By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.
not alone in wondering if you’ve missed the boat on getting fit. The good news? You haven’t. It’s a common feeling for those of us who are considering starting a fitness journey later in life. The gym can seem intimidating, the sheer volume of information can be overwhelming, and it’s easy to feel impatient for results. This article is designed to be your guide, a clear and actionable roadmap for beginners in their 40s and 50s who are ready to embrace strength training. We’ll break down the process into simple, manageable steps and show you how the 12reps app can be the perfect companion for your journey.
How to Begin: Frequency and Focus
One of the most common questions from beginners is, “How often should I work out?” The answer is simpler than you might think. Start with 2-3 full-body workouts per week. This frequency allows your body to learn the fundamental movements correctly while giving it ample time to recover and adapt. A full-body workout doesn’t have to be complicated. It should include a few basic movement patterns: a push movement (like push-ups or a chest press), a pull movement (like rows), a squat or lunge variation, and a hinge movement (like glute bridges or deadlifts). [3]
Proper form is crucial to prevent injuries and get the most out of your workouts. This is where a tool like the 12reps app can be invaluable. It provides guided workouts and exercise demonstrations, acting as a virtual personal trainer in your pocket. It takes the guesswork out of your training, allowing you to focus on your form and build a strong foundation.
The Timeline for Results: Patience is a Virtue
It’s natural to want to see results quickly, but it’s important to have realistic expectations. The initial results of strength training are often felt before they are seen. During the first 4-6 weeks, you’ll experience what are known as “neurological adaptations.” This means your brain and muscles are learning to communicate more efficiently, making you feel stronger, more energetic, and more coordinated. [1]
Visible changes, such as increased muscle tone and fat loss, typically start to appear around the 2-3 month mark, provided you are consistent with your workouts and nutrition. However, progress is about more than just what you see in the mirror. Celebrate the non-scale victories: lifting a heavier weight, having more energy for daily activities, or noticing an improvement in your mood. A workout tracker can help you visualise this progress and keep your motivation high. [2]
Real Stories, Real Results
Let’s consider a hypothetical but realistic case study: Sarah, a 48-year-old woman who had never lifted weights before. She started with two full-body workouts a week, using the 12reps app to guide her. Initially, she struggled with consistency and felt discouraged when she didn’t see immediate changes. But she stuck with it. After six months, Sarah had lost 10 pounds, but more importantly, she felt stronger, more confident, and had more energy than she’d had in years. She could carry all her groceries in one trip and keep up with her kids without feeling winded.
Sarah’s story highlights a few key lessons: consistency is more important than perfection, progress isn’t always a straight line, and the mental benefits of strength training are just as significant as the physical ones. You can write your own success story. The first step is to start. Ready to write your own success story? Download the 12reps app and start your journey today.
Conclusion
Starting strength training in midlife doesn’t have to be complicated or intimidating. Begin with 2-3 full-body workouts per week, be patient with your progress, and focus on consistency. Remember that it’s never too late to get fit and strong. The transformative power of strength training can have a profound impact on your physical and mental well-being. Join thousands of women who are getting stronger every day. Begin your free trial on the 12reps app now.
References
- [1] Neural adaptation to resistance training – https://pubmed.ncbi.nlm.nih.gov/3057313/
- [2] How Long Does It Take to See Results From Working Out? – https://www.polar.com/blog/how-long-to-see-results-from-working-out/
- [3] The Ultimate Full Body Workout For Beginners – https://www.menshealth.com/uk/workouts/a61233558/the-ultimate-full-body-workout-for-beginners/
