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Since You Asked: Lift Heavy Shit?

You might have heard we need to “lift heavy shit” for health and longevity, but where should we start? Susan breaks it into simple actions.

Dear Since You Asked,
I’m a 58-year-young woman who has heard that I should be lifting “heavy shit.” I feel so overwhelmed, where do I even start? Is there a magical potion involved, or do I just need to lift my grand babies a few extra times?

Feeling Weak and Wobbly

Dear Feeling Weak and Wobbly,
First off, kudos to you for stepping into the world of strength training. It is overwhelming (there are no magical potions) but strength is so important for longevity. These are my top bits of advice for approaching “lifting heavy shit.”

Mindset: Embrace Your Inner Wonder Woman

Strength training is as much a mental workout as it is physical. What is your “why”? For me, I wanted to be as strong as possible when I had to watch my grand babies, and I have 7!! Trust me, if there is a job that requires muscles, it’s carrying babies on your hip. 

Find someone your age who has done the work and use them for motivation. Approach each workout with the mindset that “You is smart, you is strong, you is important” (in my best Viola Davis voice).

Strength Training : Lift Heavy Shit and Possibly Pee Your Pants

Don’t worry, strength training doesn’t mean you need to deadlift like Arnold (hence the peeing-your-pants reference). Start simple:

  • Bodyweight exercises like squats, push-ups (even the wall ones count!) and lunges
  • Resistance bands should be your new best friends. You can buy them on Amazon, they’re portable (no excuses) and they won’t judge you if you need to take a break
  • Light weights: a can of beans can double as a dumbbell, if necessary (a hack I learned during the pandemic)

Macro Nutrition

Eating for strength doesn’t mean drinking raw eggs like Rocky. However, it’s a known fact that women don’t consume enough protein. Did you know you should be striving to get at least 1 gram of protein per pound of body weight? Protein is great for building muscle and also makes us less hungry! Remember not to skimp on the carbs and healthy fats!

Self-Love: Patience, Grasshopper

Be kind to yourself. How do you talk to yourself? If you’re anything like most women, you’re tougher on yourself than a drill sergeant at boot camp. Would you talk to your grand babies the way you talk to yourself? Hell no! You would tell them, “You is smart, you is kind, you is important” (note the callback).

Give yourself the same pep talk. When you find yourself being self-critical, imagine you are speaking to your sweet grand kids. Suddenly, “You can do it!” feels a lot better than “Why am I such a noodle?”

Community: It Takes a Village

Find your Tribe. You need to have “like-minded” in your corner. Find a retreat that specializes in women in menopause. If that isn’t feasible, try Facebook groups — there are so many! Maybe ask your besties to start a lifting-heavy-shit challenge. Encouragement and shared goals make the journey fun, and the goal is to have fun. Feeling happy in your own skin is such a gift in midlife.

So, dear Weak and Wobbly, buy a brand-new workout outfit, channel your inner Wonder Woman and start lifting shit! You’ve got this!

See medical disclaimer below. ↓


  1. I am 73 and have been lifting heavy shit since I was 26! I just started rucking too. My daughter bought me an official rucksack complete with a 25 lb plate and I love it. I also jump rope, run, bike, swim etc. BUT strength traing is always #1!

  2. Dear Fellow Susan,
    I love that you took the time to share that! Brava my dear reader!! You are Wonder Woman! Strength training is so important (and fun)! You inspire me, xoxo.

  3. I was walking 5 miles a day, but realized it did nothing for upper body strength. I joined an exercise class that does weights, crunches, and aerobics. I am not good at doing it on my own, so the class really helps. I don’t lift really heavy weight, but I have increased incrementally. I have noticed that my arms are more toned and less batwinged.


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The ideas expressed here are solely the opinions of the author and are not researched or verified by AGEIST LLC, or anyone associated with AGEIST LLC. This material should not be construed as medical advice or recommendation, it is for informational use only. We encourage all readers to discuss with your qualified practitioners the relevance of the application of any of these ideas to your life. The recommendations contained herein are not intended to diagnose, treat, cure or prevent any disease. You should always consult your physician or other qualified health provider before starting any new treatment or stopping any treatment that has been prescribed for you by your physician or other qualified health provider. Please call your doctor or 911 immediately if you think you may have a medical or psychiatric emergency.

Susan Guidi
Susan Guidi has been the owner of Advanced Ultrasound Services for more than 25 years. She is a pioneer in diagnostic ultrasound technology. Susan trained at John Hopkins Hospital. She taught some of the first courses in ultrasound in Chile and then received her master’s degree in Paris, France. She is a mother of 3 and grandmother of 7. In her spare time Susan is a standup comedian and improv artist. At 65 she became a bodybuilder and motivational speaker. Last year at 66 she produced, wrote and performed her One Woman Show, "What if Wonder Woman was 66."


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