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Realizing how much I have to get back into things, especially for arm strength, I picked up my hand weights and Ooops, seems they've gotten heavier.
I thought my arms were going to fall off after 10 times each(3 different movements)
Brief details. I'm 76 and had been using 5 lb weights until I started goofing off last year.
I can lift them but not for many repetitions.
My question is...Is it better to keep using the 5 lb ones but for fewer times or should I go back to 3's and do more reps?
Realizing how much I have to get back into things, especially for arm strength, I picked up my hand weights and Ooops, seems they've gotten heavier.
I thought my arms were going to fall off after 10 times each(3 different movements)
Brief details. I'm 76 and had been using 5 lb weights until I started goofing off last year.
I can lift them but not for many repetitions.
My question is...Is it better to keep using the 5 lb ones but for fewer times or should I go back to 3's and do more reps?
For strength you don't need to go above 10 repetitions in an exercise. Doing more repetitions than 10 to 12 would be more for muscle endurance than strength. I'm assuming that the three movements you're doing for your arms cover both biceps and triceps. I would suggest working up to (and proceed slowly) doing 3 sets in each of the three movements and after the first set, actually increase the weight as you are able to, so that you can do perhaps only 8 repetitions. Gradually increase the weight as you are able to.
Or if you prefer to just keep using the same weight, at least do three sets of each movement as I suggested. But again, work up to it slowly.
But if what you really want to do is to do more reps than 10, I still wouldn't decrease the weight, but would just keep using the 5lb weight and increase the reps as you are able to over time.
If I might suggest, there are workout videos for seniors on YouTube which you might find beneficial. Just do a search for 'dumbbell workout for seniors'.
For example;
10 Minute Seated Weights Workout For Seniors | Seated Weights Workout For Seniors
Thanks Mike
Guess it wasn't too bad if I could do the 10. I like that the video fit some leg exercises in between. Good way to "rest" in between sets.
Now to dig up a suitable chair !
Is it better to keep using the 5 lb ones but for fewer times or should I go back to 3's and do more reps?
You need to re train your body back to better form. That said, you lower weight to one that you can comfortably do 10 reps with the last 2 requiring significant effort. I'll leave it to you to define that.
You want to do 3 sets of 10 reps. For 3 weeks. Targeting various primary muscle groups. Pecs, lats, deltoids, biceps, triceps.
Core is a must. Legs. Pick exercise that involves as much muscles as possible into a specific exercise.
After that, take 3-5 days of only general stretching and joints mobility exercise. Aerobics, walking, swimming.
then, return back to weights, but now start doing pyramids, if strength development is your goal. Maybe invest into quick adjust dumbbells for that, several available from various manufacturers. buy them on craigslist of OfferUp, they are much cheaper there. beauty of them is - they adjust very fast and easy. My Bowflex ones start at 4lb>45lb.
Do 3 weeks of pyramids>active rest week>3 weeks of now different type 3x10 exercise>active rest>pyramids and so on. Every 3 weeks you want to have different exercise, to make muscles work from different angles, separated by active rest. I do 3 weeks weights>week of rest staying very active>3 weeks, and so on.
Doing them slow is the key.
This way you add strength and tone but not bulk.
I use 5# hand weights, starting with the weights by my sides in 4 stages:
> slowly lifting the weights from your sides past your shoulders and straight up over head;
> holding the weights in position over head, focusing on position and posture;
> slowly lowering the weights back to your sides;
> holding the weights by your sides, focusing on position and posture.
Build up to doing one set for 5 minutes a few times a week.
Always lift the weights in a straight vertical line from the floor to the ceiling.
When you can do them slow this way, then doing them faster is easier, because faster is easier.
Start with the 3# weights. When those feel too light, move to the 5# weights.
The important thing is not the weight but the tension. The more muscle tension the more strength.
Realizing how much I have to get back into things, especially for arm strength, I picked up my hand weights and Ooops, seems they've gotten heavier.
I thought my arms were going to fall off after 10 times each(3 different movements)
Brief details. I'm 76 and had been using 5 lb weights until I started goofing off last year.
I can lift them but not for many repetitions. My question is...Is it better to keep using the 5 lb ones but for fewer times or should I go back to 3's and do more reps?
Thanks Mike
Guess it wasn't too bad if I could do the 10. I like that the video fit some leg exercises in between. Good way to "rest" in between sets.
Now to dig up a suitable chair !
You're very welcome.
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