Gym Strength Program for 50+ Woman

[Anonymous]

Anonymous wrote:

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.

This is the best answer. I’d clarify 3 days/week strength is ideal. Refer to Stacy Sims’ book Next Level, which is tailored to the peri/post menopausal woman. She’s also got a lot of content on Instagram. She recommends strength 2-3 days, with HIIT/SIT no more than 2 days. You also want plyo for building back bone density. It’s hard to fit it all in, so she also recommends making hard days hard and easy days easy. The body needs time to adapt and recover. Good luck!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

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.

This is the best answer. I’d clarify 3 days/week strength is ideal. Refer to Stacy Sims’ book Next Level, which is tailored to the peri/post menopausal woman. She’s also got a lot of content on Instagram. She recommends strength 2-3 days, with HIIT/SIT no more than 2 days. You also want plyo for building back bone density. It’s hard to fit it all in, so she also recommends making hard days hard and easy days easy. The body needs time to adapt and recover. Good luck!

This is very helpful, thanks. I’m unfamiliar with Plyo. I’ll look into that. I’m thinking of adding a Pilates class too. I’ve determined that I’m way too lazy and grumpy for HIIT. I just won’t do it. But I’ll add a couple walks to my schedule because I love to be outside. So now I’m thinking two days of weight lifting, two days of walking, two days of yoga/Pilates/plyo, and one day of power lounging.