Friday, October 14, 2011

Boomer Progress Report: Strength and Weight Training For Women Over 50

Age: 62
Height: 5'5"
Weight: 135 lbs.
Status: Weight Lifting for 10 weeks (in phase 2/7 of reference workouts)
Reference: New Rules of Lifting for Women
Advantages of Weight Lifting
  • Lost a few more pounds since last GP checkup.
  • Definitely stronger - walking up stairs, bending down, lifting things over head are all much easier.
  • Better Balance - several exercises include balancing; for example, crunches on swiss ball, lunges with foot balancing on step.
  • Visible arm and leg muscle definition.
  • Got to buy new pants - old ones are too big in waist.
  • Got to buy new shirts - old ones are too tight in shoulders.
  • Phase 2 workout B contains 10 exercises and requires 1 1/2 hours. Kinda long.
  • Appetite is very healthy to the point where I'm eating a lot. Have to make sure the caloric count is not too high (counts provided in reference book).
A Word To The Wise
These workouts are challenging. If you want to make progress, adding weight (slowly) is required. It's a delicate balance - adding too much weight creates muscle soreness that can last for a few days.
Click the pic to buy "New Rules."


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