Cardio vs Weights After 50 (Wish I Knew this Sooner)

www.flippingfi... Cardio vs Weights After 50 (Wish I Knew this Sooner) I'm frequently asked: which is better cardio or weights and now science is very clear on best exercise for women over 40, and over 50 and 60 it becomes more true. Three common exercise myths women believe about exercise, weight loss, and gaining muscle strength and tone that are false, have no science behind them, and need to go!
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!
Debra Atkinson - a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50.
Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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[@Flipping50TV]

This video has received so many comments! If you like this, you also may want to learn more about progressive strength for women midlife and later: www.flippingfifty.com/strengthin2024

[@justsomeideas9594]

When I turned 44 I figured out I needed to focus more on weight training and less cardio as I got older. I’m 51 now and I’ve been consistently weight training for 7 years. People don’t believe me when I tell them lifting moderate to heavy weights is the fountain of youth. Everyone thinks I’m in my early 30’s, Lol! My body and skin looks really good and hasn’t aged. Muscle preservation is very important the older a woman gets. I feel and look great, my only regret is not taking weight lifting more seriously when I was younger. Btw, I’m a mom of 4 c-section babies😊I lift 5 days a week and cardio 2 days. This is my forever lifestyle.

[@catherinelee9274]

Wow good for you!

[@justsomeideas9594]

@@catherinelee9274 Thank you😊

[@jacquelinemuqui]

Can you share your program please??

[@justsomeideas9594]

@@jacquelinemuqui Sure! I have 3 leg days and 2 upper body days. Lower body is my main focus that’s why I do 3 days. My goal was to have nicely shaped Legs and Glutes(not huge just nicely shaped). Upper body is very easy for me to shape and tone(muscles) with low effort. My workout consists of the following: Leg Day one- 5 min cardio warmup and stretching. Weight Lifting Quad focused, some Calves and some Glutes. Finish with 15 to 20 mins Dry Sauna. Upper body Day one- 10 mins Elliptical, then abs, then Weight Lifting Back, Biceps, and 10 mins stairmaster and finish with 15 to 20 mins Dry Sauna. Leg Day two- 5 mins cardio warmup and stretching. Weight Lifting Hamstring focused, some calves and some glutes. Finish 15 to 20 mins Dry Sauna. Upper Body Day two- 10 min warmup Elliptical. Weight lifting Chest, Shoulders, Abs, Triceps. 10 mins Stairmaster and finish 15 to 20 mins in the Dry Sauna. Leg Day three- 5 min cardio warmup and stretching. Weight Lifting Mostly Glute focused, some Hamstrings and Quads. 2 rest days. Most times I take rest days back to back, depending on work schedule. Sometimes I have to split them up. I still have my periods, so during that time I take 3 rest days in a row. With this routine I’m able to Strength/weight train every muscle in my body. I hit them all weekly and don’t neglect any of them, because they all are important and have a specific function.

[@angeladavies]

Are able to fit in other energy absorbing areas eg house work, gardening, shopping, outside work? As a female I find women like myself did this and now find impossible. Thx.

[@rmputnam]

I am 68 years old, and was feeling old and tired. I started doing weight training and have turned my entire life around for the better. I'm strong, active and feel a degree of youth returned. I. Was first motivated by watching KZbin exercise videos. I truly believe it saved my life.

[@deb9806]

It helps your bones too. After a Dexa I found my spine was worsening and I had stopped doing back as much as abs, arms and legs. Not now, I hit it just as hard. I love the feeling of strength and being able to carry something heavy by myself.

[@jamescrane7034]

add Yoga and you will feel even better. Weights build strength, but do not teach us breathing, balance, and mobility.

[@deb9806]

@@jamescrane7034 Pilates helped me a lot with my core getting very strong and standing taller.

[@MzTeeLadee]

I just turned 68, and changed up my diet a month ago; now ready to move forward with weight training (AGAIN, after being lazy for the last 3 years 😢). Thank you for the inspiration! More strength training is definitely in order for me, along with YOGA, that I’ve been saying I wanted to to and never started. Too many silly injuries recently, just doing yard work and pushing a new vacuum… because of being terribly out of shape is so disappointing! I AM COMMITTED TO CREATING MORE LEAN MISCLE MASS! Thanks again! This is exciting to think about and plan. I injured my deltoid muscle last night, but will be finding other things I can start doing today. 😅

[@TheReneepruitt]

@@MzTeeLadeewhat is the way u eat?

[@Kjane32]

I’ve been using weights for over 45 years now. I started in the men’s YMCA weight room back in 1980. Then I opened my all women’s gym in 1995. Been training women with weights forever!, I am 68!!

[@Flipping50TV]

Congrats! Love this!

[@bevdipinto7726]

Holy cow! This video has really resonated with me. 🎉. I’m now in my mid 60’s. I have always exercised throughout my life - aerobics, running, zumba, yoga, belly dancing. Yes, I’m in your generation of having gone through the many stages of fitness that was popular at the time. It has always been my go to to relieve stress and to find balance in my life. However, going through menopause has kicked my butt😡. I have put on an extra 15lbs to my 5’5” light boned frame that I am not happy about. It makes total sense that hormones play a significant role in weight loss, especially in women. It’s finding the balance that’s important. Clean eating. Cutting down on carbs and sugar and incorporating the exercises that one loves. I’m already on that road as I love yoga, walking/hiking and low impact cardio. After listening to you, I now know the direction I need to head. Thank you to all those who have posted their comments here as well. It’s wonderful to know that we have a supportive community out there willing to share their experiences. ❤

[@incredibleme8473]

Exactly my story. And I m in my mid 50s and gained a few kgs. After menopause.😢

[@karenleboeuf8010]

That is exactly my story. Let’s keep going

[@seon-gyoungadams2257]

Same , but I started to change my diet to conniver this month. Feel good and more energy . Lifting group class is 4 days in a week , Step class and Zumba class is every day ! I am going to have 6 pack when I am 60 . Give myself 5 years but I thinks sooner than I planned.

[@kristidavi]

I'm 57. I'm no longer striving to be a "beauty queen" like I did when I was younger. Now, I just want to live healthfully and look and feel good about myself. I've been a fitness buff all my life. I loved cardio when I was younger in the 80's and 90's especially. I thrived on it. Now, I find that when I stress my body even close to that level, I end up getting sick due to body wide inflammation. My body is telling me it can't handle it anymore. I do much better taking my dogs on a nice walk in the forest, doing lite resistance training and lots of stretching and of course, eating healthfully, but still enjoying life. My body is toned and I'm at a healthy weight.

[@pamellacourtright9219]

I was a ballet dancer all my life. I started running when I was about 47 and I loved it. I loved the high, but I didn’t loose weight but I felt mentally good. I am now 56 with broken knees from all the dancing and the running was the icing on the cake. Getting back into heavy lifting/strength training has been the best thing for me in menopause. Thank you for this because it resonated with me.

[@ronb4305]

Have you found the Knees Over Toes Guy’s channel here on YT? You might be able to improve your knees. All the best.

[@loglan5150]

This is me right now. 52, late stage peri menopause, hot flashes (blah). I stared weight training & walking for the last 3 weeks & lost 5lb. I feel much better mentally & physically even in such a short time. Thanks for this vid, totally helps confirm what I’m doing is right :)

[@Flipping50TV]

Congratulations! You’re supporting blood sugar levels and it’s making a difference!!

[@dollimelaine]

this is brilliant..thank you! less than 2 years ago my legs were not working right anymore. I could hardly walk one block and lots of pain. At 63 I knew I was in big trouble. I come from a dance background but had neglected my body for many years. There was a small gym one block away.and although it was not my style at all to go to a gym I went in and met the sweetest lady ever. She put me on the lightest weights. I never over exerted myself and immediately I started to get stronger. 3 times a week with a day of rest in between. light weight, 3 repititions of 10. It took time to walk correctly again but immediately I felt so much better and this simple routijne has changed everything for me. I know alot about yoga, dance and healing. I had read several years ago that weight training was the best for older people. Well, I had to accept I was older first of all and now I am so grateful to this little gym around the corner. ...and I can walk, stand up from sitting and climb stairs...

[@focus1007]

Mam,I am turning 40 this year and developed knee pain since few days..so I thought of starting workout..will strength training help me reduce the knee pain also?? Pls guide🙏

[@850081236]

Im almost 60 years old and the pounds that crept up after menopause did not budge inspite of being active all my life. 4 months ago I drastically cut carbs out of my diet. That and taking almost daily walks with my dog, a bit of weight training and bikram yoga once a week and the pounds are finally coming off

[@merigoldk.6270]

That’s great you are having success in weight loss. Can you tell me about any more health tips you are doing?

[@incredibleme8473]

I too am struggling with post menopausal weight gain. And I have been consistently working out since 25+ years.but now I feel, all these years of exercise is useless. I m so frustrated.😢 I don't know if I ever will be able to lose the extra weight.

[@850081236]

@@merigoldk.6270 I've replaced the bread I used to eat everyday with a great I buy from the health food store it's called carbonite (something like that) if you Google it you will find it. I also replaced pasta with nutripasta. It's kind of like tofu. I eat salads for dinner, I just together boiled eggs, tomatoes, lentils, whatever I feel like that has no carbs. Look, there's no substituting the real thing, but you get used to eating like this. And keep active!

[@merigoldk.6270]

Hi @@850081236 you stated you replace bread with a great Carbonite? I think part of your message was missing.

[@850081236]

@@merigoldk.6270 sorry Carbonaut is what it’s called 😀

[@LittleChick733]

I totally get this! I'll be 50 this year, but hit menopause about 6 years ago and my weight shot up seemingly overnight. I tried mostly cardio classes for a couple of years with barely any results. I recently started taking Body Pump classes and have gone down a whole size in about 12 weeks, even though my weight has only gone down a few pounds.

[@cutzymccall7675]

I got a personal trainer who focused on weights rather than cardio. Never got so lean - stomach all but disappeared.

[@deborahmclaughlin532]

Wow! I REALLY needed to hear this. I’m 71 and have been exercising since the 1960’s. This is the first time I GET how strength training is better than cardio. I’ve noticed this past year my body isn’t responding to exercise like it used to. Will rework my routine to more strength training. Glad I found your channel.💕

[@jamescrane7034]

Try static contraction for your weights. Peter Sissco

[@curtzimmerman]

I’m a guy. But I did all that cardio. And still do but I’ll never forget once I overheard this woman saying that she thought the cardio wasn’t worth it because it just made you more hungry. I always thought that was a good point.

[@monstertruckmama736]

Fitness instructor or 32 years, now gaining menopause belly fat ugh!!! Rethinking everything I wax taught in my 20's. Your explanations were spot on.

[@Flipping50TV]

Yes, unfortunately we’re not immune!

[@cjbfire95]

Yes this is definitely helpful, I’ve been playing tennis for the last 5 years and I realized that it wasn’t enough for me to see and feel the changes I want to see and feel so last month I got a gym membership and I stretch about 20 mins and straight to the weights. I already feel stronger one month in. I actually love doing this, I don’t dread working out so I know that makes a huge difference! Tfs

[@highfatlowdrama]

I am turning 47 soon and WHAT IN THE SLOW METABOLISM IS GOING ON!!! It slowed down at 43 but this is a new level! I already know the strength training is the way to go but I let all the "Cardio chat" get in my head. Thank you for taking the time to speak to this and doing it so thoroughly and well! Getting older isn't for the weak...hence PICK UP THE WEIGHTS! Thank you!❤

[@Flipping50TV]

You got this and can turn it around!!!

[@oolala53]

We start losing muscle and i our 20’s but we don’t seem to feel it until later. (Other systems are involved. I am so envious that you are seeing the wisdom of this at age 47.

[@soulaudacity555]

Same…it’s the worst😩

[@stoutie18]

Me too

[@ketajones3398]

@@oolala53 I just turned 47 also, and am trying to be proactive before any of the menopause stages hit.

[@gabbygabby7165]

I'm in my 40s now and have struggled losing weight now that I'm older. I just recently changed from doing HIIT to walking up hills and slow jogs and also doing more weight training and less cardiovascular, so I have upgraded my dumbbells and loving how I can see my stomach decreasing and legs toning up, thank you for the great video.❤

[@maudeboggins9834]

Your exercise regime is not only good for your body but good for your soul. I personally joined a gym at exactly 20 years old, as I wanted to prepare for my fifties. I am 58 now & run around & do the same level on the treadmill as i did when I was 20. I have been kind to my body & in turn my body has been kind to me.

[@belleiccm9801]

That is so encouraging Gabby! I used to do strength exercises regularly but life got difficult and i lost the motivation for caring for my muscles. I will use my dumbbells again. Thanks for sharing!

[@gabbygabby7165]

@@belleiccm9801 that's awesome always start slow and increase the weight as you get stronger👍

[@deb9806]

@@maudeboggins9834 The weights will help your bones too. Don't stop in 50's etc because you are losing muscle and bone as you age.

[@NationandState]

If I may, I saw a huge change when I started taking a bit of creatine. It helped me develop muscle and reduced fat.

[@cymbelinebritain6799]

I didn't start my weight loss journey until I was 53, 204 lbs and starting to go through menopause and I got a HUGE wakeup call regarding how my body uses food for fuel and how it burns fat. I also learned quickly after the sudden death of my partner of 14 years how Cortisol and stress also affect the body (I gained 25 lbs of an 85 lb weight loss back even while still exercising). I've learned more about hormones in the past few years than my entire life prior. I definitely made the shift from too much cardio to more weight/strength training and I lost 12 of those pounds that I gained back from the stress and I although I was still within a healthy weight range when I gained the weight back, I'm now at an even healthier weight and BMI and I have muscle tone. I have excess skin from being overweight my entire life and having 6 babies that I'll never rid myself of, but my body comp has definitely changed for the better!

[@susanelliot9543]

Deeply helpful. I am 67 typically fit (sure, I’ve had 2 knee replacements) but the Covid aspect helped me gain 30 pounds. I know how to get back. But you have reminded me, inspired me. Thank you.

[@TamiThePinkHairedGirl]

7:40 I so agree about doing exercise that you love. I'm 52, post-menopause, and I love to dance. I dance around the house all the time. But about a year ago I started dancing through my workouts at the gym as well. When I'm in between sets while doing weight training, I am dancing, either seated or standing. And this is at the gym! I just decided I don't care what anyone thinks (and, actually, I've had a lot of people tell me they love my enthusiasm and that I make them feel joy!). Not only does it keep my heart rate up the whole time, it makes my workouts so fun! I used to tell my sister, I will NEVER be one of those people who enjoys exercising. But I love my workouts now! I do about 30 minutes of light cardio (a seated elliptical, and keeping my arms moving the whole time), then a full series of weights, then 30 minutes of pilates and stretching, 3x per week. I feel so healthy and strong!

[@sandpiperr]

I spent my teens and 20s doing pushing myself to do as much cardio as I could in order to burn calories. I honestly felt like if I wasn't running I was only "pretending" to exercise. It wrecked my body, especially my knees. Now in my mid-30s, I started a serious calistenics program after being diagnosed with hyperthyriodism because I concluded that building muscle to increase my BMR was the only possible way to avoid weight gain on anti-thyriod medication. I feel better than I have in years.

[@jeristowell2635]

Debra!!! I am 2 months from being 58 years. A long time runner of 18 years. Marathons ect. After going through menopause my body just plain hurt! The past year I finally put the faith in weight training and it's done so much for me. My body is stronger and doesn't hurt like it use to. I wish I would of done this years ago.

[@Flipping50TV]

Super excited for you!! Doing it now though!!

[@lafsolot0962]

Thats good to know. I'm about to turn 59 and have osteroarthritis in my hips....doc said to lose weight and build muscle.

[@reginapiercy1401]

I am a runner too and finding it hard to recoup......do you still run or do you strictly weight train?

[@JL-is9rg]

This is me right now! 58 and my body just hurts. Hands, feet, ankles. Not sure if it's normal. Lifelong runner although I had always weight lifted. Got into the BEST shape of my life during 2020 Covid lockdown weight lifting and using my spin bike instead of running. All gone out the window in the last 2 years due to depression which is a vicious circle because no other excercise helped my depression like running which I'm finding impossible to do right now.

[@karencoogan5405]

So true I started lifting weights and I’ve lost a lot of weight since Jan plus I do cardio eat healthy I’m going to be 60 in August I joined a gym I go to boot camps I also am getting on the stage 2 weeks out from a bikini transformation I’m way out of my comfort zone doing this but I hired a nutrition coach and posing coach so I will not go back to the way I was this has taken such a commitment I have so much energy now it’s been an eye opener.

[@sallykirkstephens8415]

I am 62,holding down two jobs and am reasonably fit . It would be lovely to see you talk /demonstrate how to make the most of gym membership and exercise at home,without getting obsessive . I have had back issues pre menopause .

[@markl4593]

Two jobs doesn’t give you much time. I prefer to stick to home workouts for efficiency. A sturdy adjustable bench and a few sets of dumbbells. Work one body part per day. Body weight squats, seated shoulder presses. Flat dumbell bench press. Seated arm curls, flat tricep extensions. 3-4 sets, 10-15 reps. Increase weight when you get comfortable. Should take 3O mins/day.

[@Flipping50TV]

All our programs do! Being busy... is hormonally balancing! It saves you from over exercise truly! www.flippingfifty.com/getstronger is open right now

[@janetpaul7357]

Evolution? No such thing. Creation is what it is

[@ChrisGaultHealthyLiving]

I really like a good mix of resistance, cardio, core, stretching & balance. It also mixes up the workouts and makes it more fun! Awesome video, Deborah! Keep helping people!

[@lyrisgreenidge-adams5941]

I always hated those aerobic classes. Too much dance coordination required. Weight training was always more fulfilling.

[@j.m.b5441]

It's never too late to start, just do it

[@Flipping50TV]

-just do it right for the moment you’re in

[@Mikeandcris91]

Barbell squats, deadlift, overhead press, bench press, bent over rows, dips and pull ups (or lat pull downs). 7 exercises. Work out 3 times per week...do 3-4 of these exercises per session. One or two light warm up sets and then 3 sets of 5 reps that are heavy enough that the last set is a challenge. It's hard work because training is supposed to be hard if you want any benefit. But the reward is better self esteem, confidence, better balance, less of a fall risk and less likely to need assistance in your 90's.

[@Flipping50TV]

Good for you! Choose your hard, right?

[@gsp0819kri]

Thank you! Do you have recommendations for someone who only has dumbells of various weights?

[@maryschell3263]

I luckily discovered Nautilus in my mid 20’s and The Firm series of workouts in my early 30’s . They explained the science behind building muscle tissue and how important it was and dispelled the chronic cardio that was so popular at that time. Weight training is the true Fountain of Youth!

[@steffibaker2201]

One of the most truthful, helpful videos I've ever seen for women over 50. It's DIFFERENT for us. I can't handle HIIT anymore, even a 5 minutes. My body freaks when there are spikes in my cortisol, just can't process it like I used to. But I still hear I should do it from trainers, other KZbin gurus, etc. Thank you for giving me permission to quit any high intensity cardio!

[@daniby9894]

You might consider slowing it down, but cardio is important not just for heart and circulatory health, but it's also the only type of excercise capable of lowering cholesterol and tryglicerid blood levels even up to 20%

[@dollimelaine]

aha...about 5 years ago (late 50's then) I took a zumba class. i did not over try at all...just went through the movements. Afterward it was as if I had been hit by a truck. My body was in shock and I felt awful for a few days. it was ridiculous to me. But what you have written here must have been what happened. thanks!

[@crystalmontalbano9798]

I am 72. I have done weight training since I was 35 but in recent years I haven't been consistent, it has been fits and starts. I am on vacation at the moment and have started doing weight training and yoga videos from KZbin. Starting with 15 mins of each and gradually building up. I bought myself a kettlebell the other day and I love all the exercise videos on YT, so much choice. I have another 2 wks here and already I am seeing results and feeling stronger. I look forward to my exercise sessions and it has become a habit I want to keep up when I get back. You are never too old to start and you WILL see a difference but Consistency is the key.

[@takayasweeney]

All that you say is very true. I’ve always lifted weights but when I was in my mid-30’s I was also doing TOO much, ie…P-90X, Insanity, Power Yoga, HIIT, Jillian Michaels, Step aerobics, Hula dance, Belly dance, Salsa dance, Modern Jazz, Ballet, Walking…just too much and I started actually putting on weight because my body was too stressed. I went to a size 5 which is big for me because I’d been a slim muscular size 0-2 my entire life. I was a gymnast, then a professionally trained ballet, tap and modern jazz dancer and then a professional model. I cut back on some of the activities and completely went off added sugar and ultra processed foods for 2 years, cold turkey. Still ate vegetable pasta, potatoes and brown rice. So definitely not a no carbs diet. Dropped back down to the size 2 I’d always been and now in my 40’s, I lift weights/functional movement every other day, I do yoga/flexibility/mobility on the other days and every now and again I rollerblade about 1 mile. I am maintaining a size 2 EASILY and I get to eat good food and I enjoy my life. We only get one and I want to look good AND live good while I’m in it. 💜

[@kimberlyprice2]

Yay! You just confirmed that my approach to losing weight at 58 is working because of everything you just said. I love, love strength training! I was born with metatarsal adductus and walking tends to be really painful these days. I normally just do a 15 minute bike ride to warm up before training. I love to walk after dinner for a short bit.

[@JennyCoyote]

Fantastic info and advice - thank you so much! Really glad I just subscribed to your channel at 48 years old. First time in my life having higher fat composition and lower muscle mass. I’m focused on getting more muscle back and hopefully lowering cortisol via walking, yoga, lifting, and dance because I love it 🙂 Take care!

[@oolala53]

It’s misleading to say that you’re going to store fat because there’s insulin in your system. If you are in a calorie deficit, your body is going to burn either sugar or fat. People who think they can eat unlimited calories just because they don’t raise their blood sugar are kidding themselves. But I like the other content so I have subscribed.

[@rainylluvia]

I am 47 and having a real hard time losing. I did noticed that my body was stressed a few years back when I was doing camp gladiator - I felt my body saying this is too much. I did it for 6 weeks and nothing changed, maybe my endurance but that was it. Watching your video made so much sense. My question is, if I choose to strength train lets say M,W & F, for how long should I do it. I ask bc my stress levels are high, I am a full time caretaker for my FIL and I can't have a set sched for gym. I have to do stuff at home. I am familiar with yoga but I noticed in the last year, I have no energy or desire. What scared me the most is the fact that time is not stopping and I want to be fit so when my hubs retires in 2 yrs we can enjoy our time, going hiking and doing the things we love. Travel and such.

[@CHINADOLL4040]

I rarely leave comments... But I just LOVE your video. I found it very refreshing. I appreciate the, "Straight w/no Chaser", without all of the Peanut & Fluff, conversation. I even found myself giggling a few times. Thank you, Thank you, Thank you! BTW, you have the arms of a 20-yr old... I remember when my arms used to look like that! 😱👍👍👍 LOL

[@michelemusick9899]

So helpful! I just found you by accident and glad I did!!

[@suemaclellan5230]

Thank you for educating women about this. I too have been in the fitness industry for 40 years as a fitness instructor and personal trainer, fitness competitor and competitive athlete. I am 54 and have finally changed how I workout and eat after a few years of increasing cardio and HIIT to mitigate weight gain due to hormonal imbalances. If it wasn’t such a man’s world then male medical professionals would actually learn how to help women over 40 with these issues.

[@Flipping50TV]

Amen! Conventional medicine is the challenge. Even female conventionally-trained docs operate with the same skill set, constraints of testing knowledge (they can't order tests they don't know how to interpret, and can't under insurance prescribe something for). Congrats on your history as a fitness pro. We need more of you, working and trained in exercise endocrinology for women in midlife and beyond. !!

[@cjhoward409]

My experience with doctors is that they know nothing about actual health and fitness. Just pill pushing

[@shirmelduggins9984]

Are you saying that women are brain dead

[@jacquilauderbaugh7315]

Thank you so much for speaking to this particularly the connection between stress and weight gain / inflammation.

[@raquel5401]

Just reinforced what I have been discovering for myself. As a 30 year fitness trainer I wish I realized it sooner also. And I am so glad you are spreading this message. Too many menopausal women still shy away from weight training, and muscle loss is already such a real health risk for women over 40 that it makes me worried for their functionality as they age. Thanks for this!!!

[@Flipping50TV]

Good for you! Would love to have you on our team! Enrollment closes soon! HTTPS://www. Flippingfifty.com/specialist

[@Seasonedwithsalt68]

Such great advice, thank you! As a daily exerciser, I get from where you're coming from...At 55, I am doing a mix of weights and low impact cardio and I incorporate fasting for hormonal health and my body composition/ health have changed so much over the past year. The inflammation you spoke of is definitely a beast to be reconned with, along with hormonal balancing. I look forward to your videos and expanding my knowledge ☺

[@sandiebrown9521]

Resistance training with a low carb diet is key to reducing insulin resistance. As a type 2 diabetes woman at 59, this is my focus.

[@Flipping50TV]

Yes, lower, at least. We like to recommend cycling carbs. We do need them around exercise - it's timing that matters most!

[@kje8254]

Extremely helpful.. I have been CrossFit and Olympic training. I’m so glad I can think differently since I’m about to turn 59. And my weight is a forever battle. I just need a good strength program that works without over doing it! So appreciate your knowledge on the subject!

[@CarolFraserNutritionist]

This is extremely helpful and makes complete sense. I am a later starter on strength training focus at the age of 55. I will be checking out your videos for a beginner strength training routine. Thank you!

[@tjj5337]

You should do both.. Your heart is the most important muscle because without it, you are dead. At 55 I enjoy outdoor cycling, it works legs and heart and it’s low impact. I have an excellent matabolism

[@Flipping50TV]

Yes- and you need much less and different that “ moderate” which is least beneficial

[@Solitaire427]

I’m really surprised to hear you say that this is new information. I have been doing light weight training for 30 years. I started when I was 22 and I am now 53. I began working out to a woman on a public broadcasting station named Margaret Richards. She was the host of The Body Electric. She spoke often about the benefits of weight training for women way back in the 90’s. I worked out at home for many years, and when I started at a gym, I had one of the gym attendants come to me and tell me that he was very glad to see that I understood the importance of weight training. He said he sees more than 90% of the women come in and only focus on cardio and so it was good to see me focusing on weight training because it’s so beneficial to women. I am thrilled that this information is finally getting out to women, but I don’t feel like it’s new information.

[@Flipping50TV]

“New” is relative… tight. To these 90 percent of women … it is new. They still believe what they learned decades ago is the way… lots of cardio was the message. We’re here to help those who need the science! You’re just a curve beaker!! Good for you!! Lifting a little heavier helps most!

[@Solitaire427]

@@Flipping50TV thank you..I’ve been thinking about adding a few pounds.

[@laurahunter1690]

I used to watch Body Electric too!

[@Solitaire427]

@@laurahunter1690 I still to this day implement what I learned into my workout routine

[@maressacox]

Why light weight? Why not lift heavy to build muscle?

[@susannavey4716]

THANK YOU!! I’m 57 and this is the best exercise advice I have EVER heard! It makes SENSE!! I feel so inspired and I thank you for your channel and your top notch information. (BTW - you have a lovely way of presenting info - style, delivery, content. Keep up the great work! You are appreciated!!)

[@victoriachubb572]

I am a 52 year old Les Mills Bodypump Instructor and I am in the best shape of my life because of resistance training. Lift weights to lose weight especially as you age to stave off muscle atrophy!

[@Flipping50TV]

Good for you! Keep it up... and the recovery! GF instructors can find it hard to fit in their recovery time if they are a love to exercise woman!

[@julijuls7271]

This was so helpful for me. I've been so hard on myself for not working out as hard as I used to. I think I've just been naturally going toward what feels better for me, yoga and walks. I do some strength training but am for sure going to make that a more regular party of my routine now - makes so much sense!

[@bluebonnet00]

Same here!

[@lisawilliams5253]

Why do people pose this either or?? BOTH are needed for our bodies. So maybe she said that at the end - I was not wasting 18 minutes. There are 5 components to fitness: Muscular endurance, muscular strength, cardiorespiratory endurance, flexibility & body composition. We need to incorporate all.

[@Flipping50TV]

We’re not. We’re prioritizing muscle however for blood sugar, insulin and testosterone and ability to do the limited cardio you need. What we’re pointing out here is chronic cardio ( 45-60 minutes or more ) elevates cortisol, causing fat storage, muscle loss… especially if you are tired all the time as 80 percent of women in menopause are.. it is the first thing to remove to feel better. Temporarily. G you’re doing amazing with your current program.. don’t fix it. Just know, most women don’t do well with the cardio queen days they had in their 30s

[@ArtisticMysticSoul]

Thank you for the fantastic video! I've been exercising myself to death and getting fatter. Now I know why! I added in weights starting today!

[@silvinaroberti7449]

Thank you so so much! I’m 51 and I love weight training! It has helped me keep my muscles strong and I look and feel really good. Greetings from Buenos Aires, Argentina❤

[@Lovesall_pugmixes]

I do cardio 2 x a week and lift 3-4 days a week I’m 65

[@stefaniestewart1904]

I am 52 and will definitely back off the cardio after listening to this. I have gained 10 lbs seemingly out of nowhere and now I understand better why. What kind of exercise do you consider the rowing machine to be? I really love it and normally row as a cardio day 3 days a week. If I do strength 3 days with rowing in between is that too much?

[@carolosborne126]

In my opinion, rowing is more cardio focused. That sounds like a good routine.

[@EMSpdx]

Late to this. In my 40s now and while I used to love group HIIT, I now find that Pilates, strength training and gyrokinenis really help in maintaining my stress & mobility, and bicycling and power walking is great for my cardio. While I have gained weight due to hormonal shifts and a more sedentary job , and surviving the pandemic, I have slowly started to peel off the excess by cutting down the alcohol and committing to Pilates to wake up in the morning.

[@cindypgambino]

This is such a mental shift for me. I’m trying but what I’ve always found is that I now tend to over exercise. I will spend a long time doing workouts with strength training. It’s just shifted from “more” with cardio to now a little cardio and weights but more overall. Working on this!

[@sanderialufabritt8834]

OK. You confirmed for me what I knew for a while. I will definitely continue with my strength training 💪. God bless you for the advice. I am 46- years- old. This will be my future lifestyle.

[@jd218]

I'm 59 and have lifted since 14 years old the best thing about weight training is you can reduce time in between sets or superset (go from one exercise to another without rest) and get both strength and cardio

[@pamgodsoe9076]

This video helps a lot. I am 60, I was in shape my whole life. Since the pandemic I have gained weight and stopped working out. I still walk 10k a day but the weight is increasing

[@jtoliver2121]

So if "that ship has sailed" after 60, what do we do?

[@suzsten]

Im 50 and really fit got tone muscles and great butt like jLo Lopez or Beyoncé i use intermett fasting ang lifting heavy weight 6 days a week body measurement 156cm hight 36 cm chest 25 waistline 37 butt and only muscle💪😊

[@maudeboggins9834]

I have been doing sports all of my life but I love your videos nevertheless. I am 5ft 3" & weigh 120lbs.. I walk & cycle & have been a member of gym since Jan 1985. I eat 3 meals a day.

[@nicolemurphy2629]

hey if its a keto cake and you only have 1 slice you lose weight....

[@gracielou_flattbush22]

I’m in the early 30s and this kicked my butt literally! Thank you for this!

[@hiltonmcconnell2563]

Thanks for the great video, I am almost 75 and been on and of weight training form 20 on. Not a good last year of so, very bad burn in my foot hospital 3 times a week for about three months then time to put in the garden, and then before I got started back up a compression fracture in my spine. Another 3 months, Just started back up weight training, but taking it easy at first. When in my mid 60's found weight training along with running and bicycling worked great was able to run a 1/2 marathon at 64. Had a change in live after I retired, and now find weight training and Calisthenics works best. Started Calisthenics at 72, and what a change, so now once I get going with my weight training to get some strength back will be doing calisthenics and may be a bit of cardio like bicycling, as soon as the weather gets better. Thanks for the video, I love watching them while I am working out.

[@tamichildofGod8249]

Thank you for the information. Just what I needed to hear! I am 52 years old, post menopause and up until past 5 months I've cut my weight off. Put on about five stubborn pounds. Just as I suspected, I'm doing too much strength training and have no doubt caused inflammation in my body. 5 days a week and I'm also going through grief at the loss of my mother. Time to cut back a little

[@Glim246]

So sorry for your loss. I hope you eventually find your good memories a comfort and get back to a healthy balance in your life...in your own time🤗

[@sweetiediana3944]

This is like my total twin! Not in looks but in who I want to be. I have always worked out and always been 50-80 pounds overweight. I have lost and gained all my life and right now I’m 54 ready to end this constant battle with obesity and depression. Thank you and consider me a new subscriber my friend!❤

[@Flipping50TV]

Small steps! Regular and consistent. The exercise is a big boost to dopamine and serotoniin that can help offset depression. You just commit. Even those days you don't feel it, keep your promise to yourself. 10 minute rule. If after 10 minutes you still don't feel good.. you can stop.

[@joannedingle3861]

Thank you for the lesson, I’m in my 50 s and like you always was drawn to cardio in my youth. Strength training is more important at this stage for me, you explained the why. ❤

[@lisajoygs1303]

I was an athlete most of my life and have a mesomorph body type. I have never been overweight, but after 40, my body fat increased significantly and I only focused on cardio and gave up the idea of my slim former self. At 54, I began PT for osteoarthritis in my knees which progressed to weight training. Since September last year, I have been lifting weights 2x a week and this has done more to change my body composition and lose inches than any amount of cardio. Unintentionally, I have Iost 10 pounds and body shape is like it is was decades ago.

[@Flipping50TV]

Exactly! 👍 glad you got there eventually!

[@kimberlydeprey]

50 year old female and I can do chin ups and bench 100 pounds and leg press close to 400. Muscle is key! Get after it ladies!

[@Flipping50TV]

The numbers really have no relevance except to you! Glad you've got pride in what you're able to do... but it's about what it does for health! Rather than how much and how many!

[@Grandma188]

Hope you find my ditto inspirational just I am 71 bench 75, leg sled 400 and just getting started!

[@CynsCorner]

What you mentioned here is what I have been instinctively feeling since hitting a certain age, and I adjusted my workout routines as a result. Feels much better.

[@Flipping50TV]

Thanks for sharing!!

[@chapletgymworkout]

Thanks for sharing this amazing workout, stay consistent and discipline with good diet. Happy New month to you and everyone reading this message.

[@valeriefinney6566]

Excellent! Funny how I stumbled on your video. Just started strength training again (actually on and off over 40 years so I know it’s powerful) this past week. Haven’t since before pandemic. I’m female and am very weak at 66 so this is encouraging to hear. All the seniors in my community are beating themselves up pounding the pavement which I also did for 45 years and I no doubt walked tens of thousands of miles. I believe in this and the proof will manifest soon😀

[@lainelee3632]

Thank you so much for putting this video out there to educate women of all ages. We really need this knowledge to make better choices regarding exercise, yes muscle mass and strength is the true indicator of health. In Singapore, a research into the local community found that a reduction in muscle mass in middle age women increases the chance of having diabetes. Loss of muscle mass is more detrimental than weight gain. If you have watched Metabolic Mike, he speaks of the same thing. Doesn't matter what your weight or size is, just focus on being strong, ie lift weights!

[@Flipping50TV]

Yes it does. Actually, hormonal changes increase the risk of pre-diabetes and diabetes with no change in muscle

[@BRUTUSPLAC]

EXCELLENT VIDEO MISS My wife is 59 and been hitting the weights with me from the beginning June 1984 . She is barley 5 foot and former BIKINI BABE .

[@glowc2911]

63 and been doing some type of cardio for all of these years. Won’t change…love it. Love zumba and love SHiNE dance. Love to move.

[@patricematte9941]

it depends on each person. I have been bodybuilding for 30 years now. I'm 50 now and I stopped weight training because I have pain everywhere. For 1 year I have been doing the treadmill with inclined stairmaster as well as rowing machine for 15 minutes each 2 x per week. I feel much more fit than when I was lifting weights. I gained energy, libido and many other benefits. Some people respond better to cardio than weight training and vice versa.

[@renyfornow9570]

Which is better higher weights with low reps or lower weights with high reps for a 58yo woman that is within 20lbs of goal weight? Ps I'm not that active.

[@trishbech9082]

Thank you soooooo much for bringing sanity and sensibility back into the fitness world for us! This is so reassuring and I’m encouraged to go forward with a new plan! 😊❤❤❤

[@danagiammancojesussaves4655]

Great video. Very informative. So one should do weight strength training 2-3 times a week. How many days should be cardio and for how long?

[@amyhinton5917]

Yes, I’d like to know that too.

[@phoebemcfall8141]

Me too! I want to know.

[@lenoredelorenzo7855]

You explain it all so well. I will definitely switch to more weight training. Thank you.

[@stbrown08]

Thank you for this. As a lifelong athlete fully in menopause, I was baffled at my 10lb weight gain training for a marathon- I've done so many races before. I also didn't feel the same stress relief I did before- so I switched to walking, hiking, and strength training, and it's so helpful. Also, thinking of foods in terms of hormonal impact- is so helpful

[@GloriaH-ei4on]

This is the exact problem i am having. Been running for 30 years and have done about 20 marathons. Now I’m heavier and didnt know why. I am trying to change my habits and focusing on more weights but my friends that i have made during running keep me back. Love to do a 7 mile run or 5 miles during weekdays. I have promised myself no more long distance runs. Will try and change my routine

[@Flipping50TV]

That 10lbs seems universal!

[@michelleshadel3146]

@@GloriaH-ei4on I've not been running as long but I feel like I'm in the same boat, Gloria. After three marathons and multiple halves I felt like running was best for me but I'm slowly changing my plans too. I'm just torn bc I don't want to lose the cardio endurance that really helps my hiking be more enjoyable. Trying to figure out the right balance with weight training.

[@sharonunderwood4363]

I just turned 53 last month. I am starting weight trraining. I used to do it off and on between my late 20's and late 30's. I wished I had stucked with it.I hear it's never too late for anything.

[@Flipping50TV]

Absolutely the best time is now!!

[@melds9788]

Hello! I subscribed to your channel, Yes, I used to worked out 3 - 4 hours per day when I was 40 years old (now 48). I did running for 45 mins, attended cycle class, HIIT & strength training Monday - Friday and my weight went down tfrom 148 to 115lbs. I kept my weight for almost 5 years. I was toned (shoulders, back & legs). Then, COVID came, gym was closed and working from home. II was only doing strength training. I gained 15 lbs. Now, I'm back to the gym, but, only doing cardio for 30 mins and strength training for 30 mins. I also use the steated lat pull down, seated dip and seated leg press every other day. I cut down the time of my workout coz I realized that working out for 3 to 4 hours a day was not good either.

[@Copolia]

Thank you so much for this clear and concise information. I am 51 years old, just started HRT and I have been enjoying my daily walks and I was researching adding strength training to my fitness routine. I was feeling overwhelmed by all the confusing "advice". Your video really helped. Thank you.

[@healthhollow7218]

I am Premenopausal and I understand that my hormones play a big part in my life right now as far as exercise routine goes. I am getting ready to turn 41 years old so at this point in my journey, I can still fit in two days worth of hit training, two days worth of strength, training, and fill in the rest with walking or hiking. Regardless of what I’ll end up doing, I always take 15 to 30 minutes on the elliptical after I eat my OMAD. That way I burn off any excess glucose! It’s worked for me so far and I haven’t gained back a single pound in several months. I feel like this is pretty sustainable for me at this point. It can definitely change as I transition into menopause so I’ll have to keep an eye on that.

[@nessiemupfeki]

Wow!! How do u survive with one meal per day??

[@zephyronfire3821]

Hi there! I'm 55 female & I love walking and really love getting into yoga & have practiced gentle qigong for a while. I do have some small weights in my house (i.e. 5 lbs), but considering joining Goodlife Fitness. -I just don't want to compromise those other "loves" because they are more 'me' than a gym. However, I have arthritis and I have a strong feeling that using the machines over there would be very helpful for strengthening these areas. What are your thoughts on yoga as a toner on its own, verses gym-work? I do follow Mandy Ingber's "Yogalosophy", which includes strenthening moves along with yoga. TY! '

[@lindapadilla8393]

I was an aerobic freak…..did it 6 days a week! I was very thin with no muscle so when I stopped I gain weight & I was so flabby! Now I’m concentrating on strength training!😃

[@chih9397]

Watching this in my 30s & love the wisdom you shared. Thank you! I look forward to getting older.

[@Flipping50TV]

You’re going to be so far ahead of us!! You’ll be at a big advantage!!

[@emilygenaway6206]

Very helpful. I did CrossFit for 7 years in my early 40s, but recently stopped because the high intensity triggered migraines. The added stress was too much, where as before it was a stress reliever. What do you recommend for strength programs?

[@Flipping50TV]

Well, ours!! We’re open enrollment period right now! Https://www.flippingfifty.com/cafe

[@bethhayes1]

Im 67 and started doing aerobics in the early 80s. Started teaching aerobics, yoga, became a personal trainer, the whole 9 yards. Muscle declines naturally as we age. Muscle burns fat. Its not one is better than another. Fitness health is cardiovascular, muscle, flexibility and body fat percentage. So yes, do cardio, weights, stretch and eat healthy. This is not news!

[@katieb1836]

Where to start? I am someone who used to be active but life has worn me out and I know I am not the only one. Just overwhelmed with figuring out how to start and ease in as to not feel terrible while getting started again. I'm more likely to keep it up if I ease in. Do you have a starting out video?

[@antoinettesalazar520]

I am looking for weight training instruction, I don’t know what to do…. Can you help? Do you have tutorial, guide or videos or a website to follow?

[@Flipping50TV]

Yes- There are several you can scroll right to a few recently posted on this channel

[@raewynannbenten1385]

Do both. They benefit the body in functionally different ways. It doesn’t have to be either/or. Getting your heart rate elevated several times a week is particularly beneficial for your cardio vascular system and lung health. Swimming is cardio. Weight training and resistance work are beneficial for your musculoskeletal function and strength especially as you age. Stop thinking about fat burning and focus on health. You can’t out exercise a poor diet. But exercise is fantastic for physical and mental health.

[@Flipping50TV]

You’ve got some good tips here. The more we associate the exercise we do with the endocrine system and look at its powers through that lens the less oxidation and more healthspan through longevity. We know so much more to help if we’ll use it!

[@lyricgirl45]

Very true I was a bit manic with the amount of exercise I was into post menopause and ended up having 2 major heart events called TAKOTSUBO who knew that this relatively newly diagnosed heart condition effects post menopausal women with super high cortisol levels 😵‍💫😵‍💫😵‍💫 ps I’m great now 😀😀

[@HeatherFonseca]

How do you lift weights without being exhausted afterwards? Every time I try strength training in it wipes me out. It doesn't matter if it's weight lifting of Pilates or how many months I try to do it in the hopes of getting past the fatigue. No one talks aboutthis. If strength training didn't wipe me out I would do it.

[@Flipping50TV]

It sounds like you need to explore some cortisol/ adrenal relationship. That’s not at all a response expected. It’s just a “clue” tho so great to have the sign and know to check. Docs can test and support.

[@ornamamman4050]

Thank you very much for this information. 6:25 exactly me😢

[@amandacarlson5857]

I am 41 and am having the hardest time losing the 10 pounds I gained over the holidays. I have never really focused on weight training and usually just do cardio everyday. Do you have any specifics on exercises to do for starting to do more weight training? I have no clue what exercises to do or how long each weight training session should be.