I am a male 33 and I agree 100%. I started last year and have put on muscle and noticed my waist line shinking. I do it twice a week for about 1 hr and I feel great. If I skip a day or week I can tell because I don't have as much energy and my lower back starts to ache. It gets my heart racing when I'm lifting weights and I sweat alot so I know its giving cardo workout at the same time. Its not hard anyone can do it for 1 hr twice a week. Give it a shot and you will be surprised how much better u feel!

Also it is important to keep your metabolism high by eating small portions every three hours combined with the strength training. One big mistake that is common is skipping breakfast to "save" calories. This puts our bodies in survival mode (famine approaching) and we store all unused food energy as fat.

I began weight training a few weeks ago, after many years' absence from the activity. I love it and feel fanstastic after a workout.

Heck, I usually visit my local gym 3 times a week and am in better shape than I was when I was 50 (I'm 64).  And, I can outdo most of the guys in their 20's and 30's.  I enjoy weights, machines and the cardio classes.  And, I'm frequently the only guy in the class, which makes it even more fun.    

Don is correct.  Eat small meals throughout the day to keep burning the calories and fat.  But i disagree that one hour, twice a week is enough weight training.  Make it a part of your weekdays.  Doesnt matter if you do it in the morning, lunch, or in the evening.  And you dont need an hour of it either.  If you lift hard enough, and limit your rest, you can get a good workout in about 30 mins.  Of course, at a gym that is near impossible depending on how crowded it is.  Ideally, to slim down to a tone physique, lift moderate weights, 3 sets a muscle group, for 8-12 reps each.  To add more muscle, lift 2 sets a muscle group, 4-6 reps with a weight that only allows you to do that amount.  Make sure to workout muscle groups that go together also, i.e. pulling muscles, pushing muscles.  And finish every workout with abs.

About 4 months ago I went into my fathers bedroom around 1am.  Son of a gun was curling weights. I always wondered how this 73 year old man managed to look so good. Never once did he mention he was a wt lifter. Bravo dad!  

I have been working out for over 20 years..  I do cardio and a circuit weight lifting routine 3 days a week..  I am probably in the gym for about 5 hours or a so a week, but I am in a lot better shape than most of my peers at 37 years old...

I have been working out since my high school days and I am 41 now.  My body does not look that of an average 40 something.   I am very well toned and defined quite nicely.  I got sick 3 years ago and was hospitalized for 2 weeks, well there went to 20 plus years of working out.  Every ounce of muscle was gone.
I had to start over again,  but in no time; I was getting it back and now look better than ever.  I work out 5 days a week for 1.5 hours a day combining cardio and weight lifting each day.  Although I have always been able to eat pretty much what I wanted to,  i still try and watch what I eat so that I can get that more defined look.

Nick  Lexington, Ky

Comment to Army Sgt's post above: while I'm one of those "still talking about it" guys who knows he should start lifting, as a doctor I just wanted to point out that ALL muscles are *only* "pulling" muscles. Muscles never push, that effect is achieved by crane-like leverage in our bodies' architecture. Now maybe today I'll finally start pushing some weights! Dave S. Springfield, Mo.

I have been telling the cardio nuts for years that if they really want to lose weight, lift some iron. As I stay slim and tone, they continue to gain weight over the years despite their rigourous cardio classes. If the fact that the cardio instructor is overwieght hasn't given them a clue by now, I don't know what to tell them!

I combine weight training with max 80 carbs a day and have gone from 38 pant to 32 comfortable! Low carb and bow-flex have been the key for me now for year and half. !! Im 39 years and wish I had started 10 years ago with this lifestyle.

I learned proper strength training technique in college, but hadn't lifted in a couple of years.

In mid-May, I began lifting again.  I rotate days of chest and back, shoulders, arms, and lower body. Those routines take 20-30 minutes each.  Then I tag on 20-40 minutes of cardio.  I also do abs on alternating days.

In about 2.5 months, I've lost 21 pounds, and 5 inches around my waist.  My friends comment how much nicer my polo uniform shirts look on me, now that my shoulders and chest "sit" differently.

I love how powerful and empowered I feel after a strength training session. And the extra strength and endurance is showing up in every aspect of my life, from getting out of a little sports car to carrying in groceries to moving a set of heavy shelves to, ahem, well. . . ask my husband.

Also, to make the time pass while I lift (I don't have to concentrate on my form as carefully as I used to before I polished my technique), I listen to talk radio that I download onto my mp3 player.  Really, the gym is *my time*

Weight training is fine and good but many of those benefits from weight training can also be realized through swimming using different strokes. I swim 3-4 times a week for 40-45 minutes continuous and have lost 14 lbs and 8 inches overall in six months yet can return to medium strength weight training and achieve similar performance. Swimming really works but without the pain.

I agree with the weight training recommendations by the author.  And to mix up the exercises for a complete workout. I do spinning twice a week, power yoga once a week, Pilates once a week.  I also do ab exercises and use free weights 30 minutes a few days a week combined with several sets of military style pushups.  My spinning trainer thought I was not a day over 40 --- I am 56 so the proper range of exercise is key to staying younger, both outside and inside.  Also, never smoke, protect your skin and moisturize.  I am living proof you don't have to look your age and I can outdo most of the twenty-somethings in my gym!

Granted, pumping iron is important, but one must remember, cardio works the most important muscle in the body--the heart.  I'm 67, and I include cardio in my 3 times/week workouts even though I dislike it.  Be smart, pump iron, but don't forget cardio.  Let the mind take care of the body, and the body will take care of the mind.  How 'bout that!

I bought a set of freeweights and a bench for about $200 five years ago. I lift every other day for about 45 min and run 3 miles 4 times a week. At 49, I am in better shape tham most of the men in my office who are 10 - 20 years younger.

That's exactly what I do Army Sgt, GA. I work on 'push' muscles one day, 'pull' another, and legs on my third. I do about 10mins of cardio warmup too (which i mix up). I do circuit workout so i lift, do situps, jumping jacks, jump rope, pushups, etc. 5-7min cardio cool down. So i'm in the gym for about 35-40mins

All muscles may be pulling, but it's the pulling and pushing motion that targets certain muscle groups. Pushing is usually chest, shoulders, and triceps while pulling is mainly biceps & back (not saying other muscles don't help, just not as much).

Eating right is very important. 4-5 small meals a day. The inbetween meals can simply be a piece of fruit; nothing big. Protein is important if you're trying to put on muscle. Eat (or drink-protein shake) some after EVERY weight lifting session!! It builds and helps muscles recover. And make sure you eat something before you lift weights.

A weight scale isn't important. You need something to monitor body fat. I've gone from 15% to about 13.5% body fat in a couple of months and i've gained about 4 or 5 lbs. Target goal is about 10-11% by february.

I was glad to read something I have known for 40 years. As a 56 year old who still lifts weights 2-4 times per week and weighs 175 at 5-10 who can still do 8-10 pullups, bench over 200 for several reps, curl 100 for 6-8 reps and so on. Like the comment above, I can do more than alot of men yonger than me and do not feel right if I happen to miss a week of working out. It is my therapy and way of life.

I am a 58 year old female who has never had a weight problem but as I get older I fight the midriff bulge and lose tone.  I want to tone and strengthen and need some guidelines I cannot afford a personal trainer and would like to train myself.  Any particular books/dvd you can recommen to a rookie? Thanks for your help.

I workout for 4 weeks, 5X/week, then take 5-7 days off.  Then I switch my routine, start out using lighter weights and increase weights till the end of my 4 weeks.  This approach has helped me gain the muscle I want and the weight I've been trying to gain.  Also, eat a minimum of 5 small meals per day.

I have been consecutively lifting weights (24/7) for six days.

Great article. I have been working out since my divorce 10 years ago. I am 35 and still look 25. It has helped me physically and mentally as well. I incorporate 5 fitness principles which are universal for men and women: Strength Training, Cardio Program, Flexibility Program, Nutritional Program and Supplements.

I have made it a lifestyle change. I recommend to starters they identify their goals. For example; do you want to become a body builder, become toned, or improve health? Also recognize your body limitations. Only a select percent look like persons on the cover of magazines.

In addition, understand it will take time. If you are 35 and never exercised, then it took 35 years to become who you are. As a society, we are instant result oriented. Don’t expect to change yourself in 35 days. You will get frustrated and quit. However, in a good program you should see significant results in 3-6 months.

I also recommend starting slowly. Don’t try to do or change your lifestyle too much too soon. For example; don’t go from couch potato to working out 5 times a week or eating fast food everyday to only salads and protein drinks.

And realize if you don’t have time is not an excuse. You can make a difference with just 30 minutes to 1 hour a day.  

Note:
1. Strength Training – Adults lose about 6 pounds of muscle mass and up to 3 percent of their bone mineral density each decade unless they perform some type of strength exercise. I build muscle so I train a body part each day, 4-5 exercises. I lift heavy and I pyramid my reps from 10 (light warm up), 8, 6, and then 4. To tone I recommend low to moderate weight, 3 times a week, 3 sets with high reps from 12, 10, 8.

2. Cardio Program – 3 times a week. Women should have a moderate to fast walk (not run) 45 minutes to burn fat. Men interval sprints to burn fat for 30 minutes. 3 minute slow warm up, 3 minute moderate pace, 3 minute fast, continue alternating 3 minute moderate and fast until the 27 minute mark and cool down for 3 minutes slow walk.

3. Flexibility Program - Palates or yoga class. It will help your lifting, cardio, and more importantly reduce the likeliness of a related injury.  

4. Nutrition - First, reduce (or eliminate) fried foods. Increase fruits and veggies. Less soda, more water and drink green tea. Eating small portions 5 times a day allows you to spread the calories out over time and reduce fat build up.

5. Supplements – A good muti-vitamin daily and protein drinks. There are many others supplements but I would recommend talking to someone or reading about the differences. And remember to match them back to the goals you are trying to achieve.

Weight training has helped me go from a size 6 to a size 0 in 3 months. While cardio is important, I was overemphasizing it and not balancing it out with strength training. As soon as I added regular strength work outs, my physique changed considerably and at 34 I look better than I did at 25!

I started lifting again about four years after 10 years of inactivity. I recently had to get new life insurance. My rates went down even though I was ten years older. I think the lifting improved my health and it showed in results from the insurance medical exam.

To the doctor, the Army Sgt was referring to pushing muscles working triceps and pulling muscles working biceps.  I've been working out at the gym for two years now, I'm female 52 yrs. old and I see muscle tone I thought I'd never achieve.  Absolutely in favor of cardio and weight training.  The only way to go.

I am a 52 year old male for whom slowing down in sports was not in the cards, until soccer, skiing and baseball injuries slowed me down.  So I tried Pilates (the original Joe Pilates method) and am hooked.  Not only does it heal injuries, but my strength and flexibility is much better than it has been in years.  It is very difficult - mentally and physically.  I sweat and work as hard or harder than I ever did in weight training with the bonus that it concentrates on your core, but involves every single muscle group working in opposition during every session.  The instructors look like a cross between prima ballerina's and Iron Man triathletes.  

Lose weight, gain strength and flexibility, feel better about yourself.  Grow younger.  As Joe Pilates, the inventor, said:  If you are flexible at 60 are young, if stiff at 30, your are old.  

I was a power lifter when I was in my late teens and early 20's when I met my now wife (196 @ 8% body fat).  My wife was a farm girl and a great cook and one of those people that can eat anything and not gain weight.  I however am not one of those lucky people.  I gained 70 lbs in 8 years since we got married.  My wife. the "Cook" then told me that I was fat and should see a doctor to get my blood work looked at (I told her it was all her fault).  
Being a good husband I did what she asked and the Doc told if I didn't lose weight my blood work was so bad that I could be dead by the time I'm 40.  So at the age of 32 I went on a low cal. high protein, veggie and whole grain diet.  I combined this with only a cardio workout and in two months I lost 20lbs at stayed there for two months with no change.  I could not lose another pound without starving myself then gaining the weight back when I wasn't starving myself.  I decided to join a gym and lost 50lbs more after 6months when I added weight training.  I am fit strong and eat a lot of food but I am very diciplined on what I put in my body.  Having a Doc tell you that you'll be dead of a heart attack by the time your 40 is good motivation for most people I think.  
Since losing the weight I have taken up martial arts and triatholons both of which require strength, flexibility and endurance.  I workout 2 hrs a day up at 4:30am and later in the night.  Lifting weights was a real key for my and a real transformation.  I may have taken my fitness to the a high level but I have never felt better. 1hr weights, 30min cardio, 30min stretching.

I started working out again back in February.  I had not set foot in a gym for 10 years and am 30 years old. 25 pounds later and 4 pants sizes I feel great.  I started incorporating running in 5K races to challenge myself to do the cardio workouts along with my normal strenght training.  It is so nice to go out and have your friends and family compliment you on the hard work you've done.

I've been back into weight and cardio since Easter, '07.    My daughter asked if I would participate in a 5K run with her and it was the wake up call I needed.    

I've cut out all unnecessary calories, focus on making the most with 2000 calories per day and cut all caloric intake after 7pm.

Since 4/9/07, I've dropped 21lb, (209 down to 188, BTW, I'm 6'-2"), 4-5 inches off my waist and added 4 inches to my chest.  

I do weight training 3 mornings per week:
Mondays is Chest & Tricep,
Wednesday is Back & Bicep and
Friday is Shoulders & Legs. (I hate Friday)  
Each weight day also includes 2 different types of ab exercises.  

Tuesday and Thursday mornings, I use an elliptical machine for at least 30 minutes,   I run 3-4 miles on Saturday mornings.    

Because of my knees, I don't focus on the distance run, but on the time spent running.   I'm currently doing 9 minutes of running, walk for 3, then 10 minutes of running, walk for 3, then 11 minutes of running, walk for 3 then run as long as it takes to get back home.   Every week, I add a minute to each running bracket.

I have to confess, I really don't like getting up an hour earlier to workout, but the comments and compliments from friends and family that see a difference makes it worth it.

I wowuld love to work out and do cardio, but I might spill my cake.

Yes, strength training is very powerful.  I like to use american made equipment, including kettlebells, dumbbells, and ab grinders.  My favorite american supplier is torqueathletic.com

Rick
You could mush your cake in a ziplock bag and a little whole cream and cut the corner out and suck out the cake while you run or lift.  Let me now how this idea works for you.

Where can a beginner get a good at home strength training program?

I work out (strength traning) four to five times a week at the gym. I am in GREAT shape for a 55 year old man. I feel as good as I did at thirty!! I have been traning for about twelve years, and, I do not plan on stoping.

The Doc is right. No muscle in the body 'pushes'. Combinations of muscles and joint architecture enable you to employ groups of muscles (all of which contract, or 'pull') to execute a pushing motion.

The point is to exercise groups of muscles that oppose each other. Example: it is necessary to exercise lower back because theose muscle function in opposition to abs. Do nothing but abs training and you can expect your back to hurt!

My only message to the guys working out is this: do some squats.  Too often men neglect the legs in their routines.  Foxworthy was right, you do look like a frog standing in double knit pants, a disease I call "gone-ass".  As someone with 26" thighs can tell you, it feels good when you try on pants and they're tight in the leg and rear instead of the waist.

I agree 100%. I'm 47yrs old and often get mistaken for 30-35. I work out 5 times a week from 5AM to 7AM. I do weight training 3X's a week and cardio 2X's a week. I drink gallons of water and I'm pretty consistent with fruits and vegetables.

Hey Barb... Goto Bodybuilding.com . Best site for free training programs and information.

I am 50 and have been weight training and cardio for the better part of three years. Any advice on how to reduce these stubborn love handles. I weight about 163 and stand about 5'9".

For those who are not near a gym, consult your local library for books and tapes on how to do fitness exercises.  Or, check eBay.

Lifting is Good, it makes you jacked, I am 60 years old and I can bench press 400 pounds. All the chicks pick me at the gym because I am the strongest. The puny young men cant keep up with me in the weight room thats why I get all the chicks. And cause I have 2.36% body fat

Rick...that was the best laugh I had all day.  Sad, isn't it.

John Doe...60 year old men shouldn't be using "chicks" and "puny" in their vocabulary.

Jus sayin

Barb asked about at-home strength training programs. I haven't tried that but wanted to point out the importance of learning the proper techniques.  Also, going to a gym on a regular schedule can be quite motivating - provided it's the right environment for you.  It's important to consistently push yourself to the point of discomfort but not pain.  I am 51, have been weight training for a long time, and it has contributed to my quality of life immensely.

Puny destardi I saw you the other day crying in the corner of your local Chicago gymnasium after your lady friend couldn't resist my 60 yr old unwrinkled biceps. Maybe you should spend less time posting on the internet and more time underneath the weight pile.

Just Saying

If I start lifting weights will I turn into a narcissist douche like John Doe?

Just Concerned...

Maybe but I'm concerned if you don't start lifting weights you will remain a puny man dweeb.

Why is it that people who take care of their bodies are "narcissists", but people who pig out all day to satsify their personal cravings are not self indulgent or self centered? I would rather be around a healthy narcissist than some greedy slob.

Because puny men and fat slobs have nothing good to speak about themselves making it hard to appear narcissists.(e.i. nobody says "I ate 10 crispy cream donuts this morning and got 7 seven more disgusting looks from women as I carted my way to work on a rascal.... I am all that is man!!")  While we men who grind and sweat under the weight pile have much accomplishment to boast about.

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