Cost of Strength Training: Worth it? Alternatives?

[cjones]

Hello and Happy Fourth to everyone!

I'm at a point of wanting to add some serious strength training to my life. I take dance classes and enjoy them (I am not a professional, just a longtime enthusiastic amateur) but they do not do much if anything for core strength, which is my biggest concern.

I should say that I'm 59 years old, and very cognizant of what age could do to my body. (I observed a possible future for myself in my own mother who had severe rheumatoid arthritis in the hips and extreme mobility and pain issues. She always did aerobic exercising and ate well and did not indulge in smoking or other bad habits.)

I have osteopenia and I believe strength training could do a lot towards preventing or postponing future problems.

I bought a package of one-on-one Pilates lessons, which include a lot of weight-bearing and strength training, esp. for the core and I love this, but the expense of one-on-one is significant. There are classes I could take for a lot less, and I suppose I will try them--I just doubt whether I am good enough at the basic moves and techniques to benefit from a class. It's truly shocking to me how inept and weak I am in the places they work on--despite years of dancing.

I'm generally quite discouraged at the cost of strength training and am hoping that the members of this Forum will have some wisdom and advice.

Either ways to get effective training for a weak aging novice, or maybe a different way of thinking about this process.

Thanks!

[HappyHiker]

I don't know what your Pilates is costing you, but I do core strengthening exercises at my gym, which costs me about $30/month. There are various machines there that target the core muscles as well as benches you can incline to do sit-ups. If $30/mo. is out of your range, you could simply do sit-ups for core building.

Google "core strengthening exercises" you could do at home with minimal/no equipment.

[bae]

I do strength training at home with an inexpensive set of kettlebells.

[ApatheticNoMore]

Well I decided I couldn't even spend $30 a month to go to a gym when I hate the gym from money I earned at a job I hate. It was just: so I both hate earning and spending the money? This doesn't make any sense to do anymore. So I don't do much at present beyond walking outdoors all the time, the kettlebells idea sounds possible.

[bae]

So I don't do much at present beyond walking outdoors all the time, the kettlebells idea sounds possible.

You can use them for a wide variety of purposes, from simple flexibility to core strength to aerobics to balance to strength training/bodybuilding, depending on the weight you use and the exercises you do. I am using them to get quicker and stringier, and less Conan-like, as I figure maintaining the amount of mass I carry around today won't be all that good in my 90s.

And you only need a few sizes of cheap, easy-to-store kettlebells, and can find all the instruction you need for free on Youtube.

If you do go with kettlebells, proper form is really important to avoid injury, like any weight activity, even the little ones can mess you up if you use power over technique. Ask me how I know this...

[cjones]

The "proper form" issue is what's holding me up from the inexpensive home do-it-yourself alternative. I have tried Pilates videos at home and ended up in excruciating pain. More than once. I could afford $30 for a gym, but I am afraid of trying to use those machines without one-on-one training.

[HappyHiker]

Most gyms, when you join, will train you on the machines at no extra cost. Or you could hire a trainer for a one-time orientation.

[Spartana]

Most gyms, when you join, will train you on the machines at no extra cost. Or you could hire a trainer for a one-time orientation.

This is true at all the gyms I've been to. I'm currently a member at "24 Hour Fitness ($14/month with 2 year contract I bought at Costco) and they offer a free training session on their equiptment as well as have employees who will show you how to use any machine if you ask. However, I am a firm believer in not needing a gym or expensive equiptment to workout and strenght build. I think some simple weight bearing exercises at home is all you need. A set of hand weights or just grab something heavy can be used pretty much for anything - arms, legs, crunches, etc.. Lots of exercises you can see online so check those out. I personally like the gym because I am more motivated by that then when I workout alone - where I have a tendancy to have a weight in one hand and a Hostess Ho-Ho in the other :-)! I'm a highly competetive person so seeing others workout helps me to be inspired. Inspired to kick their :moon: that is :laff:

[puglogic]

I go to our local recreation center, which has a good strength-training area and is cheaper than most gyms, and they do a free orientation once per month. They also have one-on-ones if you just need to learn a specific routine and then go on to do it yourself. Are there options like that in your community.

I second the suggestion of kettlebells. My rec center does a workshop (about $10.00) to teach proper form and sequences, and I took it from there at home.

There are some great videos on Spark People that show good form and possible strength training sequences: http://sparkpeople.com
In fact, there are a ton of online resources. You could easily put together your own program.

Congratulations on putting more emphasis on strength training! It is just so important as we get older.

[bae]

The "proper form" for kettlebells isn't rocket science either, so you're not looking at a steep learning curve.

And you can always just make your own kettlebell if need be:

https://lh4.googleusercontent.com/-SHhnH8LNdrM/TzA4eoCp-RI/AAAAAAAAEpM/YbOIhA7xbcE/s576/IMG_0485.JPG

Might want to work up to one that size though.

[awakenedsoul]

cjones,
How old were you when you started dancing? What kind of dance classes are you taking? I'm asking because I danced professionally for 15 years and taught dance for 30 years. You should have excellent core strength from dancing if your'e working properly: (abs in, taillbone down, long back, shoulders back and down, long neck, hips square, etc...)

My guess is that you started dance later in life and that maybe you weren't corrected properly. Or, you are taking classes that are too hard for you. A pilates tape should be easy for you if you have good dance technique. It shouldn't cause any pain, if you are working correctly. (Unless your back is out of place or you have a hip injury.)

Russian ballet studios offer something called Stretch and Strengthen classes that are excellent for building strength and power. The exercises are done on a mat. They're similiar to a gymnastics class of conditioning.

Are you warming up before your dance classes? Are you stretching out afterward? This really helps. Dance is hard on an "older" body, and you have to be really careful that you have pure technique. Many professional dancers still have to have back surgery and hip replacements from the wear and tear.

[Zoebird]

Dancing usually does a lot of "core work" so I'm not sure what sort of "core work" you are looking for.

That being said, I suggest keeping it simple.

chin ups, push ups, planks and side planks, lunges -- should be enough to build the bone/muscle that would do you well. Over time, just increase volume.

Also, sun salutations. great little full body work out.

[Woodhaven]

There is no need for a gym membership. Zoebird is spot on, as they say. Form is critical. No faster than 5 seconds up, 5 seconds down, and slow turnarounds minimize forces on connective tissue and joints. Learn how to do a proper body-weight squat (it's as if you are sitting down in a chair, descend until or just past thighs parallel to ground), a proper pushup, and install a chin-up bar in your garage or place of your choosing. You will need to build up to the upper body movements as most women are especially weak in this area, but you can do it! There is no need for dedicated core exercise but it won't hurt. Forget about crunches and sit-ups. Google "sarcopenia" and understand why you are so wise to begin this now!

[Woodhaven]

Just realized the most recent post on this was July. I am late to the party. How are you progressing?