You’ve read over and over that strength training–lifting
weights–is a fountain of youth and helps keep your body
strong as you age. And you’ve decided you’d like to buy
some dumbbells and set up an exercise program in your
home.
The first thing to do is to make an appointment with your
health care provider. Since strength training is good for
almost any physical problem, you will probably be given the
green light. But if your doctor gives you any warning–listen
and do what he or she says. There are some physical
conditions that preclude strength training.
Now that you have approval, how many weights do you
need? Where can you purchase them? How much will they
cost? What else will you need?
You’ve probably heard that you can use soup cans or gallon
jugs filled with water, and it’s true that you can. However, I
believe that you’re better off purchasing dumbbells–cans
are hard to hold onto, and jugs of water slosh around so you
don’t get the same response as you do with a dumbbell.
The one exception to this is if you are very weak and cannot
lift a 3-pound weight. In that case, you may want to use
cans of food or bottles of water rather than purchase one or
two pound weights which you’ll soon abandon as you
become stronger.
You’ll need at least three different sizes of weights for
working different muscles. For instance, you’ll need a lighter
weight for working the triceps muscle (the one below your
upper arm that we call “bat wings”) than you will for other
exercises.
Weights (dumbbells) are available at discount stores and at
sporting goods stores where you’ll have several kinds from
which to choose. The least expensive are the plain gray
metal weights with hexagonal ends which work just as well
as more expensive ones. The gray weights cost
approximately fifty cents per pound–a pair of five pound
weights weighing a total of ten pounds will cost about five
dollars. The ones with round ends tend to roll when you put
them on a chair seat, which can result in injured toes,. If you
place one weight diagonally across the other one when you
put them down; this lessens the possibility of the dumbbells
rolling off the chair seat.
To begin with, you’ll need light weights, although you’ll soon
leave those behind and move to heavier ones as your
muscles get stronger. If you are a female over forty, I
recommend that you begin with: one pair each of 3, 5 and 8
pounds. A man should purchase one pair each of: 5, 8 and
10 pound weights. Men who pursue an aggressive
program, will soon need 12 and 15 pound weights.
You will need a chair without arms (a folding chair works
just fine) and a space large enough that you can lie on the
floor with arms and legs spread out for floor exercises and
stretching. If you really “get into” weight lifting, you may want
to invest in a pair of ankle weights, but you won’t need them
to begin your program. You can always add them later for
lower body exercises,
If you have arthritis in your hands, you may find that a pair of
weight lifting gloves will help make lifting the weights more
comfortable. Other equipment you’ll need includes a chair,
a towel, a bottle of water and a good pair of shoes. Please
don’t ever lift weights without shoes on–it isn’t worth taking
a chance on injuring your toes.
Finally find a place to store them where they’ll be out of the
way. and easily accessible–so you won’t be tempted to put
off exercising because they are difficult to get at.
Please don’t forget to drink water while you’re exercising.
Keep a bottle of water handy while you’re working out and
drink frequently.
I suggest that you find a workout partner–you’ll be able to
motivate each other on the days you just don’t feel like
exercising, but I promise that if you go ahead, you’ll be
energized afterward. Many people tell me that they have
more energy after they have finished a workout than they did
when they came to class.
You should also create a schedule of times and days for
your workout. Write down your schedule so you won’t forget.
You should not do resistance training on successive days
with the same parts of your body. For instance, you wouldn’t
want to do upper body exercises on consecutive days. If you
want to lift weights every day, alternate upper body and lower
body. For instance, do upper body and Monday, Wednesday
and Friday, and lower body on Tuesday, Thursday and
Saturday.
You’ll get the best results by doing resistance training at
least twice a week–not more than three times.
Now, you’re all set to begin your program. My book “Over 40
& Gettin’ Stronger contains complete instructions for a
strength exercise workout. You can order a copy at my web
site http://www.StrongOver40.com or at Amazon.com.
Phyllis Rogers is a Certified Fitness Trainer and Specialist in Fitness for Older Adults. She is author of “Over 40 & Gettin’ Stronger” which contains an easy to learn strength workout using only dumbbells and which can be done at home. She has taught more than 1200 strength classes for older adults Her web site is [http://www.StrongOver40.com]. She can be reached at fitness9@mindspring.com and is available for speeches and workshops.
