Gym Strength Program for 50+ Woman

[Anonymous]

I’ve recently joined a gym to stave off osteoporosis, high cholesterol, and diabetes. I’m a healthy BMI and eat well but need help refining my workouts. If my primary goals are to maintain my weight and gain muscle without gaining fat, what is the ideal strength program? I’ve been doing two-three days of full-body heavy lifting and one day of power yoga, plus light walking. I’d prefer 2 days of lifting and 2 days of yoga, but I’m not sure if that will yield the same results. Thoughts?

[Anonymous]

Weights are more efficient than yoga for muscle building IME, but if you’re doing at least two days of weights you’re probably good.

[Anonymous]

If your primary goal is to increase strength I would recommend 3 full body weight workouts per week. You can get a lot done in just 30-45 minutes. Lots of good programs out there to follow but I would say prioritize a hypertrophy program if you are trying to add visible muscle. Yoga is great too. I did vinyasa yoga for a decade, but switched to weights about 8 years ago and it completely transformed my body and strength level.

[Anonymous]

Anonymous wrote:I’ve recently joined a gym to stave off osteoporosis, high cholesterol, and diabetes. I’m a healthy BMI and eat well but need help refining my workouts. If my primary goals are to maintain my weight and gain muscle without gaining fat, what is the ideal strength program? I’ve been doing two-three days of full-body heavy lifting and one day of power yoga, plus light walking. I’d prefer 2 days of lifting and 2 days of yoga, but I’m not sure if that will yield the same results. Thoughts?

If your goal is to gain muscle, lifting weights to progressive overload three days a week is the best strategy. (You say you don't want to gain weight, but I assume you mean gain fat, because you will gain weight if you add muscle, particularly if you are already a healthy BMI.)

BUT if your goal is to preserve health and vitality as you age overall, your current plan is perfect. You need to preserve muscle mass, maintain healthy cardio, AND preserve mobility. The day of yoga helps with that. You can be strong as heck, but if you aren't limber you are endangering longevity. Your mix is perfect, though you may want to add the occasional "hard" cardio to get your heart rate through the roof and increase your VO2 max.

[Anonymous]

What is a good gym for this age range? Mid50s want to start weights and yoga too!

[Anonymous]

Pure Barre

[Anonymous]

OneLife

[Anonymous]

Start with 30-45 minute workouts with light weights and start HIiT 2x a week and move up to 3x a week after a month or two.

No alcohol, low carbs and weight comes off and muscle goes up.

You can take some supplements for making sure you cover veggies and fruits if you want; older people should assess their joints as well before starting any sort of moderate exercise program.

Your number one risk is injury and taking yourself out of a routine before you even get started.

[Anonymous]

Looks like OP doesn’t need to lose weight. This program seems geared toward weight loss.

[Anonymous]

OP here and I should have clarified, my frame is small and BMI is in the low range of normal (19-20) so my doctor doesn’t want me to lose weight. She recommended strength training over aerobic activity and focusing on muscle gain. I’m on the cusp of osteoporosis now and don’t want to be a frail old woman.

[Anonymous]

Which gym? Do they have trainers? I think it would be well worth the investment to hire a trainer for 4-6 sessions and tell the trainer that you want to build a strength routine that you can do on your own.

[Anonymous]

Anonymous wrote:Pure Barre

PureBarre has weights now? Aren't their "gyms" super small? Do they limit their attendance numbers in each class or is it crammed?

[Anonymous]

Anonymous wrote:OP here and I should have clarified, my frame is small and BMI is in the low range of normal (19-20) so my doctor doesn’t want me to lose weight. She recommended strength training over aerobic activity and focusing on muscle gain. I’m on the cusp of osteoporosis now and don’t want to be a frail old woman.

Then I would balance weight lifting with yoga to work on your balance and flexibility while building muscle. 2-3 days of lifting and 1-2 days of yoga sounds good. Maybe mix it up to keep things interesting. Make sure you’re eating enough to fuel your workouts. You don’t have much cushion.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Pure Barre

PureBarre has weights now? Aren't their "gyms" super small? Do they limit their attendance numbers in each class or is it crammed?

Pure Barre is a laughable suggestion. No they don't have weights over 5 lbs.

Any big box gym (Lifetime, Onelife, etc) would have the weights you need and could set you up with a trainer.

I do the strength classes at F45 twice a week simply because I want someone to tell me what to do and not have to think about it. On strength days they use dumbells, kettlebells, barbells, sleds, etc. It's 45 minutes of only strength and it changes every time. I was pretty strong to begin with but this has pushed me to lift even heavier. I'm close to deadlifting 80-90 lbs (which is a lot for me as a 120lb 51 year old).

[Anonymous]

I have a similar question as OP. Do you all think Pilates on the apparatus provides enough strength training?