I’m a personal trainer – how to feel your best at 50 from exercises to motivational tips

MIDLIFE is no picnic.

With demands from every direction – your job, relatives and children – it can feel as if you come at the bottom of the priority list.

But this life stage calls for more strength than ever, and the experts suggest maintaining a strong body is key.

Unfortunately, the odds often feel stacked against us.

Perimenopause – the years leading up to menopause – typically starts between 45 and 55 and, during this time, hormonal fluctuations, particularly a decline in oestrogen, can cause symptoms that make exercise feel impossible.

“Muscle loss, joint pain and slower recovery impact energy levels and metabolism, making weight management harder,”; says Caroline Idiens.

The 52-year-old personal trainer is the author of new book Fit At 50 and runs online fitness classes on her platform Caroline’s Circuits.

“Strength training is essential for longevity and our quality of life,“ she says.

“It supports strong bones and muscles, preventing injury and diseases, such as osteoporosis, which is prevalent in this age group and beyond.”;

A new study by the University of Exeter has found that resistance training can boost muscle, strength and mobility in menopause in just 12 weeks.

So where do you start? Whatever your situation, Caroline’s advice can help you feel your best at 50, and beyond.

‘I’ve Never Exercised’

No judgement here – perhaps you’ve never stepped foot inside a gym and feel apprehensive or even cynical about exercise.

“My advice here is to just start,”; says Caroline.

Home workouts mean you can avoid the sometimes intimidating and busy gym environment.

“Begin with just 10 minutes of full-body bodyweight exercises [without weights], three times a week, then start to introduce light, 2kg dumbbells,”; says Caroline.

“Once you are comfortable with 10 minutes, increase to 15, then 20.

“Over time, up your weights as your body gets stronger. If you’re new to exercise, your muscles need a chance to adapt to new movements and time to repair afterwards.”;

Get a friend on board to help with accountability.

Keep track of your moves, weights and progress by journalling after each session.

“This is great for your motivation and confidence.

“You need to be consistent with exercise.

“Once you start to see and feel the benefits of your workouts, you will never look back,”; says Caroline.

Before starting a new exercise regime, consult your GP.

WORKOUT: BEGINNER

10 reps each exercise, 20 seconds rest between, three rounds:

• Squats
• Lunges
• Push-ups
• Planks
• Deadbugs

‘I Only Do Cardio’

Cardio lowers the risk of heart disease, supports lung health and burns calories.

But introducing some resistance workouts will help build lean muscle and strengthen your joints.

“I’d recommend three to four 30-minute sessions of strength training weekly, plus two dedicated cardio workouts, which can be 30 minutes long.

“These can be a brisk walk, run, swim or cycle,”; says Caroline.

Or swap one or both of your cardio sessions for a high-intensity interval (HIIT) workout.

“My own cardio session is a full-body, bodyweight-only HIIT workout, where we do 30 seconds on and 10-15 seconds of rest,”; says Caroline.

“Rest periods are shorter to keep my heart rate high and fire up the metabolism.”;

‘I Have Aches And Pains’

Always raise any aches and pains with your GP before starting a new exercise plan.

Resistance training, however, strengthens muscles, which in turn helps prevent joint and muscle pain.

It’s best to start with bodyweight moves to “test the water”;.

If a move causes you any pain, stop.

Struggling with minor back pain?

“Strengthening your glutes can be an absolute game-changer in supporting the lower back,”; says Caroline.

“Equally, strengthening the muscles in your legs will help to stabilise the knees and hips, and work to correct alignment.”;

Squats, lunges and deadlifts are great for working your lower body.

Caroline says that exercises that target the back, such as bent-over rows, renegade rows and press-ups, as well as the core, such as planks and deadbugs, will help to “support both posture and balance”;.

‘I Have No Time’

Exercise often falls down the list of priorities.

To tackle this, Caroline says: “Try to get your workout done in the morning before your daily to-do list has a chance to take over.”;

This has been shown to be most beneficial for weight loss, and a vigorous workout can also suppress hunger levels, which may help you make better food choices.*

“You may start off feeling slow and sluggish but you also may be surprised by the energy you feel once the session is complete,”; says Caroline.

Try the 10-minute rule when you’re feeling unmotivated – start working out for 10 minutes and if you’re exhausted, stop.

If you’re feeling OK, carry on.

“Compound moves, which work more than one muscle group at a time, are a great way to maximise the time you have,”; says Caroline.

“A structured plan is the best way to keep consistent with training.”;

WORKOUT: COMPOUND MOVES

30 seconds each exercise, 15 seconds rest between, three rounds:

• Squats
• Lunges
• Push-ups
• Stiff-leg deadlifts
• Renegade rows
• Bent-over row

‘I Want To Lose Weight’

Weight loss is a priority for many, but Caroline never tells women to focus on the scales.

“During perimenopause and menopause, our bodies change,”; she says.

“For many, the way the body stores fat in midlife, particularly around the tummy, is on their mind.

“Rather than focusing on a certain aesthetic, I help women build strength and feel a new confidence.”;

Results will vary, because everyone is different.

“But you’ll start to see the benefits from four to six weeks,”; says Caroline.

“It’s a case of feeling stronger, rather than aiming for a number on the scales.”;

Consistent exercise works best when combined with a good diet and sleep, too.

Always Warm Up And Cool Down

No matter what exercise you’re doing, always warm up to prepare the body for it and therefore reduce injury risk.

Spend at least 5-10 minutes on dynamic stretches, such as leg swings, lunges and walk-outs, to lubricate joints and muscles and promote flexibility.

“A cool down supports muscle recovery when the exercise is complete,”; says Caroline.

“Include static [still] stretches to cool down at the end of your workout to release tension in the muscles.”;

• Fabulous readers can get 20% off classes with Caroline’s Circuits using the code FAB20 when signing up at Carolinescircuits.com.*