Weight Lifting Training Plan

Updated: June 23, 2020

We have had the opportunity to discuss the basics of the keto lifestyle and also a basic outline of what to eat. We have discussed the ins and outs of eating fruits and vegetables. The time has come to discuss exercise.

Let’s get started.

Best Exercise Over 50bench press

There comes a time in our lives that we must accept the fact that we are getting older. If we eat properly and choose the correct exercises, we can, as the saying goes, get better, not older.

Part of this acceptance of getting older is that we need to choose the type of exercise we do very carefully. Studies have shown that after a certain age, aerobic exercises have a decreasing benefit on our overall health, and especially on our ability to lose weight.

My own family’s experience has proven this to be true. My wife, who is not over 50, very diligently went on the treadmill for 30 – 40 minutes three or four times a week for over a year. I believe that it was good for her cardiovascular health, and her endurance, but she did not lose any weight in that year.

We had discussions about exercise, and we decided to start lifting weights together. We started out slow and made sure we were reading and watching videos about the best overall exercises and the proper technique when performing the exercises. We included some overall body kettle bell exercises a couple times a week.

We have seen some excellent results. We have both lost a significant amount of weight, and we are now starting to gain muscle mass and size. These results are a combination of eating through a ketogenic lifestyle and lifting weights.

The specifics of what we are doing are listed below.

Current Workout

We are currently working out on a split routine. That means we work out each body part twice a week. We have an 8-day plan, which allows us to have a rest day whenever we want. For example, if we are tired, or sore from the day before. We work out in the morning, before work, and we plan the night before whether it is a rest day or not. We also discuss which routine we are at and what exercises we will be doing.

Here is what the 8 days look like:

Day 1/5: Chest and Triceps

Day 2/6: Legs and Shouldersbench press

Day 3/7: Back and Biceps

Day 4/8: Abs

The Exercises

There are many exercises that can be performed for each body part. The ones that I list here are the ones that we perform, and are by no means an exhaustive list. You can pick and choose the exercises that you would like to perform.

Chest: Bench Press, Incline Dumbbell Press, Decline Dumbbell Press

Triceps: Pull Overs, Bench Dips, Dumbbell Triceps Extensions, Skull Crushers, Close Grip Bench Press

Back: Bent Over Rows, Straight Bar Pull-downs (machine), One Arm Dumbbell Rows, Dumbbell Supported Rows

Biceps: EZ Curls, Concentration Curls, Preacher Curls, Hammer Curls, Barbell Curls, Squat Rack Rows

Legs: Squats, Deadlifts, Romanian Deadlifts, Exercise Ball Hamstring Curls, Calf Raises

Shoulders: Arnold Press, Military Press, Front Raises, Side Raises, Shrugs

Abs: Heel touches, Front Plank, Side Plank, Bicycles

How do I do All Those?

As I said before, I am not an expert when it comes to performing any of these weight lifting exercises. My suggestion is for you to look up online how to properly perform each of the exercises mentioned above. There are YouTube videos, Instagram performers, and a myriad of web sites that will outline the exact way of doing the exercise.

The important part is to start small and get the basics down. Proper form is the most important building block of a solidcurls weight lifting platform. Do the exercises correctly from the start and you will avoid injury. This is especially important if you are over 40 or 50. We are not as young as we once were, and we can’t just follow a routine put together for someone in their 20s. All you will accomplish is injuring yourself.

My suggestion is to do only two exercises per body part, and only three sets of each exercise, for a total of six sets per body part. I have come to this conclusion after much reading and research. This research has shown that after 6 sets (of 8-12 reps), the muscle is sufficiently broken down and any more exercise will not be beneficial. Remember, you will work out each body part twice a week, for maximum results.

Just Do It

The important thing to remember is to just do it. Buy a membership to a gym, or go on Kijiji and buy some used weight lifting equipment and set up a home gym. We did the latter, since we like to work out in the morning and get ready for work at home, not at the gym. With a small output of money, we were able to get enough weights and a bench to get started. Simple.

Keep it simple. Try some basic exercises with some light weights. You will be surprised with the results (especially when combined with the Keto Lifestyle).

Last Words

So there you have it. A simple way to get started.

Even if you only have a set of dumbbells, you can do all the exercises mentioned above and start to see a change in your body.

If you have any questions or comments, please leave them below.

Also, consult a doctor if you are just starting out on a new exercise program to ensure it is safe to do so.

Thanks for listening. See you in the next post.

Have a great day!


Tom Fitzsimmons


  1. Hi Tom, great post, and you are right, we really need to look after ourselves as we get older.I try my best to keep my body in a state of regeneration instead of degeneration through a balance of plant based eating with lots of protein and exercise. I like to do both cardio and weights, but I don’t over do the weights as it doesn’t agree with me, so now I just make sure to keep my workouts to under an hour and I’m fine.

    So, out of interest, how long do you do your weight sessions for? I was doing 80 minutes of intense training (doing my whole body every time) twice a week, and I ended up burning myself out. I’m pretty sure I was doing something wrong, as in too long a sessions, that’s why I’m interested to know what works for you guys.

    Thanks 🙂

    • Hi Stephanie
      We are lifting weights 5 or 6 times a week. We do three exercises for each body part, and three sets of that exercise. We do two body parts per day, except for ab day when we do two sets of six ab exercises. Our workouts are generally about 30 – 40 minutes. We also give ourselves permission to take a day off when we are tired or sore.
      Just like the ketogenic lifestyle, we want our exercising regime to be sustainable.
      Have a great day!

  2. Thank you for this article. My husband is an avid weight lifter. Might I suggest you adding some cardio to this plan as well.

    BTW, I would also suggest buying weights to set up a home gym IF A PERSON HAS ROOM. I personally think that a gym membership is a waste of time and money. However, if some people like it, go for it.

    • Happy National Keto Day.
      We do have our gym set up in the basement, as we do have the room.
      I agree about cardio, but after a certain age, the benefits of cardio are negligible. For someone my age (54) HIIT (high intensity interval training) is a much better way to increase my heart rate and get the maximum benefits. Thanks for the comment.
      Have a great day!

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