The Importance of Sleep and Tips for Improving It

When your workouts aren’t working, and you’re doing them, it’s so frustrating. There’s the question of, is it you? Are you not working hard enough? 

I’ll share with you that in 40 years, when clients have hit plateaus, those clients who are doing the work, it’s most often not for lack of effort. So, let’s 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’re 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’t working. In fact, I plan these in the Flipping 50 programs, like STRONGER programs, so that we’re mixing it up regularly enough a plateau doesn’t happen.

5 Things to try when your workouts aren’t 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 “back pocket” so you’ve 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’ve been doing everything and still don’t see results! Take a week and just go for a walk daily. Maybe a yoga session, a little core exercise. Nothing more. 

It’s not intuitive but in our membership it’s one of the first things we suggest everyone do. We call it Restore Before More. Don’t 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’re used to always going heavy, lighten up. If you’re used to light, try heavier. Your body may need a new stimulus. 

Slow it down! 

If you’re used to going faster slow it down – 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’s using power, strength + speed. It’s 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’s when your body supports your exercise by repairing and aligning your hormones – 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