In my last post I introduced my mum who has been inspired to start strength training. To read all the reasons why she wanted to start and how she plans to overcome any potential barriers, then click here.

In summary, mum’s main inspiration is the hope of grandchildren in the near future. Currently getting up from the floor is challenging as it is, let alone before trying to hold a toddler at the same time. She also experiences some pain in her knees when going up the stairs which she doesn’t want to deteriorate any further.

Mum has decided that she will do her workouts from home and has found a space in the living room. We have started with three small bits of equipment to get her started which she can store in the same room.

The 3 pieces of equipment that we chose between us for mum to use in her workouts are listed below. If you click on the pictures below they will take you through to the relevant page on Amazon. I have also made a video to show you how easy it is to order them and to let you know what you can expect when they arrive.

The links below are affiliate links. This means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you.
Please understand that everything I recommend is because I honestly believe they are all helpful and useful to assist you in achieving your goal in becoming stronger, not because of the small commissions I make if you decide to buy something.

The Workout

Mum has decided that she would rather do more frequent, shorter workouts than a fewer number of longer ones. We decided to go for two alternating workouts that she would do during the week. Each one consists of 3 exercises with 3 sets of 10 repetitions. Mum will do a total of 4 workouts (2 of each) per week.

Workout 1

• Squat to Chair holding kettle bell
• Glute Bridge with mini band around knees
• Single arm shoulder press holding kettle bell

Workout 2

• Split Squat
• Lateral Step Down
• Upright Rows

Confidence Building

Initially the main aim of the workouts I have chosen for her are to build confidence with the movements and to create a routine that will become a habit.

Strictly speaking this isn’t yet targeting strength. To do this we will have to manipulate the number of sets/repetitions as well as the weight/resistance. I will discuss the effect different reps and sets have on desired outcome in a future post.

I also know that her technique isn’t perfect yet. Once she has had a chance to practice and explore her movement in these exercises we will tweak a few things in her technique before we increase the loads used.

We must remember the concepts of load tolerance when progressing this program, especially as she is in her 60’s and never done any training like this before.

Accountability

To hold mum accountable, she will keep us updated through my social media. Please make sure you follow Never Too Old to Lift by clicking the buttons below to find out how she is doing.

This post was written by myself, Chris Tiley, a physiotherapist based out of Movement Therapy Clinics in Harborne, Birmingham. For more information on how I can help you visit christileyphysiotherapy.com