04-27-2003, 12:19 PM
Hi, My mom is 53 years old and she wants to get into bodybuilding, she will first lose fat and then she hopes to build strength and muscle. What kind of routine should she use? same as a male? any tips that you ladies might have for her?
04-27-2003, 06:14 PM
Diet....cardio....weight training. She needs it all, not just some of it.
Will she be working out in a gym or at home? Does she have any experience with lifting?
There are plenty of beginner articles here that will get her started on a good program. Search on the Home page.
Male or female does not matter starting out.
Eventually she will find that she will want to target different areas more.
04-28-2003, 01:01 AM
Chemistry.....I am 51 and never lifted before starting a woman's strength college class back in September.
The instructor, I had, gave us a very basic routine and started everyone out with low weights (5 pounds)...depending on the person's general strength. A couple did use 3 pound weights as they were older than I was and had shoulder problems. But some were younger and had office jobs.
However, as I found out....those lower weights were too light for me and, eventually, worked out with 10 pounds for curls/flies and 20 pounds for the bentover DBL rows. Living a rural lifestyle and raising animals, I was stronger than the others who led more sedantary lives. So depending on how active your mother is normally, she just maybe stronger than first thought too.
We started out with 3-4 sets of 10 to 12 reps using a combination of freeweights (dumbbells) and Universal machines. We did this three days a week (Mon, Tues,Thurs.) for a hour. But that was my class schedule.
"Form" is most important to prevent any possible injury and to get the most out of the workout. Be sure she stretches before starting. Especially since she has never lifted before and may not have the flexibility. Before lifting, I was finding it harder to get out my car. Pushing myself out of a chair or getting up off the ground after playing with the dogs. I had always been fairly strong anyway, but was losing flexibility over the years. Bummer.
I started out at 235/40 and am now 205. BUT saying this, I also lost several inches in my waist and went down 4 pants sizes. Muscle is denser than fat and so going by just the scale alone can be misleading. Best to go by wardrobe.
After the first few weeks, your mother will begin seeing and feeling the difference. After the first two months, depending on how often and the intensity, she will REALLY see the difference and feel more energized. It depends as each person is different. Even if she can only set aside 45 minutes three days a week...or even 30, it will all add up. Two days or even one day. All of this will help build stronger bones (hold back any osteo) and strengthen muscles. I do have some lower back arthritis and my back muscles were not the best. I could not do reverse ab crunches because of this. However by working the other exercises, my lower back muscles were strengthened considerably.
As for diet. Basically, upping the protein intake, lower any refined carbs/sugars and eat in moderation.
She will have to be patient and just keep at it. So easy to want immediate results, but just have her take her time and be consistant.
Here is a website that may help:
Also introduce her to the "Over 35" forum as well as the Female bodybuilding forum. There she will find plenty of helpful hints and encouragement.
04-28-2003, 01:08 AM
After saying all that. I just found this topic thread from someone else who was introducing their mother to lifting for the first time.
MsFit posted a workout schedule in there.
04-28-2003, 06:36 PM
thanks so much! i will show my mom the routine and this post. thank you once again