Best exercise routine to build some muscle
![[Post New]](/jforum/templates/default/images/icon_minipost_new.gif){kind=icon}
Anonymous
|
I'm about to turn 50 and feeling blah. I'm 5'4" and 122 lbs. I'm not very overweight, but I AM very out of shape. I doubt I could even do a push up! What's a good exercise regiment for someone who wants to:
1. Gain some muscle (especially back, core, upper body muscle) 2. Gain some flexibility/improve posture 3. Improve health and maybe lose 5-ish pounds (weight loss is not my main goal, and if I gain muscle, I'm fine with weight gain--I just want to feel a little more....firm) I need something that is easy to follow, not intimidating and doesn't require a ton of thought. I like things that are a series--like a 3 week program. It can't be more than 30 minutes/day 5 days/week. I'm fine with paying for a subscription. About 5 years ago, I did "muscle burns fat" on the BODI app, and that was relatively good. I'm interested in something like that, but maybe a bit easier since I'm a bit older! |
Anonymous
| I don't know that there's one single workout out there, but I'd consider yoga combined with some form of cardio that works for you (spin, swimming, etc.). |
Anonymous
| Pure Barre did it for me. I'm 57 and in as good shape as I was before I had DCs. |
Anonymous
|
Try fitness blender. I really like their workouts and they are mainly based around weights. I have a set of dumbbells at home that range from 3-25 pounds and I feel really strong. I've stuck with them since the pandemic!
They have lots of free content, but you'll find if you pay the fitness blender + subscription (it's like 8.99 a month) you can find better programs. I'm doing their new 30 day challenge right now and really enjoying it. |
Anonymous
| Find a bodyweight HIIT program with an instructor you like. There are plenty of free workouts online via YouTube, Instagram, etc. |
Anonymous
Yoga and cardio aren't exactly great for building muscle. Flexibility and cardiovascular health, sure. |
Anonymous
| Pilates and light weights. |
Anonymous
Not if you actually want to build muscle. They're fine workouts but you're not building muscle with that. |
Anonymous
| I really like BODI for the amount of programs they have. You can find any kind of workout you want and they are constantly adding new ones. For about $120/year I think it's totally worth it. I also did Muscle Burns Fat, which is one of my favorites, but if you want to build muscle there's LIIFT4 and LIIFT More that really help you increase your weights. I've worked up from 12 lb weights feeling really heavy, to 15, and now 20s. |
Anonymous
|
I just turned 50, and after starting and stopping a bunch of online stuff over the past few years, I wound up with a book, and I really like it. The program is basic, but it’s doable: 4 days a week, 30 to 45-minute workouts that hit all the muscle groups. It seems like a program a personal trainer might give you if you’re new to weight training. The book (it’s more of a binder) has checklists you can use, and the workouts get harder over time. There’s also a version that just uses dumb bells if you don’t have access to the equipment in this one. I was already weight training when I started it, but I was just sort of doing this and that, and I felt like I was spinning my wheels a bit. But you can just start with whatever weight you want, so it’s fine for nonbeginners too.
The Woman's Guide to Strength Training from Women's Health Women's Health The Woman's Guide To Strength Training: Dumbbells |
Anonymous
Bodyweight exercises do build muscle and starting something sustainable for someone who's in their 50s is a better goal than trying to jump into something intense. If OP wants to start weightlifting or more intense weighted exercises, I'd suggest working with a trainer who works with that age group (Y or JCC often has these). |
Anonymous
| OP, I was you about a year and a half ago. I joined a a cheap chain gym and started doing their "circuit" weight machines to start. Would just sort of push or pull weights around for about 30 seconds before moving on to the next machine. My goal at that point was just to do "something". I stuck with it, going 3-4 days a week. Eventually, instead of 30 seconds per machine, I started doing sets. Aimed for ~8-10 reps before I couldn't do any more. Did sets of 3. I'm still going 3-4 days a week and do a mix of dumbell exercises and machines. I am significantly stronger than I was 1.5 years ago. In addition to the weights, I do a good bit of walking and have added a weekly pilates class. I'm feeling good and am still committed to my routine, which is a huge win. Try to find something with minimal barriers to execution (not to far from home, doesn't take too long, fun, or w/ a friend...). Good luck. |
Anonymous
| I do the YouTube videos "MadFit". I use 2 10-lb. weights and one 15-lb. 30 minutes a day and after 14 months I have noticeably gained muscle. |
Anonymous
|
You might like the Peloton app. They have barre, Pilates, yoga, traditional strength with dumbells or bodyweight, cardio floor workouts, stretching/mobility etc. There is a lot of content (including designed programs) and it's well organized.
I'm primarily a bike user and do a lot of core workouts, but I'm trying to branch out to include more upper body and mobility and the classes have been good. Honestly I feel pretty strong just by doing a lot of climb workouts on the bike. |
Anonymous
|
Weight training. It doesn’t have to be hard. I started exercising at home after osteoporosis diagnosis. I have 5 pounds weight, but it’s ok to start with lower. I used YouTube and it has something for everyone.
I only do 25-30 minutes the most, but I do it several times a week religiously. On off days I do yoga or cardio at home as well. I also added jumping rope. I have pumped arms at 55! I never could imagine that I would see results in my body as soon as I did. |