Over 40 weight lifting

Mslmesq
Mslmesq Posts: 1,000 Member
edited January 30 in Fitness and Exercise
I am a woman early 40's in decent cardiovascular shape, but no weight lifting for 10+ years...only yoga and pilates. I like working out, but don't like weight lifting. It bores me. But since I know I should since I'm aging now... Here is my question.

What is the bare minimum weight lifting routine a woman in her 40's should do for health benefits? Preferably no more than twice a week, and literally the bare minimum.

Thank you for your answers in advance! :-)

Replies

  • Kristendcampbell
    Kristendcampbell Posts: 786 Member
    I am mid 40s and I just started the new rules of lifting for women. Great book and explains everything very well. They have groups here too.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    I'm 41 and recommend something like Stronglifts 5x5 or any beginner strength training program (New Rules of Lifting or Starting Strength are often recommended). It's not "bare minimum," but in my opinion, it gives you the biggest bang for you buck. You'll build up to lifting heavy, but (at least with stronglifts, other beginner programs may vary), it's only 3 moves per session (5 sets, 5 lifts), so it goes by quick. It typically takes me about 30-45 minutes tops, three times a week.
  • rick_po
    rick_po Posts: 449 Member
    Starting Strength is almost exactly like Stronglifts, only shorter. SS does 3 sets instead of 5, and you should have no trouble getting through it in 30 minutes.

    I don't see anything wrong with doing Stronglifts as a 3x5 program, either. You might take a little longer to progress, but I don't think an extra 2 sets is going to make an enormous difference in how fast you progress.
  • sherigambino
    sherigambino Posts: 26 Member
    If you can afford it you might try a few sessions with a personal trainer. They can show you how to properly lift weights and help you determine what weight you should be lifting. The norm' s about 3 x a week for 30 minutes for me. I hope this helps.
  • ninerbuff
    ninerbuff Posts: 49,193 Member
    You don't even need to lift weights. Body weight exercises sound like they are more up your alley. Stick to the basics.

    Push ups
    Pullups
    One legged squats
    Glute bridges


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
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