over 50 you need to be doing weights at least twice a week, even if it is in a chair. 30 – 45 minutes a session.
start out slowly. if you are unsure then ask someone who knows to show you the correct moves. there are also lots of you tube clips or book a session with a trainer, or even go to a pump class and ask the teacher. these people always want to help you.
consistency beats all out effort every time. just keep on going and you will notice a difference.
this requires you to really push yourself so you are really puffing for short bursts followed by short recovery 