Preserving muscle keeps your metabolism robust.
Muscle protects your bones and joints.
Strength supports balance, mobility, and playing with your grandchildren.
My recommendation is 2-3 times a week lift heavy weights.
If you do not lift heavy weights now ease into lifting heavy so you don’t get injured. I broke down each lifting session into 3 different days.
2 different upper body lifting sessions and 1 leg day lifting session.
Below is a clear 3 day template to start lifting heavy. Always start any lifting session with a short warm-up and some easy stretches.
Day 1 – Push Day/ Chest/Shoulders/Triceps (upper body)
3-4 sets of each exercise with only 6-8 reps (so weight must be heavy)
-Push-ups x10
-Chest Press/either on a bench or on the floor x6-8 reps
-Seated shoulder press x6-8 reps
-Front shoulder raise x6-8 reps
-Tricep dips off a bench x10
-Tricep Kickbacks x6-8 reps
Rest Day or Walk
Day 2 – Pull Day/Back/Biceps
3-4 sets of each exercise with only 6-8 reps (so weight must be heavy)
-Wide arm push-ups x10
-Standing reverse grip rows x6-8 reps
-Hammer bicep curls x6-8 reps
-Bicep curls x6-8 reps
Day 3 – Leg Day/Squats/Lunges/Deadlifts
3-4 sets of each exercise with only 6-8 reps (so weight must be heavy)
-Goblet Squat x6-8 reps
-Deadlift x6-8 reps
-Walking lunges x6times down and back in a large room
-Glute Bridges x6-8 reps
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The following days you can do any cardio you want to do but one of the days add in sprint interval training.
For example: If you go walking add in 3-4 big hills or at the end of your walk do x10 squat jumps
If you go running add in 3 x 30 secs sprints that are 100% effort
If you go biking add in 3 hills
Then do all the other cardio you LOVE
If you have limited time just get in 10 minutes of lifting that is better than nothing.
Consistency is the most important element
Technique first: prioritize good form over anything else. You gain better muscle and prevent injury
Email me with any questions:
Elizabeth@thehouseofobrien.com
