Embracing Strength: Discovering Bodyweight Workouts at 44

At 44 years old, I finally embarked on my first bodyweight workout, a journey long delayed by years of favoring the treadmill over the weight machines at the gym. For decades, I had avoided lifting weights, feeling uncertain about what to do and how to do it. The noise around me grew louder: advice on strength training for women navigating menopause flooded my social media feeds. It quickly became clear that incorporating strength exercises into my routine was not just important—it was essential.

Stepping into the Unknown

Initially, the thought of bodyweight workouts felt almost trivial. My mind was filled with images of women executing heavy squats and deadlifts with grace and ease. However, during a particularly challenging body pump class, where I struggled to lift the 5kg weights overhead, I had a moment of clarity: change was necessary. With this newfound determination, a beginner’s bodyweight workout seemed like the perfect first step.

Despite the plethora of workout apps offering guidance for strength training at home, I felt lost. To navigate this new terrain, I booked a few sessions with Shanyce Garewal, a personal trainer at David Lloyd. Together, we crafted a plan that would ease me into a sustainable workout routine.

Benefits of Bodyweight Workouts for Beginners

1. Boosts Strength

Bodyweight exercises can be incredibly effective, particularly for those new to strength training. After just one session with Shanyce, I found myself exhausted and sore—but in a good way. Over a few weeks, I noticed significant improvements in my everyday tasks. The once-daunting grocery bags felt lighter, and climbing stairs became more effortless.

As I prepared for the shifts that menopause would bring, I learned from Lavina Mehta, a personal trainer and founder of Feel Good With Lavina, that building muscle is crucial for regulating blood sugar and supporting heart health. Strength training also reduces the risk of age-related health issues like diabetes and dementia, making it even more imperative as we age.

2. Better Sleep

Within a week of starting my bodyweight workouts, I noticed an improvement in my sleep. Initially, I chalked it up to coincidence—was I really sleeping better? But Evelyn Sekajipo, a strength training coach at Ultimate Performance, affirmed that enhanced sleep is a common benefit of regular exercise.

While I may have gone to bed sore, the next morning I woke feeling recharged and eager to hit the gym again. The exhaustion I previously felt from exclusive cardio sessions was vanishing.

3. Enhanced Posture

A surprising benefit of strength training is its impact on body alignment and posture. The focus required during bodyweight exercises compelled me to maintain proper form: back straight, shoulders down, head up. This newfound awareness extended beyond workout sessions; I started to adopt better posture throughout my workdays, alleviating tension in my neck and upper shoulders.

4. Improved Heart Health

I had long associated cardiovascular fitness with running, unaware of the heart benefits offered by bodyweight workouts. With my new routine, not only did I begin running faster, but I also found tougher terrains manageable. Research indicates that even resistance training, like bodyweight workouts, positively impacts cardiovascular health and can lower the risk of heart disease.

5. Better Mental Health

Strengthening my body also revitalized my mental state. As I grew stronger, my confidence flourished, along with an uplifting sense of accomplishment. Regular workouts became a precious time to clear my mind and set a positive tone for the day. Importantly, I learned that it’s vital to refrain from harboring regrets about starting this journey late; everyone’s fitness path has its unique beginning.

My Bodyweight Workout Plan

Curious about what my training sessions looked like? Here’s a breakdown of my beginner-friendly routine:

Session 1:

• Bodyweight Hip Thrust: 3 sets of 12 reps
• Standing Hamstring Curl (stability chair): 3 sets of 12 reps
• Hip Hinge (bodyweight deadlift): 3 sets of 12 reps
• Seated Hip Abduction: 3 sets of 12 reps
• Incline Push-up: 3 sets of 12 reps

Session 2:

• Squats: 3 sets of 12 reps
• Reverse Lunges: 3 sets of 12 reps
• Wall Sit: 3 sets of 30 seconds
• Bench Dips: 3 sets of 12 reps
• 90-Degree External Rotation: 3 sets of 12 reps

Session 3:

• Diamond Push-up: 3 sets of 12 reps
• Side Plank: Hold for 30 seconds, repeat 5 times
• Push-ups (knees on ground): 3 sets of 12 reps
• Good Morning: 3 sets of 12 reps
• Bodyweight Chest Fly: 3 sets of 12 reps

Why Bodyweight Workouts Stand Out for Beginners

Bodyweight workouts present an incredible opportunity for full-body strength training. Unlike traditional weights, your body serves as the primary resistance, making this form of exercise accessible and effective. As Lavina notes, this type of training is vital for bones, heart health, and reducing the risk of chronic illness, particularly as women approach menopause.

Instead of relying solely on purchased weights or equipment, simple household items (like cans or water bottles) can suffice when starting. Bodyweight exercises such as squats, lunges, and push-ups pave an easy entry into the world of strength training.

Is a 20-Minute Bodyweight Workout Enough?

Absolutely! For those balancing various responsibilities, even a 20-minute bodyweight workout can produce significant benefits. According to the experts, the key lies in consistency and incremental challenges—whether that means increasing reps or intensifying movements.

Frequency of Bodyweight Workouts

For beginners, full-body workouts can ideally be completed two to three times a week, lasting around 30 to 45 minutes each session. If time is a constraint, even short, 5-minute workouts done consistently can foster long-term health benefits. Every bit of effort counts.

An Update: Four Weeks of Progress

After four weeks of committed bodyweight workouts, I started incorporating weights and additional core exercises, thanks to Shanyce’s guidance. This evolution in my routine not only brought physical benefits but also improved my day-to-day life. Tasks like painting and moving heavy furniture became manageable, surprising even my mother, who remarked on the strength training’s impact.

While I have always cherished running, I now fully embrace the value of a well-rounded workout routine that includes bodyweight exercises. This journey has truly transformed my approach to fitness, proving that it’s never too late to start building strength.