI almost 10% of all American women will get a replacement at some point) and low back disc problems. I’d love for advice to include me and others with such limitations. We’re here too!
Thanks for this feedback — and this is a good idea for a future post. My mom had a knee replacement in her early 70s and it changed the types of exercises that I now program for her. Low back disc issues are very common too as you note. Appreciate your joining the community here.
I have been rucking lately which is like passive income for your body. Nothing fancy. Just a simple rucksack from L.L. Bean and A bag of sand that I got at the hardware store. Just going out with it on a walk with the dog or something a little bit more is really easy.
I love the music list.
I would personally add The Comeback by Zac Brown Band
Adding these good songs to the list for upcoming posts. I love rucking. Like you, I do it when I walk the dog. And now I wear a 20lb plate in my backpack when I commute from Grand Central to my job at The Wall Street Journal. Gets 30 extra minutes of exercise in each day.
Last year I was dealing with afib and some issues with my foot (arthritis in my big toe from bunion and collapsed arch). Got custom inserts and scheduled ablation surgery last November. Let’s say the inserts caused all sorts of tendon problems and I could not do much physical activity whatsover. The ablation surgery was a success but the foot problems got worse. I was feeling miserable and my body was def heading in the wrong direction. Probably the best decision was in January when I decided to hire a personal trainer, and he had me do strength training twice a week with him during lunch break while working (I had never done exercising of any sort during lunch on a workday). The pain in my foot started going away and I noticed my sleep improving as well. The strength training also helped me get through a really stressful time the last 1 1/2 months as well. Of course, I had to make sure I was eating well and doing mobility work and recovery stuff. I was doing CrossFit for 12 years before my foot injury and the personal trainer still gave me all sorts of advice about using proper form/technique that I was not aware of. That is so important in preventing injury later on. If you can afford it, I think starting strength training with a professional is a no brainer as a key to success- the accountability factor also comes into play as trainers won’t allow you to skip sessions.
Couldn't agree more. First, thanks for sharing your journey here. Too many people give up once they get hit by a range of health obstacles like you did. Also, the fact that you after so many years decided to start exercising during lunch on a workday is admirable. Too many people just work through lunch. No matter what age you are, a trainer can be an invaluable way to make sure your form is correct and you aren't getting hurt.
Oh, and the best part of this is that ever since I started strength training my hypertension has improved to where I no longer need to take beta blockers- my cardiologist was happy with how my BP has improved and got me off of it. Before doing the strength training my BP was still slightly elevated after the ablation surgery.
Wendy, I love this. So many good reminders about the importance of muscle as we age - especially for balance! “We were built to be strong,” will be my favorite takeaway.
I've added arm and leg wrap weights to my yoga and it does help me build muscle. I'd like to start doing more weight training but at home. I live in the country and the drive to a decent gym is very off putting. I hike and walk a lot and want to get a weigh vest for that.
You and I are in the same boat — live in the country and driving to gym = no fun. I've essentially converted our garage into a gym. The ROI on the initial investment has paid off big time both in terms of savings from a gym membership and the regularity with which I strength train. I use a GoRuck weight vest and one from Hyperwear.
What does you’re morning routine looks like before a race? I have my first 36 mile gravel road race on my mtn bike Saturday. On my longer rides I am “bonking” and running out of steam.
Hi Ed - first congrats. That is awesome about your gravel road race. My morning routine before a race is like a religion: I have all my gear laid out in advance, I eat the same thing (greek yogurt with nuts and berries, almond butter on toast, a banana on the way to the race), I eat and drink the same thing during the longer races (Honey Stinger chews, Nuun electrolyte tablets, and a Maui Nui venison stick and Pickle Juice (they come in little bottles) if it is hot. I do the same dynamic warmup I do on every other morning. In other words — I introduce nothing new to my diet that I haven't tried before and try to remove randomness and unknowns.
Can confirm working with Faye is fantastic. Another great read. I’ve gotten stronger and increased my vo2 max as I’ve gotten older. The good news is once you get started it’s relatively easy to build both up with consistent effort. I’m not talking about 5 hours a day in the gym. I ruck, I indoor climb, do a martial art and strength training twice a week for like 35 minutes.
Mixing it up like you do is a really important point. I don't even belong to a gym! There are so many interesting ways to build strength and put stress our our bones to make them stronger and denser. You are ticking a lot of cool boxes, Mike.
I get really bored doing the same thing and I try to follow what interests me. Krav Maga for an hour has exploded my vo2 max. Climbing has become a tough but fun full body workout. Someone told me to make exercise playtime so it’s fun and not drudgery.
My class is a few high school boys then a group of 50 year old dads like me. No one thinks it’s a IFC match so while we go hard no one is trying to hurt anyone.
As always, a great post Wendy. Based on your recommendation and reading Anne Marie’s Substack, I’ve preordered a copy(several actually) of Lift for my girlfriend. (and a subscription to Anne Marie’s Substack). She’s awesome cardiovascularly but not so much strength because she doesn’t want big shoulders. She has low bone density despite lots of trail running and XC skiing. I hope Lift will sway her mind.
You alluded to it in mentioning your trainer but I’d like to emphasize that in my unprofessional opinion it’s desirable to find a sport oriented trainer. In my earlier years I hired trainers at gyms who would put me on a machine, tell me how many reps to do and then peruse the nearby spandex. My trainer is good at changing my workouts based on my race or sport schedule (XC skiing, trail running, long distance back packing and gravel biking). He’s an extraordinary athlete. It makes all the difference.
@marshall, I so appreciate you! I hope your gal likes the book.
Wonderful convo between two of my favorite Substackers. Looking forward to getting this book (my wife is also looking forward to reading it)
@kyle, you're amazing!!
I’ve gained fifteen pounds of muscle since Dec 2022. Most of it (12 lbs) since beginning to lift in June/July 2024. In June 2023 I began swimming. Last summer my 14 yo asked me to give him a ride to the Y (he’d just joined) and that was it, I was hooked. Swimming and calisthenics weren’t enough. I swim 3x a week and lift 2x a week. I went from 115 to 130 and I am healthy and have enough reserve that I donated blood for the first time in March. I am already booked for my second blood donation in May. I am finally building solid glutes. Life is better on the lifting side!
Impressive results. The combination of swimming + lifting is a huge winner because you are checking both the strength and respiratory fitness boxes. This is why we shouldn't be fixated on "weight" as a number. Like you, I went from around 118 to 130 now from adding lean mass training for obstacle course racing. I feel so much better at 130.
I was surprised to see what 130 looks like on my body this weekend when I put on my swimsuit and looked in a full length mirror for the first time in a month or more. I am ready for more! I think I could easily put on another 5-10 lbs and my brain has accommodated the body shift and I feel great.
Historically I couldn’t top 105/106 lbs … and
I was about 93 lbs in 2021 after a massive infection, weeks in bed with hospital stay, surgery, and a month of a PICC line at home. After that, I could get to 114-115… after the infection, surgery, and recovery, gaining back what muscle I had lost was a big deal, but it really was nothing compared to how good I feel once I began lifting.
I’m considering martial arts next.
@sylva, martial arts is next on my list too! my 10 year old daughter and niece go to jiu-jitsu and love it, and I'd love to groove along.
Great article and I’d love for you (and others who post on this) to include tips for women with physical limitations. I’m in my 60’s and cannot do any of the exercises she recommended. I have artificial knees (something growing among younger women - in their 50’s, FYI almost 10% of all American women will get a replacement at some point) and low back disc problems. I’d love for advice to include me and others with such limitations. We’re here too!
Thanks for this feedback — and this is a good idea for a future post. My mom had a knee replacement in her early 70s and it changed the types of exercises that I now program for her. Low back disc issues are very common too as you note. Appreciate your joining the community here.
I have been rucking lately which is like passive income for your body. Nothing fancy. Just a simple rucksack from L.L. Bean and A bag of sand that I got at the hardware store. Just going out with it on a walk with the dog or something a little bit more is really easy.
I love the music list.
I would personally add The Comeback by Zac Brown Band
https://open.spotify.com/track/7lElOtOondehTtHdnuoX9V?si=AWtXm7mfQV6qeXhAUCY8aA
I would also agree with Thunder by Imagine Dragons, but my go to is the mashup with Khalid
https://open.spotify.com/track/7ER7vcy7u2ajg5IV45WBFw?si=bSSf_1V7SGeYD1LidDQ6pQ&context=spotify%3Asearch%253AImagine%2BDragons%2Band%2BWiz%2BKhalifa%25EF%25BF%25BC
Adding these good songs to the list for upcoming posts. I love rucking. Like you, I do it when I walk the dog. And now I wear a 20lb plate in my backpack when I commute from Grand Central to my job at The Wall Street Journal. Gets 30 extra minutes of exercise in each day.
@scott, I love the combo of the backpack and the bag of sand!! Genius. Some of those ruck sacks are awfully expensive..
its under $10 for 50 lbs of sand and the sandbags with zipties are around the same. I have a bunch of different weights depending on the effort.
@annemarie - that is a great idea. My son wouldn’t let me toss anything. Pro stealth move!
@scott now am thinking I could stuff a backpack with some of the old toys in my kids' rooms--a great way to get rid of the crap!!!
Last year I was dealing with afib and some issues with my foot (arthritis in my big toe from bunion and collapsed arch). Got custom inserts and scheduled ablation surgery last November. Let’s say the inserts caused all sorts of tendon problems and I could not do much physical activity whatsover. The ablation surgery was a success but the foot problems got worse. I was feeling miserable and my body was def heading in the wrong direction. Probably the best decision was in January when I decided to hire a personal trainer, and he had me do strength training twice a week with him during lunch break while working (I had never done exercising of any sort during lunch on a workday). The pain in my foot started going away and I noticed my sleep improving as well. The strength training also helped me get through a really stressful time the last 1 1/2 months as well. Of course, I had to make sure I was eating well and doing mobility work and recovery stuff. I was doing CrossFit for 12 years before my foot injury and the personal trainer still gave me all sorts of advice about using proper form/technique that I was not aware of. That is so important in preventing injury later on. If you can afford it, I think starting strength training with a professional is a no brainer as a key to success- the accountability factor also comes into play as trainers won’t allow you to skip sessions.
Couldn't agree more. First, thanks for sharing your journey here. Too many people give up once they get hit by a range of health obstacles like you did. Also, the fact that you after so many years decided to start exercising during lunch on a workday is admirable. Too many people just work through lunch. No matter what age you are, a trainer can be an invaluable way to make sure your form is correct and you aren't getting hurt.
Oh, and the best part of this is that ever since I started strength training my hypertension has improved to where I no longer need to take beta blockers- my cardiologist was happy with how my BP has improved and got me off of it. Before doing the strength training my BP was still slightly elevated after the ablation surgery.
Wendy, I love this. So many good reminders about the importance of muscle as we age - especially for balance! “We were built to be strong,” will be my favorite takeaway.
Coming from someone who is strong — you — this is good feedback to hear. Thanks.
Thank you. I hope to help my wife with this info.
I've added arm and leg wrap weights to my yoga and it does help me build muscle. I'd like to start doing more weight training but at home. I live in the country and the drive to a decent gym is very off putting. I hike and walk a lot and want to get a weigh vest for that.
You and I are in the same boat — live in the country and driving to gym = no fun. I've essentially converted our garage into a gym. The ROI on the initial investment has paid off big time both in terms of savings from a gym membership and the regularity with which I strength train. I use a GoRuck weight vest and one from Hyperwear.
Take care of your muscles and they will take care of you!
100%. I had a neighbor who used to say that about his paint brushes! I like it with muscles more. :)
Lift heavy 💪🏻
Wendy,
What does you’re morning routine looks like before a race? I have my first 36 mile gravel road race on my mtn bike Saturday. On my longer rides I am “bonking” and running out of steam.
Hi Ed - first congrats. That is awesome about your gravel road race. My morning routine before a race is like a religion: I have all my gear laid out in advance, I eat the same thing (greek yogurt with nuts and berries, almond butter on toast, a banana on the way to the race), I eat and drink the same thing during the longer races (Honey Stinger chews, Nuun electrolyte tablets, and a Maui Nui venison stick and Pickle Juice (they come in little bottles) if it is hot. I do the same dynamic warmup I do on every other morning. In other words — I introduce nothing new to my diet that I haven't tried before and try to remove randomness and unknowns.
❤️🔥❤️
Can confirm working with Faye is fantastic. Another great read. I’ve gotten stronger and increased my vo2 max as I’ve gotten older. The good news is once you get started it’s relatively easy to build both up with consistent effort. I’m not talking about 5 hours a day in the gym. I ruck, I indoor climb, do a martial art and strength training twice a week for like 35 minutes.
Mixing it up like you do is a really important point. I don't even belong to a gym! There are so many interesting ways to build strength and put stress our our bones to make them stronger and denser. You are ticking a lot of cool boxes, Mike.
I get really bored doing the same thing and I try to follow what interests me. Krav Maga for an hour has exploded my vo2 max. Climbing has become a tough but fun full body workout. Someone told me to make exercise playtime so it’s fun and not drudgery.
I had to look up Krav Maga. Looks interesting!
My class is a few high school boys then a group of 50 year old dads like me. No one thinks it’s a IFC match so while we go hard no one is trying to hurt anyone.
Does your new book give instructions on the lifting, or is this a motivation book only?
I will let Anne Marie answer that one about her book.
@Gail, the answer is yes! There are chapters on suggested workouts and nutrition that I hope will be useful to you!
Great! Trying to figure out this workout routine! I'm going to get that book.
I love it!!
It’s so boring and tedious and mind-numbing and I have so much other stuff to do.