Best excersises over 60 after weight loss for strengthening and toning at home with weights

ccyphert56
ccyphert56 Posts: 1 Member
edited November 21 in Fitness and Exercise
Best excersises over 60 after weight loss for strengthening and toning at home with weights

Replies

  • heybales
    heybales Posts: 18,842 Member
    edited September 2017
    It's going to be based not on your age as much as what do you have at home?

    You can do a lot of body weight workouts that will strengthen most of the major muscle groups.

    Toning is losing the fat to see the muscles - so perhaps you are talking about recomp - eat at maintenance which allows good workouts and recovery, while losing fat still.

    This requires putting an overload on the muscles - causing damage that requires repair.

    So your biggest leg muscles could easily find body weight stuff not challenging, and over 60 doing one-legged stuff may not be possible.

    What kind of weights you got at home for what amounts?

    Because the best things will be compound movements - working out 2 muscles at once (or more usually).
    Like why spend time and use available energy just doing bicep curls when you can do bent over row and work the back and the bicep.
    Or just doing triceps, when you can do bench press or overhead press and get pecs and shoulders along with tricep.
  • LeoT0917
    LeoT0917 Posts: 206 Member
    I don't think age has anything to do with what types of workouts you do. It all has to do with your fitness level. I'm 55, 5'6" tall (or is that 5'6" short. LOL) and have lost about 30 lbs and gained a sh!tload of strength and flexibility in about 10 months. mostly with P90x and Yoga. Mind you, I modified a lot of the P90x exercises at the beginning and just did 30 min. After 10 months, the only thing I have to modify is the pull-ups. And I can do the full workouts. Bottom line, start out slow, really focus on form and alignment, and go for it!
  • STEVE142142
    STEVE142142 Posts: 867 Member
    Don't be so focused on your age. Age is only a number not an attitude I know 60 year olds who are more active than 30 year olds.

    As far as lifting exercises at home there's some great stuff on YouTube but I'm a Tony Horton fan. If you're starting out and you're interested in getting some good DVDs I'd recommend 10 minute trainer which is a basic introduction or something like Power 90 which is a little more advanced. You can use free weights or resistance bands for the programs.

    Also the other thing you should concentrate on is flexibility. Flexibility is really important as we age. I'm 57 right now and I'm probably more flexible than I was at 35.
  • lorrpb
    lorrpb Posts: 11,463 Member
    Squats, pushups, planks, and rows if you want a short list.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Have a look through this thread (below) there are a number of good programs.

    Choose one that suits you, your fitness level, and the equipment you have.

    I started with Nerdfitness, a bodyweight routine, and dumbbells, then moved on to a barbell programme (AllPro) at the gym.

    Age shouldn't be a big deterrent, but do take it slow to begin with and concentrate on form before you start upping your weights. ( I'd say this for any age)

    Another thing is to make sure you are giving yourself plenty of recovery time, fuelling your workouts, and getting enough protein. I have found recovery is probably a little slower at 64 than It would have been at 44- I also want to avoid injury.

    Here is the list.
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Cheers, h.
  • Brunhilde_69
    Brunhilde_69 Posts: 12 Member
    I am a disabled lady of 68 years, Dieted for 20 years non-stop, and have a working gastric band. I have bad breathing problems on moving around the house and arthritis bad in back and knees.
    I weight train but seated every day, quite hard to get breathless sitting, except for really bad days when I still do something with arm gadget I have.
    I was a constant 23 stone + but since cutting calories further to 800- 1000. my weight has gone up to 25.9lbs. The gastric band people say I should not have more than 800 cal's a day but on shakes and 1 tiny meal. I have ballooned. When I ate a constant 1400 calories I stayed the same for years and when on occasion I over-ate I lost weight. I have hopspital saying I'm not trying, I cant walk or go out. Desparate for good advice. please ????
  • heybales
    heybales Posts: 18,842 Member
    Brunnhilde69 wrote: »
    I am a disabled lady of 68 years, Dieted for 20 years non-stop, and have a working gastric band. I have bad breathing problems on moving around the house and arthritis bad in back and knees.
    I weight train but seated every day, quite hard to get breathless sitting, except for really bad days when I still do something with arm gadget I have.
    I was a constant 23 stone + but since cutting calories further to 800- 1000. my weight has gone up to 25.9lbs. The gastric band people say I should not have more than 800 cal's a day but on shakes and 1 tiny meal. I have ballooned. When I ate a constant 1400 calories I stayed the same for years and when on occasion I over-ate I lost weight. I have hopspital saying I'm not trying, I cant walk or go out. Desparate for good advice. please ????

    Need your own topic started with these details.
    Include how you obtain calories eaten - weighing or measuring, confirm diary is open because people will want to help by looking.
    And realize that while the body can adapt to slow you down (in your case with injury pretty sedentary already perhaps) to burn less than expected, it won't be at point to cause weight gain.
    That's stress water probably.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    edited October 2017
    ccyphert56 wrote: »
    Best excersises over 60 after weight loss for strengthening and toning at home with weights

    OP: Age is irrelevant to what exercises you can do.

    Your individual strength and fitness and any specific medical concerns are all that should matter in terms of selecting or designing an exercise program that will work best for you.

    FWIW, I am 67 and am in good health w/only 1 currently debilitating injury. So, there is virtually nothing that I "can't" do but there are things that I choose not to do simply because I don't like doing them or do them poorly.

    Running and swimming are 2 of those things. Pretty much everything else is possible even at my advanced age.

    My exercise program currently consists of heavy compound weight lifting, 15-30 min rowing and StairMaster sessions and 1-3 hr walks/hikes of 3-8 miles.

    I was also doing a combined 100 pushup, 50 pullup and 80 dip routine but have stopped doing that (and any upper body lifting) for the past 6 wks because of tendonitis that developed on my rt elbow.

    I supplement occasionally w/lunges, sissy squats and Farmer's walks, battle ropes, tire flips/sledge hammer strijes and sled push/pulls.

    Hope this gives you an idea of what someone over 60 can do.
  • AnnPT77
    AnnPT77 Posts: 34,203 Member
    I'm 61 and very active, and I agree with those saying the choice of exercises is not related to age.

    Obviously, if you have some pre-existing physical problem (like the torn meniscus I have), that may affect what you can/should do. If there's anything really major, a physical therapy referral from your doctor is a fine idea, because those PT folks are excellent at rehabs and work-arounds. Next best would be a certified personal trainer with rehab experience.

    Absent any such problems, my advice would be to challenge yourself, but progress carefully and thoughtfully, to avoid injury. I find that as I age, I recover just a bit more slowly from injury, and de-train just a bit faster when I can't train due to injury. Therefore, any injury "costs" more than it did when I was 25, so I try hard to avoid them.

    Attention to good form (doing each exercise safely and correctly) is also important, for much the same reason.

    This thread is a really good one for learning about programs that may fit your needs:

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

    If you're consistent and persistent, I guarantee you'll surprise yourself with what you can do and achieve!
  • ridiculous59
    ridiculous59 Posts: 2,908 Member
    Go to the library and read "Thinner This Year" by Chris Crowley. Its more or less written for people in their 50's or 60's and has workouts and lots of other really good information. I liked it so much that I ended up buying the book myself.
  • dlm7507
    dlm7507 Posts: 237 Member
    Just keep in mind that what some old people can do isn't what every old person can do. People who have trained consistently over time can do much more than those who haven't. Stick to basics. Start conservatively and do more when you are up to it.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    dlm7507 wrote: »
    Just keep in mind that what some . . . people can do isn't what every. . . person can do. People who have trained consistently over time can do much more than those who haven't. Stick to basics. Start conservatively and do more when you are up to it.

    Fixed your statement above so that it will apply to everyone regardless of age, as it should.

This discussion has been closed.

Categories