Hey Everybody,

I wanted to get some feedback from you all....

My mom is ~62 years old :whistle:.... and around 5'3" ~180lb ish...she wants to lose some weight to be healthier... her goal is to lose 20-25lbs

as far as working out in the gym, she does the usual tredmill and bike and then walks outside in the afternoon...

unfortunately, i don't know how to help her out as far as weight training... because i mostly do olympic type lifts.. and i don't think that it'll be safe for her to do :bb:...

my questions are:

- what kind of a weight training program can i put my mom on?

- as far as eating... what would you suggest?

she really works hard, but is sometimes disappointed w/ the results.. so i wanted just give her a helping hand


thanks in advance ;)

How many calories a day is she taking in? What is her fitness level - how long can she walk on the treadmill and is she physically able to lift weights? At that age, a doctors visit probably would be the best way to start.

After you determine her maintenance calories, you'll want to cut the daily total by about 500 calories and divide the total over 6 meals eaten throughout the day. Each meal should contain a low fat protein source, a low glycemic carb, and a fruit or vegetable.

For lifting, I would imagine low weights, 2-3 sets with moderate reps would be appropriate but I'll let someone else chime in on that. You might even look into using elastic bands. If she isn't into weight lifting, she may find that a less intimidating way to start.

How many calories a day is she taking in? What is her fitness level - how long can she walk on the treadmill and is she physically able to lift weights? At that age, a doctors visit probably would be the best way to start.

After you determine her maintenance calories, you'll want to cut the daily total by about 500 calories and divide the total over 6 meals eaten throughout the day. Each meal should contain a low fat protein source, a low glycemic carb, and a fruit or vegetable.

For lifting, I would imagine low weights, 2-3 sets with moderate reps would be appropriate but I'll let someone else chime in on that. You might even look into using elastic bands. If she isn't into weight lifting, she may find that a less intimidating way to start.


I agree with everything SeanB just said.... the doctors visit is probably a really good idea... also, most gyms have the Nautilus type equipment that would be a LOT less intimidating for her at the begining, once she is comfortable using the machines and is in better shape you could then mover her to free weights... some women get very intimidated by free weights, so starting her on the machines might maker her feel a bit more at ease at the begining and there is less chance of injury with machines as well :tu: I'd figure out a full body circuit with the machines and have her complete the circuit once or twice each session, 2-3 times a week and then as she's able to, add another circuit until she's running through the circuit three times, 3 day's a week and doing cardio on the other day's ;)

:) Hi, I’ve been watching this thread for awhile waiting for those members of this forum who have the knowledge/expertise to advise you and your Mother on a sound strategy for achieving her fitness goals to do so. As is very often the case Chameleon and SeanB have responded as usual, with most sound advice. I would be more than happy to do the same but sadly lack the hard core information necessary to assist anyone in a methodical way to achieve their fitness goals. I am confident however that I am up to the task of encouraging your mother to go for her goals and to go with gusto. It was my experience, starting at 163lbs (but lacking the hard core knowledge available to her here on this forum) and ending a rather long seven or so years later at 130lbs, that lifting weight and eating sensibly can and did overhaul my body. I must say however that I can’t help but feel that the act of lifting weights, starting at 57 years of age, rather than altering an already ‘reasonable’ clean diet was the main ingredient in turning my body around. The caveat here being my diet was already 'reasonably clean' to begin with. We all lose a lot of muscle mass through the course of our lives and the need to gain it back and/or maintain it, in my opinion, cannot be over emphasized. What can and will happen to the body utilizing a sound program, dedication, determination and consistency will please mother beyond measure. I know because it happened for me. Good luck to Mom! :tu:

:) Hi, I’ve been watching this thread for awhile waiting for those members of this forum who have the knowledge/expertise to advise you and your Mother on a sound strategy for achieving her fitness goals to do so.

Hey Carole! Don't you know you're a knowledgeable member too???:tucool: :D

I always have a tough time with giving advice on these things when I'm having an especially hard time with my health. My inclination is ALWAYS to answer that the exercise is more important than any diet tinkering. Exercise first-- an interest in diet often follows. Weights have made the biggest difference for me, but any movement is good to start.

For some of us, meaning me, tinkering with the diet too much brings unwelcome results.:lol:

I always have a tough time with giving advice on these things when I'm having an especially hard time with my health. My inclination is ALWAYS to answer that the exercise is more important than any diet tinkering. Exercise first-- an interest in diet often follows. Weights have made the biggest difference for me, but any movement is good to start.

For some of us, meaning me, tinkering with the diet too much brings unwelcome results.:lol:

I'm with you on this one. Once you increase the base of activity with exercise, then the diet tinkering is less critical.

And as people get older, the evidence seems to be that resistance exercise is more and more important than just Calorie control. If you get into a situation where you have to go through chemo, or surgery, then a lot of times your outcome is better if you have better cardiovascular fitness.

I think the doctor's OK at any age beyond 45 is pretty important, but unless there is a good reason not to exercise, the doctor will probably like the idea. Once you have that, a simple full body plan at correct resistance - whatever that really is - will help. A really good basic exercise which has multiple benefits is step ups. They have strength and conditioning benefits and can be done right on the lowest step of a staircase - which may also have a railing for balance. My dad is in his middle 70's and uses step ups and walking for conditioning, and a bowflex for a basic strength program. He's made good progress, and credits an improved outlook on life to feeling better overall.

So even if it's baby steps, it's steps worth taking.

Hey Everybody,

I wanted to get some feedback from you all....

My mom is ~62 years old :whistle:.... and around 5'3" ~180lb ish...she wants to lose some weight to be healthier... her goal is to lose 20-25lbs

as far as working out in the gym, she does the usual treadmill and bike and then walks outside in the afternoon...

unfortunately, i don't know how to help her out as far as weight training... because i mostly do olympic type lifts.. and i don't think that it'll be safe for her to do :bb:...

my questions are:

- what kind of a weight training program can i put my mom on?

- as far as eating... what would you suggest?

she really works hard, but is sometimes disappointed w/ the results.. so i wanted just give her a helping hand


The circuit training on machines is first priority. Remind her how strong she is, don't let her fear weights. Cardio doesn't have to be planned, get a dog or start walking the one she has, 30 min in morning, 30 min in afternoon. It will help the dog.

Show her Carole's pictures, she has more in this forum. This is what she can do, with proper program. When she gets with program, I bet she increases that weight loss planned and go down to a more healthy weight for height.

She needs to tighten up on diet, I think calories rule, but I leave that to others. Tell her to sign in here if she uses computer, she will get great advice.