congratulations on your decision to embark on a resistance program.
If I saw you in person, I would start with a comprehensive assessment to identify any weaknesses or imbalances which would determine the approach for an exercise program for you. I have yet to see a mature adult who does not have a few chinks in the armor that require consideration beyond blood pressure and high cholesterol. Double-check with your physician to make sure all is clear on that end.
If you can, I would strongly advise that you find a personal trainer who works with mature adults and can put an exercise program together for you. Alternatively, a physical therapist may be able to give you advice.
If this is not a good option, I would go the book route. There are many good books. One that I would recommend is “Strength Training Past 50” by Westcott/Baechle https://www.amazon.com/Strength-Training-50-3rd-Wayne-Westcott-ebook/dp/….
I wish you good luck.
Hi I specialize in working with seniors and Special Populations. Barring other medical conditions such as musculoskeletal issues, it sounds like you’re clear to proceed.
The recommendations for seniors isn’t that much different than for anyone else. Start light. Let the number of repetitions you perform dictate the weight. For example, if you do 8-10 repetitions you would use a weight that you could comfortably complete all of them. Especially the first couple weeks. Then increase the weight but keep the repetitions the same. That would follow the Principle of Overload.
There are many training principles and this forum isn’t conducive to include all of them. But listen to your body and work as hard as you feel comfortable. If you have other medical conditions besides controlled hypertension and dyslipidemia, then you should consult your physician.
Great to hear you are starting a strength training program!
In addition to what Karin and Paul have advised, I would add one more thing. When you start your resistance program, please be sure to avoid holding your breath as you lift the weights. Some people do this without knowing it, and it can increase your blood pressure. Just something to be aware of. Try to inhale first, then exhale as you push through each repetition. Just breathe through each repetition.
Best wishes to you.
Hello Ronald Coxen,
I highly recommend you find a trainer to run you through a thorough consultation so you are safe as well as happy. Knowing where and how to start a strength program is priceless. You have received great advice so far; but, working with a professional personal trainer will get you the best results in the safest way possible. That alone is enough to motivate you to keep up your healthy routine and healthy lifestyle. I wish you the best of health.
Here is a link to help you get started finding a trainer you like in your area:
Natalie aka NAPS 2 B Fit.