68 yr old female bodybuilder-definitely not a senior
Welcome to the site JP. 68 is quite a remarkable age to still be lifting, but if you see the progress and accomplishments some of the younger members like chillen have made at 46, then that proves that age is not a factor. I'm sure your quite an inspiration to those in their late 50's or 60's that anything is possible
How about some more details about your diet and training?
What is your current diet and training plan?
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Training and Diet details
I do mostly free weights with some machines. Have been doing 3 heavy workouts/week - legs one day, back day & chest day. Now I plan to up that to 6 days/wk to allow for two complete workouts for each muscle group.
I am adding cardio for endurance, firmness and to drop weight. I only have to drop 10lbs.
My diet needs the most work, I need to make clean eating a daily thing and up my protein.
I love walking lunges as part of leg workout and was doing 50 of them with no weight earlier this year before hip fracture. Last week for the first time after surgery, I was able to do them again as part of my leg workout. Did 3 sets of 12.
Don't think of my workouts as different just because I am older. It may just take me a little longer to get the full body of muscle I want.
What kind of exercises are you doing
Any squats, deadlifts, rows, or other basic compounds?
Instead of doing a 3 day split twice a week, have you thought of doing a full body workout 3x a week instead?
squats -3 sets of 15, last set with 10lb weights
Walking lunges currently 3 sets of 12
leg presses on press machine
quad and hamstring machines - 3 sets as much weight as I can handle.
stepups - 3 sets currently with no weight
hamstring curls - 3 sets of 15 with as much weight as possible to failure
close grip hamstring work with 15lb weights
I do a similar amount of work for all upper body muscles. I so back to back exercises for about the first 40 min until I am pretty exausted and then switch to 3 sets of 15 concentrating on a single muscle to finish out the hour.
You want your muscles to achieve hypertrophy and grow right, have you thought of lowering the reps and increasing weight?
I am getting really great growth with my current 3 sets, 12 to 15 reps.
I keep increasing the weight to my max and that is causing the growth I want.
I may go down in reps later when I get a full core of muscle on me but since I want to fully shape my muscles and not make them as large as possible, I will have to experiment I guess.
Thanks for your input, this time around is a permanent commitment for me and there is not a big community of female bodybuilders my age to check with. Pioneering a new path has always excited me so I'm up for the challenge.
First off, welcome! Secondly, i'm very impressed, and applaud you for having the drive that you do.
Don't let anyone discourage you
I'm 65 in a few weeks. I'm in the best shape of my life. I lift heavier than most young people. Moreover, the average woman our age can't even lift ten pounds! I admire your ambition and motivation and if I can support you in any way, let me know.
Welcome! I look forward to seeing your progress!
Considering the OP hasn't posted for a year, I wouldn't hold my breath ...
Hello JP1! You are an inspiration, and I will be following your lead. I just googled to find bodybuilding for senior women in Calgary and I found you! I am a 57 yr. old female and I'm looking for help in chosing a fitness club and getting my muscles toned up. Where do you work out? LMV
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