62 chiming in. Thank you for the motivation and affirmation!
My profile pix is me after I water walked the shores of the beautiful Columbia River for about an hour last summer. My routines have not been as specific as Lee’s outline here, but please heed the call younger ladies. Weights is the #1 activity you should be doing your entire life. At my age and stage I can tell you that strength and flexibility makes all the difference in the world. I have more energy, more stamina, more strength, and am more fit than almost any woman younger than me who I know. My son is an ER nurse and tells me frequently: Keep it up, mom. Do not stop.
I’ve been lifting weights since I was 19. Was a body builder back in the day. Also was into the 1990’s fad of intense high impact aerobics (ugh). And then about a decade of obsession with hatha yoga in my 50’s! Throughout the years I stopped extreme exercising and picked up lifetime leisure activities. But always the weights! The weights have been the #1.
Yes to yoga mat with various dumbbells. Just adopt a mindset that for the rest of your life you’re going to care for your physical body. Don’t rush. Take it slow and develop habits.
These days my ‘get outside and move!’ is something I do everyday for at least an hour— hiking, long distance walking and including pushing my grandchildren in a jogger, neighborhood riding on my fat butt cruiser bike, swimming at aquatic center, and always evening weights and yoga pose stretching. I take 2 days off — 1 day mid week and 1 weekend day.
Do the weights! Your 60-something self, and your grandchildren, will thank you. 😊
yes--i love this--i do believe that i will fall in and out of love with future exercising--hyrox! hiking! swimming! but i will always always do the weights.
as someone who is terribly paralyzed at even the THOUGHT of starting strength training, this helped ease my anxiety around it! THANK YOU SO MUCH!!!!! can’t wait use the lee method™️ & get stronggggg
What about about injuries as we start and where’s the emphasis on form while describing these lat raises (which don’t actually work the lats, but lift the arms laterally) Who trained you to train? Watching an exercise is different than telling someone else how to do it. Why the TM? Increasing to overload isn’t new or propriety? And really, are we doing the before and after photos as proof of concept? Please rethink how you present yourself and your expertise. I know all your followers are clamoring for your secret. Fine. Answer them : strength training. To go full trademarking this a method seems to ignore the years it takes develop something that doesn’t just work for you, but is also safe for others. I know this from experience. Congrats on loving strength training. I do too. I also love to dance. last summer, I offered fitness dance classes at the gym where i am a massage therapist and was very quickly reminded of the expertise, skill and training needed to teach others how to move. I stopped. And I’ve treated clients who “saw something on IG” and tried it at home.
It's called discernment. If someone needs a trainer for form and technique guidance then by all means hire one. This obviously is for someone with some strength training familiarity/experience. Btw lat raises are for the lateral deltoids, not the back (latissimus dorsi).
1. Listen to this entire podcast, start to finish. Dr. Stacy Sims goes through the science behind cardio and why it shouldn't be our primary form of exercise. But also!! If you love running and cardio and it helps with, say, mental health--that counts for something! Maybe shift to 3x strength, 2x cardio per week. https://www.youtube.com/watch?v=pZX8ikmWvEU But once I realized that efficiency-wise, cardio was just eating up time and not contributing to my overall health as a woman, I switched it up to prioritize strength over bunny cardio.
2. These results are from progressive overload, so I would say about three months. However--I had been lifting weights for 19 months at that point--slowly adjusting and learning and growing and figuring out what worked for my body, and even after a few weeks when i first started weights (10 lbs, 15 pounds) in 2024 i started to get more defined. but the real muscles didnt start muscling until i did this program. it might take longer depending on body composition, diet, etc--results aren't promised, but this is exactly how I did what I did!!!!!
I mostly listen to my body and I wait for the initial increased heart rate to slow a bit before each set but usually around 30 secs? Longer if I am taking it easy for whatever reason or shorter for more overload.
Your posture! This is very motivating and a great layout to wrap my head around. I’m 41 and play on a few tennis leagues 2-3 times a week. It’s “friendly” but also fiercely competitive. I leave the court wiped (also just got a bunch of labs done and my iron/b’s are low and am hypothyroid so that’s a big piece here)I think I’ve been afraid to incorporate strength training into the mix to not completely exhaust myself. I usually get one or two days in but this just doesn’t feel like enough. Curious what others do to balance and avoid complete fatigue.
Misha! I am also 41 and play league tennis, usually 2-3 times a week as well. I started lifting 2x week last year after many many years as a runner and it has made a huge difference. I have seen big gains from lifting 2x a week while maintaining tennis and also still running 1-2x/ week. I find I have a huge advantage on the court because I don’t get tired or sore and can play 2+ hours if a match requires it.
Started today!! I’ve been following you for a long time, and always enjoy your content from food to lifestyle. Really appreciate you sharing this (for free!?). I’m an ex college athlete and now and RN so I am always interested in following a lifting plan but also I fluctuate with following something steady. You’ve inspired me to try this and do some further reading on progressive loading. Been reading more lately about women’s hormones & physical exertion, curious how that may fit in or reflect :) 💕🌸 thank you Lee!
62 chiming in. Thank you for the motivation and affirmation!
My profile pix is me after I water walked the shores of the beautiful Columbia River for about an hour last summer. My routines have not been as specific as Lee’s outline here, but please heed the call younger ladies. Weights is the #1 activity you should be doing your entire life. At my age and stage I can tell you that strength and flexibility makes all the difference in the world. I have more energy, more stamina, more strength, and am more fit than almost any woman younger than me who I know. My son is an ER nurse and tells me frequently: Keep it up, mom. Do not stop.
I’ve been lifting weights since I was 19. Was a body builder back in the day. Also was into the 1990’s fad of intense high impact aerobics (ugh). And then about a decade of obsession with hatha yoga in my 50’s! Throughout the years I stopped extreme exercising and picked up lifetime leisure activities. But always the weights! The weights have been the #1.
Yes to yoga mat with various dumbbells. Just adopt a mindset that for the rest of your life you’re going to care for your physical body. Don’t rush. Take it slow and develop habits.
These days my ‘get outside and move!’ is something I do everyday for at least an hour— hiking, long distance walking and including pushing my grandchildren in a jogger, neighborhood riding on my fat butt cruiser bike, swimming at aquatic center, and always evening weights and yoga pose stretching. I take 2 days off — 1 day mid week and 1 weekend day.
Do the weights! Your 60-something self, and your grandchildren, will thank you. 😊
yes--i love this--i do believe that i will fall in and out of love with future exercising--hyrox! hiking! swimming! but i will always always do the weights.
Can we also have the lee method in writing/creating?😍
I’m very into this idea.
as someone who is terribly paralyzed at even the THOUGHT of starting strength training, this helped ease my anxiety around it! THANK YOU SO MUCH!!!!! can’t wait use the lee method™️ & get stronggggg
Omg this is literally music to my ears. Hell yes!!! Can’t wait for you to experience the incredible feeling it is to lift!!
What about about injuries as we start and where’s the emphasis on form while describing these lat raises (which don’t actually work the lats, but lift the arms laterally) Who trained you to train? Watching an exercise is different than telling someone else how to do it. Why the TM? Increasing to overload isn’t new or propriety? And really, are we doing the before and after photos as proof of concept? Please rethink how you present yourself and your expertise. I know all your followers are clamoring for your secret. Fine. Answer them : strength training. To go full trademarking this a method seems to ignore the years it takes develop something that doesn’t just work for you, but is also safe for others. I know this from experience. Congrats on loving strength training. I do too. I also love to dance. last summer, I offered fitness dance classes at the gym where i am a massage therapist and was very quickly reminded of the expertise, skill and training needed to teach others how to move. I stopped. And I’ve treated clients who “saw something on IG” and tried it at home.
It's called discernment. If someone needs a trainer for form and technique guidance then by all means hire one. This obviously is for someone with some strength training familiarity/experience. Btw lat raises are for the lateral deltoids, not the back (latissimus dorsi).
Yeah. I know that about the lat raises. Does everyone.
It’s called getting the proper training before offering yourself up as an expert.
Not everything is for everyone. Take care!
You too
Obsessed, starting next week. I have two questions:
1. how do you let go of the death grip on cardio? i currently lift 2x a week and run 3x, but it’s so hard to… not do cardio!
2. how long were you doing this program before you got to the w results you have now? just wanna manage expectations!
Thanks so much for this and for making this free!
Obsessed with you starting next week. My answers:
1. Listen to this entire podcast, start to finish. Dr. Stacy Sims goes through the science behind cardio and why it shouldn't be our primary form of exercise. But also!! If you love running and cardio and it helps with, say, mental health--that counts for something! Maybe shift to 3x strength, 2x cardio per week. https://www.youtube.com/watch?v=pZX8ikmWvEU But once I realized that efficiency-wise, cardio was just eating up time and not contributing to my overall health as a woman, I switched it up to prioritize strength over bunny cardio.
2. These results are from progressive overload, so I would say about three months. However--I had been lifting weights for 19 months at that point--slowly adjusting and learning and growing and figuring out what worked for my body, and even after a few weeks when i first started weights (10 lbs, 15 pounds) in 2024 i started to get more defined. but the real muscles didnt start muscling until i did this program. it might take longer depending on body composition, diet, etc--results aren't promised, but this is exactly how I did what I did!!!!!
Amazing — thank you so much! also how much rest do u take between sets?
I mostly listen to my body and I wait for the initial increased heart rate to slow a bit before each set but usually around 30 secs? Longer if I am taking it easy for whatever reason or shorter for more overload.
Hi! U mind me asking was this program build by a personal
Trainer or did you come up with it? Thanks and congrats
Hi Fiola! I came up with this myself! This is exactly the workout I did to get to where I am now
Thanks so much for sharing, this is super inspiring! Also wondering about how long each day’s strength sesh takes you?
Hi Garlic Press Jess! Each session takes about 30-45 minutes, depending on how long I rest between each set/rep!
Your posture! This is very motivating and a great layout to wrap my head around. I’m 41 and play on a few tennis leagues 2-3 times a week. It’s “friendly” but also fiercely competitive. I leave the court wiped (also just got a bunch of labs done and my iron/b’s are low and am hypothyroid so that’s a big piece here)I think I’ve been afraid to incorporate strength training into the mix to not completely exhaust myself. I usually get one or two days in but this just doesn’t feel like enough. Curious what others do to balance and avoid complete fatigue.
I play tennis too-and I swear to god lifting made me a better, stronger player!!
🙏🏽🙏🏽🙏🏽
Misha! I am also 41 and play league tennis, usually 2-3 times a week as well. I started lifting 2x week last year after many many years as a runner and it has made a huge difference. I have seen big gains from lifting 2x a week while maintaining tennis and also still running 1-2x/ week. I find I have a huge advantage on the court because I don’t get tired or sore and can play 2+ hours if a match requires it.
Let’s gooooo! Thank you 💚
Saving this immediately. So excited to try
this is GOLD! so impressive.. i love how strength training is making a resurgence among women and can't wait to try
Love strength training! I’ve noticed more runners starting to lean into strength training and I’ve been curious about that shift.
👏👏👏
Are the squats goblet squats? Or how are you holding the dumbells? Thank youuuu
dumbbell goblet squat!!!!
I’m so happy this came up on my feed! I’m eight months postpartum and eager to reclaim my strength! Very inspired to start 💪
I am a lifelong runner and TERRIFIED of lifting but I know it would be the best thing for me (and my knees). Going to attempt this!
Started today!! I’ve been following you for a long time, and always enjoy your content from food to lifestyle. Really appreciate you sharing this (for free!?). I’m an ex college athlete and now and RN so I am always interested in following a lifting plan but also I fluctuate with following something steady. You’ve inspired me to try this and do some further reading on progressive loading. Been reading more lately about women’s hormones & physical exertion, curious how that may fit in or reflect :) 💕🌸 thank you Lee!
I feel silly but when you say 25 lbs for say the DB chest press. Is that 25 lbs in each hand?
this is such a good q not silly at alL!! yes 25 lbs each hand
Yay!! TY 💛