LIFTING WEIGHTS

tobybears8
tobybears8 Posts: 87 Member
in Fitness and Exercise
I am a 60-year-old female and need to lose 50 pounds. Does anyone know where I can find a weight lifting program for someone my age and my shape to help me build muscle?

Replies

  • liftingbro
    liftingbro Posts: 2,029 Member
    I would try the book New Rules for Lifting for Women.

    There is no reason you can't use those routines at your age, though you might have to give yourself a little more recovery time depending on how you feel.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    This is a situation where I would recommend a machine-based program, at least initially. Something basic that hits all the major body parts, like the one described here: http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html
  • FitPhillygirl
    FitPhillygirl Posts: 7,124 Member
    I would try the book New Rules for Lifting for Women.
    I second this book. I think it does a great job at targeting people of all ages and fitness levels.
  • JoRocka
    JoRocka Posts: 17,525 Member
    starting strength
    strong lifts
    new rules of lifting for woman.

    There is no age limit on awesome.

    or lifting.

    everyone lifts at THEIR level.
  • AnnaVee84
    AnnaVee84 Posts: 345 Member
    I can't recommend New Rules of Lifting for Women enough - it's a great book for beginners and explains WHYS of the program well, so you build a great foundation for a good routine.
    There are two very active NROLFW Facebook groups as well that I have found to be great resources for advice, motivation, videos, etc - look them up as well! There are several women who started lifting at 50+ years old and have had fabulous, life changing results (beyond the physical!)

    Also Nia Shanks (http://www.niashanks.com/) has some good programs and also writes a great blog for women and lifters.
  • rachelg145
    rachelg145 Posts: 185 Member
    Pull ups and push ups on the smith machine (i.e. start with the bar around belly or chest height and as you get good at that height move the bar down a little each week or so), bicep curls and something for triceps would be a good start if you have no lifting experience. If you lived by me I would walk you through a workout. Just watch the other women at the gym and if someone is friendly take them up on some help. A lot of gyms have classes that use bars with varying weights now that you could check out too.

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