Training Program for 50+ Year Old Mum?

[j4gga2]

@j4gga2

• Perform each movement pattern 1-3 times a week
• Train 2-4 times per week
• Machines are okay, particularly if you’re very uncoordinated, but they shouldn’t form the majority of your program
• Include low-intensity conditioning (walk, rowing machine, assault bike) 2-4 times a week
• Train predominantly in the 6-15 range, with a few sets below 6 and a few above fifteen
• Aim for 1-3 quality, hard sets per exercise, per session.

The movement patterns are:

• Knee-dominant: squats, lunges, leg press, hack squat
• Hip-Dominant: deadlifts, block pulls, rack pulls, RDLs, stiff-legged deadlifts, good mornings
• Vertical push: incline press, shoulder press, landmine press, arnold press
• Vertical pull: pull-ups, pulldowns
• Horizontal push: bench press, floor press, decline press, chest press
• Horizontal pull: any kind of row

Those are the exact principles I use to program for my 45+ year-old clients. For them, a “hard” set probably only needs to be an RPE 5-6. I would also prioritise exercises that are easy to do properly and hard to do poorly such as:

• goblet squat
• hack squat
• hip thrust
• pull through
• rdl
• kettlebell deadlift
• bench press with a straight or neutral-grip bar
• incline pressing instead of overhead pressing
• floor pressing
• pulldowns
• chest-supported rows
• cable rows
• machine rows