What Every Over 50 Woman Needs To Know About Weight Training
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- Опубліковано 27 вер 2024
- What Every Over 50 Woman Needs To Know About Weight Training is there are three specific types of resistance training activities to include in her weekly format. For bone density, muscle maintenance, balance, agility, reaction skills and a body that can work, play and live there are different levels of weight, and definitions of what makes them safe.
www.voiceforfitness.com
"Age more actively." Love it. Now in my 50s, there's more to consider. I definitely have to change up how I'm doing my weight training. I want to learn more! Thanks for the insight!
Hello Brenda🎅
I am 46 and just started seriously lifting. I have always been afraid of lifting heavy. This information was very helpful
Me too. I just turned 50 and noticed my muscles are all shrinking and getting weak. So started lifting to maintain my muscle and to lose weight too. I can already feel a big difference. I build up slowly.
...dont forget that anyone starting out needs to condition the muscles first for 6-8 weeks to prevent injury from lifting heavier than they can handle. Im all for weight training, i do it every day, but newbies need to be careful.
Bunnykisses// I know this was 3 years ago, but I was told NOT to strength train everyday because you need time for the muscles to repair, so if I'm missing something please let me know. I was strength training aggressively everyday and I'm 57, but the trainers told me I had to have rest days in order to build muscle.
Donna Bowman It depends what part your training. If youve done a heavy session with legs, work the upper body the next day. Yes muscles need to repair. But that said, someone may think they needed time to give the muscles a break, but they are not training heavy. I recently started training a woman in her late fifties...she had no idea how to push herself, so what im trying to say is in her case she could work legs alot because she really wasnt doing any muscle damage(on her own workouts)...but conditioning. They are so many ways to do resistance training to overload the muscles. Far beyond what i can write here. A balanced program would include resistance training, flexibility and mobility training, cardio conditioning. ...and balance work!...and my workouts sometimes contain all those in one session. I should also note that anyone who trains alot, should schedule in an “active” rest where you might take like 5 days off, to heal everything...but do light workouts like walking, hiking, for example. For those of us that are older, you need to listen to your body’s clues. Are my legs killing me? Take a break, work upper body? I workout with my clients one on one, and i may have 12 days in a row with no break...but i know my shoulder is a little achey, so i will easy up on the weight, but still do the workout. That kind of thing. Or you may want to just workout core one day...we nevver get enough of that. Like i say too much to write. BUT, we NEED to do resistance training for bone building...bottom line!
@@Bunnykisses1000 // Thank you. I'm so happy you replied. So basically you're saying if I'm not sore than its okay to work your muscles...did I get that right?
Donna Bowman Thats a loaded question and not easy to answer. Not every workout has to be intense, and result in soreness. The body likes this type of stress, but not everyday. You should feel like you’ve “done something” , but not to the point of so sore that you cant imagine working out for a few days. I love an intense one, but i then will go easy the next day, maybe do a 15-20 minutes jumprope session, But everybody is different. My intensity of 10 is different than your intensity of 10. This again is where you really have to listen to your body. And if you workout alot as you say, you will KNOW when you need a break. I love to workout, but then some days I feel like, ya know, i think im going to rest a couple days. I feel lazy when i do, but come back stronger and refreshed. I recently got into steel club, steel mace and indian club training, and those days where I feel i need a break, i swing my super light Indian clubs to work my shoulders and work on technique, get lost in some music and have fun. Then its like a break, but im benefiting my shoulders. Kinda like a rehab thing. So either you are doing the same routine over and over that your muscles are basically bored and not getting stronger, or you are nOt lifting heavy enough those days where you need to. The muscles need variety in order to grow. Change the weight, switch up your routine, find something new to try..like kettlebell. But find someone knowledgeable to teach you or its easy to get hurt. You cant rely on youtube unless you can tell that they know what they are doing. Search Mark Wildman, he has amazing tutorials. Thats an example of course. Or if you can, with covid and all, find a class that does something youve never done. Its amazing how sore you can be from even a light workout in unfamiliar territory. Hope that helps.
@@Bunnykisses1000 // you're amazing and so appreciated. I understand EXACTLY what you're saying. I'll look up Mark Wildman now. Thanks a bunch.❤
I'm taking my 50 year old mom to the gym again in a long time today.
This was so helpful! I’m 48 and just starting out. I had no idea where to start
I'm not 50 yet but I feel like it. Good info. I worked out years ago but my body has changed a lot.
What does 50 feel like? smh...
@@carastone3473 I'm curious too 😁
Hello friend 🎅
I started working out in late 20's still working out at my present age of 53
Hello friend 🎅
I just started at 47 weight lifting
Same here and I love it!!
Same 😊
Me tooooo! 😁
I did too. I'm 52 now and have a lot of muscle and my body is so much stronger and defined. Keep it up!
Brilliant.Any age is a gteat time to start.🥊
Thanks dear ...i am in 50s ,now I will start lifting ...Good wishes
such a great informative video and well explained. finally someone who lays it out simply. Now how do i watch your actual exercise videos with the HPF?
Agree!!
Hello Catherine 🎅
Do you mean lifting to fatigue in just one set? I'm just starting weight training and and trying to get as much information as possible. Thanks for sharing your knowledge.
+Sarah Gregory Hi Sarah, I mean to fatigue in each set. This, by the way is a great question! So often we make the mistake of thinking if we're doing two or three sets that we should be conservative and save our energy because we're doing more. It's smarter to fatigue with your first set. Then on the second set- you may be able to do the same weight or need to do lower weight- but again you do want to fatigue. Likewise for every set you do. You'll get better results. I hope that helps and feel free to ask if you've got more questions.
I would imagine that lowering the reps and increasing the workset weight would be best unless your body can't tolerate that (meaning very weak).
Any beginner lifting program has less reps and instead of increasing them, you increase the weight to increase adaptation and reap the benefits of lifting. Which I actually think are the benefits of exercise, are ALL pretty much concentrated in lifting, anything else is less than optimal, unless you're training for a marathon. Then you have to do marathon like conditioning.
Otherwise for everyone else, muscle mass is the #1 thing that you want to gain, young/old/man/woman, whether you want "fit and toned" or you're going to start your journey to becoming the hulk (LOL sarcastic but not at the end)
great info...i absolutely agree with you. Im a trainer myself
Exciting! Let's change the world and the way we age Nataliia!
Thanks for your explanation. I'm just getting back into strength training, and this info will definitely help. Also, I just subscribed!
Thank you for the info my bones are really bad after chemo and steroids this helps me so much to build my bones back thank u
Thank you
Hello friend 🎅
Absolutely subscribed.
Great video, i'm going to send it to my Mum
Thanks for the comment!
Very informative video, I agree with you on all these! Iam 54 and I try my best to stay active ! And it shows on Dr physicals definitely we need to start moving more as we get older! Thank you!
Hello friend 🎅
@@nicholasmclaine4398 blessings!!
@@sunshinehaydeeify Ohh thanks, thats so nice of you dear, where are you from if I may ask and how is the weather there with you. Wishing you a happy new year with blessings loaded ✨😇
@@nicholasmclaine4398 California weather is ok not too cold thank ypu season greetings
@@sunshinehaydeeify Smiles, that's so nice of you dear.. Well am from Alaska and the weather here is cool. Lol 😊.. Just been working from home lately due to the pandemic
Can you show some examples of exercise with power?
Thank you.
Consistency is definitely the key... I work out 2-3 months a year regularly and then always stop for some reason ?
Awesome, thank you.
Hello Sara🎅
im 11 why am i watching this, but i love 50 year old woman so..
god bless you comment section! ❤
I worked out for years thinking I was a hard gainer, but the reallity is I just had a bad. I then tried the Agoge Diet, and started seeing much faster and better results.
Thanks so much! Very helpful. Tried increasing weights with lifting and squatting. Knees hurt. Wondering if I need to just stick w it and the muscles around my knee will improve OR do I back off?
Hi,
I just turned 51 this year and going on my 5th year of status post liver transplant. I get angry with myself often because I'll start exercising and stop due to work or just too sore. I would love to age gracefully:-). Any tips for a beginner?
+stacia brown First! Congrats on your successful transplant and glad you're seeking exercise. Start slower! So you have "data" now.. you know obstacles are getting too sore. Find an activity that isn't quite as abrupt on your body as what you've tried in the past. Less weight, shorter duration, lower intensity and use the first 6-8 weeks at least to let your body get into the habit before you dial up intensity! Then it sounds like planning ahead. No one has an hour all the time. So for those busy days shoot for consistency- maybe that's 10 minutes of yoga or stretching. 10 minutes of muscle conditioning or 20 minutes on the treadmill. Check. You still get that feeling of staying on track and when you have bigger windows of time you can get back to the routine that takes a bit more time.
Thank you so much! I really appreciate your advice....... I'm truly going to try and stay on track.😀
Progress not perfection..!! Be good to yourself. It's all data..even if it doesn't go perfectly it is information you can use to reroute!
So clear and informative. Thank you!
Can you lift weights if you have cervical spondolosis. Ty
I'm 54 yrs. old and have been lifting for two years now. Lately, I've been suffering bouts of tendinitis in my shoulder, elbows AND knees. I don't know what to do to keep that at bay. I don't want to stop lifting and lose progress, but this HURTS. Any advice?
Thank you! Very helpful!
Awesome delivery. Nice video.
hahahaha...small pink dumbbells, I'm laughing. Seriously, I love your videos. I am getting back into the weights which I love doing anyway, after a back injury (that was really hip alignment issue that I can fix myself). I have serious knee issues (subliming patella's) both knees and cannot afford to not be able to walk. Most of my weight lifting began years ago because of my then great doctor, Dr Kerlan (Kerlan Jobe Medical Clinic in Los Angeles. Thank you again, I have subscribed and will enjoy these videos I am certain.
You remind me of the actress Jessica Lange!;)
Hello friend 🎅
Yes ladies! Put down those light weights!!! Lift heavy!!!!
Love your message. Thank you 🙏
Thank you for this video
So "Heavy" is misleading because some people think heavy is doing 3 reps with a weighht. Also weights used in fitness classes during barre etc are doing than the weights for strength training. Correcvt?
Thanks!
Well explained and my PT agrees. I'm not 50 yet, but am approaching 50. I have noticed my recovery is not as good as it used to be. Particularly with my joints (stiffness, sore knees). Is this normal? I suppose the obvious answer is to get an MRI on my joints and check how much cushioning is left? And if it comes out as not much cushioning, does this have an impact on weight training (or do I have to surrender to swimming in a pool)?
Hello friend 🎅
I'm kind of frustrated about finding what exactly everyone means by "lifting heavy" means. I'm a beginner. I bought weights that are 20lbs, but I don't know that these are "heavy" enough. I am short (under 5'4").
What do you mean by Power exercise ? Is that the same as HIIT ?
Good information! Thanks
Thank you for sharing. ! I appreciate your kindness to share: )
I am lean but , know that I can't do what I used to do . Where should I start to build my heart and how much.
You look amazing chica..
My sister said I look to bulked up. I don't take supplements so I don't know how to do heavy weights with our bulking.
Do you have a video of exercises that we can do four or five times per week?
Squats, stationary lunges, push-ups (put hands on a table for a modification), dumbbell bent over rows, holding a plank either on elbows or hands for 1 min.
Hello Sharon 🎅
I've been lifting heavy for a year now. Recently, I've been battling with bouts of tennis elbow. Should I be backing off?
I've got tennis elbow myself and it's possible you've been overdoing it. You need to give the arm a rest.
One thing I having hard time with difference between right and left biceps. Use same weights on both arms but left keeps getting inches faster than right bicep. Have a few ideas but need to have your advice from someone who can get me on right rack. Also how many reps and what is the proper weight using between 5 & 15 pound Dumb bells. Think I should go for more reps other than weight. Any advice will help.
Proper weight is about your goals and your body type. For weight loss ..and bone density..heavy (10 or fewer reps is best) for beginning or for performance that's more sport specific it's often lighter weight and more reps as long as you fatigue. Up to 25 recent research has suggested- provide you fatigue at the end of a set - will still reap benefits. The weight then is individual and specific to you. While one person may need 25 to fatigue at 10 another may reach fatigue at 5. The goal dictates the reps> the reps dictates the weight. That said- biceps work does not have a significant effect on weight loss or management. It's a small muscle group.
Sound easy enough. Do you prefer any particular weight. For either side?. I have two of 5's,10's,15's & 20's. . I don't work out every day but some times twice a week.
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Thank you for the informative video. I was wondering what exactly the power part entails? Is it lifting a heavy weight quickly, then setting it down slowly? If you get the time to answer this, I thank you in advance.
+anne853 That's right anne853. Traditional weight training has either a lift 1-2 counts, return in 3-4 counts, or a slow-slow...lift in 4 counts and release in 4 counts. Power adds the speed component on a quick 1 second lift, slight pause so you're not using momentum and then release in a slow 4 ct.
@Flipping50 -Awesome, thank you so much. I'm definitely going to incorporate this into my workouts. And my mom's. I want to keep her around as long as possible.
Responding on Mother's Day.. awesome gift to mom!
I want to build a lot of muscle and gain, not necessarily lose weight. do you have a video?
+mspixiedust100 I don't have one here on UA-cam. The amount of weight, reps, and rest plus the pre and post protein, sleep and additional nutrition are a little specific. You could easily use a set of exercises and apply the correct weight and rest intervals then be sure you're doing the rest of the components.
AllAgesFitness Thank you I appreciate it
How much weight is good for heavy and power for a 5'1" 128 lb over 50 women?
A body in motion stays in motion. If you sit around complaining about how your joints hurt does nothing. You have to work those joints and muscles to keep them strong.
Subscribed!
What do you mean by fatigue with in 10 reps getting hard to do or cant do one mone rep? I am going to try to go from where i am 75 lbs over wieght at 205 to body building i am 50 and not extremely seditary but some what seditary i do not work i am widowed 3 yrs now single havent worked in 15 yrs went from full time care taker my husband had copd and congestive heart failure. To too much time on my hands so i have the time for this but dont know where to start with diet and exercise i have went on diets and lost 50 lbs 3 x in 15 yrs last time wasnt really a diet it was grief i lost 50 just to gain 70 within 7 months i lost the last 50 very very quick like 4 months not only did my husband die (12/31/15) my brother shot himself (2/6/16) survived just to die in a house fire 13 months later 3/22/17 i am a recovering addict sober sense 2/22/12 i need more to focus on i now live with my daughter and 2 grand children have nothing but time on my hands and if i have too much time on my hands she takes advantage of my time all the time. So i have all the time i need to devote to getting healthier
Hello friend 🎅
Superb💥💥💥💥
Good
Ok great i am 54 in December I will be 55 so my question is i have not work out with weights yet butt I have 5 pounds dum bells and 8 pounds kettle bells and I went got 10 pounds dum bells to but that all I got so what do I do them in weights then just getting started and how many times a week or how many times when I doing them please let me know back thank you ❤😊❤😊❤😊❤😊❤😊❤😊❤
2 x a week total body. You might check this out: www.flippingfifty.com/getstronger
@Flipping50TV ok thank you 😊 I will
You need a new board marker 😮 please. That one is dried out.
truth! It' for me... and that video is fairly old and two moves ago.. let's hope it got dumped!!
I like heavy weight training light weights are boring
👍
you don't look 50
The main cause of calcium loss is eating products made from beings that have been killed (meat, eggs, dairy). There are other causes but this is the main one. Meat is acidic and leaches calcium from the bones. By not eating meat, dairy or eggs you will keep that calcium. Of course do the weights anyway, just in case but now there is a safety net.
👌 cute
U r So beautiful
Jeez Get to the POINT already !!
Just wonderful, been searching for "best exercises with weights for women" for a while now, and I think this has helped. Have you ever come across - Seyliana Strength Salgado - (do a search on google ) ? Ive heard some decent things about it and my work buddy got excellent success with it.
I think she explained it clearly and very well and she seemed to get right into it. I guess my life isn't as busy that I can't spare 9 minutes to learn something. How do you even have time to do weight training?
9:00
Hello Monica 🎅
Lost me at two minutes of nothing
Appreciate your taking time to send a comment!
So much talking ! rather show us with pictures with words beneath them ! a very good presentation ....but so much talking alas !
Carol mast-ingle ...agree, way too much rambling, it's too bad tho cuz the info is important & I'm struggling to find a simple program that really delivers for seniors.
Hello Carol 🎅
yepper once ur 50+ its all down hill unless u look like christy brinkley or valorie bertinelli your invisable.
NOT TRUE AT ALL. "All down hill" is NOT automatic. The longer you keep moving and working, the longer you maintain the ability. Age is just a number and 'old' is a state of mind.
Debbie Harriman - Get up! Beautiful creation you are.
Confusing & rambling. I'm sure you're proficient at training people, but your communication needs professional help.
I started using NerdFitness academy's approach to getting stronger when I needed to go on a high adventure camping trip with my Boy Scouts to Northern Tier in the boundary waters area of MN in the dead of winter. I realized I was going to die if I didn't get in shape. (Funny, but possibly true?)
I found numerous modifications for all of the exercises. I was unable to do a bodyweight squat, a plank, a push-up, a lunge because of osteoarthritis in my knees and poor strength. I'm happy to say that after six months of regular exercise 2 to 3 to 4 times a week including adding some yoga ad lib., and not worrying about weight loss but focusing on strengths, I am able to do three sets of 15 bodyweight squats, three sets of 20 lunges, incline push-ups. My goal is to be able to do a push up.
The key is discipline. I started out motivated (I did not want to be unable to get up after falling while snow shoeing in the frozen tundra) but now I am still at it.
DoctorDiva (53 yrs old)
Michele Carlon i
Michele Carlon ...thank you that really encouraged me.
I have the same problem. I can't do squats without my knees swelling up terribly due to osteoarthritis. How did you become able to do squats? I really want to be able to do them! Right now I'm focusing on doing sitting and laying down exercises that strengthen the muscles around the knee. Is that what I should be doing? How about half squats? I've thought that might help?
I’m 56, recovering from mold toxicity. I used to lift weights (8 years ago) and am so excited that my body is finally ready to get back into this. Your videos are always informative and inspiring. ❤️❤️
I appreciate the information you are so kindly sharing with us and I specially like the calm and clear way you communicate with us. I have visited other channels and the presenters spoke so fast that I could not assimilate anything that they were trying to say, so I lost interest. By the way, you are so good looking...❤️💋🙏
How do we get some of our drive back during menopause..I used to lift weights and always felt good but since menopause...I have no drive and very little stamina..seem to give out after 10-15 min of yard work but this may be due to high blood pressure.. Just want to feel better so I can do better
Often has to do with mitochondrial function. You can get it back but supplementation may be useful. Ti stat tho be sure you e got a higher protein diet than you e had prior to now. Be sure you’re hydrated- electrolytes are usually needed to make sure that’s happening.
@@Flipping50TV thank you..
Watching this at 40. Great video! Thank you!
I absolutely love all the information that you give us. There’s a lot of exercise videos out there and I love your exercise videos as well but I love that you give us so much information. Thank you
Studies show that calcium replete postmenopausal women are able to increase bone mineral density, especially at the intertrochanter hip site with resistance training. The good news is that it doesn't have to be a total downward spiral after 50. You just need to work at it.
Exactly! Thanks for reinforcing the message Pearl C. We have a lot more ability to positively affect bones before the age of 30 but we can slow losses and increase in small amounts with the right protocol in the right dose. Thanks for being here. It actually will never again be a downward spiral…we're changing the way we age right now for all future generations. We will be what we choose to be! Happy healthy Thanksgiving!
What does replete mean? How about interochanter hip site? I am new to this.
new info disputes the first one, heavy.. all the advice/info i've been getting says you're better off to do long sets of not-heavy weights. This video is showing its age, newer studies and practices have superseded this information. Knowledge & understanding of health and nutrition is always developing, and what was 'true' five years ago may no longer be so.
This is nothing new ! 😊
THIS, is actually what we were taught as women, for the past 50 YEARS, to do...
( ESPECIALLY, IN "WOMENS, REDUCING SPA GYMS" ) ...Lol...
ALWAYS... Heavy reps, with very, light weights.
This sculpts the female body, without bulking it up.
ONLY RECENTLY, did they say to do this new, faster, type of weight training, to help out with bone density, to prevent Osteoporosis... She is CORRECT, in order to help out with BONE DENSITY.
There is a difference. 2, different, separate things.
This information is still relevant, especially if you are older, you don't want to be doing too many reps with light weight. To build muscle you need to go heavy.
Such a great ,informative video ! Thanks so much.
You're welcome!
Hello Carole🎅
I love your videos. I learn a lot. I have a question. I am 61 and just within this past year I started getting creapy/crappy skin around my knees some. Will building thigh muscles help this?
Hello friend 🎅
Yes, it worked for me.
What is the best advice you would give for lower back pain (chronic) and balance?
Hey flipping50! What if just your own body weight does wear you out before 10 reps. Like squats....at 5'11" 180 lbs 50yo , I can barely do 5 before my knees say, "No way". Should I still try it with weights? I don't have bad knees, just lazy ones.
Hello Maria 🎅
Needed to hear this. Thank you very much for sharing 👍🏻
Holy Pretty Form!!
Same question
Man my stomach pouches out now. I look like I’m pregnant and I eat right and workout. But still, pouchy stomach!
So glad I just found this!!
Hello Carolina 🎅
Can us older women lift our sagging booty??. Please, give me hope
Do you have any video or info on how to rebuild muscles from sarcopenia. I have fibromyalgia at well so my joints and body hurt easily.
Cannot find any heavy dumbells to buy in this pandemic! No 15lb or 20 lbs weights to be had! 😩
Slow reps (fife seconds up, five seconds down) will help to save your joints in the beginnig.
Meat and potatoes only!!
This was fantastic
Me too at 50
Is this woman over 50?
+mspixiedust100 You betcha
AllAgesFitness AWESOMME!!! I'm 1963. LOVE working out and building muscle.
More than a feeling!
And great info! Thank you!
Thanks for the video! I'm 52, in pretty bad shape, but determined to improve. I have a history of starting a workout routine with great enthusiasm, overdoing it, getting way sore, and then quitting. Also, for the last 6-8 months, I've had a herniated disk in my lumbar spine which has made me afraid to move much because the least little thing can bring up a bad flare-up. Any suggestions? Of course I want to retain bone density as much as possible, but for now I'm just interested in finding something I can stick with!
+Katy McDermott Hi Katy. Start with some very consistent core stabilization exercises. You can find some in the Abs After 50 playlist (pick and choose the stabilizers. Or check out Prevent Back Pain with Five Steps (in Udemy). Then Water walking...forward backward, side ways and using machines first to do weight training are some of the best starts for building a stronger back surrounding your disc. Start with lighter weights and focus on excellent form while bracing your core. You'll get there, sometimes an injury can be a blessing ...it makes you change your habits and build a strong foundation. I've had a terrible back injury myself- developed the back pain program because of it. Good luck!
Hello Katy🎅
Why is she slurring like she just drank a fifth of Fireball?
why are we just talk about bone density?????
You’ll understand once you get a dxa scan and find out you have osteoporosis. We’re all losing bone density as we age. Drs usually only try to put you on toxic drugs that don’t help. You can help yourself by exercising and cutting out things that pull calcium out of bone like soda, smoking.❤
@@mimihalligan4141 Why are u telling me this dont have osteo. Very strong bones in the family never broke one in my life and have had accidents. Osteo also not in the family same story nobody with broken bones. Ofc I supplement. Ofc, no medis.
@@nicki1107 if it doesn't apply, let it fly. Some of us have to worry about this issue, if not you.
@@kristiemao4275 because the title is therefore misleading. Every woman over 50 simply not true.
Niceee
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