WEIGHT TRAINING

tobybears8
tobybears8 Posts: 83 Member
in Fitness and Exercise
I am 60 years old and need to lose 50 pounds. I am just starting out but I know I need to do weight training too. Does anyone know where I can find a weight lifting program for older women that shows the exercises? I really could use some help with this. Need to get myself into shape again. Thanks for your help.

Replies

  • belgerian
    belgerian Posts: 1,059 Member
    New Rules of Lifting for women, or Starting Strenght or Strong lifts. All are novice programs.
  • tobybears8
    tobybears8 Posts: 83 Member
    Can I use dumb bells for these? I am not going to go to a gym and I have a set of them at home.
  • jemhh
    jemhh Posts: 14,261 Member
    You can use dumbbells for most weight programs but at a certain point your progress will be limited by your equipment (i.e., you may not have dumbbells of increasing weight) or ability (e.g., you can squat with dumbbells but may have trouble getting them up to your shoulders [if that's the squat form you use] once you increase the weight so far.)
  • 3laine75
    3laine75 Posts: 3,069 Member
    You can use the same programmes as anyone else. I'd recommend 'starting strength', 'strong lifts 5x5' or 'strong curves'. (I found 'new rules of lifting for women' a good read but (the programme) a wee bit too complicated when I was starting out)

    I've got my mum on week 7 of starting strength and she's loving it.

    If you can afford a trainer to show you the form then SL 5x5 is good. If not, starting strength has been invaluable to me for all the instructions on form (and the reasoning behind it).

    Good luck :)

    ETA: you could adapt most of what's in these with dumbbells but I'd say a barbell is easier. There are some free programmes on bodybuilding.com for use with dumbbells or you could maybe look at things like 'convict conditioning' and ' you are your own gym' which use bodyweight (I have no idea how hard these are as I haven't used them).

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