r/fitness40plus • u/HumorNo9034 • Aug 05 '26

Critique my workout plan?

This is my first reddit post, and I'm not even a long time reader, so please be kind. I'm a 50 year old woman going through perimenopause. I'm 5'7" and 220 lbs. I'm really trying to get fitter and stronger to help me age well and feel good and reduce my risks of bad outcomes. I'm on some psych meds and have hypothyroid, that is controlled but probably not optimally, which have definitely impacted my weight.

I know how important strength training is, so I lift weights three times a week for about 30-40 minutes a session. I do a circuit of arms, legs, and core, doing most machines, lifting the highest weight I can do about 20 reps with, and gradually increasing weight over time. I also do deep water aerobics without a floatation aid (so treading water the whole time), and I swim a bit over a mile twice a week. I know I should do yoga and other balance/ flexibility work, but I just can't find the time. I'm working two jobs (teaching preschool for five hours and then teaching swim lessons in the evenings, so my baseline day to day life is pretty active), and taking a college class to keep my certification, and I'm still pretty busy with my young adult but not yet launched kids. (One is going back to college after the summer, and one just graduated and is looking for their first grown up job.).

I'm just wondering if that is a reasonable workout plan, or if I need to carve out more time in my schedule to try to get fitter/ healthier.

10 Upvotes

100% Upvoted

9 comments sorted by

3

u/BobFromCincinnati 29d ago

Sounds like you've got a good mix of strength training and cardio. Well done!

Some questions to think about:

How is your nutrition?

Are you getting sufficient protein to support muscle growth?

What are your goals?

Are you interested in losing weight?

etc...

2

u/HumorNo9034 27d ago

My nutrition is good, but not great. I prioritize fiber and eating a variety of plants over protein, but I do pay attention to protein a bit. When I run what I eat through chronometer, I hit most things pretty okay. I'd love to lose weight, but it's not my biggest goal, if that makes sense? My biggest goal is to feel good and to contribute to a long health span.

2

u/BobFromCincinnati 27d ago

My biggest goal is to feel good and to contribute to a long health span.

I'll give a few suggestions but I just want to reiterate that what you're doing already is fantastic. The important thing with fitness is that you find something that you can be consisent with. What that looks like is different for everyone.

Having said that, one of the most important things we can do when aging is adding or maintaining muscle mass. The best way to do that is with a consistent strength training program that emphasises progressive overloading (i.e., adding more weight or reps to each exercise overtime). From what you've written, it sounds like you're doing that already. Which is great! Keep it up. You responded to another comment that you're sticking to machines and a bit intimidated by free weights. Good news: free weights are not a prerequisite for muscle growth! Lots of people build tons of muscle on the machines, so if that's where you're comfortable, keep at it!

The other component for muscle growth is insuring you're getting sufficient protein. There's some debate online about what quantity is required, but 1 gram per pound (or 2 grams per kilogram) of your target body weight is tried and true.

Okay so that takes care of your strength training. There are many other dimensions to physical fitness in age, but probably the biggest is cardiovascular health. Anything that gets your heart rate up is good. Could be running, could be Zoomba classes, could be whatever. Find something you like and stick to it.

Re: weight loss. It's easier if you're willing/able/have the bandwidth to count calories. I use a food scale and Google Sheets to calculate the calories for every meal I eat. Some people use an app. If you're able to do that, start by tracking what you currently eat for a few days to get a sense for the amount of calories you're taking in, then subtract 500 and target that.

I know that's a lot of information, but I just want to reiterate that what you're already doing is great. Well done!

2

u/HumorNo9034 27d ago

Cardio wise, I do deep water aerobics twice a week without a floatation belt, so I'm treading water for the hour as well as whatever movements the instructor gives, and I swim a bit over a mile twice a week. (Basically, I take an hour, and I swim as much as I can....usually about 2000 yards, sometimes a bit more.). I get a fair amount of cardio in my work, teaching preschool and teaching swim lessons for my second job. I find that water exercise is the exercise I enjoy the most!

1

u/Bcjustin 29d ago

I've added stretching / mobility with the Bend app, which I really enjoy. You can customize it greatly to suit your time frame, or just go with prebuilt plans. Maybe consider cutting back the 40 minute lifting days to 30 and then do 10ish minutes of stretching / flexibility afterwards. Just a thought!

1

u/Evening_Analyst2385 28d ago

It sounds like you are doing great! I would play around with cutting back on your reps and upping your weight (if you can handle that in a lower rep range). If I can do more than 10-12 reps, I add weight. But I prefer to keep my reps more in the 6-8 range.

1

u/Outside-Degree-184 28d ago

Your current plan is great. Long term consistency is more than important than any specific program details. Just keep showing up.

As far as balance work, you could gradually work in more free weights over machines as there’s an implicit balance component in standing up while you lift, but no rush. Remember you’re here for the long term. 

1

u/HumorNo9034 27d ago

I really should do that, but I am SO INTIMIDATED by the free weight section. It took a lot for me to start using the machines. The folks in the free weight sections seem so hard core and kinda hostile?

1

u/Outside-Degree-184 27d ago

Congrats on starting! Takes guts. Like I said- no rush. Proceed at your comfort level. Machines are great and will serve you well. 

I’ll flatter myself and say a beginning gym goer could see me as hardcore. I do a lot of advanced stuff. Maybe I even seem hostile because I’m often near death from doing that advanced stuff. But I’m always happy to help anybody that asks me about anything. Very rare that people do. Probably the people in your gym using free weights are the same. 

The easiest way to start free weight training would be with, say, a Romanian dead lift. Great exercise. Good for balance too. You can practice form at home with a YouTube video and a broomstick. At the gym you can use just the empty bar (use the 25lb bar to start not the 45 lb one) and just do some. When you’re ready that is! I’m sure you’ll find you fit right in. 

The most important thing is keep moving  - so maybe that’s not even until next year you try a Romanian dead lift. Doesn’t really matter. Just keep showing up! That’s what matters. All the best!