Getting stronger does not come naturally for me. I have to really set my mind to it to do it! A few years ago I was my strongest, and since having Birch weights have taken a backburner. I’m itching to lift heavier again, and need all the encouragement I can get!
When I think back to my body in 2006/2007 I was thin but I was not strong. In photos from that time era I look fragile! In the years that followed I started to do more strength training and put on what looked like a much healthier weight for me. (I haven’t weighed myself in years so I don’t actually know many numbers.) But my favorite version of my body was actually 2015/2016 when I was lifting weights on the regular. I started working with personal trainer Erin in 2014. Once I had a good foundation, I went to group ex and rarely missed a strength class, and I had increased to 20lbs for my upper body and a 35lb kettlebell for my lower. I will also say that back then I had one 3/4 year old and the time to devote to consistent workouts.
What changed? + Soccer + Birch
In the years that followed, I started playing more soccer, which led to the need for more rest days, and as a result, less strength training. And then I spent two years giving birth and caring for a baby. When time was tight, lifting weights really fell by the wayside in favor of the activities I really enjoyed most: soccer, walks + runs, and the occasional group ex class that mixed in some weights. While I never stopped lifting weights, strength training didn’t have the same focus as it once did. The weights I could lift in my favorite strength class dropped down to 10/15s dumbbells and 25/30s kettlebells.
Weight lifting is not my favorite way to exercise
I would take a run, walk, or soccer game over a strength class – any day. I find weight lifting on my own boring and either impossibly hard or too easy. Plus, it’s not the easiest activity to do with kids underfoot. I am very active with my kids, but most of the time that involves cardio (unless you count picking up my 25# toddler!) Since our gyms have been closed, I am doing so much walking and barely any strength. It’s so much easier and more enjoyable to stroller walk or run with a podcast than it is to focus on an intense weight lifting routine.
But I know how important getting stronger is!
Not just for body composition but for the long-term benefits of being strong. I want to be stronger than ever in my 40s!
Actual footage of me attempting to pick up a kettlebell after 4 weeks off of lifting:
My biggest hurdle is my all-or-nothing mentality
I’m of the mindset that if I can’t do a complete strength session with an even number of reps in a certain amount of time it’s not worth doing. FALSE!! I am working very hard to pick up my weights when I’m in the playroom with the boys. They even join me for squats and planks. My goal this summer is to do a full body workout every 2 to 3 days. My favorite program: Chris’s You Tube Flex class.
I do hope that we’ll be able to get back to group strength classes by the fall because I work best with a coach, but until then, please hold me to it. Can you guys check in on me every now and then with some encouraging words?
Tell me how strength training has changed your life!
Kelli says
I’ve been consistently strength training for the past 3 months and am feeling great! I love Sydney Cummings on YouTube! She posts super high-quality workouts every single day and each month has a different goal/theme. If you wanted to go back to her May workouts most of them were strictly weights-based. Only dumbbells too, which is perfect for being at home. Good luck!
Kath Younger says
Thanks for the recommendation!!
Emily J says
YES!!! I love Sydney!!! Do her workouts all the time.
I do strength training to feel strong, better body image (can see those muscles), feeling more put together again post partum example for my kids.
Go Kath!
Kylene says
Another huge YES for Sydney Cummings! I started her workouts in March due to getting burned out from my previous exercise routine. Love her so much! New workout every single day, so much energy and positivity. The best. I have been lifting for probably 10 years. At 41 I feel better than I did at 21! Exercise and weight training helps me maintain my sanity. 🙂
Olivia says
Thank you for this timely post! I’m also someone who would take cardio (running mostly) over weights any day and was actually just speaking with a friend about the difference in body composition when I am doing mostly/only cardio and no weights, versus when I add some strength training in.
I know for me the struggle with incorporating more strength training in has been the old adage of cardio simply being what one does for exercise. I will also admit that I have typically always found strength training/weights to be a bit boring when done on my own.
Your personal experience solidified everything my friend and I had discussed 🙂 Thanks for sharing!
Kath Younger says
Yup totally agree on it being boring!
Katie says
I love this post! I’ve always loved strength training and the way it makes me feel. It’s an incredible confidence booster and I find it’s easier to maintain my weight than if I was just doing cardio (for my body at least). Ever since quarantine started, I’ve been increasing my strength training hard core and have been following Fitness Blender on Youtube. I bought a few of their strength programs from their website (they are 4-week programs that are less than $15!) and I can tell my strength has gotten so much better. I only have up to 15lb weights, but I’m actually using them for so many exercises whereas I wasn’t using them at all before. Also incorporating spin classes in my basement and walks for some cardio. I would highly recommend their workouts. 🙂
Good luck with your strength workouts! You can do it!
Kath Younger says
Thanks!!
Courtney says
Yes, fitness blender is a good home option! They also have a “bored easily” video series that never repeats a move which I find it more engaging!
Megan says
Another Fitness Blend fanatic here! I use their strong series again and again. I get great results and am NEVER bored.
Jen says
Thanks for sharing another of Chris’s YouTube channels! I’ve been loving his Afterburn workouts you shared a while back. I agree, lifting at home is tough mentally!
Kath Younger says
Glad you tried Afterburn!
Amanda says
I fell in love with Body Pump about 2 years ago. I have been going consistently at least 2x a week to the classes at my Y. I dropped a size in pants and overall I look more toned & feel stronger. . This is the class that has made me want to work out consistently. While I enjoy the social part of group fitness, I was missing my outlet during the past few months. My gym offered to loan out equipment (bars and weights) at the beginning of May, and I jumped at it! I signed up for a free 30-day trial of Les Mills On Demand. It’s been a month of enjoying the new classes, however I’m so happy to be able to workout with Body Pump again. Sadly, I had to give the borrowed weights back last week.
I figured I won’t be back to group fitness for a while( and I know I love working out this way! In May I ordered an early 40th birthday present for myself which is a bar, a set of weight plates & a step. They are set to be delivered today. I’m “pumped”!
Kath Younger says
Haha! Pumped!!
Sarah says
I love Body Pump as well. I am not going back to the gym for awhile so have continued the Les Mills OnDemand subscription ($15/ month). I have a bench but only dumbbells but I can get by with that. I also have started doing Body Step again which is so fun! Les Mills OnDemand has a bunch of great options for at home!
Charmaine Ng | Architecture & Lifestyle Blog says
So inspiring! I need to get back to the gym – ever since Covid-19 shut down all the gyms I’ve been extra lazy!
Charmaine Ng | Architecture & Lifestyle Blog
http://charmainenyw.com
Sam says
I am loving Peloton’s strength classes – specifically with Jess Sims. There so many options and durations. I’ve been sticking to 10 minute core classes and 20 minute upper body everyday since quarantine started!
Kath Younger says
That’s so do-able!
Lindsay says
I love strength training, but like you, I work better with a coach or in a class. During quarantine, my husband and I joined BeachBody on Demand and I have been super pleased. They have so many programs and different types of classes, ranging anywhere from 10 to 60 minutes. It keeps me from getting bored and saying “screw it I’ll just go for a run!” 🙂
Kath Younger says
I need to add more 10 minute guided online short classes!
Kerri says
Body Pump helped for me to be more consistent with strength training. I am someone who doesn’t really lose weight with cardio so the results speak for themselves. It is boring but the class and the music helps. What REALLY has helped is I started teaching a similar class (Power Music RIP) and that helps me be consistent.
Amanda G says
That’s awesome you’re just starting to revisit it again, even in small steps. I would say I’m similar in mindset, all or nothing and literally this past week or so, I decided to start some body weight exercises. I feel very weak after having a baby 19 months ago and my main source of exercise is cardio(walks and bike rides). Anyways, even a little goes a long way with strength training. I’m doing a handful of pushups and lunges and arm weights on the regular and it feels good! I realized my weights feel light and chalking that up to carrying my son around. I also feel like my lower body gained a lot of muscle to support my giant pregnant self( I’m 5’2 and in the upper 140’s when I delivered my son). My calves are much more muscular than before being pregnant even when I was strength training on the regular.
Keep it up! Crazy how my own journey back to it started recently too!
Kath Younger says
Sounds like our babies are the same age! I mean TODDLERS!
Amanda G says
Lol yes! I have to remind myself toddler!
Eve says
Thanks for sharing the Coach Chris recommendations! I tried a few classes and holy moly!! I was a sweat fest!
I also joined beach body on demand, not so much for the shakes but for the workouts. I’ve focused more on the cardio workouts and they’ve been fun. Aside from that I spent the last few years completely dedicated to crossfit, and the events of the last few days (racist tweets from the crossfit CEO), has really had me rethink what companies I want to associate myself with going forward, so not sure i will be rejoining
Kath Younger says
Oh gosh! Yikes.
And I’m so glad you liked Chris’s class!! I’ve been doing them in person for 10 years 🙂
Laura says
I want to be doing more strength training at home but I can’t find any weights to buy! I have a set of 5 pound weights and one 15 pound weight but there’s only so much you can do with those. I miss my gym at work with all of their equipment!
Kath Younger says
I just tried to get a heavier kettlebell and you’re right – sold out everywhere. If anyone knows where to buy a 35 pounder LMK!
Sally says
Totally relate to choosing cardio over strength these days. I love lifting weights, and especially love the way it makes me feel, but we recently got a Peloton, and my obsession with the bike has me choosing cardio over strength most days. Although my cardio fitness is vastly improving, I do notice a difference in my body composition by not incorporating strength training as much. I need to get back to it, as I generally feel much leaner when I am more intentional about adding in workouts with weights.
Lorna says
I was just thinking the other day that I need to start incorporating strength training into my workouts again. Thanks for the motivation to actually do so!
Cyn says
When people were panic buying toilet paper and flour I bought a set of hand weights. I’m like you, I love my group classes at my gym and really dislike exercising at home by myself. I have found that using live and recorded classes from teachers at my own gym to be the best way for me to stay motivated. I love your goal to be stronger than ever in your 40’s. I’m going to be 60 this summer and I’m so glad I’ve spent my adult life exercising in one way or another. It’s an investment in yourself, your family and the lifestyle you want. I find myself thinking (especially now) “I’m so glad I’m strong!” You’re so good at motivating others I hope this helps to keep you lifting those weights! Take care Kath
Kath Younger says
Haha – I should have raced for more weights too! I had one set from B was born and a loaner kettlebell. I would be 100% happy with a used one so I’ve been keeping my eye out in the freecycle groups, but I think everyone is keeping them right now.
Taryn says
Love this post. I used to be a long distance runner (half marathon distance) and hardly did any weight training. Once I started weight training my running pace got faster and I got hooked on it (and now only run a few miles a few times a week for fun). Thankfully our gym is now offering outdoor only workouts – in NJ we can have gatherings outside up to 25 people so my gym falls into that category. Each person gets a parking spot with all their equipment and you sanitize your equipment before moving to the next parking spot “station.” It’s been amazing to get back to a group setting like that – so much more motivating! Good luck getting back into it. I agree that a strong body is much more attractive than a skinny weak looking body.
Alison says
Have you checked out the Peloton Digital app? It’s free for 90 days right now. I also dislike lifting, and I hate online classes, but the Peloton classes are short and fun. I’d also suggest committing to a bodyweight strength challenge (20 pushups a day for a month, 50 air squats a day, etc.) – those exercises are killer and they are quick and easy to do with kids underfoot!
Kath Younger says
I haven’t wanted to mess with any apps because I like watching on my big TV (although now that I think about it I think I did get the Peloton app on there…!) You Tube has been so easy. But maybe I will give Pelo another try!
Louise RD says
Popsugar has some good 10-20 minute dumbbell workouts. Anne Renderer is my favorite instructor. Like you, I would MUCH rather run or play a sport than strength train. I find tho, that if I mark it on my calendar, “strength train” every 3 days, I’m held accountable. Feels great to then cross it off my list. So far, it’s been working:-)
Kath Younger says
Ahhh the good old calendar trick!! I’ve been doing it every other day. Different muscles, different routines, but strength every other. It’s been working great!
Hillary | Nutrition Nut on the Run says
Keep me accountable! 😉 Goal: 3 strength/weights workouts per week. My body composition changed immensely when I started strength training years ago after LOTS of long distance running. Love how it makes me feel, just lacking in consistency lately.
Kath Younger says
You know I will!
Alicia says
Hi Kath!
I make strength training a non-negotiable. I’ve worked up to 100 push-ups interspersed within 8 minutes of planks every morning. This happens before I leave my bedroom, before coffee, before my morning run. As for weights, I have a pair of 20lb dbs and do 3×12 bicep curls, overhead presses, rows, squats, forward/backward lunges. Simple and fast. With the muscle memory you have, you don’t need a 45 minute class or a trainer. I’d bet that 15 minutes with your weights 2 or 3 times a week will do the trick. But trust me on the push-ups—it’s a vanity thing but my arms have never looked better. 😉
Kath Younger says
That is an impressive before-coffee routine!!
Amanda says
Can I comment on the tractor in the background of the photo with Birch on the “phone”? Ha!! My son loves loves that toy! So funny! Thanks for the weightlifting inspiration, too!
Kath Younger says
Yes a favorite since Mazen was this age!
Kingsley Koranteng Afriyie says
This is very inspiring, I love training and exercising but my problem is that I don’t have equipment around me so it always been walking around, doing stretching here and there and playing skipping ropes. But I also thank God I found Joel Therein now as a trainer who also teaches me how good it is to train just 7 minutes a day, 3 days a week. You can try his style of training with me. Thank you for sharing.