Heavy gym weights programme for flabby 55yo?

[herbaceous]

Persuaded by multiple articles about the benefits of lifting heavy weights for the middle aged, I have rejoined the gym. Planning to do the odd class, but mainly to explore lifting heavy(ish) and hopefully losing some weight while getting strong.

However, I can't find a programme online that I can follow. Google just comes up with 'oh yes it's a very good idea' or vague pointers about doing functional strength, like sitting squats or tying your shoelaces.

Is there something that will tell me 'lift this weight, this many times, for this long, then do this'?

If left to my own devices I'll fanny about on the machines and get bored and frustrated, like I've done many times before...

How's your muscles feeling this morning op?

Surprisingly OK. Well, I can feel it in my glutes, and across my shoulders, and sitting down causes a loud 'oof', but better than I'd expected! It's almost pleasant.

Also, anyone got recommendations for gloves? Something lightweight and flexible but will protect my delicate little hands from those nasty rough bars?

Oh good! It's nice when you feel that your body has challenged itself.

I don't wear gloves so I'm not sure. I just have lovely calluses on my hands and use tape if they rip or I'm doing very heavy reps. Hopefully someone will have some good suggestions or ask your PT?

Well done OP! I have two sets of gloves, one from Decathlon and another pair from Asda. Both cheap and do the job!

I’m 48, suddenly very aware of my “advanced years” and the peri which seemingly came from nowhere. I started lifting weights earlier this year but have really knuckled down from May onwards. I follow Caroline Girvan on youtube. There’s a thread about her workouts in the Exercise section if you’d like to have a nose.
First time ever I actually have nicely toned arms and can now perform moves that I was too weak to do three months ago.

And as PP said, weight lifting gives a nice buzz for the day. Always found cardio bit dull!!

@herbaceous

Also, anyone got recommendations for gloves? Something lightweight and flexible but will protect my delicate little hands from those nasty rough bars?

Brutally honest. Just practice weightlifting and your hands will adapt, you really don't need to buy gloves. If your hands get sweaty and hampers your grip then use chalk. You can get a small bottle of liquid chalk from Amazon that will last ages.

There isn't a single serious male or female weightlifter that I follow who wears gloves. My old female coach would have been rolling her eyes at me if I had ever turned up wearing gloves. They can also hinder your progress because gloves can make it easier to hold a weight, they can prevent you from getting the maximum benefit from your training as your grip strength won't be improving.

Ultimately it's up to you. It just happens to be that gloves are actually a rather 'controversial' topic in lifting. There are reams of articles on the pros/cons and many arguments on online forums.

If you want something you can do at home in between the gym I’ve just downloaded a 7 day trial of Kayla Itsines Sweat app and started doing the ‘Lifting at Home’ Programme.

I’ve substituted some of the exercises it suggested as I only have free weights at home and no barbell but it’s definitely getting me used to doing squats and lunges again.

Hooray! Women lifting weights!

I wouldn't bother with the machines as they won't let your body follow its natural movements, and you don't use all the additional stabilising muscles like when you are lifting free weights. Definitely get a few sessions to check your form for squats and deadlifts. Athlean X on YouTube is quite good for explaining how to lift well.

I have followed New Rules of Lifting (which is available as a book for less than £5 off the internet) which has some good programs, but tbh, any programmes you can find on the internet are OK. Don't be fooled that you have to follow specific women's programmes!

Don't want anything between sessions! Not yet anyway....

I need gloves as anything that is remotely unpleasant I will use as an excuse not to do it! Or to do it as hard! So gloves it is, for now...

Went today, and did my deadlifts, squats and walking lunges. Nearly as buggered as I was when did it with PT, so glad/surprised I'm pushing myself!

Hi all

Yet another session with PT last night. Seems I have an arse of steel. Did hip thrusts, and he had to keep adding weights to make it remotely difficult. Ended up under gigantic barbell, pinned to the floor. Not sure how I'm going to replicate that.

Upper body weak as kitten, however.

There's a super-fit woman in there who I'm using as my inspo.

I’m watching this with interest. I’m 48 and am ‘skinny fat’ so I look thin but I have low muscle and am flabby around the middle. Because of my age, I feel that my testosterone needs a boost as am no doubt peri. Gave up running, which I did for a long time. It left me drained and completely depleted no matter what I did to try and carry on. So have stated lifting weights and resistance training at home. I feel this is much better for me as it gives me a buzz unlike cardio. Am also increasing my protein and have bought some powder. Day two of the protein diet and I’m feeling pretty good. Am going to try out some of the recommendations in this thread for apps etc as I also need some structure.

Well done OP! Inspiring. I started weight lifting 10 years ago and I remember the complete and utter shock to every muscle in my body.

You'll be surprised how strong you can get in a short space of time. Try to add some flexibility and stretching into your program to balance it out.

Well well.

I was getting despondent, as had not lost an ounce.

Then got on the 'body composition' machine, which told me that in two weeks, since I'd started the weights, I'd lost 2.5kg of fat, gained 2.6kg of muscle, increased my basal metabolic rate and decreased my metabolic age by 10 years!

Not sure I believe it, but am imagining at least some of it is true!

That's amazing. I would believe it 100% 😁

Am going to plan my winter programme now!

Saw PT today for yet more new exercises, and he poured scorn upon the machine and its analysis. I'm still choosing to believe at least some of it is true...

How interesting! What did he say? I admit to browsing body composition scales online yesterday...

He laughed, and said 'If only it were that easy.'

Apparently you need to be consistent with the time of day, etc, to get any kind of useful data.

Fantastic! I started deadlifting at around 30kg and squatting at around 20kg (not much more than the bar!)

I hit a PB (personal best, 1 rep max) of 92.5kg in my deadlifts the other day. And it was heavy, but doable. It's taken me 3 and a half years though! Although I started just before my 59th birthday.

Whooop! Go you.

I agree with @Cloudinthesky about gloves. They only help a bit and in some ways hinder. You need good calluses and improved grip strength.

rdxsports.co.uk/women-s-weight-lifting-gym-gloves/?utm_term=&utm_campaign=UK+-+Shopping+Smart&utm_source=adwords&utm_medium=ppc&hsa_acc=2730104006&hsa_cam=1589040218&hsa_grp=58857142006&hsa_ad=299131133211&hsa_src=u&hsa_tgt=pla-418048967412&hsa_kw=&hsa_mt=&hsa_net=adwords&hsa_ver=3&gclid=Cj0KCQjwt-6LBhDlARIsAIPRQcLjLP4jR53QchAkLz9kaKI0U-5pDRbtNGCKfWe5Nsdc0uABDKAFyocaArHaEALw_wcB

I have these gloves, but I very rarely use them for weight lifting. I mainly use them for doing pull ups on the Smith machine, as that bar is narrow and hurts my hands. If I find myself in a gym with really evil knurling on the dumbbells I will use them. They are comfortable and not too heavily padded.

I tried gloves but found they didn’t help, the best things are wrist straps which my PT introduced me to. I can now do 70kg deadlifts while using them (I do 3 sets of 10) and without them I’d struggle to grip.

I also do ‘farmers walks’ where I walk lengths just holding 15-20kg dumb bells in each hand, helps with strengthening grip.

rdxsports.co.uk/rdx-training-gym-straps-weight-lifting/?utm_term=&utm_campaign=UK+-+Shopping+Smart&utm_source=adwords&utm_medium=ppc&hsa_acc=2730104006&hsa_cam=1589040218&hsa_grp=58857142006&hsa_ad=299131133211&hsa_src=u&hsa_tgt=pla-413904166531&hsa_kw=&hsa_mt=&hsa_net=adwords&hsa_ver=3&gclid=EAIaIQobChMI14ms4ary8wIV-IFQBh0OawsHEAQYBCABEgJrYPD_BwE