219: How to Start Strength Training at Any Age

The Metabolism, Muscles, and Mindset Podcast

Resistance-Training For Everyone: From Chair Workouts to Advanced Movements

In this episode, Ali Novitsky discusses the importance of strength training for beginners and how she has created a program, Muscles & Mindset, to make it accessible and doable. She shares her own experience with starting strength training at a young age and the obstacles that beginners often face. Ali emphasizes that it's never too late to start strength training and that less is more when it comes to workout duration. She also highlights the benefits of strength training, such as maintaining muscle mass, improving insulin resistance, and boosting metabolism. Ali encourages beginners to try her program and shares success stories from her clients, including someone going through chemotherapy who has maintained muscle mass.

Dr. Ali's Personal Journey and Realizations

Dr. Ali reflects on her strength training journey of more than 30 years. She started back in the early '90s, a time when it wasn't common for preteen girls to engage in strength training, so it wasn't until her mother-in-law needed a strength training routine that she revisited the basics. Dr. Ali and her 2nd mom, Kathy, recorded a video together called the "mother-in-law workout," which received an overwhelming response. This made her realize the importance of making strength training accessible and comfortable for everyone, regardless of their starting point.

Introducing Muscles & Mindset - a Program for all Fitness Levels

Dr. Ali expresses excitemebt about her new program, Muscles & Mindset, a year-long training program designed to cater to all levels of fitness. The program is divided into three phases:

1. Phase One: For absolute beginners, including those who may need a chair for support.

2. Phase Two: For those who can move from the ground to standing unassisted but aren't ready for advanced movements.

3. Phase Three: For advanced strength training.

Overcoming Common Obstacles

Many people feel it's too late to start strength training or don't know where to begin. The goal of Muscles & Mindset is to eliminate these obstacles by providing a program that requires no equipment and can be done from the comfort of your home. Dr. Ali curates every workout, ensuring you understand and feel each movement, which is crucial for beginners.

The Importance of Accessibility

Strength training should be accessible to everyone. You don't need expensive equipment or a gym membership. The Muscles & Mindset program allows you to train in your pajamas, without shoes, and still achieve great results. The key is consistency and starting with manageable goals, like 10 minutes of training three days a week.

Personal Experience and Client Success

Dr. Ali has recorded 468 workouts for this program, and even got sore from Phase One due to the deliberate use of muscles. Her mother-in-law has lost 75 pounds without losing muscle mass, thanks to her dedication to strength training. This program is designed to be affordable and effective, costing just $199 for a whole year of access to all three phases.

The Science Behind Strength Training

Strength training is non-negotiable for maintaining muscle mass, especially as we age. It helps with insulin resistance, bone density, and metabolism. Combining strength training with adequate protein intake is essential for muscle maintenance and growth.

Real-Life Impact

One of Dr. Ali's clients, who is undergoing chemotherapy, has not lost any muscle mass thanks to the 10-minute, three-day-a-week workouts. This is a testament to the program's effectiveness and accessibility.

Final Thoughts

Dr. Ali believes in you, and I believes that strength training can be a transformative experience for everyone. Whether you're a beginner, intermediate, or advanced exerciser, Muscles and Mindset has something for you. Let's make this our strongest year yet!