How (and why) I'm working out
I've mentioned my workouts here and there on the blog and also on Instagram, and lots of you have asked for more info about what I'm doing.
So, I thought a post was in order. This is super off-topic, which is why I haven't posted about it until now.
But questions keep coming in, so off-topic we will be today!
A little background
I turned 40 in 2018, and I realized I was entering the stage of life where my bone density and muscle mass would be on a decline.
It's not like I was feeling particularly frail at the moment, but I felt like I wanted to try to do what I could to combat the coming decline.
Also, both of my parents have experienced bone density problems as they've gotten older. So, I'm assuming that I'm not in great genetic shape for bone health as I age!
Anyway, I thought that adding some weight training to my life would be a good idea since it would take care of both the bone density issue and the muscle mass issue.
Reasons I am working out:
- more muscle mass
- more bone density
- more strength for daily activities
- more strength for fun exercise (hiking, boogie boarding, biking, etc.)
I am not doing this because...
- I was unhappy with my body (I already thought I looked fine)
- I'm trying to change my body shape into anything in particular
- I enjoy it (I don't! There is a 0% chance of me becoming obsessed.)
What exactly am I doing?
I'm doing mostly compound movements (exercises that work lots of muscle groups) with kettlebells, dumbbells, a barbell, and a chin-up bar.
So, that means things like chin-ups, deadlifts, kettlebell swings, power cleans, and the like.
I do three sets of about five of those exercises, and I do this three times a week, because any more than that feels overwhelming to me.
I'm in this for the long haul, hopefully, so sustainability is a prime concern. It has to feel manageable or I will feel like giving up.
Where am I working out?
The gym is a less expensive option initially, because home gym equipment is not cheap.
But I am much more inclined to actually DO a workout if I can knock it out at home.
Plus, in the long run, a home gym does pay for itself. It's just a little painful up front!
So we've been slowly buying gym equipment, some used, some new, and we have just about everything we need now.
I'll add that you really don't need oodles of equipment, especially when you are starting out. I just used this little kettlebell set from Aldi when I was starting out.
You can add things gradually as you need them, and if you budget what you'd spend on a gym membership, it's not too overwhelmingly expensive.
What has weight lifting done for me?
Well, I don't know what the situation is with my bones. Hopefully they are slowly getting denser!
I can definitely see that I've added quite a few pounds of muscle to my frame, though, and I weigh 25 pounds more than I did a year ago.
(Though since I mostly gained muscle, I don't think I look massively different. All the ThredUp rescue box photos are after my weight gain.)
I can tell that when I do things like biking, hiking, or even carrying groceries, I'm much stronger than I used to be.
I also think my posture is better than before, since my back and shoulder muscles are stronger.
In addition, my knees have been less problematic now that I have more in the way of quad muscles, so yay!
Did I change my diet?
Nope, not really.
I'm not bodybuilding or anything, so I'm not interested in drinking protein powder, making big diet changes, or making myself eat when I'm not hungry.
Again: sustainability is really important to me.
I'm still trying to eat healthy, of course...enough protein, whole grains, not too much sugar, plenty of fruits and veggies.
Basically, I try to eat more of the good foods.
I hate restrictive food rules. HATE THEM.
So, I still eat brownies too.
(Brownies are made with this recipe, should you need some chocolate in your life. All pantry ingredients!)
Do I have recommendations for you?
I could post a list of my workout routines, but I'm hesitant to do that because I don't want anyone to get hurt.
I had extended family members who helped me learn to do these exercises with proper form and alignment, which is important for injury avoidance.
If you want to get into weight lifting, I think it's probably wise to get help (a trainer, a class, an experienced friend) so that you know what you're doing.
Bodyweight exercises are a little easier to learn on your own, but it's still important to make sure that you follow instructions regarding form so that you don't get injured.
The important thing: get moving
I obviously do think that weight training is valuable (I'm certainly not doing it because it's fun!), but I believe the most important thing exercise-wise is to get your body moving.
Walking, swimming, biking, housework, yard work...there are lots of non-weight-lifting things you can do to fight the sedentary tendencies we all have in this era of technology.
The human body is meant to move, so whatever you can to do make that happen is probably going to have a positive effect on your health.
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Good for you. I have always disliked exercise, though I ride a stationary bike every morning. A couple of months ago we started going to a rec center pool and doing water exercises for a hour. Which is just walking, running, jumping and generally moving around. It's fun, and I've lost 15 lbs. But the biggest benefit is my blood pressure is down and I lowered my cholesterol by 40 points. Yeah for fun productive exercise.
I added weight lifting to my exercise routine this year too, but I did it mostly for pelvic/back stability. I found a great set of workouts on YouTube created by a personal trainer, it’s called BodyFit by Amy. She has a ton of videos and is still adding them. Another bonus is that she has had two babies while making videos so she has a ton of pregnancy/postnatal exercises on there, so they are good for people just getting into exercising or have back issues. Oh and she shows you a lot of modifications if you can’t do every move and always uses compound movements so the videos are less than 30 min each. It is frugal too because the videos are free on YouTube and all you need is a set of dumbbells and a kettlebell ( I found mine for $10 each at Academy Sports)
**What I love most about weight training is that you can do half the amount of work (or time) that you have to do in aerobics and still get more results:)
Thanks for the tip about the videos. I'm going to take a look at them. I've been wanting to try weight training.
Another vote for Body Fit by Amy! Or YogawithAdriene. Both have great videos on YouTube and have all different levels, beginner to advanced.
The idea of having to go somewhere to work out is a little daunting to me as well. I know I'll never stick to that, so I do small workouts at home. My big issue now is time, so I've been thinking about adding more weight training to my exercises, to get more out of the time I have. I also try to take a five or ten minute walk at lunch time at work. My office is on a circular road and we are located at the top of a rise, so the second half of my walk is uphill, which is good.
My goal is to be like my late mother-in-law, who in her late sixties/early seventies would mow her big yard with a push mower, and would climb straight from the floor up onto her kitchen cabinets to reach the upper cabinets. She was 4'11" and didn't even keep a stepladder around; she just pulled herself on up to reach things. If she hadn't developed Alzheimer's, who knows how long she could have kept that up.
And some end-game encouragement: my mother is 62 and has been a yoga instructor for going on 20 years now. She’s got biceps any of us would envy and is easily able to cart around her 2yo and 6month old grand babies in addition to wrangling my older kids and I frequently comment that she’s in better shape than I am (I’ve just begun my yoga instructor journey though so not for much longer haha). I’ve got relatives who do not exercise and the difference is fairly major ... we can’t predict the future but having any sort of workout routine is going to help! I’ve got so many injury issues that I stay away from weights and do yoga/Pilates/walking, all of which I can now do without pain ... do a few chaturangas and you’ve done a full upper body workout haha.
Thanks for the update. I do light wight training at home and I also take yoga and Pilates classes at a studio that is very close to home. The yoga is more enjoyable but the Pilates is a great body workout. The classes are somewhat social events for me. I am due to have a bone density scan so we'll see how I'm doing at almost age 61 versus the results of 6-1/2 years ago.
I ran into a friend the other night. She is in her 70s and said her latest bone scan showed improvement which she attributes to doing yoga.
I kind of wish I'd had a bone scan done as a baseline so I could find out if this is working. But I suppose I just have to trust the process!
That's such a great attitude! I have some medical issues that make exercising regularly challenging. Like you, I'm fine with the way I look, but I want to feel stronger than I do now, and I'd like to live a more active life. I've never really considered weightlifting as a goal, though, so thank you for the inspiration! I'm still in an early stage of using physiotherapy to get myself into a state where I can tolerate body-weight exercise, but I do find it satisfying to use ankle weights and teeny-tiny 1-2 lb hand weights as part of that.
On frugality, I can say this: I am not someone who has ever exercised regularly. I live in a building with a gym and a pool...which I have used once in 15 months of living here. My opinion is that if you don't already have an exercise routine (which could be anything, including going for walks 3x a week), paying more for a gym membership won't be the magic bullet!
That is a very solid point! Without a routine, a gym can be just a big waste of money.
Yes! I agree wholeheartedly with everything you have said, Kristen. I have been regularly exercising (cardio and strength) for over 10 years now and I think you are SO right in making sure what you are doing is sustainable. I have exercised at home and at the gym and truly, you just gotta do what works for YOU. I will never love exercise, but I miss it if I can't do it. I also find that it's helpful to have a mindset similar to that of brushing my teeth--I don't love brushing my teeth regularly, but I don't hate it either, and I would never consider skipping it unnecessarily for extended periods of time, so why would I treat the rest of my body any differently?
I gotta say, I find some of the comments funny--I assure all of you that the closer you are to 60, the less that will seem remarkably old for exercising (I am 54). There are many people in my gym in their 70s and 80s who do a pretty vigorous workout, and my own mom had a personal trainer at 85. I find them more inspiring than the young people--typically they have more physical challenges as well as life challenges (caregiving, friends becoming ill and dying .... ) and still they make a priority out of staying in shape.
Kristen .... that's gotta be 25 pounds of sheer muscle! Wow! Think of the good example you are setting for your children in regards to the importance of exercise.
Well, I mean, there IS definitely more fluff on my body than there was before. I understand that it's pretty darn hard to gain only muscle, and that some fat often comes along for the ride. Ha. But it's ok...it's nothing crazy, and I'm not willing to do the exercise/diet routine required to shed the fat while maintaining the muscle, especially because I'm not doing this whole thing for looks in the first place!
Could be added bone density too
Ooh, I do hope so!
Yeah. I turn 40 this year and my current exercise routine consists of gardening and hauling around my no-longer-baby daughter. Not that these aren't something of a workout, but they are not enough. I know this. I come from a family of intense exercisers--the sort of people who do triathlons and endurance swimming races--but I've never been that sort of exerciser. Different things have worked for me at different times of my life. For awhile it was running, then I did the 30-day shred very successfully, at one point it was just walking. But I haven't figured it out yet for this time of my life. Gotta get on it, though. I feel like some of my joint pain would be improved with improved strength; it's just a matter of figuring out how to do that without hurting myself more.
Anyway. Enough ramblings. I'm so impressed with your considered approach to the exercises that will benefit you most in the long run. Hooray for you.
Perfect post, in my opinon. ;).
I get a visceral reaction (and it's not good) when I hear people doing the 'keto' diet. I have to tune out, turn off or delete altogether.
I HATE restrictive diets as well, because I, too, am in it for the long haul. And I believe it's a disgrace to the Italian race to give up pasta. Period.
Having said that, bone density is important and this post reminded me to get going on my own weight program. (lifting, that is.)
I know some people with personalities different than mine really thrive on a regimented eating plan...they like the structure. But I just find that rigid food rules make me want to eat worse than I would otherwise! I rebel.
If exercise prevents medical issues & future medical bills and you happen to be American...this is very frugal advice indeed 🙂
I agree! It's quite on-topic if you think about it. 🙂
You are so right, in the long run lfting weights at home is a very frugal concept. Maintaining muscle mass and bone density into old age prevents so many expensive medical issues.
I have very dense, thick bones and tend to gain muscle quite easily, so lifting weights is far and away my favorite exercise and I have done it for years. I do find it fun, which sounds odd, but I think finding running enjoyable is unimaginable because I run like a herd of elephants coming to town. Adding 25 pounds to your small frame is rather amazing, though. It looks like you made a wise decision because you have clearly needed to add some muscle.
I have to say, seeing this blog transition to a bodybuilding blog would have been HYSTERICAL. I am slightly sad. Hahaha!
Oh dear...like, posts with me flexing in workout clothes? And lots of before and after shots?
NOT HAPPENING. lol
You are lucky to have the bones you have, and easy muscle gain. Yay you!
Also: Even though I'm kind of small-framed, I hate running with the passion of a thousand burning suns. I hate it more than weight lifting for sure!
I'm telling you...it would have been so funny to me to watch the blog turn into "the Frugal Fitness Girl"! So out of character compared to what you have done up to now.
My heavy bones make me sad when I weigh myself because I weigh MUCH more than I appear to, so that number bugs me. However, I am fit and super strong and my actual appearance is just fine. It's taken me nearly 40 years to accept that it is okay to weigh so much since I am not actually overweight in terms of unhealthy fat on my body. I don't know if I am explaining it well. Basically, at my weight I should be obese but I am trim and muscular. In pics I am taller and larger than my friends but not "fluffy". It has been hard to accept throughout my life but it has benefits, there is no doubt. I can easily do a fun and very physical job that most women cannot do. I can lift heavy and get strong quickly. I can open all the jars..... And, yeah, my likelihood of developing osteoporosis is nearly zero. More pros than cons.
I can tell from your posts you are active with your kids. I’m almost 72, never exercise but do walk, still work in a professional job and am overweight BUT I have great bone density, maybe get a cold every 3 years and am quite healthy. Don’t sweat it - just keep up with the kids. I had 2 in my 20s and 1 at age 39. I also sailed through menopause.
Anyone interested in fitness especially home fitness can access ACEFitness.org. There is a wealth of information about all types of fitness and exercises. If you get on their mailing list you will receive periodic info from professionals about exercise, diet and health. Highly recommended.
Posture has been one of the things I've recently become obsessed with. Computers and phones are ruining posture. Not just mine — and mine is really lousy compared to before I worked solely on a computer — but in general. I need to add strength to my back and add stretch to my front, but know that my best bet at this stage of life is to remain mindful about standing and sitting up straight.
It's interesting that many people cite the "when I turned 40" reason for starting new things. I'm always behind. Now at 43 I realize that I really would like to diversify my work away from computers, and in no small part because of saggy muscles and poor posture. But age seems to have little to do with it in my head.
The thing about exercise for me is that it's not productive. If I'm going to be moving, I'm going to need to be doing something productive — mowing, wrenching, creating, some kind of productive thing. Exercise for the sake of health alone isn't compelling for me.
Kristen, have you taken the Four Tendencies quiz? You talked about it here https://www.thefrugalgirl.com/what-im-into-and-how-my-january-habit-worked-out/ but I'm basically positive you're an Upholder, lol, which is why self-determination to exercise (or to do any other regular thing, such as keeping up a blog so beautifully) works so well for you, and not even a little bit for me, as an Obliger with some pretty strong Rebel leanings. https://quiz.gretchenrubin.com/
Yeah, I did take the quiz a few years ago and I think I was an upholder!
Ok, I just took it again (between sets of deadlifts. Ha.) and I came up as an Upholder. I definitely see overlap with Obligers, but I understand that the difference is that Upholders can keep up with expectations they set for themselves, but Obligers struggle. So, I definitely think I fall more in the upholder category.
No one told me to write a blog, and yet I've been at it for 11 years. That's probably not something an Obliger would have done.
I think there's a tiny bit of rebel in me...it's why I hate restrictive diets. I'd rather make healthy choices on my own. But overall, I don't think I'm particularly a rebel.
I knew it! *preens*
Blog consistency; ability to track/adhere to budgets and meals; self-initiated workouts — all very Upholder.
IMO, most entrepreneurs are expressing some amount of Rebel, whether they set out to be an entrepreneur or not.
Further unasked opinion is that restrictive diets usually have some kind of glaring fault. Balance is the key.
I loved this post it went well with how my life has gone this last week. Thank you for being real about what, how, and why you do work out.
0% chance of becoming obsessed, LOL
Good for you! My profession is Rehabilitation Assistant in an hospital (physical therapy and occupational therapy). I mostly work with seniors, and let me tell you that I often know right away if omeone has been active through out their life versus inactive! It really does change the aging process (or decline is some instance) and the way they carry themselves. Keep it up!!
I am in my 60's and since my 40's I have been doing my workouts at home. I use light weights-- purchased at target with coupons years ago-- and we invested in a good quality treadmill. WORTH IT OVER THE LONG RUN! I don't like getting up,driving to a gym, etc. I also use a STEP with a Reebok Step video on my TV and a Richard Simmons exercise video I love. GOOD FOR YOU for building good health habits that will pay off big time.... Building in some outdoors exercise is always fun too..hiking is a family hobby!
I do have a question. How long do you work out each time?
That depends on what workout I'm doing. If it's a day with high intensity interval training, that might take less than 20 minutes. A workout with weights would take more like 45-60 minutes.
Kristen, I love this post! Thank you! And congratulations--your results are awesome and your mindset is impressive, too! Was your barbell something you got used/locally? Do you have a recommendation on brand? I am finally going to invest in one but there seem to be tons of options and I have no idea...!!