So, I don't have anyone else to really tell about this

[Bettie]

so, I'll try here.

I used to lift regularly, along with some exercise bike to get warmed up.

I stopped for about 5 years.

Monday, I started again. I've done three workouts now and have been able to increase weight every time. Well, except for squats, which I'm doing unweighted while I figure out how to manage with one ankle having a very small range of motion (arthritis and significant cartilage loss).

That's all. I'm happy to have started it and now need to keep going.

[SheltieLover]

1. Good for you!

I've been contemplating getting back in shape.

[Bettie]

2. I'm 58 and want to retain my mobility

for as long as possible, so I figured this was the way....though right now, my body is saying "We're doing this again? WTF?"

Go for it...but that first week, man.

[SheltieLover]

10. You're right, it is the way to retain mobility!

Keep going!

[Prairie_Seagull]

19. IMO, fitness will aid greatly in injury avoidance.

Start and continue to increase weight very slowly. My own journey with fitness has taught me this. I wanted to hurry and get back to where I was. Injured myself in the doing.

Please take care.

Good on you.

[Chi67]

20. My advice

Bettie, I am 57 and a lifelong athlete and fitness nut. I am still playing ice hockey as a goaltender. You can definitely do this! And so far I like what you’re doing.

Resistance training is great for those of us getting up there. Take your time and don’t push too hard. Make sure you are maintaining good form- that is way more important than how much weight you lift. Keep it up! Also, make sure you stretch before workouts! Good luck!

[Bettie]

29. I made it a point to learn form last time

I did this, watched a bunch of videos then got a couple of sessions at a lifting gym with a trainer to make sure I was doing it right.

The guys there were much more supportive of a fat lady than I thought they would be and now I know what the right form feels like.

[Chi67]

61. Great!

Yeah, most people at gyms are willing to help! Sounds like you found some good people!

[leftieNanner]

25. Not just mobility

But bone density!!! Hugely important.

My husband and I have been back to the gym three days a week. It feels great.

Good for you!!

[Bettie]

26. Especially as a post-menopausal woman

bone density is a big one.

[leftieNanner]

27. My mother had terrible osteoporosis

So far, I have dodged that bullet!

[BobsYourUncle]

47. How I got the better of osteoporosis...

I was diagnosed at about 68 years. My gp put me on one of the well known medications. Maybe slowed the progression of bone density loss but I started having painful muscle responses and he said to take a break from the medication.
Just to maintain mobility I concentrated on my daily walks. About 3 miles a day. To my chagrin, I started to feel pain in my feet,knees, and hips. Went to an orthopedic doctor, he looked at my sneaks and said “Those are great looking sneakers but I want you to get a pair of air running shoes…not walking or cross training shoes…air running shoes for your walk.” The pain went away in a few days. He also said that running would be several times better than walking, but walk six miles a day and that would help.
After about three months, I thought if I had running shoes on maybe I should try some running. I worked on it slowly and didn’t try to set any records, though every increased distance was a new personal record…I’d never run before. (As a kid a twenty yard run would have given me a near-fatal asthma attack.)
In a couple of years I got to where I ran one of the three miles in 3 or 4 spurts.t. Finally after a couple years I got back to osteopenia with a little wiggle room between myself and osteoporosis.
Nearly twenty years later still no broken bones below the waist, cracked ribs from falling off my bike…balance issues.

With patience and perseverance!

[True Blue American]

54. Have you tried water aerobics!

I left the machines because they were hard on my knees. Friends encouraged Mo to join them in water aerobics.
I have gone through Congestive heart failure caused by low sodium, doing fine on medication. Car ran red light, totaled my car, insurance helped me buy a new One.
3 days later broke my right ankle, rehab. This is my first spring to enjoy but my water aerobics are making my legs stronger every day. The Teacher is a Physical therapist.

My advice, never quit the exercise. It may take time but keep going. I am spring cleaning. If I told you my age you would be shocked. Hint I remember listening to FDR GIVE HIS fireside chats as a child!

[Katcat]

37. It helped me

That I had the flu for the last 2 weeks or forever (whichever comes first) and I’ve lost 10 pounds.

[gab13by13]

3. I recently had knee replacement

and my therapist told me:

MOTION IS LOTION.

The worst thing to do is , do nothing.

Sounds like you are doing great. back when I was lifting and then quit for a lengthy period, it took me twice as long to catch back up.

Remember, when you are lifting you get results from tearing muscles down and then building them back up. When I lifted we did upper body one day and then did lower body the next day which gave the muscles time to build back up.

[Bettie]

5. Oh, I'm nowhere near where I was when I stopped

I still have my daily worksheets, when I stopped (due to the ankle thing becoming acute) I was squatting 200, deadlifting 300.

So, I've got a long way to go!

I'm doing a simple thing, squats each workout, overhead press alternates with bench press, deadlift alternates with barbell row. I am fortunate to have a cage and weights in my home (our dining room), since there is no gym in town. So, I do every other day.

[jrthin]

4. Good for you! Keep at it, it's worth it.

[CrispyQ]

6. Good for you! It feels good to start again, doesn't it?

I had a hip injury & was out of commission for 18 months. I started back by sitting/standing in a chair. Just up & down. Five times the first day just to see how it would go. It was slow going but now I do it holding weights. I'm much more graceful sitting, now, LOL. I didn't realize how much I'd just plop down in a chair, even before when I was in good shape. The other thing I didn't realize is how our feet become a big issue for people as they age. I've added foot & toe exercises & that's really helped with some nighttime foot issues.

Keep up the great work!

[Srkdqltr]

7. Excellent! Its not easy to start over. Keep up the good work!

[umroman]

8. Yay You!

And thank you, I'm trying to do the same thing. Never got back tp working out after the pandemic. This is encouraging to me, so thanks.

[Trueblue Texan]

9. Congrats on believing in yourself and not giving up! Nt

[FailureToCommunicate]

11. Slowing natural muscle loss, getting - or staying- in shape IS the 'fountain of youth.'

I just finished the book "Outlive" by Peter Attia, MD. He details the relationships between exercise, nutrition, emotional health, and longevity...living well longer. Powerful stuff, if you need anymore encouragement to keep at it.

Also, I've read things by Phil Maffetone, and the very inspiring book by Chris McDougall "Natural Born Heros"

For your leg work, with the bad ankle, maybe try one leg squats for now, stabilized by holding onto a chair or such?

Congrats to you for getting back in the "weight room"!

[DemMedic]

12. Good job getting back into it!

My suggestion for squatting and deadlifts for anyone on our age group (I'm 58 as well) is to use a lower weight and work in a higher rep range.

Mobility is the key as mentioned above, so concentrate on strict form, which the lower weight will allow. Also, stretch well before hand, especially when doing anything related to bending or squatting.

FYI; I'm an ACE Certified Personal Trainer and I teach yoga, so whether it's weights, or yoga I always focus on mobility.

Hope this helps.

[erronis]

18. Good advice. Thanks!

[Bettie]

21. Right now, I'm doing five sets of five

with 30 seconds of rest between.

It seems to work pretty well for me.

[Americanme]

13. Good for you!

I used to run every day, weather permitting, and lift a couple days per week. Then I retired, and got in a rut, only running occasionally. I went back to work part time in January, started running more, have already dropped 20 pounds. Lifted this morning, going to run 5 miles this afternoon.

[wordstroken]

14. Congratulations, Bettie. Great comeback after your ankle issues.

Thanks for sharing!!

[calimary]

15. Congratulations Bettie! Good stuff! Keep going!

Just keep taking it slow ‘n’ easy. And - well, that’s the whole point. Keep going!

[3catwoman3]

16. Good on you!

My husband and I are 79 and 73, and we go to a workout class twice a week. The instructor is a young man we have known and worked with, at a few different gyms, for more than a decade. His specific interest is people over 40 who want to retain or regain mobility, flexibility and strength. Most of his other clients are at least 10-15 years younger than we are.

[Escurumbele]

17. Excellent, every little that you do every day will do wonders for your health, both phisically and mental.

I am like you, although I have never stopped exercising, or playing Golf which I do walking 90% of the time. I walk the 18 holes and everything hurts later, but because I am doing exactly the exercises that you are doing (bike, weights, running on my backyard, leg exercises, and some machines I have at home) I am able to recuperate fairly quickly.

I also have arthritis on my hands and other parts but I made the decision that I am going to live with it and damn if I am going to stop doing the things I love.

My recommendation for you to work your legs is to go to some place like Aldy's and buy some kettleweights (cow bell weights?) to do legs, they are very inexpensive there, it works wonderful...WARNING, the first few days you do the exercises you will walk funny, but hey, its a piece of conversation..."Bettie, why are you walking funny?" "well, I am doing exercises everyday and when I do legs, that is what happens, how about you? .... hehe, and so goes."

Congratulations and admiration to you for taking the decision to exercise, its not easy, but keep it up, you will feel better, sleep better, and of course, look better.

Forgot to mention...at the beginning make sure to take it slow, and you may be doing it already. I tend to forget my age, and that can be a problem because injuries are easier at my age, and harder to fix...Have fun, just wanted to say that.

[LoisB]

22. Good for you!

[joanbarnes]

23. Never give up!

[piddyprints]

24. Good for you!

The hardest part is getting started. Stick with it. Maintaining is SO much easier than starting over.

I started working out every day in 2017, ironically because I had to find a way to survive the first orange turd presidency. Now I have to stick with it to survive the current shit show. Anyway, I started out pretty easy and have been doing P90X and P90X3 for most of those 8 years, now and then trying something different. I lost 25 pounds and won some money. But mostly, my body changed! I couldn't do a single pushup even on my knees when I started, and now I'm doing multiple sets of 20, different versions, on my toes. It feels good.

I'm stronger and more fit at 68 than I ever was. I have 2 knee replacements, one of them after I started working out. Yeah, I sort of missed my regular workouts a week after that, but I did my PT exercises religiously several times/day and was cleared to do my regular workouts after a week. (Pushups were challenging at first with the new knee!) My range of motion is very good with both knees and I attribute that to working out, with all the stretches.

At this point, I'm afraid to miss a day because I don't want to start over. Whatever works, right?

I'm so proud of you! Best of luck and please keep us updated!

[Scrivener7]

28. Bettie!

I'm with you! I just started a lifting program to fight osteoporosis. My doc gave me till November, and then we're going to check my progress.

I walk a few miles a day and do stretching and a bit of strengthening every morning. And I'm not doing a whole lot of lifting, just some overhead presses, deadlifts and squats, but I find I am absolutely exhausted from it! I take that as a sign I really needed it.

If you hang in there, I will too!

[Bettie]

31. I plan to hang in there

It really does help with my volcanic anger as well as we watch our country being dismantled by oligarchs.

[colorado_ufo]

42. Also focus on your nutrition!

Make sure you are getting enough D3 and calcium and other nutrients.

[Scrivener7]

50. Got the blood test and it said I have sufficient levels.

But that's new since the last one when I started supplementing. I was low in D, as everyone seems to be.
But not anymore.

Thanks for the tip, though!

[Alice B.]

30. I am SO glad for you! Keep going!

[samnsara]

32. that is so great!!!

...keep us updated on your progress. It MAY get me off my butt

[Alpeduez21]

33. It looks like you're doing StrongLifts or starting strength

I do StrongLifts. Ankle mobility is pretty crucial but like they say train what is trainable. I think if you can get your butt below your hips you’re doing fine. We don’t (and often can’t) have to go ass to grass. Many people are form and program sticklers. I don’t do bench presses and opt for push ups instead. For squatting there are many choices. I don’t know the limits of your ankle, is it strength or just mobility or both? Front squats use less ankle mobility. If you’re really limited perhaps reverse lunges with progressive weights as you get the movement down. The weight bearing leg is stationary and the ankle moves very little. Which is why I prefer them to front lunges when weight is involved. Box squats can be very beneficial if no box is available use a heavy duty wooden chair.

[Bettie]

34. Yep, Stronglifts

I like how it is uncomplicated and safe to do at home alone, since I'm usually here on my own. I do keep a phone within reach, so if I am in trouble I can call someone.

I'm thinking I may move to front squats or try to put a plate under my ankles to work better with my ankle. So far, with unweighted squats, I'm doing OK with a little bit of compression on my ankle, so I'll add weight very gradually and see how it goes. Even unweighted, I'm not full ATG, but I'm below parallel and have been a little lower each day.

Just got to remember to keep my toes forward so I don't twist my knee!

[Alpeduez21]

35. Have you tried resting a bit longer

Thirty seconds is pretty quick. Use the bike for aerobic activity. On my stationary bike I will do exaggerating movements with my ankles, just to emphasize the ankle joint, for a couple three minutes. I just turned 60, fyi. I can go ‘atg’ but don’t when using weights. I work out alone at home as well. If you’re going below parallel pretty much everyone in the lifting game except cross fitters says it’s fine. Sometimes I do the worlds greatest stretch (redefining strength on you tube has a good tutorial on it). For hip knee and ankle mobility. Man, keep checking in you’re sounding awesome and have got me pumped for this evenings workout so thanks for that

[Bettie]

36. I'll do longer rests when

the weights get heavier! For now, it's working pretty well.

I do it in the morning while listening to Stephanie Miller!

[duhneece]

38. I'm 74 and am stronger and have more endurance than ever

I started slowly, had quite a bit of weight to lose but it’s been worth the effort.
I Zumba, do a few machines, and do free weights and stretching in front of tv.

[Daleuhlmann]

39. Good for You, Bettie!👍

Keep up the good work!😊👍

[colorado_ufo]

40. You are awesome!

Here's a little of my story: In order to regain my bones and muscles after cancer treatment, my husband (after I completed physical therapy) got me a gym membership and personal trainer as a birthday present. He knew I used to love going! After about a year and a half of circuit training, I discovered that lifting was my favorite part. So when my trainer left to have a baby, I switched to a dedicated young powerlifting coach.

Now, two years later, I have competed in four meets and am a Colorado State Champion in my age and two different weight divisions! I have also qualified to compete at the USAPL National Meet in Atlanta at the end of June.

By the time of the National Meet, I will be 78 years old.

My bones are now GREAT, my muscles and posture are GREAT, and I have been discharged by my oncology team - in complete remission.

It is much harder to do this without a trainer, but KEEP IT UP - and don't give yourself any excuses!

Here's a big hug for you!

[Bettie]

49. Cancer in complete remission is huge!

So glad you are doing so well!

Yeah, without a trainer it's not easy, but I found that I still have that muscle memory of how it is supposed to feel!

[WVGIRL]

41. keep going!

I am 66 year old woman. I broke my ankle a couple of years ago and have hardware in it. It isn’t as strong as the other one and doesn’t have good range of motion, so I feel ya! I’ve re-started exercising the last few months because I have a bad hip and had to do PT, which helped, but I need to keep it up. exercising makes me feel so much stronger!

[Joinfortmill]

43. I'm an old girl, 76. Been doing the same daily 40 min

exercise program for two decades. Still lugging groceries up two flights of stairs. Keep moving!

[paul91046]

44. Wife with Alzheimer's

For ten years. Found a study at UC Riverside that said they found the cause of Alzheimer's. You can Google it. It's about autophagy. Says no cure on the horizon but recommended fasting and exercise....real exercise. We're 78; zero health issues. We play tennis, hill walk, bowl, ping pong (don't underestimate it) and play catch with mitts and a hard all! EVERY DAY. Wife does have memory issues but minimal compared to others we see. Stay healthy...MOVE....THEN MOVE SOME MORE. And check out the UCR study. Can't fight these pieces of s*** if we're in bad shape.

[Scrivener7]

51. Lily has a new drug, too, that's showing promise. But that's interesting that

your wife is holding it off that way. Well done.

[DennySmith]

45. Stay the course

Hang in there--it just keeps gettin' better.

[marble falls]

46. The way you get there is keep going. Safely, of course. Sounds to me like like your results are positive!

[tavernier]

48. I am 78 and I went back to work as a lunch lady in a high school

after I retired from 50 years of nursing. There is a lot of walking and lifting and carrying as well as mental challenges, and it’s so great to be around healthy kids for a change! I told my boss that it’s like going to the gym every day, except they pay me! Another plus is the social interaction; kids keep you young and I’ve made so many new friends with cafeteria staff and teachers. And no one I’ve talked to believes that I’m nearly 80.

[True Blue American]

55. Congratulations.

That is great news you are around the young! They keep you young,. You can learn a great deal and believe me they will learn a great deal from you.🥰🎼

[InAbLuEsTaTe]

52. You go... workin out is the best drug!!

[True Blue American]

56. Being on DU

Keeps your mind active, too.🥰👏💐

[underpants]

53. Good for you. 👍

I started working out last week. This is going to sound pathetic but I have run 4 marathons (started 5 😞 ) and have kept my weight in check mainly through eating habits.

I ran with the dog Thursday and yesterday. 80 sit uppy type things each day since Monday. Push-ups Tuesday and my shoulders were locked up like fists. We’re talking 10 yes 10 knee pushups and 10 regular. Yesterday I did 20 knee pushups at work yesterday and it seemed to better.

Oh well one step at a time.

[True Blue American]

57. One step at a time turns into thousands!

BTW, many advantage plans are starting to give Fitbits to check your self. I ordered mine 2 days ago. Should be here today.
Already have a Life Alertt free.

[underpants]

59. I have one that's probably 15 years old.

I need to charge it up to see if it still works.

A former employer bought us all one for a Fit Bit challenge. My family now refers to that now closed business as “the cult”. The real goal was make sure us rank and file knew our place compared to the righteous management. It was a calorie count with $100 to the high scoring plebeian and $200 if we could dare to imagine topping their chosen representative. I swept the field and took all the cash. I won three different competitions that year. In my annual performance review they said I was “too competitive”. True story.

[Lilithschyld]

58. That's great!

[stoned]

60. Amazing to hear!!!!

And as I'm sure you know, muscles have a sort of "memory," meaning your return to your previous state of size and fitness will happen faster than if you were building from scratch. Thank you for sharing this with us! The barbell is one of my favorite things in all of existence. I'm glad to see a fellow lifter.

[wolfie001]

62. Great! Keep it up

I had my sub-taler ankle bone surgery in 2013 and am so thankful I did it. I don't run anymore but I do the stationary bike for 90 minutes at a pretty good clip. Not lifting because then I get "hangry" all the time. Cheers

[Bettie]

63. I ride the exercise bike, but

boy howdy, the seat hurts my butt!

After three week, I can walk up the stairs like a normal person, not an old lady, so it seems to be helping.

[wolfie001]

64. Yes! Moving and exercising makes us so much more mobile

Cheers! Stay well!