Strength Training for women over 50.....?

Ditto regarding gym & trainer.

Also, from personal experience, you might want to consider Body Pump classes. These combine weight and cardio & are a lot of fun and productive exersize.

I am 47, so not quite 50. I have been lifting a few years, off and on. But really only started pushing myself and lifting heavier within the past year. I noticed immediate positives. My Doctor is also thrilled with my yearly checkups, and always gives me an Excellent note on his final report or lab results and so forth.

I have some damaged vertebrata in back and neck, and notice a marked improvement in pain, mobility, and lack of headaches - when I workout regularly, including strength training. (cardio only does not give me this benefit, nor do light weights, as I need the muscle strengthening action to help support my back and neck)

When I slake for a few weeks, I again start having stiffness, soreness, headaches - to the point I cannot get out of bed. I literally roll off the side and drop sidewise with my feet to the floor, and slowly try to stand - as I cannot bend or even raise up from the bed. (its sucks) - then shuffle for a few hours until I get mobile again. No fun.....

When I am working out as I should, I am vertally pain free - complete turn around. My chiropractor says he sees this often.

I lift heavish with at home programs, such as P90X, and Rushfit. You can see a bit of my progress in my profile images.

If you are working from home look at the Book New Rules For Lifting for Women, available at Amazon.

A good free online program is Jamie Easons-

http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html

Many more at Bodybuilding.com

Chalene Johnsons - Chalene Extreme is a good at home DVD series, if you want that , from Beachbody.com


Whatever plan you use, home, gym or other - Really just be sensitive to your body needs, injuries, and so forth. Modify as needed. Give yourself breaks, as a beginner, and go at your pace, your level.

For example I have an old knee injury from a dislocation, so I need to work around that. I also have to make adjustments now and then for my neck and lower back issues.

Definitely lift heavier with lower reps, (based on YOUR level or fitness and comfort) and raise weight levels as you are able. But also maintain Good Form.

I just read about a 91 year old women in a nursing home, she out lifts all the men. Go Girl!!!

The benefits of lifting, especially lower reb, higher weight range (relative to what you have available, and your fitness level) are definitely WELL worth it. ESPECIALLY for older women in regards to bone health, and bone rebuilding and strengthening. Bones actually get stronger and mineralize, and resemble younger bones, in women who lift regularly, especially those aiming for heavier weights - as opposed to very light high rep plans.

I personally do not think one is ever to old to start something new, especially in regards to ones health. We live this life once, with one body - and we are only as old as we let ourselves feel.

Just use common sense, work at your speed, and level - and get clearance from your health care provider for any issues that might concerns you based on your health.

Good Luck!

There are 2 books I would reccomend for strength traning...New Rules of Lifting for Women and Female Body Breakthrough. A lot of great information. Also Oxygen magazine always has strength training in each issue.