It’s no secret that keeping weight off becomes more challenging as we age. Slower metabolism, loss of muscle mass, hormonal fluctuations and even a dip in motivation can all contribute to the weight gain struggle.
When celebrities make staying in shape look effortless—showing off toned bodies and picture-perfect post-workout selfies on social media—it’s easy to lose sight of your own goals or give up entirely. After all, they have access to unlimited resources (and cash) to maintain their routines.
But here’s the truth: you don’t need a personal trainer or an expensive gym membership to adopt a fitness approach like theirs. To prove it, we connected with Dani Coleman, Jennifer Aniston’s Pvolve trainer, to share her simple, sustainable movement strategies and the one workout that keeps weight off. Her tips are designed to fit into any schedule, boost your metabolism and help you maintain a healthy weight—all without feeling like a chore.
The Best Workout to Keep Weight Off
Although hitting the treadmill and climbing a never-ending StairMaster may be the first things that come to mind when you think of weight loss, Coleman has good news for cardio haters: there’s another way. “When clients come to me with the goal of altering their body composition, strength training is always my first recommendation,” she says, equating lifting heavier weights with building lean muscle mass and boosting your metabolic rate.
Even JennAn agrees. “Moving my body has always been important to me, and as we now know from data, strength training is of the utmost importance to staying healthy and active as we age,” she says. Considering 55-year-old Aniston looks better (and stronger) than ever, we’re going to co-sign the fact that strength training not only helps keep weight off but helps strengthens your mind.
According to a Mayo Clinic study, strength training can also reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes, while improving cognitive function. So why not sharpen your thinking skills while sculpting your body at the same time? The best part is, you don’t even need to lift every day, according to Coleman, who suggests strength training three times a week with at least one day of rest in between your workouts.
How to Weight Train to Keep Weight Off
- Grab some weights! If you don’t have access to a gym or another community area that has workout equipment, it’s easy to buy the basics on Amazon. A set of weights ranging from 2 to 8 lbs. and up starts around $36. Or, grab the heaviest jars, cans or bottles you can find in your kitchen—anything works as long as you put in the work.
- Start lifting. Not sure where to begin, workout-wise? Here’s Coleman’s easy cheat sheet for a full-body workout using dumbbells: Moves like a chest press with a glute bridge, kneeling bicep curls and squats with weights are easy to master and allow you to go at your own pace with as much weight as you can handle. “Choose heavy dumbbells to challenge yourself but drop the weights when needed,” she advises.
- Increase your reps gradually. Coleman also recommends following the general “2 for 2” rule. When you can successfully complete two more reps than your initial repetition goal for two weeks, try increasing your weights. Started with 2 pounders? Go up to 3 or 4 pounds and take it from there.
- Consistency is key. As with anything else, if you want to see results, you have to be consistent with your efforts. “Follow a plan and set realistic goals that work with your time, resources and lifestyle,” she encourages. “Prioritize two of the three quality workouts a week over quantity and remember: consistency and progressive overload are key.”
- Look at the bigger picture. While lifting weights a few times a week will help keep weight off, Coleman says it’s important to take into account other variables outside of your workouts. “When you’re trying to strengthen your body and alter its composition you must consider factors like your diet and your recovery,” she says. Are you eating enough fruits and veggies? Getting enough lean protein? Stretching and drinking plenty of water post-workout? All of these things play a role in losing weight and achieving your goals in a healthy, well-balanced way.
- Try something new. If you’re a visual learner or someone who thrives in a class setting versus working out solo, Coleman suggests finding a community, studio, trainer or workout that gets you excited to show up. “Your workout doesn’t have to look like anyone else’s,” she noted. “The more joy you have doing your actual workout, the more likely you are to actually do it.” Try Aniston’s favorite Pvolve workouts that combine low-impact exercise, functional fitness and resistance training online, or sign up for ClassPass, a fitness app that allows you to search and book weight training classes in your local area.
- Don’t give up! Many would say, the hardest part of working out is showing up, and as we all know, it’s easy to get off track. Miss a day? Or a few? Don’t beat yourself up. “Progress is not always linear,” says Coleman. “Focus on all of the wonderful things your body does for you outside of just its packaging to the outside world. Then get back on track when you can.”
Source: Parade
