Strength Training Past 50

Don't be taken aback by this title...I just plucked it off the shelf. It applies to you equally well if you're 16, 20, 40, or 60.

I've given you a list of a few exercises to do, but you might be wary about trying them since I've just described them in the barest possible fashion.

Training with weights must be done right - otherwise you can strain a muscle, or worse, do permanent injury to yourself. (Of course it's hard to do that with the light weights I advocate you use - for dumbbells, 10 pounds, and only up to 50 punds for dummbells.)

Nevertheless, it would behoove you to see photos of these exercises "in action" so that you know you'e doing them right. Also, by browsing through a weight training book, you can also see other exercises that you can use...since doing the same thing day after day can get kind of boring.

So I'm using Strength Training Past 50 as an example, although there are also resources on the web you can try, as for example:
About.com's Weight Training section

http://weighttraining.about.com/od/exercisegallery/ss/benchpress.htm


So, what does Strength Training Past 50: Your Guide to Fitness and Performance, by Wayne Westcott and THomas Baechle have to say?

Why free weights as opposed to machines like Bowflex?
The unrestrained movemnent patterns permitted by free weights equipoment allow your joints to move through their full range, both increasing your flexivbility and improving your overall muscle coordination.

They are also a lot cheaper!

Leg exercises
Leg Extension - for quadricrps (tops of thighs)
Leg Curl - for hamstrings (bottom of thighs, the place where all the flab goes first)
Leg Press (entire leg - need a leg machine to do this)
Hip Adduction - Another machine exercise - but a great exercise if your gym has one
Heel Raise - For your calves. No machine needed
Dummbell squats
Dumbbell step ups
Dumbbell lunge

For your stomach
Sit-ups
Dumbbell side bends

Arm and chest exercises
Very important for women, as this is typically are weakest area. As we get older the breasts tend to sag...keep up upright with chest presses, lateral raises, pullovers and so on.

As I've said before, women - you don't need to worry about developing humongous muscles. This isn't going to happen unless you work out 3 hours a day and take supplements. What you will accomplish is replace your ruler thin arms with a nice, muscular curve, improve your posture and overall fitness, and just generally feel better.