While we wait for the experts.

I am in my 60’s and as II’ve aged I find I need to be gentler and slower. For me, I have weak ankles. No lunges.

You might need to drop the reps.

I exercise 3 times a week at home. Free weights for about 15 minutes, on the mat an additional 40 minutes.

I have very slowly increased the weights and slowly had the amount within my reps. I only do two sets, I found three was too much.

How long the shoulder last? Could it be a rotary cuff issue?

I am more fit now, than when I went to gym.

I surprised after this receiving picture.

Disclaimer: I am not a trained professional weight lifter or trainer.

To me it sounds like you need to increase the weights. I do about 5-10 reps, 3 sets. The old way of thinking was that women should do lower weights higher reps but that is no longer the recommendation. We aren't going to bulk up like the hulk so higher weights are good. I lift 5x / week right now (alternating upper and lower body).

If squats aren't doing it alone, then add weights to your squats. I always hold added weight with my squats. Try goblet squats too. You can also try squatting side steps. Sometimes I'll do them around my basement one direction and then the other. There's also the good old fashoned wall sit from gym class (keep knees 90 degrees, don't use your hands for support).

As for the shoulder, you might have an injury. It's absolutely possible to do minor injury like small tears and still be able to continue exercising with some pain. I'd give it some time to rest and then start in slow with maybe pushups from the knees instead of plank position. You might also need to add in some other shoulder exercises to strengthen surrounding muscles to support injured tissue after you've rested for healing. Soft tissue injuries can be slow to heal and it takes more and more time as we age.

I don't do much abs-specific work myself. You might try looking up alternative ab workouts to try something new. There are so many different options out there and if you're not feeling the burn, you probably have plenty of strength for the exercises you're doing there. You may need to try a different type of ab exercise to hit different muscle groups or add some weights to the mix with your current exercises (ankle or hold a dumbell or kettlebell).

I would also think more weight/resistance/more difficulty and fewer reps if you aren't feeling it the next day. I've used "The New Rules of Lifting" series. I'd go with Strong if you want woman-focused (it's more recent and IMHO better than New Rules of Lifting for Women). New Rules of Lifting for Life has a focus on aging and different ability (more adaptive).

I'm no personal trainer.

You might look into pyramiding...you do more reps with a lighter weight then fewer with med weight and fewer still with heavier weights.

But what you're doing is as important as how you're doing it. You might want to pay a personal trainer to learn what you should or shouldn't be doing and how to do it. They should assess your current fitness and then develop a program for you to follow to move you along.

I did that with my DH and she was clear about certain things he shouldn't be doing, some things he was doing wrong and others that he needs to do. It was very helpful.

Heavier weights/lower reps and lighter weights/more reps are for two different things and they are both beneficial in their own way. Pyramiding is also something to incorporate and it is also for a specific purpose.

Doing your exercises correctly is crucial for feeling improvement - activating your back or your core or your shoulders when doing various exercises will help you get stronger. If you're doing them in a sloppy manner or without bracing the pertinent part of the body for support will lead to injury.

Also, in addition to above comments about higher weights, weighted squats etc. Consider changing up how you work a muscle group...I find that my muscles become used to a certain routine but when my trainer does something new with same muscle group I have more soreness (in a good way). I am also 60 and have found that less is more at this age. A few years ago I used to see the trainer 3 times a week and took daily dance aerobics classes as well. Now, it's one day a week heavy strength training with the trainer and 2 pilates reformer classes. With a lot of walking, gardening, other movement throughout the day.

I have been able to shape up a lot with barre class. All the reps and the consistent working of all the muscle groups has really made a difference.

Annie & jmck-nc - how do you find a personal trainer? I think I would benefit from a trainer but have no idea how to find one.

Donna

My barre class teacher also is a personal trainer so I had her stop by. Most of the gyms and Y's have personal trainers working there. I'd probably go to the Y first only in that some of these gyms are geared toward younger folks who are trying to get you to look like a body builder. You'd be better off with someone who is familiar with working with older people whose goals should include strength, flexibility, balance and aerobics for good health.

I started out at a personal training studio that is part of a national chain (Fitness Together). I felt like that gave me assurance about the business side of things. I also liked the privacy of working out 1:1 outside of a gym setting. I stayed with them for 5 years (it is expensive!) until one of the trainers I worked with started his own business. Now he comes to me at my son's extensive garage gym. I would look for someone with a degree in exercise science or related field and the toughest certification to get :NASM-CPT.

Eld, you look amazing!