If you are beginning a weight training program later in life, it is important to start with the basics and to understand how your body may respond. Because women over 50 lack adequate amounts of testosterone, you are unlikely to build large muscles. However, according to The American Council on Exercise, after several months of weight training, you may be able to achieve a 20 percent to 40 percent increase in strength. Consult with your health care provider before beginning a weight training program.
Considerations
The American College of Sports Medicine recommends that you perform strength training exercises as least two days a week. ACSM recommends you perform eight to 12 repetitions of eight to 10 exercises per workout. Perform at least one exercise on each major muscle group, which include your back, thighs, calves, chest, abs, biceps, triceps and shoulders.
After your first three to five workouts, add a third weekly workout. Be sure to rest 24 to 48 hours between your workouts and practice proper form to protect your joints and prevent injury. Lift the weights slowly, in a controlled manner, and avoid holding your breath. Allow yourself enough rest between exercises for your breathing to return to normal.
Resistance Machines
Resistance machines are designed to exercise one muscle group at a time and are widely used by beginners. The resistance provided by the machines moves in a fixed path, so you don't have to concentrate on balancing the weight, which makes exercise machines safer than free weights. Resistance machines are not, however, built to fit people who are very obese.
Free Weights
Free weights consist primarily of dumbbells and barbells. They range in size from 2-lb. dumbbells, to 45-lb. Olympic weight plates. When you perform free weight exercises, you must balance and control the weights, which requires coordination and practice. Consequently, the use of free weights is not advisable for many beginners. Free weights target the main muscle that lifts the weight, as well as muscles that assist in the movement. Because you activate multiple muscles when performing many free weight exercises, you may achieve better overall development than you do using resistance machines alone.
Benefits
As you age, you begin losing lean body mass, which causes your basal metabolic rate to slow down, leading to possible weight gain. Because muscle requires more calories to maintain than fat, weight training helps to increase your active muscle tissue, thereby increasing your resting metabolism. Maintaining a healthy body weight is particularly important as you age; carrying too much weight is a risk factor for many diseases, including heart disease and type 2 diabetes.
Warning
Seek the help of a certified fitness professional to help create a program that is suitable for your current fitness level. A professional can help ensure that you are exercising with proper form and intensity to achieve best results.
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