Strength training for older adults
 

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.

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.

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

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.

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:
http://www.3fatchicks.com/forum/weig...d-workout.html

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.

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.

Thanks everyone!!!