Staying strong after 50 is possible — and easier than you think. 💪
Here are 7 simple, effective strength exercises designed for your body, your pace, and your goals.
👉 https://onfitnessmag.com/more/top-strength-exercises-over-50

#Over50Fitness #FitAfter50 #StrengthOver50 #HealthyAging #OnFitnessMagazine

I'm cautiously optimistic. Ever since I got COVID in 2023, I'm generally tired all the time and don't recover properly after a workout. But for the past three workouts, I haven't felt utterly destroyed and haven't had to go to bed afterwards for a few hours. Maybe I'm finally improving. I sure hope so. I did have nasty brain fog yesterday, though. #Covid #LongCovid #FitAfter50

Walking home from a tough leg day at the gym. Worked on pistol squats, Nordic curls, and box step ups. I am sweaty and wobbly, but I did not fall off the box this time. #FitAfter50

Cardio day! #maythefourthbewithyou #maythefourth #maythe4th #maythe4thbewithyou

#fitover40 #fitafter40 #imnotdeadyet #intervals #strava #runna
#cardio #treadmill #fitover50 #fitafter50

Feeling especially busted up this week. I have stitches in two places from punch biopsies, my shoulder and arm are a mess, and I haven't been getting enough sleep because of it all. Also, major brain fog and lack of energy. I went to the gym today, anyway. Managed to do lots of leg stuff, because they are working right, at least. #ChronicPain #FitAfter50 #recovery

Today I started a deadlift cycle. I wasn't sure how my gimpy shoulder would like it, but it doesn't mind. I managed three reps at 185 lbs. I tried for 205 lbs, but only managed one rep. My grip strength was the weakest link. Hoping to beat my previous PR in about a month. I was lifting 230 lbs before. #Weightlifting #FitAfter50

At the beginning of the month, I was benching 60 lbs. I went pretty light because I wasn't sure what my gimpy shoulder could handle. Ends up that with the Swiss bar, my shoulder is fine. Managed three reps at 85 lbs today, and one rep at 90 lbs.

Next up, I'll be focusing on deadlifts. Here's hoping my shoulder is ok with them.
#FitAfter50 #FrozenShoulder #BenchPress #WeightLifting

That physiotherapy I had yesterday helped. Earlier this week, I couldn't go into child's pose, and today I could. I also made my bed without it hurting, and I was able to do an intense workout with lots of rowing and pressing motions.

I'm supposed to keep stretching my shoulder several times a day, taking it to the pain point and keeping it there (but not pushing further). It sucks a lot, but apparently it will help me retain more mobility than if I don't do this.
#FrozenShoulder #FitAfter50 #shoulder #InvisibleDisability

I went to the gym for the first time in a week. Thankfully, my over-tight neck eased up during the break, and I wasn't in pain while training. What a relief. I tested my mobility. I almost have my normal range of motion in my right arm which is a huge improvement to last week when I couldn't raise it much higher than 90 degrees. I still want to know how I hurt my neck so I can avoid doing that again. It's been giving me grief for about two months. #PainInTheNeck #Injury #recovery #FitAfter50

Yoga was great. It was a slow, easy session. Exactly what I needed. It made me realize how much my mobility has suffered in the last year. It's like someone replaced my bones with blackberry canes, and the thorns keep catching at my flesh in different positions. I went slowly, and by the end of the session, everything felt much better than when I arrived.

But then the instructor said she's shutting the studio down next month to care for her ailing mother.

Oof.

Now I need to find another yoga studio. One that does straight-up yoga rather than the fusion classes which have become popular over the past few years. Those really don't work well for me. Also, not hot yoga. I can't handle heat, especially while wearing a mask.
#yoga #recovery #FitAfter50

I've barely been to the gym these past few weeks first because my housemates were sick, then because I was sick, and then because I had a brutal headache. Today I woke up feeling about twenty years older than I am. The changing barometric pressure has really been doing a number on every injury I've ever had in my entire life. But I was determined to get some exercise in and worked out.

When I got home, the first thing I did was fill the tub with hot water and Epsom salts, take a muscle relaxant (my back was considering spasming), have a puff of powerful cannabis, then soak in that tub.

Trouble was, I'd completely forgotten I had an online appointment with someone. Good thing I checked my email. I was only five minutes late, but I haaaaate being late for things. I always try to be early. I'm one of those people for whom arriving on time feels like I'm late. Fortunately, the meeting went well.

The good news is that the puff and the short bath were enough to make me feel much better. Time to get some work done. I have a lot of reading and writing to do.

Oh yes, and I was able to power out the Romanian deadlifts, box step-ups, and weighted sit-ups at the gym. #fitness #FitAfter50 #tardiness #punctuality #ChronicPain

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https://www.alisonbladh.com/post/menopause-and-beyond-unlock-the-power-of-collagen-for-lasting-health #womenshealth #menopause #collagen #womenover40 #MenopauseNutrition #FitAfter50 #NutritionalTherapist #WellnessJourney #HealthTips #ProteinPacked

For the first time in months, I pushed myself at the gym. About a month ago, when my heart rate got over 100, I had to rest. Today it was over 170 and I felt ok. First workout in ages where I got my sweat on. The test will be the rest of my day. If I get home and am able to get work done, this will demonstrate a massive improvement. The supplements I've been taking seem to be helping a lot. It just took about six weeks before I started feeling the benefits.

I really hope it continues. I miss being strong. I miss having energy. #FitAfter50 #LongCovid #recovery

OMG. I actually got to work on my new story for a bit. I haven't had time/brainpower to work on it in over two weeks. So glad to be back at it. I hope I can write a bunch more tomorrow.

If body and brain permit, I'm spending the weekend getting caught up on my writing.

This morning I went to the gym and had an intense leg day: Nordic curls, pistol squats, and bodyweight squats done slowly. And then I walked the 45 minutes back home.

I was tired all day, but not so tired I couldn't use my brain tonight. I'm calling it a win. Also, really want to get unassisted pistol squats back. There was a time when I could do 50 in a row. I'd be happy to do 2 now. #WritingCommunity #FitAfter50

Perimenopause took away my career as an athlete and dancer by stealing my strength and energy. I asked for hormonal support, but instead, my doctor put me on antidepressants which made me much, much worse. Getting off the meds helped. Getting HRT helped even more. I was doing really well with my recovery until I caught COVID last year. Ever since, my strength and energy has been gradually draining away.

I looked into what's helping other folks with long COVID, and added new supplements to my daily routine:
Peak ATP
Coenzyme Q10

Based on my naturopath's advice, I also take
Omega 3
Ginseng
Vitamin D/K2
Magnesium bisglycinate
Osteo SAP

I also take creatine after my workouts.

The Osteo SAP in conjunction with magnesium and vitamin D/K2 help with my bone density, which is another issue I'm battling.

It's supposed to take about six weeks before I feel any difference. I've been on the Peak ATP for about that long and today was my first good day at the gym in months. I did a workout, and now, for the first time in ages, I still have enough energy to get work done afterwards. It's given me more spoons!

Here's hoping this is the beginning of a new trend. I've gotten so far behind on my work because of fatigue.
#fatigue #Covid #LongCovid #recovery #supplements #menopause #FitAfter50

Landmine squats today. Not lifting as heavy as I used to, but my range of motion is still fantastic. As the coach says, any lower and I'd be leaving a stain.

Afterwards, I did box stepups, Cossack squats, and a bunch of stretches. Walking to and from the gym adds about 6km. Not nearly as fit as I was, but still not too shabby for my age. Feeling kinda wobbly now. Hoping I'll have enough left in the tank to write when I get home. #FitAfter50 #squats #WeightTraining

Another experimental gym day. I went lighter on my strength component (hip thrusters), and rather than rack on the weight, I did them at tempo with an empty bar and a resistance band around my lower thighs. My glute medes really felt that. Then, instead of skipping conditioning, I did it at a much lower intensity. Slow on the bike, a bunch of assisted Cossack squats, body weight squats, and light ball slams. I was feeling tired by the end, but the real test will be how I feel the rest of today and tomorrow. Here's hoping I have enough gas in the tank to do some work, make supper, and go for a walk. #StrengthTraining #BodyWeightTraining #FitAfter50 #LongCovid

Today I tried something new at the gym. I was afraid I'd have to quit my gym membership because I get so tired afterwards that I can't do anything else. But my coach suggested that after the strength training portion of the day, instead of doing conditioning, I could try working on mobility. So I started doing flexibility work, working primarily on my hips and legs. I hadn't realized how much flexibility I'd lost until I did a static wall stretch to work on my open splits. Wow, that was tight. So now I can work on something productive which won't cut into my flagging energy reserves. This just might work. #FitAfter50 #LongCovid #StrengthTraining #Mobility #Flexibility

I guess I pushed myself a bit too hard at the gym yesterday. I've been too tired to get much done ever since, and needed naps yesterday and today. My recovery has been shit since I had COVID last year. I'm still trying to figure out how hard I can push myself without destroying my energy reserves. #gym #FitAfter50 #PostCovid #covid #recovery #fatigue

Tough workout today. Glad to be back to regular landmine strength training. Of all the barbell exercises, it's the style which is consistently easiest on my back. I also did some kettlebell work, and hanging knee raises. My grip strength has gone to shit. I miss having strong hands and forearms. I had no problem hanging from bars before. I was pretty darned good at hand over hand swings, and fantastic at rope climbing. Now I can barely hang from a bar for a few seconds. I hope my grip comes back. #StrengthTraining #FitAfter50 #WeightLifting