Lifting over age 50.

[SteelBlue]

Starting to resume lifting after several years off. Man, I haven't been this weak in a long time but even just a couple weeks in I'm starting to see the improvements that have gotten me into it in the past. The main difference now is that I'm not doing it for looks, I want to do it for health . I know there are guys who lift hard well into their 70s and they are jacked and what not but that's not what I'm looking for here. I want functional strength that helps me to stay active for the next two decades. I also want protection against getting injured at work so that I can retire pain free.

So far I'm prioritizing low weights and high reps (low weight isn't really much of a choice right now though ). But I'm curious, if you're over 50 and into lifting what's motivating you? What's working for you? What's not?

[BigPiney]

If you find some programs let me know. I was at the gym last night (not working out) but I jumped up and did 8 pull ups, so at least I can still do that. I'm not 50 yet, but I am getting terrifyingly close.

[SteelBlue]

I’m mostly interested in what is motivating people. It’s a strange transition to go from knowing hard work brings improvements to being an age where no matter what you do physically your PR days are likely behind you. Have to find new motivation. Maybe it becomes PRs by decade, maybe it’s just being free of the injuries that plague my colleagues. Again, I know there are weight room beasts over 50, but even they must long for the good old days.

[PaloAltoCougar]

50? Let me weigh in for the benefit of all the septuagenarians on the board (okay, that’s only me, but the rest of you can come back two decades from now). Sorry for the length but I wanted to answer all of SB’s questions, and I just retired from a job that paid me by the hour to write stuff. [Aside to SB: our intense discussion of Taylor Swift whilst riding up Mt. Bachelor in 2010 seems prescient now].

I’ve focused more on strength training recently than perhaps ever before in my life and yet, as you note, the fruits of my modest labors are far more shriveled than they were during, say, my high school circuit training days. But I feel more motivated now than ever before. The prostate cancer thing and the death of my brother and three very close friends last year hammered home the obvious point that my clock is running out. I suppose some might find that depressing and reason enough to go the couch potato route. I feel just the opposite. I’ve been working my retirement plan (see, the retirement thread) diligently, am anxiously engaged in good causes pretty much every day, and give daily thanks for the great life we currently enjoy. Objectively, however, I’m weaker now than I’ve ever been (my successful treatment last year included four weeks of radiation and the elimination of testosterone which may start to recover this year), and my golf index has ballooned to nearly 16 while my drives rarely go much beyond 200 yards. I can’t do a single pull-up.

But I feel very good overall and love to hike or tee it up (I walk a hilly course at least once a week) and have three foreign trips on tap this year, something that many people in their 70s wouldn’t/couldn’t attempt. It helps having a wife who’s also very serious about staying in shape. Bottom line: the more you work out the more activities you can engage in. I didn’t work hard for 40+ years just to sit around in my dotage.

I took a course on exercise and metabolism from Dr. Clyde Wilson (UCSF and Stanford) last fall and I’ve implemented a plan he helped me develop (I’ve mentioned all this before, but still…). Rather than spend hours lifting, I do one each of the following during a 45-minute workout:

--lifting vertically (e.g. military press)
--pulling down (e.g. lat pulldowns)
--pushing out (e.g., push-ups, bench press, etc.)
--pulling in (e.g., rowing, chest pulls)
--squats
--lunges
--core work (crunches with twists, 2-3 minute plank)

I vary weight and reps with each exercise from day-to-day, as the different combinations (heavy, medium, or light weights being an inverse function of reps) build strength, power, or endurance. I do three sets, 2-3 times a week, and then add 3-6 hours a week of cardio and I’ll get up and stretch frequently while watching a game or movie.

Again, I haven’t noticed significant strength or endurance gains, but there have been slight improvements and, most importantly, my wife and I are able to do the things we enjoy.

[Bo Diddley]

[Jeff Lebowski]

I do bench bench press, lat pulldowns, and curls 3 times per week. I should broaden my workout technique.

[chrisrenrut]

I am similar. I stick with medium weight and higher reps. We have a gym at the office, so having access is nice. I want to maintain functional strength and endurance without putting on much bulk for biking purposes.

Here is gym my routine:
Bench press- 18-20 reps, enough weight to have failure coming at rep 20-22. No spotter, so I can’t quite go to failure.
Dead lift- 10 reps around 150. I like to use enough weight to be able to lift heavy things like couches and boxes, but not enough to aggravate my lower back.
Military press with dumbbells- 25-30 reps. I do lighter weight and more reps to just before failure, to try and avoid shoulder pain or injuries.
Triceps- cable pull downs or dips, ~20 reps. Enough weight that rep 15-20 burn and hurt
Curls- 15-20 reps, enough weight so the last 5 reps burn and hurt

I'm trying to add in pull ups and ab exercises at home after cardio (rowing, treadmill, or bike)

I do a lot of biking hills, so I don’t do weighted squats. I sometimes do body weight squats and wall sits to build thigh endurance.

[Non Sequitur]

I listened to an interview a few weeks ago with Arnold. They asked him about his current workouts and he mentioned he no longer does heavy lifting, because heavy weights are hard on the heart valves (he's had heart surgery). He only does light weights and he does a lot of cardio. Just some perspective from someone over 50 who knows more than a little about lifting.

[Shaka]

I lift four times a week. I hired a trainer a couple of years ago to get me up to speed after a nasty shoulder surgery. My big issue when getting back into it is lifting too heavy and injuring myself. He helped me through that and it was very beneficial. I've been lifting on my own for the last year and it's working out fine.

I lift lightish with show reps rather than a lot of reps. I typically work without a spotter so I don't use much weight when I bench nor do I care about maxing. I do many of the lifts I typically did in the past with the following changes:

1. I rarely squat. If I do it's in a smith machine. These days I do leg press with my feet high on the press. I then superset with no-weight sumo squats. This is is better on me knees one of which is close to a knee replacement.

2. I never do leg extensions. They are really bad for your knees.

3. I do Romanian deadlifts rather than deadlifts.

[Pelado]

50? Let me weigh in for the benefit of all the septuagenarians on the board (okay, that’s only me, but the rest of you can come back two decades from now). Sorry for the length but I wanted to answer all of SB’s questions, and I just retired from a job that paid me by the hour to write stuff. [Aside to SB: our intense discussion of Taylor Swift whilst riding up Mt. Bachelor in 2010 seems prescient now].

I’ve focused more on strength training recently than perhaps ever before in my life and yet, as you note, the fruits of my modest labors are far more shriveled than they were during, say, my high school circuit training days. But I feel more motivated now than ever before. The prostate cancer thing and the death of my brother and three very close friends last year hammered home the obvious point that my clock is running out. I suppose some might find that depressing and reason enough to go the couch potato route. I feel just the opposite. I’ve been working my retirement plan (see, the retirement thread) diligently, am anxiously engaged in good causes pretty much every day, and give daily thanks for the great life we currently enjoy. Objectively, however, I’m weaker now than I’ve ever been (my successful treatment last year included four weeks of radiation and the elimination of testosterone which may start to recover this year), and my golf index has ballooned to nearly 16 while my drives rarely go much beyond 200 yards. I can’t do a single pull-up.

But I feel very good overall and love to hike or tee it up (I walk a hilly course at least once a week) and have three foreign trips on tap this year, something that many people in their 70s wouldn’t/couldn’t attempt. It helps having a wife who’s also very serious about staying in shape. Bottom line: the more you work out the more activities you can engage in. I didn’t work hard for 40+ years just to sit around in my dotage.

I took a course on exercise and metabolism from Dr. Clyde Wilson (UCSF and Stanford) last fall and I’ve implemented a plan he helped me develop (I’ve mentioned all this before, but still…). Rather than spend hours lifting, I do one each of the following during a 45-minute workout:

--lifting vertically (e.g. military press)
--pulling down (e.g. lat pulldowns)
--pushing out (e.g., push-ups, bench press, etc.)
--pulling in (e.g., rowing, chest pulls)
--squats
--lunges
--core work (crunches with twists, 2-3 minute plank)

I vary weight and reps with each exercise from day-to-day, as the different combinations (heavy, medium, or light weights being an inverse function of reps) build strength, power, or endurance. I do three sets, 2-3 times a week, and then add 3-6 hours a week of cardio and I’ll get up and stretch frequently while watching a game or movie.

Again, I haven’t noticed significant strength or endurance gains, but there have been slight improvements and, most importantly, my wife and I are able to do the things we enjoy.

[Paperback Writer]

I’m mostly interested in what is motivating people.

My main motivation with strength training is to help with weight loss/weight maintenance along with cardio work so I can once again enjoy backpacking and hiking in Colorado's San Juan mountains. Also, its part of my physical fitness approach to controlling my blood pressure and blood glucose level. I'm 60+and retired - its been a long haul but making progress. In hindsight, one thing I would do differently was not ignore my health for decades while juggling demands of family, career, church, etc. Overall, I feel good about my health and can physically do anything that's needed on a daily basis. However, I don't really enjoy hauling 40 lbs in a backpack while traversing switchbacks at 11K feet - that wasn't always the case. I do long for the days when I had the strength and fitness and could hit the Rockies without much thought other than planning my route.

[SteelBlue]

Thank you all for your answers. It sounds like I'm on the right track. I am feeling quite good cardio wise and hoping that another couple of months of lifting has me feeling stronger. Based on what I'm reading from you guys, I think I'll stick with lighter weight and try to vary the routine. My main goal is to be happy and fit for as long as possible. It would be great if I am able to trot around Europe for several months out of the year at retirement (hoping for 62 but 65 more realistic) and to be able to do then anything I can do now. I've also harbored a desire to do the PCT in retirement, but that may be a bridge too far.

PAC, do you still do your cycling? You were a beast in 2010.

[BigPiney]

I've also harbored a desire to do the PCT in retirement, but that may be a bridge too far.

Hey now. Let's talk about this. I also have this same goal. The more I think about it it may best be done in pieces, especially as we get older. Like, a month for Oregon and then come back to another section. I'm just not sure the best approach but my wife really wants to do it too, so it is a distinct possibility.

Logistically it is tough, but doable.

[Paperback Writer]

Hey now. Let's talk about this. I also have this same goal. The more I think about it it may best be done in pieces, especially as we get older. Like, a month for Oregon and then come back to another section. I'm just not sure the best approach but my wife really wants to do it too, so it is a distinct possibility.

Logistically it is tough, but doable.

Agree, maybe we need a separate thread to discuss. The PCT is on my list but I don't plan to hike the full trail. Background: I began planning to hike the Colorado Trail (Denver to Durango) and read a field guide and a bloggers detailed trail diary. It occurred to me that some sections of the Colorado trail could/should be skipped entirely. So I have decided to hike the best sections and skip others. For example, I have little desire to hike high desert portions with my focus on the scenic mountain stretches - I'm probably skipping the easier sections of the trail. I've done loop hikes where possible combining the Colorado trail with secondary trails. In some ways the logistics are easier because I don't have to leave the trail to re-supply. But I have the advantage of living in Colorado during the summer with a spouse who will retrieve me at the end of the trail when I'm not able to do a loop hike. I typically plan 2-week excursions.

I've decided to do something similar on the CDT (Continental Divide). Still have a few sections in Colorado to hike and then will plan for the Wind Rivers, Grand Tetons, and Glacier (possibly other stretches). Thinking of taking a similar approach on the PCT.

[SteelBlue]

Logistically it is tough, but doable.

Well, one of us was a D1 athlete and the other one of us is me.