Betsy's Laboratory - Stronger with a Trainer

About 18 months ago I began working with a personal trainer for 30 minutes each week at the Strongsville Recreation Center.  It has been a surprising experience and one that gave me immediate and pleasant results.  I’ve worked with two different individuals as my trainers and have learned so much from each of them.  I am stronger and more confident about what I can still do even as I get into my late 60’s.  A big shift in beliefs has occurred.

Why I became curious:  As I have mentioned in previous posts, menopause has brought new challenges for maintaining my weight, blood pressure, bone density and glucose levels.  My doctor wasn’t too concerned for me yet, but most of the ladies I know are being prescribed medications they don’t particularly like due to side effects.   I was aware of how rapidly people lose muscle mass at my age.    I was already using a pair of 8-pound weights at Jazzercise at least 5 days a week and assumed that was enough.  Was I wrong? 

What and how I learned about strength: As I followed podcasts, I became very curious about the research around weight training and in particular the LIFTMOR randomized controlled trial that studied weight training in post-menopausal women diagnosed with osteoporosis.  The women in the study group used supervised high-intensity resistance and impact training (HiRIT), with high weight loads.  Supervision was an important element in the study to avoid possible injury in this already compromised group of women.  The study compared 8 months of twice-weekly, 30-minute, supervised HiRIT (5 sets of 5 repetitions, >85% 1 repetition maximum) versus a home-based, low-intensity exercise program (CON).  The researchers were delighted to find that the HiRIT program enhanced indices of bone strength and functional performance in postmenopausal women with low bone mass. Some women even gained height!  Contrary to current opinion, HiRIT was efficacious and induced no adverse events under highly supervised conditions.  Also surprising, the control group of women using a low-intensity exercise program experienced continued degradation of bone mass.  My takeaway from this was to explore ways to get 30 minutes of heavier weight training twice a week and do this without hurting myself.

Why I invested in a personal trainer:  I needed an expert to help me as I had a history of knee and foot surgeries and had never spent much time in a weight room or with weight training machines.   I was aware there were trainers at the Strongsville Rec Center and once I inquired, learned I could purchase a package of sessions and work with a professional for 30 minutes each week for about $20.  I figured that I could repeat what I learned from my trainer for a second 30-minute session each week while also maintaining my 5-6 hours per week of Jazzercise classes. I was initially assigned to work with Patrick, a 20-something recent graduate of Kent State.  I figured he was up to date on training methods and hoped he could relate to an older gal like me.

What most surprised me:  Patrick immediately gave me some big challenges and despite my cardio fitness, I was a wimp when it came to weights.  I remember getting light-headed and almost passing out during our first session together.  Patrick fine-tuned our approach and within a month, I was lifting much heavier loads with ease and good form.  It was thrilling to try bench presses, dead lifts and leg presses and see my body responding well.  There was this rush of confidence that made me giggle.  About 6 months after I started the weight work, Jazzercise also introduced a format change that encouraged heavier weights.  Thanks to my regular time in the weight room, I was more than ready for that.  I purchased a set of 10-pound weights to use in class, soon graduating to 12 lbs. which I continue to use with ease.   One of the unexpected benefits of all this weight work has been that my knees and legs are much more stable.  I’m jumping and doing high impact moves again without any irritation at all.  Patrick eventually left the rec center to study to become a physical therapist, and I was assigned a new trainer, Jenny, who is closer to my age and very skilled and making me strong and exhausted in a safe way.  I will continue to work with Jenny as long as she will have me. 

What I learned and applied for lasting results:

·      2 sessions of 30 minutes of heavy strength training a week work well for my schedule. 

·      I continue to work with a trainer once a week to keep things new, challenging and interesting.  My second weekly 30 minute session on my own builds on what my trainer has taught me.

·      Adding more protein and creatine to my diet has also helped my strength improve.

·      Gaining muscle has also stabilized my blood sugar and weight.

·      My range of motion has

improved as my strength increased.

·      I recover quickly from a strenuous workout and am rarely sore.

Conclusions & Results:   Investing in strength training with help from a professional has helped my body and reshaped my beliefs too.  I am now confident going into a weight room and I also know how to get more out of my workouts by slowing down, doing moves that challenge my body and strengthen my core.  My trainers have taught me all sorts of things to help me make the most of my fitness time and to prevent injuries.  My time with personal trainers has been worth every penny, plus my Medicare Advantage plan reimbursed a good bit of it.