Inspiration and info for midlife women who lift—or want to start

Category: Mailbag Monday

Older woman holding smartphone in the gym, smiling because she knew how to get motivated and stay consistent.

How do I get motivated and stay consistent?

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I’ve been going to the gym on and off for five years. I go from fully committed, getting great results, great diet, etc. to falling off and starting again. I can’t figure out how to get motivated and stay consistent.

If this is a priority for you, stop allowing training and good nutrition to be a choice based on how you feel, or on motivation. 

Build habits. 

Female athlete using foam roller to alleviate muscle soreness, DOMS

I’m not sore—do I need to work harder?

My question is, how come I haven’t been getting sore? I’ve been lifting heavier, getting my protein in, but the last few weeks I only feel sore or tender sometimes. Makes me wonder if I’m not working hard enough, but it feels like I am when I’m in the gym!

Soreness is absolutely NOT the measure of how hard you’ve worked!

The underlying biology of delayed onset muscle soreness, which typically hits 12-18 hours after exercise and is often called “DOMS” by lifters) is not very well understood, but we do know it’s the result of microscopic muscle damage (which is how we get muscles to grow) and that a few specific scenarios tend to cause it.

Surfer on a big wave at Jaws in Maui, Hawaii, as an example of overcoming fear when dealing with a heavy barbell in strength training.

How do I Psych Myself Up Before Heavy Lifts?

Do you have any tips for mindset and overcoming fear before heavy lifts? My issue is when I step up to a big lift I try to psych myself up but there’s always a voice telling me “you’re gonna fail this.” How do I shut that voice up?!

This is a common problem and one I deal with myself sometimes. I jokingly apologized to my coach recently for being a head case—my self-talk has been pretty poor as I struggle to come back from a back injury—and he kindly referred to me as a “psychological athlete” 😂 and said he’s going to tell me to just shut my brain off for the entire day at Nationals in a couple of weeks.

But, how do we shut our brain off? How do we stop thinking so much and just DO the damned thing? 

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