Sets : Sets are groups of reps. Clean : To pull or lift a weight from the floor to shoulder level. Beginning Weight Training Exercises. Sets x Reps. Sit Ups. Beginning weight training notes for month one 1. Always begin with a 3- to 5-minute warm-up. Rest one minute between exercises. Use weights you can handle comfortably for the minimum number of reps. Use the first couple of workouts to develop smooth form.
After developing smooth form, begin to add one rep per exercise at each workout. When you've reached the maximum number of reps, at your next workout increase your weights 5 to 10 lbs. Once again, begin adding another rep at each workout. Eventually, straight line progression will not be possible, but keep repeating the process for as long as you can. Do all exercises in good form at a smooth, steady cadence. No swinging, bouncing or cheating. In other words, always control the weights, while both raising and lowering them.
Eventually, you will be using weights that are challenging when you reach the last few repetitions of each set. That is good, but it should not be an all-out do-or-die effort. The set should end when you could squeeze out one or two more reps if you had to. Here's how it goes, the workout consists of two to three upper, middle, and lower body sets. So you would choose two exercises for upper, three exercise for middle, and three exercises for lower body and do them all in a row without rest.
Then you would rest for about minutes and do it again for times depending on what you're capable of doing. Because of the constant exercise it becomes more like a cardio workout and you get benefits from the cardio and the weight lifting aspects. Repeat whole process x times or depending on how much you can take.
It would work best to do it however many times for at least 30 minutes to get a good cardio workout. Like when you're in the sixties, the main thing at this age is trying to prolong your life with exercise Because of this people in their seventies should also do a circuit training routine but just not as heavy and intense.
Intensity should be light to moderate and never to the point where you're totally exhausted and hits 10 out of 10 in the intensity factor. Remember the point at this age is trying to get benefits from cardio and a workout not trying to get massive gains.
A good frequency at this age is about times a week. Again this leaves room for things like brisk walks or cardio sessions of swimming or biking. Workout length should be around 30 minutes. Because circuit training has a high intensity it shouldn't be done super long especially for someone in their seventies. Because circuit training mimics a cardio session, the repetitions should also be such that the sets last longer.
It would be pointless to do an exercise for 6 reps or even 10 reps because that's just what you do when you're leaning towards gaining muscle and that's a non issue at this age.
This is almost exactly the same as the above program, just toned down a little bit. There are still two exercises for upper body, three exercises for middle of the body and two exercises for the legs. At this stage in age I don't believe any senior should be doing weights at all. The main focus at this age should be very light cardio. There is only one exception which is if you're in extremely good condition and want to continue working out with weights. Other than that a person who is 80 years or over should focus mainly on cardio sessions that are of low impact.
Things like tai chi, brisk walking, swimming , biking , light rowing or playing a sport. I mean seriously how many of you have seen an 80 year old in the gym pounding the weights with full intensity? It's not going to happen because at this age the body is hardly capable of that with extreme muscle loss and low bone density. And the joints probably couldn't take all that impact from weights, so I suggest for this age category to stay away from weights.
Because the cardio sessions are very light I would suggest doing it as much as possible even doing it everyday would be great. I mean doing low impact things like walking or tai chi wouldn't stress the recovery systems of an individual at all, so therefore it could be done with high frequency.
Seniors should train as often as they can without overdoing it. It varies from age to age though. They should weight train at a maximum of times a week. However that's only if your really fit and in good shape. If you're not in the greatest shape times should do and you should gradually work it up to 4 times a week. They should weight train about times a week since their bodies won't be able to take as much of a beating from the weights.
They should train at a maximum of times a week but their cardio sessions should dominate their exercise regimen. They shouldn't even workout unless they are in crazy good shape and want to continue. Other than that they should try to go almost everyday for light cardio sessions to get the life prolonging benefits of exercise.
What I'm suggesting may not be the right workout amounts for you, so if you feel it's too much then tone it down but if you feel it's too little then do more. There have been exceptional cases of seniors pushing the limits and being able to still accomplish a lot in the gym but for most people the recommended times a week should be a good guideline.
Bonus Question: As a senior citizen, do you or somebody you know follow a workout routine? I don't know of any seniors that follow a weight lifting routine but I know of some that follow exercise regimens. I also have seen amazing stories of seniors pushing the limits in terms of weight lifting. For example George , on the Bodybuilding. Also in a running magazine I heard of an amazing story about two professional endurance runners in their mid seventies that finished a full marathon in 2 hours and 45 minutes.
I know of one grandmother who has a very frequent exercise schedule. She is in her seventies and still runs for an hour on the treadmill which is an amazing feat for someone her age. She is still alive and very healthy and is still able to do everyday tasks like climbing stairs or walking to the store very easily.
It has no doubt prolonged her life and is giving her great benefits of strong muscles, bones, joints and sense of well being. My grandfather also did tai chi for an hour each day until he died. Because of the different range of movements it strengthened his bones, joints and also his muscles and he lived a healthy lifestyle until He also had no problem walking around or climbing and didn't need a wheel chair.
The bottom line is exercise does prolong life when done consistently and regularly, so it's not a bad idea for seniors to start. I mean I would definitely trade in an hour each day to live even a few years longer, I don't know anyone who wouldn't. Like everyone always says it's never too late to get in shape.
You have probably heard this over and over, but it's true, it's also proven by the Agency for Healthcare Research and Quality. Along with this, the Agency of Healthcare Research and Quality states that,. Not only by them, but also by many other people this is said. Now don't we all want to live longer and healthier? Although thinking that exercising is the only way to get healthier might sound a bit simple, it does only require as little as 30 minutes, at least 5 times a week of exercising in order to contribute to a healthier life.
Before going on though, I would like to mention that everyone is different. By this I mean that everything works out differently for different people, there is not just one perfect workout for seniors, please keep that in mind.
However, what I will do is mentioning and explaining some basic workouts where everyone can benefit from. Benefits: What are some of the benefits seniors can achieve through an exercise program? Being healthy at any age is determined by many factors. Some are determined by genes e. Anybody can change their health to certain extend.
To get to the point though, through a means of exercising, a lot of benefits can be achieved, benefits to your health and overall well-being. These last two would be the most important reasons for most people to exercise. As much as enhanced strength and improved appearance are a benefit from exercising, they are often not the most chosen reason to go to the gym and workout for. As the matter of fact, many seniors think they will be disappointed by the lack of immediate results they will receive.
Yes it does cost you some money, but it's well spent money! To get back to the question though, here is a list with some important, main reasons to exercise:. A lower risk on Diabetes Obesity. Workout: What is the best workout for seniors? Like said before, there is not just one perfect exercise that suits all senior citizens, fortunately, 'cause if there was, we all would have to stand in line for the same machines in the gym.
Most senior citizens are often overwhelmed by all the different machines and other fitness tools a gym has to offer, which is imaginable.
However, a distinction can be made between to main kinds of exercises: free weight exercises and machine exercises. It is often said that machines are made for women, which is far from the truth.
They can be very useful to anyone that, for example, wants to isolate a certain muscle or use it for another purpose, young or old, male or female, hardcore bodybuilder or fitness enthusiast. As the name already partly reveals, free weights are dumbbells and barbells, where one can add weight on to. Often people make use of both free weights and machines. For people that don't know too much about working out already, I will explain some important terms that you should know in order to start a workout program.
You've probably heard people talk about reps and sets. Sets are the amount of times an exercise is done. Every set consists of reps repetitions , which is the amount of times the movement for example a full curl in bicep curls are done. You may remember this form of exercise promoted by Charles Atlas. You must remember though, that with isometric exercise there is no movement.
This means you are not working on joint range of motion and flexibility. Because there is no movement, isometric exercise can also increase your blood pressure. Progressive resistance training is another method of strengthening your muscles. If you have then you might not have given your body long enough to adapt and improve. Patience is key when it comes to body composition. Why is this?
Basic stuff that works. The sessions are around minutes long. Weeks sees you follow a similar whole-body approach, but with some changes in exercise order, that see you challenging your cardio as much as your muscles. Supersets give your body a great cardio fat burning stimulus, but also help you build muscle too. Complete 3 sets of each exercise and aim to rest around minutes between exercises.
All exercises should use a weight that tires you within reps. This program is built around supersets. Complete A1 and A2 back to back with no rest before giving yourself a minute rest period. Author: Lee Bell January 8th This 3 month workout guide is designed for older guys that want to recapture the energy and motivation of their youth.
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