53 F seeks weight training routine

logemana

Hi. Any suggestions for a routine that can be done on Cybex three times a week?

Azdak

Use machines that target larger muscle groups—do 8-10 total
Skip machines like leg extension, an curl, and torso twist.
If you are starting, keep weights in the 10-15 rep range; of experienced, 6-10 range.
Set weights so that you are getting close to failure by the end of your set
A key to strength training is progressive resistance. You must comtinue to challenge yourself. Staying at the same weights will lead you to hit a plateau.
Be sure to allow adequate recovery between sets—1-2 min for lighter weights, 3-5 min for heavier.
If you are doing quality workouts, you may find it difficult to maintain a 3x per week schedule. Don’t force your way through a mediocre workout just to get a third day. Either cut back to 2 quality workouts or spend the third day doing alternate exercises, lighter weights, fewer sets, or all three.

middlehaitch

Sorry, I’m not sure of the Cybex configuration you have.

As a beginner, may find the article below interesting, there is a basic machine programme toward the end.
https://bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/

Don’t let age hold you back, start with weights that are comfortable, concentrate on form, and progress at your own pace.

Remember lifting heavy means lifting what is heavy for you.

Even though lifting does not burn a lot of calories, I found I needed those calories otherwise I would get quite lethargic.

Cheers, h.

Cherimoose

What is your overall goal?
Which Cybex machine(s)? You can post pics if you're unsure.
Do you have regular weights available too?