Make Mum Strong
written by Donalee Moriarty
Teresa Millynn is the M3 IPF Australian National Champion and record holder in squat, deadlift and total. Teresa came from a background of no lifting at all and had many health problems (which she has subsequently turned around). She is the mother of two grown sons.
She is pictured here being coached by Liz Craven of Build Fitness
I’m feeling lucky enough today to make four bets with you.
I bet that if you’re reading this blog post:
How did I do?
The sad fact is that if your Mum is not yet strength training, she’s not likely to ever get into it on her own.
It’s also likely that if your Mum has ever thought about strength training and looked on social media or the ‘net about how to get started, she’s been bombarded with enough unrealistic fitness marketing that makes her throw her hands in the air because there’s just no clear messages about where to start.
I reckon that’s about the time we all get sidetracked watching videos of cats being startled by cucumbers, reading about amazing anti-wrinkle creams, and how to ‘burn belly fat fast’. It’s a universal cunning plan to dumb everything down until we’ll laugh at anything and believe almost anything.
Wouldn’t it be great if you could help Mum get into strength training? It’s never too late to start, and the great thing about being a novice is that your Mum can make the most fantastic gains in the first few weeks that will amaze you both, and hopefully keep her motivated to continue training.
Your mother has done so many wonderful things for you. First and foremost, she brought you into the world. If she didn’t care enough to do this, you would not exist. She raised you to be the person you are today. You can only be grateful for this.
It’s time to give something back.
I bet that if you’re reading this blog post:
- you know the benefits of being strong yourself.
- you’re stronger than your mother.
- your mother is in her 40s or 50s.
- you’ve thought more than once about how much better your Mum’s life would be if she just started loving strength training as much as you do.
How did I do?
The sad fact is that if your Mum is not yet strength training, she’s not likely to ever get into it on her own.
It’s also likely that if your Mum has ever thought about strength training and looked on social media or the ‘net about how to get started, she’s been bombarded with enough unrealistic fitness marketing that makes her throw her hands in the air because there’s just no clear messages about where to start.
I reckon that’s about the time we all get sidetracked watching videos of cats being startled by cucumbers, reading about amazing anti-wrinkle creams, and how to ‘burn belly fat fast’. It’s a universal cunning plan to dumb everything down until we’ll laugh at anything and believe almost anything.
Wouldn’t it be great if you could help Mum get into strength training? It’s never too late to start, and the great thing about being a novice is that your Mum can make the most fantastic gains in the first few weeks that will amaze you both, and hopefully keep her motivated to continue training.
Your mother has done so many wonderful things for you. First and foremost, she brought you into the world. If she didn’t care enough to do this, you would not exist. She raised you to be the person you are today. You can only be grateful for this.
It’s time to give something back.
Some of the many strong women of many different ages coached by Liz Craven at Build Fitness in Canberra.
Make Mum Strong
Before we get into the simple program to get Mum strength training, let’s set some ground rules:
- you will keep it simple and take it easy at the start – why do 10 exercises per session when 5 might be enough? While you might love a solid program of squats and deadlifts, your Mum is not going to be able to progress easily from no training to getting under a bar.
- you will accept that your Mum is unique - and that those ‘one size fits all’ programs are never going to work for her. You know your Mum best. Is she going to take it easy for fear of injury, and therefore might benefit from encouragement and nudging? Or is she going to be one of the fantastic women who after making initial gains, have to be told to slow the heck down. This happens way more often than you might imagine. Older women often don’t know what they can do, and when they realise their abilities, all bets are off.
- you will get Mum to master her lifting form before you add weight – do everything you can to prevent injury. Test the movements you want Mum to try with body weight only, but move onto weighted training as soon as possible. Don’t let her settle in with what’s easy.
- you will be consistent – the best training advice is just to turn up to every planned session.
- you will realise that your Mum’s greatest challenge must just be the mindset - not the movements or the weight.
- you will focus on upper body movements – yeah, you love your deadlifts and squats, but if your Mum is a typical women, she’s got a less stable shoulder girdle than most men, and she’ll have less muscle mass and looser supporting tissue there, making the joint less stable. Her upper body strength is going to be one of the first things that goes with age. Get her moving her upper body.
- you will start now.
The Program
The 5 best strength exercises for your Mum combine upper and lower body training, as well as push and pull movements. Aim for 3 solid sets of 10 repetitions, twice a week, and you’ll be setting her up for success. The variations listed will make the movement harder or easier – choose the level your Mum can achieve.
Try different options to see what your Mum likes before you start challenging her. If she’s gets really keen on making progress, it might pay to invest in some formal sessions with a trainer. Of course there are other elements like diet, hormones, flexibility, mobility, agility and balance that will come into play.
I wish you every success in getting your Mum under a bar and showing her what’s been missing in her life.
Stay strong.
Donalee
I wish you every success in getting your Mum under a bar and showing her what’s been missing in her life.
Stay strong.
Donalee
Donalee is the creator of Stay Strong, Live Long, she writes articles and shares information which aims to help people of all ages, but is especially focussed on people in their forties and beyond. She's passionate about applying science to movement, and motivating mature people to commence or maintain appropriate training to ensure strength, agility and mobility their entire lives. The Barbelle Club highly recommends that you subscribe to her site to hear more and to pass on what you learn to your mum.
