Tips for Beginner Weight Training (Over 50)

esmesqualor

I am a 51 year old woman; I am 5'9" and weigh 180. I am a landscaper by profession so am not sedentary but my actual "exercise" is limited to about 75 minutes 4 days per week of brisk walking (3.5-4 mph), often in the hills, or including some steps. I have been trying to lose 30 lbs for a while now and have been unsuccessful. My diet is pretty good, varied, lots of veggies, almost no processed foods, lean meats (mostly poultry) and fish. I was trying to eat about 1200 calories per day but found it to be very difficult and was coming in around 1350-1400 most days. I recently had my BMR checked and it came in at 1320 cals per day (in the "low" range on their graph). I spent many years starvation dieting when I was young which may have screwed me up. At the suggestion of my brother I increased my daily calories to 1500 and am trying to add weight training. I would love some help! I don't know what I should be doing. I just started doing pushups, planks, and some dumbbell arm stuff. I have access to a gym but would rather do this at home until I feel more comfortable.
Questions:
1.Does the increase in calories and adding weight training make sense? Should I keep calories lower?
2. How many days a week should I do weights?
3. Should I divide body groups up and just do one group on any given day?
4. Should I add more frequent walking?

Basically, I am frustrated, weighing and measuring everything, feeling like I should be losing but am only maintaining.

Thank you in advance for your nonjudgmental input!

loki9689

Losing weight would require a calorie deficit. I would suggest increasing weight on your exercises, and consuming the same amount of calories.
Goblet sqauts, weighted lunges, DB deadlifts will target the lower body well. Chest presses, flys, lat raises, curls, shoulder presses will target upper and can all be done with dumb bells you have at home.

1500 calories might be high if you arent seeing the results you want. But instead of eating less trying eating the same and increasing the workout intensity or time for a couple weeks to see if it works better for your body.

I'm suppose to ingest close to 3000 calories to maintain at 170, 25 yrs old.

esmesqualor

Thanks! I will try increasing my weight training and see what happens. This is a much more complicated process than it was in my 20s and 30s! I used to weigh between 145 and 155 and got less exercise and had a sedentary job!

AsISmile

You would do best on weightlifting if you follow a structured program that has progressive overload.
For your age New Rules of Lifting for Life might be appropriate.

Other (non age based) programs are:
Stronglifts 5x5
ICF 5x5
Strong curves
NROL4W

Or bodyweight to programs:
Convict Conditioning
You are your own gym

Some of these programs only require 3 days of lifting, and they are all full body programs.

esmesqualor

AsISmile wrote: »

You would do best on weightlifting if you follow a structured program that has progressive overload.
For your age New Rules of Lifting for Life might be appropriate.

Other (non age based) programs are:
Stronglifts 5x5
ICF 5x5
Strong curves
NROL4W

Or bodyweight to programs:
Convict Conditioning
You are your own gym

Some of these programs only require 3 days of lifting, and they are all full body programs.

Thanks a bunch! I will check those out.