The level of difficulty and complexity of a program should be increased slowly over a period of weeks and months. Begin with very modest goals. Take care to warm up and cool down properly . The trainee should then carefully stretch her entire body. After the workout, repeat the full body stretching.
Few exercises are truly off-limits .
There is an assumption that older people should stick to the foo-foo stuff and forgo free weights or challenging compound exercises such as squats. While it's true that the older trainee might need to work on building the skills, strength, and stability necessary for performing some exercises, this should not mean that these exercises are contraindicated. It just means that they'll take a little longer to get to. In addition, moderating the weight can be done just as easily with free weights. Muscles learn by doing .