Hi, I just read the book "New Rules of Lifting for Women". I am enthusiastic about getting started in the program. I am at a good weight but too much fat, not nearly enough muscle. I am 59 and am losing muscle, thus am becoming weaker.
My question is does anyone know if I should modify the program? I have lifted in the past, but have not kept it up. I don't want injury, but I do want results and am willing to work hard.
If you have injuries, you may need to modify some moves to accommodate them. But if you're otherwise healthy, I don't see why you can't do this program. The first stage is great because it helps you build up strength. You can start doing the exercises at a lighter weight until you feel comfortable with the movements and build from there. By the way, my mother is in her 60s, and has done weight training for several years. As a result, she is in far better shape than most people I know and can do push-ups like a soldier.
The only modification I can think of is that you might need to allow more recovery time at first.
For example, rather than MWF you might want to start stage 1 with 2 days of rest in between - M and Th twice a week perhaps.
I agree, if you just make sure that you're doing a weight that challenges you yet allows you to maintain good form, I don't think it matters what age you are.
LOL.. yes, time of recovery is 1. Also when you're new to exercise, you might want to spend more time on warming up properly for stretching etc.
Other than that.. once you get used to lifting, you can keep doing it well into your 80s as long as you stay healthy.
Great to hear about another over 50 doing this workout! I'm 58 and just finished stage 2.....I love this routine! It has caused me to do exercises I've avoided (like a lunge) and the results are great. The only age related issue I've had is not developing muscle as quickly as I did decades ago. And, having lost 75 lbs, I find the skin is not swinking back as I would like. But, with that said I love being strong as I watch (sadly) so many of my peers losing strength and getting weak with age. Although I can't do anything about wrinkles and sagging skin as I age...I can control weight and strength!
I've been reading this forum for awhile now and am glad to know there are others here that fall into my age group!
I'll be 54 in a couple of weeks, and I'm at the end of the last stage. I just did the program as is. There were days I felt stronger than other days, which I'm sure is true for people of any age, but I didn't make any age specific changes.
I'm so glad I found this post. I am 55 years young. My goals for the last 2 years have been to lose 25 lbs; then to lose 30; and most recently to lose 35 lbs. Having read this book I am throwing those goals out the window. Who cares any more? I will follow the plans in the book NROLFW, secure in the fact that the results will take care of themselves. What a relief! I used to lift some and always loved it. I will need to buy some weights and then will get going. Loving it!
I'm 51 and have had no problems with the program. My children are always commenting on my muscles, which makes me feel awesome!! It is great to know that there are others doing the same.
rules/modifications for older women
Linear Mode
