How to start lifting weights safely at home in my fifties

[cheezncrackers]

I really want to get into lifting weights, but I don't really know where to start or what I should be doing. I've seen Caroline Girvan recommended many times and we have a home gym with weights already in it (thanks DH and DSs!), so I'm ready to go, but I just feel like I don't know what exercises to do, how I figure out what weight I should start with, and I guess just how to get started and how to avoid injury.

I'm 52, I run, size 10-12, I have a healthy BMI (22.7), but I'm soft and podgy and not very strong and I would like to tone everything up, get stronger and improve my posture and core strength.

Can anyone give me any advice?

Do you belong to a gym? If you do, I'd book a session (or two) with one of the trainers and get them to show you what to do, as well as them making sure that your form is good.

I was going to say trainer too. I’m guessing you don’t belong to a gym, but ask around for recommendations.

No and I don't want to join one. I've been a member of gyms before and a) they stink and b) I have a gym at home, so I want to use that. Plus, I've worked with PTs before and it's not an experience I enjoy. We have mirrors in our home gym and I'm perfectly capable of checking my form, as long as the person doing the online workout points it out.

OK

following OP as I am in the same position as you - 53 , runner ( well jogger) , access to the gym stuff used by DH and DSx2 .. know I need to do it but in truth have always found gyms so dull and don’t know where to start

Well, that was all the advice I’d got.

I could have asked this very question except I’m much fatter than you…..I’ve just this very morning asked at my sports centre and was told that the Legs Bums & Tums class uses weights and is good. I HATE organised exercise and am really un co-ordinated but thought I’d pick up some tips.

Pick full body exercises that work multiple muscle groups and balance out the exercises so that hit all muscles. For example:

Upper Body

• Chest Press
• Bent over Row
• Tricep Dips
• Bicep Curls on one leg or inverted rows

Low Body

• Split Squats
• Single Leg RDLs
• Squats
• Calf Raises

Core

• Plank
• Twists
• Butterflies
• Supermans / Back Extension

3 x 12/15 sets with weight that gets you tired by rep 8/9. Increase weights after week 4-6 depending on how you're doing.

Try you tube videos

I do "Lift with Cee" on YouTube. She is amazing and has loads of weight training videos to choose from. If you go to her playlists, she has a wide range of 20 minute videos, 30 and 40 minute videos. Her 20 minute videos are listed as being suitable for beginners/over 40s. She now has an app and challenges that you subscribe to, (like a lot of fitness content creators) but you can still access all her free videos on YouTube so no need to sign up for anything.

I looked at Caroline Givern myself but decided Lift with Cee was more suitable for me as a 53 year old beginner that doesn't need to lose weight as such, but build muscle.

Thank you @Brentinger and @Crazyladee that's the kind of info I was looking for 😍

I started with Caroline girvan 10min dumbbells workout just twice a week. Then did the 20min ones. Do the moves @Brentinger recommended all good. After 6weeks of just twice a week I was noticing a real difference in strength & tone. I’m mid 50s. Just try a few out on you tube really focus on form use a mirror your be fine. I don’t lift heavy by most standards but did move from a 3kg hand weight to a 8kg dumbbell in each hand that’s enough for me. It’s all relative just do what sorts you.

if you don’t want to try a PT for at least the start, watch the beginner videos - without doing anything , just look and listen , then try the moves with no weights, check everything feels ok , and then start with the lightest weights ( a tin of baked beans ) and go from there. If you do in front of a mirror so much the better

think about the alignment of your legs, knees, back , shoulders , head. What is bent, soft or straight. Where is the move coming from , what moves , what muscles can you feel. If you feel things that shouldn’t be working get your DH/ds to watch and see what’s wrong. Always pull your tummy in slightly. Usually knees should be slightly soft. Usually back straight and upright and shoulders down and head in line with spine. Often feet hip distance apart. Most women have quite narrow hips compared to their imagination. Many women also let their feet and knees roll inwards.

in terms of exercises - typical beginner videos should be fine. Mix and match over a few months to get a range of muscles and exercise types. so for example , simple reps, very slow or static , and dynamic - eg 12 squats, a minute wall squat, squat jumps.

Bigger muscle groups you will likely want heavier weights quite quickly.

I think it depends on whether you want to lift heavy or not. Do you want to do high rep 10kg kettlebell deadlifts or work up to one rep max barbell deadlifts.

If you want to lift heavy then you need to overcome your dislike of gyms and find one that suits you to learn proper form. The one I go to is small group coaching, it doesn't stink and it's mostly women of all ages including plenty of middle aged ones. Even three years later I need form corrections for various exercises that trigger various niggles, or as I go heavier needs to be fixed.

An online coach won't correct your form as they can't see you do it and every body is different. In my gym class yesterday the coach worked with another gym goer who had an injury to try various deadlift adjustments to find the one that didn't trigger pain and then find their new working weight and write out their progressions. This is what you need if you're starting to lift heavy later in life and want to avoid injury.

I highly, highly recommend Goodnick. It’s aimed at women in 50s + who want to start weights. It’s about balance, mobility and strength. 3 x 20 mins a week plus a 4th stretching session. You have a group who motivate you and there is video help available for form. Not that I’ve needed it so far, as instruction is gradual and easy to start and follow. They start v slowly and focus on building your skills and the habit. I’m 7 weeks in and haven’t missed a session and loving it. This is a huge change for me. I think gyms are rips off as you have to pay extra for pt and then you have to get yourself there + deal with machines /other people etc. This is do much easier for me. Good luck! https://goodnick.com/

I've recommended this before but if you have an iPhone the Ladder app (about 10 different teams to choose from all at different levels and training types) is excellent. Audio and video training programmes with excellent instruction. You select your team (based on equipment, time and level), get 6 new workouts every week (3 of which are meant to be mandatory), log your reps and weights and it basically then tells you what weight to lift for that exercise next time. Also instructor/community support in app as well as access to loads of library workouts. £15 a month. It's an absolute steal.

If your DS and DH are into lifting, they should be able to help as well. You can do exactly the same exercises, there is no need for special ladies only lifting. Well you might want to spend less time on chest and more on legs, if I judge based on average gym bro. 😀
Have not tried but many friends rave about Ladder app.

Fantastic thread. I too hate gyms and don’t want to be chivvied by anyone. I have the space at home, I just need to know how to begin. I’ll try the Lift with Cee recommendation. Thankyou!

nb! I hate all these subscriptions nowadays.. I don’t have a big income and don’t want to tithe away a monthly amount to make a tech savvy trainer rich.

I didn’t get on with Caroline Girvan and wanted something more idiot proof and gentle. I like (free) Schellra Fowler - Google Fabfifties on YouTube.

Some great tips - thank you all!

I had a look at Goodnick and it's for women 60+, so a bit older than me, but looks good if you're in that age bracket.

Ask ChatGPT to write you a plan. Tell it what you want to achieve, what equipment you have and how frequently you want to workout. It’s great for things like this

Was going to suggest this also, if you already know how to lift and just need a written routine

Id also recommend Lift with Cee. I see you dont like gyms but could you get a PT to come to you for literally just two or three sessions to explain to you correct lifting technique? I genuinely think it is extremely hard to use weights properly without some direct instruction to get you started. For example lots of moves that I always assumed, just by looking at others doing it, were meant to be for upper body actually work your lower body and v v. So it is very easy to do it wrong and gain no benefit. Women also tend to go too light also, and a PT can tell you what weights to start with for which moves. Good luck!

Sally Gunnel (Olympic medalist now in her 50s) posts some straightforward routines on her Instagram feed

https://www.muscleandstrength.com/workouts/upper-lower-womens-dumbbell-only-workout

This site may help, OP. They have a beginner, 3 day workout for women, unisex workouts, abs/core only and give advice in real time - all free.