I saw this and had to chime in right quick. A year ago or so my Mom also in her early 50’s was recovering from cancer and looking for me to set her up a training program.
I used the CW’s ABBH guidlines, and basic compound movements with free weights, mainly DB’s. The only change I made to the program was not using her 1RM to set the weight. I simply had her choose a weight she could easily complete all the reps and sets laid out on each day. She stayed at this level for the first two weeks to get accustomed to training, and nailing the proper form. Then I had her advance like the program is laid out, either adding weight or a rep depending on the day. Then after four weeks of this we did the swap, changing the low reps excersizes for the high rep and went another 4 weeks.
She made great progress, and loved it. Doing deads, squats, DB presses, overhead presses, etc… Just like any new trainee we concentrated on nailing correct form first and then the weight increases came later. We stayed with this basic layout for damn near a year, before this latest bout with cancer, and she never stalled out at all. I just gave her a new set of excersizes every 8 weeks.
She became a machine, addictted to making progress each and everytime she trained. It seemed she would hit a new PR on every lift, every week. I loved it, as much as she did.
She currently got the O.K. to start working out again and started with the same ABBH layout on Monday.
I’ll just say if you can talk her into it, and it can take a bit of doing, the basic compound movements and Chads Program will show great results. She lost size, gained weight, strength, tone, etc… Within the first three weeks she had ppl at her work asking if I couyld help them with a work out.
Hope that helps,
Thanks again CW,
(if you have any ?'s just ask, I dont have the exact plan, it was erased when my harddrive crashed but I can give some examples if needed)