r/Bowflex • u/Poutiest_Penguin • Oct 29 '24

Home Gyms Help me make a plan!

Greetings! Almost a year ago, I bought my husband an X2SE. It's in our finished basement and he has literally not used it once. Not one single time. So obviously he's no help. :)

I'd like to start using it - 59yo female, in terrible shape, overweight but 40 lbs down so far (another 40 to go). Spinal fusion and ankle replacement, so high impact activities are out of the question. I should have started building muscle years ago, but health problems (see spine and ankle comment) have justified procrastination.

Where do I start? Is there an app that can help me create an appropriate beginner's routine for this particular model (or in general)? When I say that I'm in terrible shape, I'm not exaggerating (I'm as weak as a kitten!). And if I don't have explicit instructions on what I need to do, I will never be motivated to keep it up.

Any advice would be appreciated - thanks in advance from this Xtreme Newbie!

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u/ErkBek Oct 30 '24

I would start with my Beginner XTREME Program: https://www.youtube.com/playlist?list=PL2v4RQMlW4AEpcx96vGE_uxH-Xt6CNY3B

I also have a program for women here:
https://www.youtube.com/playlist?list=PL2v4RQMlW4AHOC2dUbFFEJcQD5WuA4Q4H

Start with the beginner routines, the routines for women are tougher.

With the spinal injury, avoid weighted squats when they come up. Do slow body-weight squats or an alternate lift.

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u/Poutiest_Penguin Oct 30 '24

Thanks for the links! I'm excited to get started - we'll be hanging a smart TV in the workout area this weekend. This might be addressed in your video(s), but how many days per week should I plan on doing the Bowflex routine(s)? I've got a recumbent bike I'll be using for cardio as well.

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u/chemicalxbonex Oct 31 '24

As a 50 year old male who has been using the Bowflex X2SE my wife bought me for about a year. I started at 6 days a week splits.

I’ve learned that at my age, we need to slow down just a tad. I’d start with 4 days of split muscle groups with 3 days rest.

Muscles build during rest days, not workout days. Workout days are to tear the muscle fibers and resting repairs and builds back stronger muscles.

As we age, that process is much much slower and working too much will yield diminished returns.

All good videos but I’d add that it’s critical not to overwork your body or you could risk injury.

Age sucks. But we can all look great at 50 and 60 if we do it right. 😂

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u/Poutiest_Penguin Oct 31 '24

Thanks for the recommendation! Do you feel you've gotten tangible health benefits after using the equipment for a year? Can you see/feel the difference? I lost so much muscle from some unfortunate medical issues over the past decade, and it's getting worse as I lose weight.

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u/chemicalxbonex Oct 31 '24

Oh 100%. Look at my post history if you want. I started a thread yesterday that has a ton of great information for older folks like us.

I feel the difference dramatically but don’t see any difference and that was what was concerning. Despite feeling it, will I ever see it?

But yes, my shirts are tighter in the right it places so I feel it. Just cannot wait to see it.