Whole Body Machine Routine

rgauthier20420
rgauthier20420 Posts: 52 Member
in Fitness and Exercise
I have a co-worker that has been going to the gym with me for about 2 months now. She's closing in on 60 and wants to get a little lifting in instead of just doing the bike everyday she goes. She's looking to me for advise as I've been lifting for a good while now, but I'm sort of stumped. Not really on what workouts to provide, but more on how a training schedule would look. I figure she'll only be actually lifting 1 or 2 times a week, so my first thought is that a full body workout that touches on as many muscle groups as possible would be a good fit here. She isn't going to want to work to exhaustion, but something that'll give a nice all around burn. She'll likely be using the machines at the gym and just to note our workout lasts usually 30 minutes.

Go!!!

Replies

  • simona815
    simona815 Posts: 48 Member
    Anyone?
  • dym123
    dym123 Posts: 1,670 Member
    Look into kettlebell workouts, no machines, just a kettlebell
  • jemhh
    jemhh Posts: 14,261 Member
    Lyle McDonald has a beginner's machine program in this article: Beginning Weight Training Part 4.
  • TR0berts
    TR0berts Posts: 7,739 Member
    I'd recommend reading the entire series (4 parts), but this page gives a basic idea for a machine program.

    http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
  • ninerbuff
    ninerbuff Posts: 49,073 Member
    Start from the leg machines, then back, chest, shoulders, arms, abs. 2-3 sets with moderate weight. There's nothing wrong with machines if people are just trying to have some decent physical fitness.
    If there's a trainer available, the best thing may be to have a session to be shown how to do it and how to breathe correctly.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • TR0berts
    TR0berts Posts: 7,739 Member
    DOH! Ninja'd by jemhh.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    I'd actually recommend not using the machines and finding a workout that utilizes body weight instead. You use more muscles doing that vs machines. If she ends up progressing past BW exercises then consider the next step
  • rgauthier20420
    rgauthier20420 Posts: 52 Member
    Thanks for the replies everyone. After posting this topic, I started looking at some BW exercises actually. I think that would be a good form a whole body workout that she'd be able to do anywhere.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    If she could do BW exercises that mimic free weight lifts, ie.. squats, lunges, push ups, some type of assisted pull ups etc.... she would be getting herself ready to do free weights later on.
  • DM01234
    DM01234 Posts: 317 Member
    edited October 2014
    I missed the part she was 60. I'll edit my message accordingly.....
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    edited October 2014
    Also consider freeweights. There are lots of advantages to it for older folks (coordination, stabilization, balance, functionality). A good program for her age bracket (or any age, actually) is "New Rules of Lifting for Life".
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    There's really not a lot of info to work with here. She's 60 year's old, so I definitely couldn't even begin to recommend one thing versus the other with information about her health and any physical deficiencies she may have. If she's just looking to be strong for quality of life, then machines might be all she really needs. Although using DB's could be a very good option and just avoid loading her spine with BB squats. But again, there's really not enough info to work with here.

Categories