A Baby Boomer Training Program

It can be a bit annoying for someone who is “a bit” older to join a gym. College-age students stand ready with clipboards and a basic program created for a general ‘anyone,’ but is that really what you need? Put, the answer is no.

Generally speaking, different people should have programs tailored to their needs. Those programs will be adjusted based on a variety of factors, such as age, sex, and goals. It is ridiculous to think that there is a one-size-fits-all program for any person that sets foot in a gym.

So if you are a baby-boomer, what should you be doing?

The answer is to adopt a training program that takes into account age-related considerations such as changes in metabolic rate, adjusted range of motions, joint issues, and the like. That is not to say that you aren’t going to be working hard, because you will, but more than the program avoids exercises that don’t functionally work as well for you.

The Boomer Program

Typically at this age, weight loss and lean muscle are the goals. To get there, we need a combination program of weights and cardio with plenty of rest and recovery days. Naturally, as we get older, we require more rest from activity, which helps not only in muscle growth but also in the prevention of injury. If there is something in the program, you don’t like, substitute it for something you do enjoy.

Exercises should be done at a smooth, slow pace. Weights should be heavy enough to challenge you to reach the prescribed repetitions. On weight, days, make sure to warm-up by walking on the treadmill for 10 minutes and then light stretching for the target area. Repetition ranges are higher to avoid putting heavyweight pressure on joints and tendons.

Day 1

Chest/Back/Biceps

• Dumbbell Incline Press – 3 sets of 12 to 15 repetitions
• Pec Deck Chest Flyes – 2 sets of 12 to 15 repetitions
• Dumbbell Bench Press – 2 sets of 12 to 15 repetitions
• Lateral Pulldowns (wide grip) – 3 sets of 12 to 15 repetitions
• Low Cable Rows – 2 sets of 12 to 15 repetitions
• Lower Back Machine – 3 sets of 12 to 15 repetitions
• EZ Curl Barbell Curls – 3 sets of 12 to 15 repetitions
• Seated Alternating Dumbbell Curls – 2 sets of 12 to 15 repetitions

Day 2

Cardio – Treadmill/Elliptical

• Forty-five minutes of cardio on either machine. Start with a 5-minute warm-up and end with a 5 minute cool down. Aim for a fast enough pace that you are challenged but can still talk.

Day 3

Quads/Hamstrings/Calves

• Leg Press – 3 sets of 12 to 15 repetitions
• Leg Extensions – 2 sets of 12 to 15 repetitions
• Dumbbell Lunges – 2 sets of 12 to 15 repetitions
• Dumbbell Stiff-Legged Deadlifts – 3 sets of 12 to 15 repetitions
• Leg Curls – 2 sets of 12 to 15 repetitions
• Standing Calf Raises – 3 sets of 12 to 15 repetitions
• Seated Calf Raises – 3 sets of 12 to 15 repetitions

Day 4

Cardio – Cycling/Stair Climber

• Forty-five minutes of cardio on either machine. Start with a 5-minute warm-up and end with a 5 minute cool down. Aim for a fast enough pace that you are challenged but can still talk.

Day 5

Shoulders/Triceps/Abdominals

• Dumbbell Lateral Raise – 3 sets of 12 to 15 repetitions
• Dumbbell Shoulder Press – 3 sets of 12 to 15 repetitions
• Dumbbell Front Row – 3 sets of 12 to 15 repetitions
• Triceps Rope press-downs – 3 sets of 12 to 15 repetitions
• Dip Machine (close grip) – 2 sets of 12 to 15 repetitions
• Crunches – 2 sets of 20 to 25 repetitions
• Reverse Incline Crunch – 2 sets of 20 to 25 repetitions
• Jackknife Crunches – 2 sets of 20 to 25 repetitions

Day 6

Cardio – Swimming/Rowing Machine

• Forty-five minutes of cardio if you have a pool or the rowing machine. If you have neither, then use a previous option. Start with a 5-minute warm-up and end with a 5 minute cool down. Aim for a fast enough pace that you are challenged but can still talk.

Day 7

Rest day

Keep in mind on this program, we list it over seven days to match up on a weekly schedule, but you can always take extra rest days whenever your body tells you that you should.