Basic training for older woman using dumbbells & FID bench

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Cara
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Basic training for older woman using dumbbells & FID bench

Post by Cara » Thu Feb 11, 2016 3:19 pm

I'm 54, and need to do muscle-strengthening to prevent osteoporosis. Don't want to do anything to build muscle appearance, but wouldn't mind being stronger. I'm battling arthritis, to a certain extent, in knees and hands.

My husband is having a mid-life crisis (he's 68, so he's late!) and just bought a bunch of dumbbells and a flat-incline-decline bench (for which we will be getting a leg attachment soon, I hope) to build up his muscles, so I have these resources available.

I know this site has a very thorough and exhaustive 'library' of exercises -- but what's the easiest way to build a routine for myself that utilizes ONLY bodyweight, dumbbells, and makes good use of the new bench?

I've looked at the software available here, and it's price prohibitive.

Any tips for cheap/free resources from which I can put together a routine with instructions?

Thanks

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stuward
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Re: Basic training for older woman using dumbbells & FID ben

Post by stuward » Thu Feb 11, 2016 9:49 pm

First, it takes a great deal of work to change your muscle's appearance. Work on your strength and don't worry about what it looks like.

Use the template instructions here: http://exrx.net/WeightTraining/Instructions.html" onclick="window.open(this.href);return false;

There will be a variety of templates available. I suggest a simple one like one of these: http://exrx.net/Workouts/Workout1LPP.html" onclick="window.open(this.href);return false;

Pick an exercise from each group according to the directions.

Do it 3 times a week on non-consecutive days. Do weight you can do for about 10 reps and do 3 sets of each exercise. You can play with that over time.

Start light and progress gradually. Always try to increase the challenge.

The software on this site is generally for professionals. There's enough free information here, you don't need software.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

Cara
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Re: Basic training for older woman using dumbbells & FID ben

Post by Cara » Fri Feb 12, 2016 8:07 pm

Thank you!

Crow
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Re: Basic training for older woman using dumbbells & FID ben

Post by Crow » Sat Feb 13, 2016 1:45 am

I like the the way the iinstructions are given (that stuward posted). But for someone new to it, there seem to be endless possibilities in them...

To make it a bit easier:
Think of doing "a squat, a push and a pull" each trainingday (as stuward wrote), to cover all your muscles.

A squat (movement) for your equipment could be
- Goblet Squat (you hold one db in front of your chest)
- DB Squat: http://exrx.net/WeightExercises/Quadriceps/DBSquat.html
- Rear Lunge: http://exrx.net/WeightExercises/Quadric ... Lunge.html
or Step-ups, Split Squats...

A push (movement) could be a push-up, DB Bench Press or DB Floor Press, but also vertical presses like Shoulder Press.

The pull (movement could be a vertical pull (chin/pull ups) or a row-variation:
http://exrx.net/WeightExercises/BackGen ... erRow.html
http://exrx.net/WeightExercises/BackGen ... ngRow.html

Your trainingdays could look like this:

A
Goblet Squat
DB Bench Press
DB Row

B
Rear Lunge
DB Shoulder Press
Chin up

You alternate A, B, A (first week); B, A, B (second week) and so on... After a few weeks you can substitute excercises within each category. Of course, if a movement gives you trouble (you mentioned arthritis), try another variation... experiment to find what works for you and keeps you (and your husband) motivated to stay active... Go for a walk 3-5x a week or take the bike, just to move outside... Have fun and make it a habit.

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