From Jelly Arms to Strength: My Journey to Loving Weightlifting in Six Weeks

Week One: Facing My Fears The first step was confronting my gym anxiety. Arriving at Energise, the local health center, I was immediately overwhelmed by the unfamiliar environment and the challenge of putting on a sports bra after so many years. Thankfully, my trainer, Kelly McTighe, was a breath of fresh air—encouraging and relatable. She helped me set realistic goals, including building strength and avoiding falls as I aged. With a diverse clientele at Energise, I quickly realized that I wasn’t alone in my apprehensions. Understanding Strength Training Basics Strength training can be confusing, especially for beginners. McTighe introduced me to the fundamental concepts of lifting: the idea of challenging muscles by performing 8-12 repetitions (reps) followed by a minute of rest, repeated across three sets. The goal is to stress major muscle groups through variations of pushing, pulling, and pressing. While bodyweight exercises are common, McTighe emphasized the importance of using weights to bridge the gap between what you can lift and your body’s capabilities. Week Two: Embracing Free Weights In our second session, we transitioned to free weights—dumbbells, kettlebells, and barbells. McTighe emphasized that these require greater body engagement and coordination. With her guidance, I tackled various lifts, including barbell squats and kettlebell deadlifts. Surprisingly, I found the experience enjoyable, especially with McTighe’s positive reinforcement. I learned that strength training isn’t just about physical power; it’s also about building confidence and community. Expert Insight: The Importance of Lifting Heavy To understand why strength training is especially crucial for women in midlife, I consulted Dr. Stacy Sims, an exercise physiologist. She explained, “Lifting heavy weights promotes muscle mass and bone density, which is vital as women lose estrogen and progesterone during menopause.” The external stress of lifting encourages the body to build and preserve muscle, making it essential for long-term health. Week Three: Finding My Groove By week three, I was starting to feel more comfortable in the gym. I learned to use my warm-up time strategically, planning my routine based on available equipment. I discovered that strength training doesn’t have to be confined to the gym; community programs like Anna Jenkins' We Are Fit Attitude offer welcoming environments for women of all fitness levels. Through their programs, members reported transformations in their lives, building not just strength but also confidence. Week Four: Building a Community As I continued my journey, I realized there was a vibrant community of midlife women embracing strength training. Friends shared their experiences, from overcoming injuries to gaining confidence. This sense of camaraderie fueled my motivation, and I found myself looking forward to each gym session. The joy of lifting and witnessing personal progress became addictive. Week Five: The Challenges of Progress As I entered week five, I encountered the realities of strength training. Social media was filled with advice, sometimes overwhelming but often helpful. I learned from personal trainer Asha Melanie about the importance of tracking my weights and reps to measure progress. Additionally, I discovered the necessity of proper nutrition—especially protein—as a crucial element in muscle building. I began to understand that effective strength training requires a holistic approach, including rest and recovery. Week Six: Celebrating Progress By the final week, my efforts began to show tangible results. I increased my weights across all exercises, even achieving a personal best deadlifting 25kg. I felt empowered and proud of my accomplishments. More importantly, I gained a sense of belonging in the gym community and the confidence to tackle even the most intimidating equipment.