Strength Training at Home: The 7 Dials That Change How Every Workout Feels
Strength Training at Home: The 7 Dials That Change How Every Workout Feels
Strength training at home works after 50 when you match each exercise to your body today. Every move has dials you can turn down or up: range of motion, weight, speed and rest, support, one side at a time, holding still, and swapping the move. Start where you're strong, then turn one dial up at a time.
Strength training at home doesn't have to start with the hardest version. If you've ever watched a workout and thought, nope, I can't do that, this episode is for you.
I've been coaching women since 2010, and these are my very best tips for scaling any workout up or down so it fits your body and your equipment.
This is also why I love demo-style workouts. You get to watch first and see how your body moves through time, space, and gravity. Then you get to trust yourself enough to make it work for you.
Is modifying a workout cheating?
No! That's an old belief. Modifying is how strong, smart women train.
When a woman tells me, "Cam, I can't do push-ups," what she really means is she can't do the ones on the floor yet. And that's a totally different conversation. We just need to find the version that works for her today.
Seven dials might sound like a lot, so here's a shortcut:
- Brand new to strength training? Start with dial 1 (range of motion) and dial 4 (support).
- Working out at home for a while and feeling stuck? Play with dial 2 (weight) and dial 3 (speed and rest).
What are the 7 ways to modify any exercise?
Dial 1: Change your range of motion
You don't have to go all the way down to get stronger.
You get to practice the part of the movement where you're strong right now. Then little by little, you go deeper.
Can I squat if I have bad knees?
Most women can, because a squat is really just getting in and out of a chair.
I hear "I can't squat, I have bad knees" all the time. I've had knee surgery on both knees, in 2007 and 2020, and squatting has actually made my knees so much stronger. I have no pain anymore.
You squat when you sit down for dinner, get off the couch, or use the toilet. You've been squatting every single day for years. So the question isn't, can I squat? It's, how can I make getting in and out of a chair stronger? It's so much better to figure that out now, while it's your choice, than someday when you need help getting up. I want you to be the one who can get herself up.
Here's where to start:
- Stand in front of a sturdy chair, feet hip distance or a little wider, toes turned out just a little.
- Send your hips back first, like you're going to sit down.
- Tap the chair with your bottom and stand right back up. The chair tells you how deep to go. It's your safety net.
- When that feels easier, try a lower seat, like the couch or the edge of your coffee table.
Over time, you won't need the chair at all. Back in my CrossFit days, we squatted down to a med ball on the floor. Anything you can tap works. It just helps you learn what the depth feels like so you can trust yourself.
How do you modify push-ups?
Put your hands up on something. The higher your hands, the easier the push-up.
That's all an elevated push-up is, and it's how I learned to do push-ups. Researchers measured this on a force platform. A regular push-up on the floor has you pushing about 64% of your body weight. With your hands on a box about a foot high, it drops to about 55%. From your knees, it's about 49%. (Ebben et al., 2011)
Think of it like a ladder, and your house is full of rungs:
- Wall. Stand an arm's length away, hands by your armpits, elbows tucked in. Bring your chest toward the wall and push away.
- Kitchen counter. Walk your feet back so your body is one long line from your head to your heels.
- Coffee table. I do these all the time, especially during commercials.
- Bottom stair. A lot lower than the coffee table.
- Floor, knees down. A great option. I did these in my early CrossFit days.
- Full plank push-up. Lift your knees and go.
What if you can only do one full plank push-up? Awesome. Do one, then switch to a version you know you can do. Try again next week. Maybe you'll get two. You don't need a gym for any of this. Just use your house.
Dial 2: Change the weight
How do I know if my weight is heavy enough?
Use BBHH: Breathless, Burn, Heavy, Heat. When you notice these signals, you're working hard enough to make your muscles change.
- Breathless: you're breathing harder and don't really want to talk.
- Burn: that warm burn in your muscles.
- Heavy: the weight feels heavy near the end of your set, not at the beginning.
- Heat: your face flushes, maybe a little sweat.
A great place to start is 8 to 12-ish reps for 2 to 4 rounds. The last few reps of each round should feel challenging while your form stays intact. If you could easily do five more, you're probably ready for something heavier. If your form falls apart at the end, go a little lighter.
What if I can't finish a full set with the heavier weight?
Do the reps you can with the heavier weight, then finish the set with the weight you know you can do.
Say 10 goblet squats with a 10-pound dumbbell feel easy, so you grab the 15. You get 4 good reps, then your form starts to slip. Set the 15 down, pick up the 10, and finish the last 6. Next time, maybe you get 5 with the 15. Little by little, the heavier weight becomes your weight.
No dumbbells? A backpack with books or gallon jugs of water work great. Water moves, so it makes your core work in a new way. And your right weight can change from day to day in midlife. That's not going backwards. That's listening to your body.
Dial 3: Change your speed and rest
Move faster for more challenge. Move slower to make light weights feel heavy.
Picking up the pace on your squats until you need a rest adds a little Breathless and Heat without adding weight.
Going slower is my trick when you're ready for a heavier weight but don't have one. When you move slower, your muscles stay under tension longer, so a light weight starts to feel a lot heavier. Try a goblet squat with a three-second count down to the bottom. One, two, three. Then stand at your normal speed. If all you have at home is a pair of 5s or 8s, this one's for you. A two-count pause at the bottom is harder than it sounds too.
And rest. I'm a huge fan of rest. I rest until I'm mostly recovered, then I go again. Rest isn't lazy. It's part of a smart menopause strength training strategy, because rest lets you lift heavier with good form on your next round. Take a minute or two, catch your breath, shake it out, and go again.
Dial 4: Add support
When you're wobbling, your muscles are busy keeping you upright instead of getting stronger. So add support, then take it away as you get stronger.
- Hold your kitchen counter for squats or lunges.
- Widen your feet for a bigger base. This is one of my favorite hacks.
- Stagger your feet, one a little behind the other, as a step toward a lunge.
- Sit down in a chair for presses. You're more stable, so you can usually go heavier.
Dial 5: Work one side at a time
This one's sneaky. When you work one leg or one arm at a time, your body weight suddenly feels a lot heavier. That's great news if you don't have heavy weights at home.
Build your squat like this: regular squat, then a staggered squat with most of your weight on the front foot, then a split squat (one foot forward, one back, lowering straight down, holding the counter if you need it), then a step-up onto your bottom step. For rows, a single-arm row with your other hand on a chair makes one dumbbell work a lot harder.
Dial 6: Hold it!
Holding still means your muscles work while your joints don't move. It's a gentle way to build strength, and it's great on days when your joints feel cranky, which is really common in menopause.
Wall sits are my go-to. Lean back on the wall, feet hip distance or a little wider, and slide down like you're sitting in a chair. Hold where you feel strong. Higher is easier, lower (toward legs parallel to the ground) is harder. Want more? Hold a weight at your chest or rest it on your legs. Planks work the same way as push-ups: on the counter, on your knees, or on the floor.
Dial 7: Swap the move
This is the dial most women skip. If a move hurts and your body's just not having it, you don't have to push through. Swap it for one that works the same muscles in a different way.
- Push-ups bother your wrists? Hold onto dumbbells so your wrists stay straight, or go back to the counter.
- Deep squats bother your knees? Squat to a higher chair, or try a deadlift where you push your hips back.
- Lunges feel wobbly? Try a step-up onto a low step.
- Overhead presses bother your shoulders? Try them seated.
Same muscles, same strength. Just a version your body says yes to.
Ask yourself: Is it effort or is it pain?
Effort is breathing harder, a muscle burn, and a heavy feeling at the end of your set. Pain is sharp and pinchy, usually in a joint.
Effort is your BBHH, and that's good. Pain is your body asking for a different version. That's your sign to turn a dial way down or swap the move.
When should I make my workout harder?
When the last few reps stop feeling challenging two workouts in a row, turn one dial up. Just one.
Say counter push-ups have felt easy two workouts in a row. Move to the coffee table. Or stay at the counter and slow it down. One dial at a time, so you actually know what's working.
Your dials aren't just for your level. They're for your day. Didn't sleep? Stressful week? It's okay to turn a dial down. As I shared in the belly fat series, when stress is high, going harder can work against you. Showing up with a gentler version still counts. And on the days you feel amazing, turn it up and enjoy every second.
Your first step this week
- Pick two moves, like a squat and a push-up.
- Find your spot on each ladder. The chair or the couch? The wall, the counter, or the coffee table?
- Do 2 to 3 rounds of 8 to 12-ish reps.
- Repeat two to three times this week.
I've seen this over and over with the women I coach. The women who get strong aren't the ones who started with the hardest version. They started with the version at their edge and kept showing up. Every rep on the counter counts. Every slow squat counts. You're not behind. You're building muscle.
Menopause is an invitation to get to know, love, and appreciate your body. We went through a metamorphosis, and it's go time. These dials are how you listen to her and still get stronger.
Frequently asked questions
How many reps and sets should a beginner do for strength training at home?
Start with 8 to 12-ish reps for 2 to 3 rounds, two to three times a week. Choose a version where the last few reps feel challenging and your form stays strong.
Do I need dumbbells to strength train at home?
No. You can use your body weight, a backpack with books, or gallon jugs of water. Slowing down and working one side at a time also make light loads feel heavier.
Is strength training safe after 50 if I have bad knees?
Many women with knee issues get stronger by starting with a squat to a chair and choosing a depth that feels good. Sharp or pinchy joint pain is a sign to modify or swap the move. If you have an injury or a medical condition, check with your provider first.
What is the easiest push-up for beginners?
A wall push-up. From there, move to the kitchen counter, coffee table, bottom stair, knees on the floor, and then a full plank push-up as you get stronger.
Strength training at home doesn't have to start with the hardest version. If you've ever watched a workout and thought, "Nope, I can't do that," this episode is for you.
I've been coaching women since 2010, and I'm sharing my best tips for scaling any workout up or down so it fits your body and your equipment.
Every exercise has what I call dials. Turn them down when you need more support. Turn them up when you're ready for more.
A Quick Safety Note
I'm a functional health coach, not your doctor. If you have a joint injury or a medical condition, check in with your provider before starting a new workout for menopause or any new exercise after 50.
Free Resources
Ready to take the next step? Here are some resources to help you get started.
- Start here: https://www.camoyler.com/menu
- Free Midlife Method app (Apple): https://apps.apple.com/us/app/midlife-method-with-cam-allen/id6755252970
- Free Midlife Method app (Google): https://play.google.com/store/apps/details?id=com.kj70460.app
Practice Your Dials
Want to put these tips into practice?
Menopause Mini Strength Program — Short demo-style workouts to help you practice scaling your strength training.
https://www.camoyler.com/offers/dNzq2xmR/checkout
Watch Next
Menopause Belly Fat, Part 1: Why More Exercise Isn't Working
Watch here: https://youtu.be/3m_3Yl-yvIU
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