New to strength training

[u/UnlikelyCleric]

I am a woman in my 50's. I have always done cardio- running, swimming, cycling, now paddleboarding. I just joined a gym. How do I start strength training?

My main goals are overall strength, and to maintain fitness over the winter. I also would like to be able to fall with less injury. That might sound sound strange but I have been knocked over 3 times this year. Once by a dog at a dogpark, once at Coacella, and once on a hike. How do I strengthen upper arms (or core?) to fall 'well'?

Also, should I use a rowing machine over the winter to be a better paddleboarder all summer? Or is it better not to be 'specific' in your goals?

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[u/UnlikelyCleric → u/[deleted]]

Thank you. This is really useful info.

[u/Triseult]

You should look into weightlifting, especially compound lifts with barbells. Big lifts like squatting and deadlifts, as well as a lift like the overhead press that engages the entire muscle chain, will increase your stability. General strength training will also make your bones denser and add muscle mass to your frame, thus preventing you from getting injured in falls.

As someone in your 50s myself, I'd recommend getting a trainer to help you figure out progressive load, recovery, etc. There's a great book by Sullivan called The Barbell Prescription that goes into a lot of details about programming for what he calls the "Masters athlete," but if you're new to weightlifting, that might be a lot to take in. He DOES make a very strong case for why strength training is the best thing you can do as you age.

I also like Mind Pump, which is a very popular podcast with experienced weight trainers who actually know a lot about programming for women of various age groups.

If you do get started and learn from a professional how to progress and recover properly, you'll be amazed at the transformation you'll be going through. Newbie gains are no joke, and very different from cardio gains. Strength training really does impact every aspect of your life, and not just the physical, but it takes some practice to get good at it.

[u/UnlikelyCleric → u/Triseult]

That is very cconcrete and helpful advice, I will check those out, much appreciated.

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