age 60 and have some weight lifting/nautilus questions

[stymie72]

Hi trying to get in better shape and loose a bunch of weight. I'm not interested in getting bigger muscles, but I believe that regular weight lifting will be very beneficial.
1. What number of reps/sets should I be looking at (don't want more bulk).

2. In addition to aerobic stuff I am currently going to the weight room 6 days a week. The routine that is feeling right to me is doing a 3 day cycle, in simple terms, day 1 legs, day 2 arms, day 3 core.

Any suggestions, critique, etc would be helpful and appreciated.

 

[Skivvy9r]

What number of reps/sets should I be looking at (don't want more bulk).

As a beginner, you should be doing three sets of each exercise with a weight you can do 8 to 12 repetitions with. You should increase the weights from first set to last, keeping within the 8 to 12 rep target. For example, three sets of curls: set one, 40lbs, 12 reps; set 2, 50lbs, 10 reps; set 3, 60lbs 8 reps. This is one way of many to structure your workout. As you gain experience, you'll adjust it for what works best for you. Good luck.

 

[stymie72]

OP here. Just completed my second week in the gym. Feel great about steady improvements, but realize I'll hit plateaus soon. The 3 day cycle (legs, core, arms) is feeling right for me, eg by the time I get back to the next leg day, muscles feel stronger and recovered. My workout is about 90 minutes and I'm pretty well spent by the end. I complete 2 full sets of about 8 to 10 exercises (pretty much all legs on the leg day, no time and energy for a third set. Skivvy9r (thanks for reply) above mentioned adding weight for the second set. I'm finding that without changing the weight I can do approx 2 reps less than the 1st set, eg set one 12 reps, set two 9 or 10 reps. I've been researching and have read a number of times people suggesting higher weights and fewer reps if you are not looking to gain muscle mass. At this stage (age and fitness level) I'm concerned that higher weights puts me more at risk of injury. Pushing a weight that I can't do at least 8 times puts me at an effort level I'm just not comfortable with. One last ramble I'm comfortable with one rest day per week. Any comments, critiques are welcome and appreciated.