Need a Workout Plan for a 53 Year Old Female

[tysingleton34]

Ok, so my mom wants to start working out with me at our home (doesnt want to go to the gym with me). She is 53 years old but in very good shape for her age. She works with kids who can't work so she pretty much lifts for her job. She is pretty thin except for her stomach and she really wants to lose that. She wants to get stronger also. Our home gym has a bench, squat, and preacher curl. So I need some kind of workout for her with those things available. We have an Olympic size Barbell along with a curl bar and a couple medicine balls.

So if you guys have any kind of workout plan in mind for her please let me know. Also do you think she should be taking in protein, etc?

Thank you very much, Ty

[Kelei]

Stick to the basic compound movemets and start light for safety, also you should put the majority of your effort into lower body movements as a female considering the greater portion of muscle mass as compared to upper body. Squats, deadlifts, lunges etc are your friend, learn to love them (and hate them at times lol). I suggest a full body workout performed 3 days a week to begin with, so perhaps on Mon, Wed, Fr. In regards to protein, a normal balanced diet will suffice for a female involved in moderate weight training, a protein shake post workout would go a long way as a safety net.

[tysingleton34]

Repped! Thank you very much!!

[selector]

Hi, I'm a personal trainer and my 52 year old mother is a client of mine. her main goal is weight loss but she wants added strength with this, so I train her twice a week with weights.

For two weeks we did a break in programme to get her moving, 3x15:

Squats
Deadlifts
Bench press
Bent over rows (wide and narrow)
Overhead press

Then I Used a 2 day split, again focusing on compound movements:

Lower Body (focusing on compound movements with hip extension and leg extension will hit glutes, hams, quads and all stabilisers), 3x12:

Squats
Walking Lunges (weighted, and then with a med ball overhead)
SLDL
Step ups (weighted if required)

Upper Body (compound pressing and pulling movements):

Chins (chinning bars are cheap and you can assist her)
Bench press
Overhead Press
Bent over rows (wide and narrow)
Press ups
Lateral raises (girls like this one )

Core (after both workouts)

plank
side plank
superman


These should give her a good workout, and can be done at home.


Gd luck and make sure she listens to what you say (mine doesn't)

sel

[selector]

as for protein, Inform her about good nutrition, but particularly pre and post workout. Don't bother with shakes for now (won't do any harm); she needn't be eating like a bodybuilder. Make sure she eats some slow digesting carbs an hour before workouts, and some fast digesting carbs after workouts (gatorade would be a good example). Also make sure she doesn't do cardio before her weights. This depletes glycogen and will make her tired for lifting (mine did this once and her lifting sucked

cool

sel