femme forte
Level 4 Valued Member
Sorry for long post. It's my first so I'm providing some background.
ME:
I'm a female who just turned 58 at the beginning of September. I played a little tennis in high school. Active with two athletic multi-sport children. Through practicing for hours with my kids, I have earned how to play baseball, soccer, lacrosse, softball, and basketball (though my son still falls down laughing at any of my attempts to do a layup).
HISTORY:
At 5’2”, I have maintained a weight of 120/125lbs just by eating decently & cardio as well as good genetic luck (being French). Unfortunately, though the weight stayed the same I got fluffy aka skinny fat. Over the years, I dabbled with some weight training and kettlebells but never did anything consistently.
Then a few years ago, I had thyroid malfunction disaster – my weight ballooned up to 135lb – heaviest ever.
While working with doc on medication, I paid even more attention to cardio/diet but I also tried to maintain/gain muscle with weight training.
This did not go well as I attempted the following:
1. I started a full body beginners’ workout 3x a week – 6 weeks in – developed painful , stiff shoulder problems – too aggressive with adding weights for my age – stopped for a while and went back to cardio
2. I again started a different full body beginners’ workout 3x a week – not as aggressive with adding weight but 8 weeks in –shoulder problems flared up –- stopped for a while and went back to cardio
3. I again started a third full body beginners’ workout 3x a week really light weight – 8 weeks in again –shoulder problems AGAIN –- stopped and went back to cardio
Okay so I got the message: after persistent shoulder issue, visits to sports doc, two cortisone shots – weight training by myself was not working. Either I’m not doing weight properly or I’m still being too aggressive with progressions.
So I tried something new. I started going to the adult classes (mostly body weight with some dumbbell/trx work) at a sports performance gym that my son was attending. Workouts were targeted to my specific goals (wanted to be able to do pullups again) and around my weaknesses (shoulders) so easy progressions to work through the problems. Finally found success: not only was I able to do pullups, I started adding lean mass.
But this did not last: after almost a year of training there, the adult classes were changed from targeted, individual workouts to generalist programming for the entire class. I’m sure it was less expensive for the gym – they didn’t have to make individual plans for each of the adults in the classes. The problem for me was that lots of the exercises were aggravating my shoulder(s) again. I had to keep asking for substitutions. Coach was very responsive and adapted the workouts for me but having to ask every time got old.
I stopped the class regretfully and went back to cardio. I managed to keep the weight off but did not progress in gaining lean muscle.
Then a few months ago, yet another thyroid malfunction. Weight ballooned back up. Total frustration AGAIN.
The doc and I are still working on the medication level as ofnow.
I started thinking kettlebells again. I did like doing them. So I went back and re-read ETK which I had bought years ago. But it triggered my memories of not actually like doing the program. Then I found Simple and Sinister. I bought the book. I loved the programming though I was hesitant about TGU’s which I had always found complicated and difficult.
SO WHERE AM I NOW:
I’m just finishing what I called my 12th week of “tentative testing” S&S 4-5x per week. I know it’s not a muscle building workout but I’m starting from such a low baseline that I can feel new muscle in my legs. My core is definitely much better. Arms are just starting to check in. Back and shoulders seem to be gaining muscle also.
I also know I should be transitioning to 1-arm swings but I am still cautious about tampering with my shoulders. I’m sticking with double hand swings for the workouts. Right now, I’m alternating 30lb/35lb’ers for a total of 10 sets. I “own” the 30. I’m doing the TGU’s with 26lbers. That’s not heavy for most of you folks but given that I purposely started off extremely light especially on TGU’s (started with shoe) and have been careful about adding on poundage, I’m comfortable with my progress.
I did make the mistake of adding in a beginner body-weight 3x a week program around week 9. At that point, I was transitioning from the 22lb to 26lb for TGU by working in sets of 26lb along with sets of 22’s. After two weeks of the body-weight training, my left shoulder (always the less stable and strong), could barely do the 26lb KB for the TGU. I nearly dropped the bell. I stopped the body-weight workouts. I rested from everything for three days and started again with plain S&S. I then managed to knock out all five sets of solid TGU’s with 26lber with no problem. So lesson learned, work the plan as written.
FINAL WORD:
1. I love that S&S is a daily program. The habit formation makes it so much easier to keep going. It’s also a no brainer as to what I’m doing that day.
2. I love that it is “practice”. At first, I was trying to do all the swing sets in five minutes. I re-read the book and realized I was missing the point of PRACTICE. So now, I’m focused one rep at a time. I challenge myself to make every rep to be the best. I’m constantly reading, reviewing and watching the video to tweak my form.
3. Doing the Program as I’m doing it has NOT caused flareup of my shoulder issue. Yay.
ONE WHAT THE HECK:
I’ve gained so much in grip strength that I can open jars with no problem.
I have added arm bars as a rehab.
I’ve also extended the cool down with yoga.
I want to especially thank whoever gathered all the pointers in the Sticky Post: Technique: GU, Swing & Goblet Squat. Those pointers were extraordinarily helpful.
So thanks for S&S. With time and patience, hopefully this will be the healthiest route to “Simple” and health.
ME:
I'm a female who just turned 58 at the beginning of September. I played a little tennis in high school. Active with two athletic multi-sport children. Through practicing for hours with my kids, I have earned how to play baseball, soccer, lacrosse, softball, and basketball (though my son still falls down laughing at any of my attempts to do a layup).
HISTORY:
At 5’2”, I have maintained a weight of 120/125lbs just by eating decently & cardio as well as good genetic luck (being French). Unfortunately, though the weight stayed the same I got fluffy aka skinny fat. Over the years, I dabbled with some weight training and kettlebells but never did anything consistently.
Then a few years ago, I had thyroid malfunction disaster – my weight ballooned up to 135lb – heaviest ever.
While working with doc on medication, I paid even more attention to cardio/diet but I also tried to maintain/gain muscle with weight training.
This did not go well as I attempted the following:
1. I started a full body beginners’ workout 3x a week – 6 weeks in – developed painful , stiff shoulder problems – too aggressive with adding weights for my age – stopped for a while and went back to cardio
2. I again started a different full body beginners’ workout 3x a week – not as aggressive with adding weight but 8 weeks in –shoulder problems flared up –- stopped for a while and went back to cardio
3. I again started a third full body beginners’ workout 3x a week really light weight – 8 weeks in again –shoulder problems AGAIN –- stopped and went back to cardio
Okay so I got the message: after persistent shoulder issue, visits to sports doc, two cortisone shots – weight training by myself was not working. Either I’m not doing weight properly or I’m still being too aggressive with progressions.
So I tried something new. I started going to the adult classes (mostly body weight with some dumbbell/trx work) at a sports performance gym that my son was attending. Workouts were targeted to my specific goals (wanted to be able to do pullups again) and around my weaknesses (shoulders) so easy progressions to work through the problems. Finally found success: not only was I able to do pullups, I started adding lean mass.
But this did not last: after almost a year of training there, the adult classes were changed from targeted, individual workouts to generalist programming for the entire class. I’m sure it was less expensive for the gym – they didn’t have to make individual plans for each of the adults in the classes. The problem for me was that lots of the exercises were aggravating my shoulder(s) again. I had to keep asking for substitutions. Coach was very responsive and adapted the workouts for me but having to ask every time got old.
I stopped the class regretfully and went back to cardio. I managed to keep the weight off but did not progress in gaining lean muscle.
Then a few months ago, yet another thyroid malfunction. Weight ballooned back up. Total frustration AGAIN.
The doc and I are still working on the medication level as ofnow.
I started thinking kettlebells again. I did like doing them. So I went back and re-read ETK which I had bought years ago. But it triggered my memories of not actually like doing the program. Then I found Simple and Sinister. I bought the book. I loved the programming though I was hesitant about TGU’s which I had always found complicated and difficult.
SO WHERE AM I NOW:
I’m just finishing what I called my 12th week of “tentative testing” S&S 4-5x per week. I know it’s not a muscle building workout but I’m starting from such a low baseline that I can feel new muscle in my legs. My core is definitely much better. Arms are just starting to check in. Back and shoulders seem to be gaining muscle also.
I also know I should be transitioning to 1-arm swings but I am still cautious about tampering with my shoulders. I’m sticking with double hand swings for the workouts. Right now, I’m alternating 30lb/35lb’ers for a total of 10 sets. I “own” the 30. I’m doing the TGU’s with 26lbers. That’s not heavy for most of you folks but given that I purposely started off extremely light especially on TGU’s (started with shoe) and have been careful about adding on poundage, I’m comfortable with my progress.
I did make the mistake of adding in a beginner body-weight 3x a week program around week 9. At that point, I was transitioning from the 22lb to 26lb for TGU by working in sets of 26lb along with sets of 22’s. After two weeks of the body-weight training, my left shoulder (always the less stable and strong), could barely do the 26lb KB for the TGU. I nearly dropped the bell. I stopped the body-weight workouts. I rested from everything for three days and started again with plain S&S. I then managed to knock out all five sets of solid TGU’s with 26lber with no problem. So lesson learned, work the plan as written.
FINAL WORD:
1. I love that S&S is a daily program. The habit formation makes it so much easier to keep going. It’s also a no brainer as to what I’m doing that day.
2. I love that it is “practice”. At first, I was trying to do all the swing sets in five minutes. I re-read the book and realized I was missing the point of PRACTICE. So now, I’m focused one rep at a time. I challenge myself to make every rep to be the best. I’m constantly reading, reviewing and watching the video to tweak my form.
3. Doing the Program as I’m doing it has NOT caused flareup of my shoulder issue. Yay.
ONE WHAT THE HECK:
I’ve gained so much in grip strength that I can open jars with no problem.
I have added arm bars as a rehab.
I’ve also extended the cool down with yoga.
I want to especially thank whoever gathered all the pointers in the Sticky Post: Technique: GU, Swing & Goblet Squat. Those pointers were extraordinarily helpful.
So thanks for S&S. With time and patience, hopefully this will be the healthiest route to “Simple” and health.