at-home weightlifting program for women over 50 (or 40)

[Anonymous]

I am 50 and use Starting Strength but not sure how doable it is with dumbbells. We have a squat rack in the garage.

[Anonymous]

I use peloton for strength class. I follow the calendar by “Hard Core” . It’s a group on Facebook and the owner releases a monthly calendar that makes it super easy to follow.

[Anonymous]

Fitbod app - uses artificial intelligence to design workouts and track progress

You can design it using the equipment you have. Consider buying some bands, TRX to add

Tom Brady has a resistance band program as well

Good luck

[Anonymous]

Anonymous wrote:I am 50 and use Starting Strength but not sure how doable it is with dumbbells. We have a squat rack in the garage.

Do you have a barbell on it? If so, you are all set for a while—just lifting the barbell itself (which is likely to be 45 lbs) is a pretty good challenge for most. Squats, deadlifts, rear lunges, military press.

If your rack has a bar across the top you can also buy a set of longer elastic bands ($25) as a counterweight and use those to work up to pull-ups.

[Anonymous]

Anonymous wrote:I am 50 and use Starting Strength but not sure how doable it is with dumbbells. We have a squat rack in the garage.

Almost every exercise can be adapted for dumbells/kettlebells while you’re in the lower weight range. The only one I’ve outgrown is deadlifts because I need more weight (my heaviest kettlebell is 50lbs).

[Anonymous]

Anonymous wrote:

Anonymous wrote:pssst - you don’t need a program “for women.”

You do. Women have greater joint flexibility and modification from a man’s program can help reduce injuries. Women also have stronger legs so knowing how to use them is important.
After birth? A program to rehab the back muscles and core will help a lot.
A split program focusing on left and right is also more practical for women.

No women truly do not need different programs. Most programs customized for “women” don’t focus enough on actual lifting and can be too easy. About the only thing different is that men are vain about biceps so women can skip any biceps curls. Men AND women benefit from unilateral exercises and core/back strength.

[Anonymous]

Anonymous wrote:My 9infrequently attended by me] gym closed, so I am now for a good at-home program. I currently have dumbbell sets between 3 - 20 lbs.

I need to go semi-slow at times to accommodate old injuries. I used to lift regularly with a trainer, so I know how to modify lifting but many online programs go too darn fast for me.

I tried Caroly Girvan and while I like her, I felt dispirited by all of the core work. I just simply could not do *any* of it, even at the beginning of the plans I tried out. I think I need something much more rudimentary for core work or something that offers suggestions for modifications.

I recall seeing a program or two for women in my demographic on Instagram, but can't find the programs anymore. I'd prefer a written guide as well as video sessions to follow along with. Any recommendations?

I started with Caroline Girvan back in 2021. Her Epic programs are kind of nuts and not a good starting point. I really like her Iron program. It’s pure strength, no crazy moves, and you can re-do it with heavier weights if you want. It’s also about 30min so you can do other types of workouts. Btw-I’ve been doing her workouts for 3 plus years but I’m not a fan of her core workouts. So I skip them and do beginner Pilates instead for core.

[Anonymous]

My two go-to youtube fitness folks are Courtney Anderson and Heather Robertson. Tons of great (free) content.

[Anonymous]

[twitter]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:pssst - you don’t need a program “for women.”

You do. Women have greater joint flexibility and modification from a man’s program can help reduce injuries. Women also have stronger legs so knowing how to use them is important.
After birth? A program to rehab the back muscles and core will help a lot.
A split program focusing on left and right is also more practical for women.

No women truly do not need different programs. Most programs customized for “women” don’t focus enough on actual lifting and can be too easy. About the only thing different is that men are vain about biceps so women can skip any biceps curls. Men AND women benefit from unilateral exercises and core/back strength.

Programs should be customized to the individual. No one should be wasting their time lifting baby 2 lb weights but a middle age woman does not need to kill herself trying to go above 200lb with her deadlift either.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:pssst - you don’t need a program “for women.”

You do. Women have greater joint flexibility and modification from a man’s program can help reduce injuries. Women also have stronger legs so knowing how to use them is important.
After birth? A program to rehab the back muscles and core will help a lot.
A split program focusing on left and right is also more practical for women.

omg no you do not. Use Starting Strength.

-woman lifter x 25 years.

So? I have been lifting for 12 years, not a spring chicken either. The key is to allocate your time and energy wisely as what you do outside of the 3x workouts that actually matter.

[Anonymous]

Anonymous wrote:

Anonymous wrote:My 9infrequently attended by me] gym closed, so I am now for a good at-home program. I currently have dumbbell sets between 3 - 20 lbs.

I need to go semi-slow at times to accommodate old injuries. I used to lift regularly with a trainer, so I know how to modify lifting but many online programs go too darn fast for me.

I tried Caroly Girvan and while I like her, I felt dispirited by all of the core work. I just simply could not do *any* of it, even at the beginning of the plans I tried out. I think I need something much more rudimentary for core work or something that offers suggestions for modifications.

I recall seeing a program or two for women in my demographic on Instagram, but can't find the programs anymore. I'd prefer a written guide as well as video sessions to follow along with. Any recommendations?

I started with Caroline Girvan back in 2021. Her Epic programs are kind of nuts and not a good starting point. I really like her Iron program. It’s pure strength, no crazy moves, and you can re-do it with heavier weights if you want. It’s also about 30min so you can do other types of workouts. Btw-I’ve been doing her workouts for 3 plus years but I’m not a fan of her core workouts. So I skip them and do beginner Pilates instead for core.

I was going to ask which programs of CG you do. I've been doing Iron, first on YouTube and then I bought the app. I am halfway through Iron on the app. I do other things for core/abs. Some of the Iron days have some abs/core but not many.

I'm a CG fan. If you were doing other programs of hers, I recommend going back to Iron on You Tube. It is dumbells or bodyweight only. You will also need a band but that's it.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:pssst - you don’t need a program “for women.”

You do. Women have greater joint flexibility and modification from a man’s program can help reduce injuries. Women also have stronger legs so knowing how to use them is important.
After birth? A program to rehab the back muscles and core will help a lot.
A split program focusing on left and right is also more practical for women.

omg no you do not. Use Starting Strength.

-woman lifter x 25 years.

So? I have been lifting for 12 years, not a spring chicken either. The key is to allocate your time and energy wisely as what you do outside of the 3x workouts that actually matter.

You really have not successfully defended your original (inaccurate) point here. There is no man’s vs women’s weightlifting program. There are lifts and mods and maybe you have a specific reason to have PT for some period of time. The “split program” being uniquely good for women I can’t make heads or tails out of; there’s no anatomic or physiologic rationale for it.

OP, there’s a lot of BS in and about the gym. That’s the bottom line.

[Anonymous]

Get Mom Strong.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:pssst - you don’t need a program “for women.”

You do. Women have greater joint flexibility and modification from a man’s program can help reduce injuries. Women also have stronger legs so knowing how to use them is important.
After birth? A program to rehab the back muscles and core will help a lot.
A split program focusing on left and right is also more practical for women.

omg no you do not. Use Starting Strength.

-woman lifter x 25 years.

So? I have been lifting for 12 years, not a spring chicken either. The key is to allocate your time and energy wisely as what you do outside of the 3x workouts that actually matter.

You really have not successfully defended your original (inaccurate) point here. There is no man’s vs women’s weightlifting program. There are lifts and mods and maybe you have a specific reason to have PT for some period of time. The “split program” being uniquely good for women I can’t make heads or tails out of; there’s no anatomic or physiologic rationale for it.

OP, there’s a lot of BS in and about the gym. That’s the bottom line.

I agree with you! I haven’t been lifting nearly as long but I do everything men do just lighter weights.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:pssst - you don’t need a program “for women.”

You do. Women have greater joint flexibility and modification from a man’s program can help reduce injuries. Women also have stronger legs so knowing how to use them is important.
After birth? A program to rehab the back muscles and core will help a lot.
A split program focusing on left and right is also more practical for women.

omg no you do not. Use Starting Strength.

-woman lifter x 25 years.

So? I have been lifting for 12 years, not a spring chicken either. The key is to allocate your time and energy wisely as what you do outside of the 3x workouts that actually matter.

You really have not successfully defended your original (inaccurate) point here. There is no man’s vs women’s weightlifting program. There are lifts and mods and maybe you have a specific reason to have PT for some period of time. The “split program” being uniquely good for women I can’t make heads or tails out of; there’s no anatomic or physiologic rationale for it.

OP, there’s a lot of BS in and about the gym. That’s the bottom line.

The big compound lifts are beneficial for young men to get stronger or bigger fast. For women who aren’t looking to become power lifters, a split program is way more applicable in real life. My programs are entirely done left and right to correct common posture issues related to white collar job. My dancer kid trains left then right with her conservatory.

Big movements always sound awesome until you actually get to the gym and realize the knee mobility isn’t there for a proper squat, and my carpel tunnel syndrome is preventing me from bench properly. Why not have some compassion for people who are not perfect.