Strength training for older adults

[carolr3639]

I am 61 and losing strength. How do you start with weights as a beginner? When I try I get so sore that I give up. The last time I got a pain in my shoulder that took a month to go away.

[Tejas]

I expect that there are others who can give good advice. But, if there is a senior's center in your area, check out what they offer. If there is a fitness club, join if you can afford it and get personal training for a least a month to learn the basics.

[carolr3639]

I live 30 miles from the nearest town of 5000 people so I really need things I can do at home.

[QuilterInVA]

Not good advice for a senior to do the same as a younger person. I'm 69 and I have osteoporosis. I started with 1 pound weights (use cans of vegetables if you don't have some) and only did 10 reps of each exercise until I could do them comfortably. Then I move to 2 pounds, etc. You can't just start lifting a lot of weight without direction. Go to the local Y - they have classes for seniors and their fees are based on income. I pay $4 a month and I do senior aerobis, yoga, aquacise and use the machines. On bad days I walk the indoor track. You can do this too. You'll get lots of help and they have personal trainers for hire. Do at least one session with a trainer to learn good form when lifting.

[nelie]

I would recommend resistance bands as they are cheap and you can vary the resistance by using different bands or using a different amount of band.

This sticky about resistance bands is really good:
Resistance Band Workout

What other exercises do you do? Do you walk?

Overall, it seems like when you were starting your strength training, you went a little too fast and did too much for you. You need to build up so that you have slight soreness instead of crippling soreness.

[WaterRat]

The strong women series by Dr. Miriam Nelson is a good place to start. She has a good explanation of why woment should lift weights, as well as a program for starting slowly. There are several books plus a website. Strong Women These are exercises designed to be done at home, although the Extension Service in our town uses them as a basis for a seniors exercise class. ALso take a look at this article weight lifting for "old broads" The whole website is really good Krista Scott-Dixon - Stumptuous It also includes a series of using items found around the house! Jump in and have fun! Start slowly and you won't get hurt.

[carolr3639]

Thanks everyone!!!