Gym routine?
I have recently started back at the gym and I need inspiration for a routine!
Currently I am at goodlife and I do the 20 minute circut, followed by some time in the sauna (because YESSS the suana feels nice)
I believe this is a decent start, but I'll have to improve later and eventually split it up into upper body vs lower body on different nights.
I think I want something progressive over time and also possibly gives me an indicator or what is a good goal to have as far as weights and reps for someone my age *almost 50*. I find my chest and shoulders very weak compared to other muscle groups.
In addition if possible, an easy at home quick hit on nights like tonight where we have an impending snowstorm. Nights like tonight, I decided to login to this site and be productive in another way!
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Official comment
Dear Marcy Morrissey!
What an inspiring start! I love that you're prioritizing strength training and listening to your body with those sauna sessions (because yes, the sauna is absolutely wonderful for recovery!).
You're spot-on about eventually progressing to an upper/lower split, and it's completely normal for chest and shoulders to feel weaker initially. In week 5 of our program, we'll dive deep into creating a simple, sustainable strength routine that supports your goals without overwhelming you.
For now, if you're looking for expertly guided at-home sessions, I highly recommend Sydney Cummings' YouTube channel. Her workouts are fantastic for building that foundation. Just be careful with the intensity and choose the workouts based on YOUR goals: adding more upper body, eventually a split, and not forgetting the lower body (super important especially in midlife).
Gym classes are a good start, but the best option is to have a routine that is created based on your goals and progressively overloads you. 2-3 full body strength training sessions using "classic sets" - think 3 rounds of 10-12 reps of 6-8 exercises (3-4 lower body, 3-4 upper body, optionally adding 1-2 core exercises).
Here are some excellent options:
Upper body workouts + HIIT: https://www.youtube.com/watch?v=qlatovPmObU&list=PLE5lGVrS3V9c99F_4QMXuUjbB72OSNSwx&index=19
Upper body circuit: https://youtu.be/fHCGSqSVgqg?si=6Iud1XlZPv11Zj-M
Lower body workout: https://www.youtube.com/watch?v=2KgmWOFdPDc&list=PLE5lGVrS3V9dbFNi0p6AHpfoRe2CcwAzN
Full body (recommended): https://www.youtube.com/watch?v=FY7_CNtPXvM&list=PLE5lGVrS3V9c99F_4QMXuUjbB72OSNSwx&index=16
I do want to gently mention something important about circuit training: while those 20-minute circuits feel energizing and give that satisfying "burn," they're primarily cardiovascular workouts rather than true strength training. For someone in midlife focusing on muscle building and bone health, we want to be mindful not to replace dedicated strength work with too many HIIT-style or "sweaty circuits" sessions. Ideally, limit high-intensity circuits to 1-3 times per week, best done in the first part of the day, as they can elevate stress hormones and impact sleep quality.
For snowy nights like tonight, when you can't make it to the gym, even 15-20 minutes of bodyweight movements, mobility, and light resistance work at home can keep you consistent. The key is building that habit and listening to what your body needs.
You're showing such wisdom by knowing you need to focus on movement and showing up here for support, exactly where you are, and thinking progressively. That mindset will take you far!
I hope this is helpful, Marcy. See you next week when we will start talking about the different ways we need to move our bodies and the benefits of each:), then the week after, focusing on strength training and its magic for women in midlife!
Hugs, stay warm!
Coach Sasha
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I recently lost my usual 2-day per week group that I had been going to for about 14 years doing heavier weights and some cardio. I was struggling with what to do next so I bought some light weights from marketplace to start at home (5, 10 and 15lb dumbells and a 25lb kettlebell).
At home, I have been enjoying Strength and Bloom Fitness on Youtube. There are a number of 20-minute sessions with light weights but not so much in a HIIT fashion. She seems to focus on women over 40. She also has longer sessions and videos of yoga, mediation, stretching, etc.
Every other day I do a full body yoga stretch day for about 30 minutes. I find the combination is great to maintain some flexibility.1 -
Heather Quinn This is so great, good for you- and thank you for sharing this with our community!
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