Heavy Lifting for a 50 year old woman?

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  • Jeneba
    Jeneba Posts: 699 Member
    I don't have any actual references handy, but I have read & heard over & over again that the segment of the population that gets THE most benefit from heavy lifting is.... THE ELDERLY!!! Take it from an Old Lady of 55: YA GOTTA DO IT!!! :glasses:
  • Shyloh1
    Shyloh1 Posts: 422 Member
    47 and lifting heavy.

    I can rock a bikini. :)

    Heavy lifting has tightened me all over, and helped me lose excess fat faster. Well worth it.

    This girls another good example of a "not as young" lifter.

    Shes age 40

    Rob-hammer-2.jpg

    Never to late to start!

    My god,I want to look like that!!!!!!!!!
  • sammys1girly
    sammys1girly Posts: 1,045 Member
    I've heard that the older you get, the bigger percentage of your workout should be strength training. At 40, I am lifting more than ever and am loving the strength and empowering feeling it gives! :smile:
  • dbutorac
    dbutorac Posts: 120
    You better believe it. I bought (2) 5 lbs. weights & am trying to strengthen my upper body. MY legs are strong from biking, but I need to get ride of that "jiggle" in my upper arms before summer. I can feel it tightening up. I just got some exercises off the internet. I will be 57 next month.
  • Shyloh1
    Shyloh1 Posts: 422 Member
    Yes!!!!
    I'm 44 and I'm doing the New Rules of Lifting for Women! If I can do it,so can you!

    There are many benefits to lifting heavy. Just make sure you're eating enough calories,using proper form and giving your body enough rest in-between sessions.In fact some women have gone to personal trainer to help them with their form,just to make sure they are doing the exercises right.

    You'll love the rush of lifting heavy!
  • LainieKnits
    LainieKnits Posts: 11 Member
    I'm 63 and lift weights 2-3 times per week. I'll check out the book people are recommending, but I'd also like to suggest an older one called Body for Life for Women by Pamela Peeke. I also agree with the suggestion to start out with a session or two with a trainer, just to make sure of the proper form.

    Keep us posted on your progress
  • rrrbecca11
    rrrbecca11 Posts: 477
    Turning 55 in April and have been weight training for over a decade. Am about to start lifting heavy, though, as my regular routine is not working as well anymore. I've been doing 8 and 10 pound weights for a while, about to graduate to some 15 pounders for some of the exercises and decrease my reps. I don't go to a gym, do all my work at home.
  • potluck965
    potluck965 Posts: 529 Member
    Yes it can benefit you. Better yet, heaving lifting will help increase your bone density. Other than having some physical limitation that stops you from doing so, lifting heavy weight can benefit people of any age, the only exception would be young people whose growth plates on the bones have not closed up yet, but even they can benefit from weights, but need to be careful. Make sure you warm up well, and that you have a good understanding of proper form. A good personal trainer can be invaluable here. Youtube can help as well. And there are lots of knowledgeable people here on MFP as well.

    This is most of what I wanted to say. Bone density is key. Anything you can do to improve it is essential.

    Just go slowly and be careful. Any weight bearing exercises are great. No need to get heavy too quickly. The older we get the easier it is to injure ourselves and the slower we are to heal.

    Use common sense and the very best of luck. I always wished I could lift heavy but physical problems always prevented it. Any weight is better than no weight, though.

    Don't let age ever get in your way. Sometimes you have to have a different approach than someone younger, but we have usually gained enough wisdom to develop workarounds. :)
  • ljwood57
    ljwood57 Posts: 3
    I'm 54, only half way to my goal (lost 55 so far) and have joined a fitness gym...lifting weights! Go for it!
  • deniseselah
    deniseselah Posts: 225 Member
    http://www.huffingtonpost.com/2010/07/13/ernestine-shepard-74-year_n_644607.html

    http://www.youtube.com/watch?v=eae3_LDysY8

    Anymore questions?

    that is AWESOME!
  • 4flamingoz
    4flamingoz Posts: 214 Member
    Yes, Yes, Yes!!! I've been lifting for over 25 yrs. and I'll be 57 in March-how the hell did that happen?! I digress-I feel and look so much better when I lift-I don't do really heavy weights-there are certain exercises where I only use 10 lbs. but do 3 sets of 20 reps. Do your research, but I encourage all women to strength train to help our bones remain strong. Good luck to you, and congratulations on your weight loss! Rock on:drinker:
  • MissMaggie3
    MissMaggie3 Posts: 2,464 Member
    I'm 53, and I've just started the NROLFW. Why don't you join me? There is a very supportive group here, but it would be nice to have another woman closer to my own age to compare notes with. Do you have the book? Don't wait for the oldies one - there's no problem with doing the NR as they are.
  • StrongGwen
    StrongGwen Posts: 378 Member
    JUST DO IT! I will be 56 in 3 weeks and am lifting again. I let stress get the better of me and stopped for about 3 years, but when I lifted heavy it helped me lose 40 lbs and totally changed my body (and my life!). I have lost part of the weight I gained, but my muscle definition is coming back quickly, I guess because of the solid base I had when I stopped.

    See for yourself how lifting sculpts your body in these amazing photos on LorinaLynn's blog: http://www.myfitnesspal.com/blog/LorinaLynn/view/just-8-pounds-214409

    As we get older, we don't want to lose our independence. You will need to be stronger than ever to keep living the life you want. You may have an aging spouse/SO, children, grandkids, etc that you have to care for. You may be all alone and want to do things in your house and your yard for yourself. Imagine needing to get a box down from a high shelf if you don't have muscles to help you! It's wonderful to trim and shape your body, and you will feel strong and fantastic! But it's even more vital to be able to take care of yourself and to know you are STRONG, inside and out! My hubby has significant health issues and I am preparing myself for the time when he is confined to a wheelchair & bed. I will be his primary caregiver. I am stronger now than I was 2 months ago, and lifting him when he falls is much easier (and safer) now. I have to be ready to do everything that needs doing, as long as I can. If I don't take care of me, I am no good to anybody else.

    I would also recommend you look at the Body for Life plan; there is a Body for Life for Women too. You may be able to check these out in the library. BFL constantly challenges your muscles and is set up in 12 week "challenges." There are amazing before & after pix and inspiring stories.

    Get a book, hire a trainer, go to the gym, but do something! start lifing and lift HEAVY! You will never regret it!
  • ncytiz
    ncytiz Posts: 105 Member
    Thank you for all of your comments and advice! I ordered NROL4W and I'm gonna read through that to see what my plan of attack should be. I'd prefer to work out at home but I could join a gym if I need to. I'm really excited now and I can't wait to start!!!
  • MissMaggie3
    MissMaggie3 Posts: 2,464 Member
    Thank you for all of your comments and advice! I ordered NROL4W and I'm gonna read through that to see what my plan of attack should be. I'd prefer to work out at home but I could join a gym if I need to. I'm really excited now and I can't wait to start!!!

    That's great! I work out at home myself, and I did have to buy some equipment, so check in with me if you need to talk through what to get. But yes, look through the book first then decide. Yippee!
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