Are you 40+ and weight training? Looking for advice!

WhaddoWino

I have achieved muscle addition/fat loss in the past six weeks and I am ready to take my strengthening and toning up a notch! I have a gym in my neighborhood and the time to use it... I just worry about injuring myself if I attempt heavier weights. Can anyone suggest a good resource online that explains proper form and good routines for women over 40? I'm determined to look fantastic by June! [Also note that I have an ankle problem and want to avoid any high-impact exercise.]

Thanks in advance for any references and tips on this!

pcdoctor01

I just do my arms and abs on the same day by watching a workout dvd. No heavy stuff, just free weights. Right now I use 5lbs. I'm thinking about getting 8lbs or 10lbs. Maybe once I lose 25lbs, I'll treat myself to the higher free weights.

Cr01502

I just do my arms and abs on the same day by watching a workout dvd. No heavy stuff, just free weights. Right now I use 5lbs. I'm thinking about getting 8lbs or 10lbs. Maybe once I lose 25lbs, I'll treat myself to the higher free weights.

Whatever you do DON't do this.

This is probably the most inefficient work out I've ever heard of.

You can check out a guy named Mark Rippetoe on you tube. He has videos that explain proper form for all the main compound lifts.

Capt_Apollo

The proper form and routines for women over 40 are explained on the same sites as the ones for women (and men) under forty.

Dead lifts, squats, over head press, and chest press are the Four compound moves you should be learning.

Good luck!

Lupercalia

The proper form and routines for women over 40 are explained on the same sites as the ones for women (and men) under forty.

Dead lifts, squats, over head press, and chest press are the Four compound moves you should be learning.

Good luck!

THIS. I'm 41, female, and lifting regularly. I use a full body compound lifting program called Starting Strength, by Mark Rippetoe, who was mentioned in another comment here. Stronglifts 5 x 5 is another one you'll see mentioned a lot, and that is nice because it's entirely online. There's a great, active group here on MFP for women doing Stronglifts. The other program that a lot of women do here is called The New Rules of Lifting for Women. It's a book, so you'd need to purchase that. There is a very active MFP group for that program as well.

Best wishes.

nornyb

Fitnessmagazine.com. I get most of my workouts from their magazine or from the tablet version of the magazine. You can watch videos of most of the workouts.

LJCannon

I am 55 and using the Machines at the Gym for now. The Trainer at the Gym will show you the Proper Form on the Machines. I just add 5 pounds to the Weight every week or so~ Whenever I get to where I can do 8 - 10 repetitions without difficulty.
I will most likely transition to Free Weights ~ Or a Combination of Machines & Free Weights ~ at some point.
Edited to Add: My knee and Back Issues have Improved dramatically with the Weight Loss, but No Way am I doing High Impact or Pushing Too Fast or Hard on any Exercise EVER!

Imanido

I follow Jamie Eason's LiveFit trainer ( http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html ) Gives you a complete workout for every single day of the week with a detailed video for each exercise. I found it really helpful and I follow it at home with free weights although you can do it in the gym of course.

queenbea77

Good for you! Have you checked at the gym to see if they have someone to show you the proper way? If not look online for instructions (YouTube is good). Unfortunately some of the other gym members might not be lifting right so watching they & trying what they do might be the wrong thing to do.

Slowly increase the amount of weight you lift. I follow the 8/12 rep rule. Lets say I lift 30# for 8 reps (3 count, 8-1,8-2,8-3) and I gradually work my way up to 12 reps (same 3 count). Once I can do 12 reps then I increase the weight & start back at 8 rep's. you can find the guidelines for safely increasing the weights online.

Some people like to do (for example) legs one day, arms one day etc. I do Body Pump 2x/ wk & we do all muscle groups so on my 3rd day of weights on my own I do all muscle groups as well - it's just easier for me. I think that is all just personal preference. I do mine "every other day" - never 2 days in a row. But I do all muscles. You could do everyday if you are doing single muscles such as arms-Monday, legs-Tuesday, shoulders-Wednesday. Whatever works for you.

queenbea77

I like the hip machine at the gym (inner/outer hips). I get cramps in my hips so when I use this machine it helps eliminate the cramps. Plus it helps with the inner thighs.

I have an exercise ball at home I like to sit on when doing resistance bands or small hand weights - great for balance & core strengthening.

sandradev1

The proper form and routines for women over 40 are explained on the same sites as the ones for women (and men) under forty.

Dead lifts, squats, over head press, and chest press are the Four compound moves you should be learning.

Good luck!

THIS. I'm 41, female, and lifting regularly. I use a full body compound lifting program called Starting Strength, by Mark Rippetoe, who was mentioned in another comment here. Stronglifts 5 x 5 is another one you'll see mentioned a lot, and that is nice because it's entirely online. There's a great, active group here on MFP for women doing Stronglifts. The other program that a lot of women do here is called The New Rules of Lifting for Women. It's a book, so you'd need to purchase that. There is a very active MFP group for that program as well.

Best wishes.

I am 56 and doing Stronglifts 5 x 5, which is very similar to Starting Strength. I tend to watch the videos by Mark Rippetoe of Starting Strength and also have his book. His teaching is by far the best available out there.

I workout at home and have found everything I need from the internet and the book. Results in just 7 weeks are amazing. Full compound lifts with free weights are definitely the way to go especially at the beginning.

Good luck :flowerforyou:

Brad805

I too am in my 40's and find time for the gym five times a week. Have no fear, all our goods work the same. About the only difference I find is we all have some nagging injuries we have to work around. There are guys on the bb.com site that are in their 60's and 70's. They look better than many in their 30's. I suggest you setup an account on bodybuilding.com, find a routine that interests you and have at er. The women are very helpful in the female section.

Good luck.

PaulFromEssex

Hiya, I am in my late 40's and have just returned to weight training after a lengthy lay off.

As already stated in this thread, there are several excellent books and websites which will show you correct form. This is probably much more important as we advance in life as the tired old tendons and ligaments are more prone to injury!

Keep the weights low until your form is perfect, then increase the weight gradually as you get stronger.

Remember, stop at the first sign of any pain (not muscle tiredness) and listen to your body.

Get plenty of rest in between sessions and eat a good balanced diet.

Good luck, and good progress!

WhaddoWino

Thanks so much for all the wise advice! My gym is in our complex ... no trainer on site. I will definitely consult one or more of the resources cited and figure out a prudent plan. I really appreciate the advice to practice form with the lower weights to be sure it's perfect before challenging myself.

I look forward to checking back in a couple of months with before and after pix. Stay tuned!

pcdoctor01

I just do my arms and abs on the same day by watching a workout dvd. No heavy stuff, just free weights. Right now I use 5lbs. I'm thinking about getting 8lbs or 10lbs. Maybe once I lose 25lbs, I'll treat myself to the higher free weights.

Whatever you do DON't do this.

This is probably the most inefficient work out I've ever heard of.

You can check out a guy named Mark Rippetoe on you tube. He has videos that explain proper form for all the main compound lifts.

You totally lost me. I'm doing HASFit workouts.
http://hasfit.com
I workout my abs and arms on T,Th,Sa and cardio on M,W,F, Sa
I normally rest on Sunday. Some Saturdays I might skip.
So it's either working out 5 or 6 days a week.
I'm of course using dumbbells.
I workout at home and don't want to use barbells.