{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"When Your Workouts Aren\u2019t Working | Women Over 50","description":"When your workouts aren\u2019t working, and you\u2019re doing them, it\u2019s so frustrating. There\u2019s the question of, is it you? Are you not working hard enough?  I\u2019ll share with you that in 40 years, when clients have hit plateaus, those clients who are doing the work, it\u2019s most often not for lack of effort. So, let\u2019s stop pointing the finger at you doing anything wrong. Instead, this post is intended to support you through making changes that will get you back on the road to success. Workouts not working? Or you hit a plateau? Women in midlife will need to change things up as hormones change! Because you\u2019re more susceptible to the negative effects of stress in midlife, reducing the work, not increasing it, can work wonders! Try that reset or any of the 4 other tricks I use with clients and in all our Flipping50 programs to boost lean muscle and fat loss again.  Here are 5 solutions I use for clients whose workouts aren\u2019t working. In fact, I plan these in the Flipping 50 programs, like STRONGER programs, so that we\u2019re mixing it up regularly enough a plateau doesn\u2019t happen. 5 Things to try when your workouts aren\u2019t working How to use these: listen to all of them. Prioritize based on the one that feels like the greatest need for you. Start there. Be sure to follow through. Stick to changes for 3-4 weeks, or at least one in the reset example.  You want to commit to doing it consistently before ruling it out and not working. Keep these in your \u201cback pocket\u201d so you\u2019ve always got a plan if and when plateaus happen. Try a Reset  A week or even a month of truly cutting back may be in order. That alone can boost your progress by reducing inflammation caused by excess stress if you\u2019ve been doing everything and still don\u2019t see results! Take a week and just go for a walk daily. Maybe a yoga session, a little core exercise. Nothing more.  It\u2019s not intuitive but in our membership it\u2019s one of the first things we suggest everyone do. We call it Restore Before More. Don\u2019t worry, we want you to get back to lifting and to HIIT when you feel better, but a break may be just what the body composition ordered.  Change Your Weights  If you\u2019re used to always going heavy, lighten up. If you\u2019re used to light, try heavier. Your body may need a new stimulus.  Slow it down!  If you\u2019re used to going faster slow it down \u2013 a lot!! Tempo training is amazing for offering overload and reduces the need to go heavy. Try lifting in 4 counts, holding for 2 and lowering for 4. It can be a game changer! Speed it up! Alternatively, try lifting as quickly as you can, while still being under control. That\u2019s using power, strength + speed. It\u2019s been proven to boost bone density more than slow and to boost energy expenditure during a lifting session more too!  Sleep a Little More!  I know... sleep can be elusive for women in midlife but it\u2019s when your body supports your exercise by repairing and aligning your hormones \u2013 testosterone, growth hormone, and cortisol to work with you, not against you!  Other Episodes You May Like:  3 Steps to Gain Lean Muscle in Menopause: https:\/\/www.flippingfifty.com\/gain-lean-muscle\/ Exercise for Bone Density Then and Now: https:\/\/www.flippingfifty.com\/exercise-for-bone-density\/ 5 Keys for Building Muscle After Menopause | More Fat Burning & Fat Loss: https:\/\/www.flippingfifty.com\/building-muscle-after-menopause\/ Importance of Strength Training for the Midlife Woman: https:\/\/www.flippingfifty.com\/strength-training-for-the-midlife-woman\/ Resources Mentioned in this Episode:  12-Week STRONGER program: https:\/\/www.flippingfifty.com\/getstronger YouTube videos echoing these choices: https:\/\/www.youtube.com\/flipping50tv Sleep Yourself Skinny: https:\/\/www.flippingfifty.com\/sleep-yourself-skinny Flipping 50 Membership: https:\/\/www.flippingfifty.com\/cafe ","author_name":"The Flipping 50 Show","author_url":"https:\/\/www.flippingfifty.com\/podcast","html":"