Strength training for old ladies

It's fine to start a program lighter, and progress it more gradually, than what the program recommends, as a strategy to deal with personal health issues, or avoid injury. It generally just means slower progress, which beats the heck out of either (1) no progress, or (2) pain and injury.

I don't know of a specific program for older women (even though I am one). I have strength trained, but am not doing so now (long and irrelevant story that has to do mostly with me being lazy and hedonistic ). When I do, I avoid exercises I know I shouldn't do (because of things like where the osteoarthritis lives, or where the nerve impingement tries to happen). Sometimes, I can research and find alternatives that may be less ideal, but that still allow for some progress.

I have the book "Getting Back in Shape: 32 Programs for Lifelong Fitness" (by Anderson/Pearl/Burke/Galloway), which is aimed in this direction, but I didn't find particularly revolutionary. It does have some good background information, and a "pre-program" option for starting slowly.

There's a long list of strength programs in a thread here: Maybe you can find one that has fewer exercises that look unachievable to you, or could ask on that thread about alternatives and adaptations?

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

Another thought - something that has helped me - might be to ask for a physical therapy recommendation from your doctor (using your back/knee/etc. troubles as the reason), then ask the therapist to help you identify exercises that will help you progress, without causing further problems?

Another option might be to seek out a personal trainer with good credentials whose practice centers around working with older folks who have physical challenges.

I hope you can find a good approach that fits you!

61 years old here. Started NROL five years ago and it's helped my knees, hips and back. When I started I couldn't walk up steps without limping having spent most of my life on my feet or on a horse. I started with the NROL for women and have bought every book by Lou Schuler and done most of the workouts. I think I have found the fountain of youth. Nothing hurts and I'm fitter than I've ever been. I think if you just try to do the workouts the best you can without hurting yourself you'll see incredible results. Things I stay away from are pull ups, Romanian deadlifts, and anything that says dragon flag lol. I don't do shoulder presses with more than 20 pounds. Learned that one the hard way. You can sub exercises that are easier for you. I can't recommend it enough. When I started I couldn't bench a 10 pound bar. Now I can lift 50 pounds over my head. I do keep the squats and deadlifts to 60 pounds. Seems to do the trick without causing injury. Good luck!

Orthopedic issues are very individual, so you are unlikely to find a mass-marketed program that accommodates all your needs - so consider getting a customized program from a personal trainer that has a physical therapy degree. I'd be very cautious about other trainers, although one certified with NASM-CES might work if they're experienced. You can try asking for a referral from your doctor or a physical therapist.

In the mean time, feel free to make substitutions to the NROL4L program.. but you'll need to experiment to find what works for you. Wide stance squats tend to be easier on the knees than other squats. And split squats are generally safe for the back, since your spine is vertical. If you need more subs, just ask.