My mother is 50 years old and continously train things like cycling, mountainbiking and running. Now she wants to start going to the gym to ensure she can keep doing these things without being in pain or hurting herself. The goal is to focus on strengthening the joint areas by adding some muscle.
She cannot squat or leg press properly as it hurts her back when she puts weight on her shoulders. No problem with other excersises.
I got gym experience myself but are not that good at programming. I am thinking of putting her on a program looking like:
Monday: Hack squats 3x8 RDL 3x8 Back extensions 2x10 Planks 2x
Tuesday: Cardio
Wednesday: Rest
Thursday: Bench press 3x8 One armed row 3x8 Shoulder press 3x8 Face pulls 2x10 Wrist curls 2x10
Friday: Cardio
Saturday: Yoga
Sunday: Rest
Do anyone with more experience of programming have any feedback on this? Is there any muscle group I've missed, or any excersises you feel might be good to add? Note that I haven't put down any stretching yet, though it should be added.
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Workout for 50 y/o woman looking to strengthen joints? posted first on your-t1-blog-url
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