Lifting over age 50.

[PaloAltoCougar]

Couldn't find a better thread so I'll link here an interesting NYT article about how

...if you want to stay healthy as you age, experts say you have to keep moving with a mix of cardio, strength and balance training. But there’s another critical element, one that doesn’t get as much attention. It’s what gives you the ability to toss a heavy trash bag into a can or lift a suitcase into an overhead compartment.
It’s called power, and it’s never too early (or late) to start building it.

In a nutshell, as we age, we lose power, and the CDS's sit-to-stand test provides a quick assessment of where you are when it comes to power. My wife and I like taking these tests to see how we're doing, and thus far, we're doing fairly well. Each of us got to 17 on the sit-to-stand test without too much exertion (the linked test shows the averages for age groups beginning at 60), and we can balance on each foot for > 30 seconds. I suspect most here can match or exceed our performance but in case it has escaped anyone's notice, we're in our 70s.

[Pelado]

Couldn't find a better thread so I'll link here an interesting NYT article about how

In a nutshell, as we age, we lose power, and the CDS's sit-to-stand test provides a quick assessment of where you are when it comes to power. My wife and I like taking these tests to see how we're doing, and thus far, we're doing fairly well. Each of us got to 17 on the sit-to-stand test without too much exertion (the linked test shows the averages for age groups beginning at 60), and we can balance on each foot for > 30 seconds. I suspect most here can match or exceed our performance but in case it has escaped anyone's notice, we're in our 70s.

I suspect that, even with your advanced age, your balance is superior to mine. I would hope that my strength/power is greater considering how much more body I've been lugging around, but it wouldn't surprise me too much if I lagged behind on those, too, since I'm not really doing any active strength training.

[bluegoose]

Great thoughts. I'm still 6 months shy of turning 50, but I figured I can still weigh in, assuming rounding up is ok.

I've shifted my exercise priorities subtly over the years, based on interests, friend's exercise habits, and other recreational goals. I have been all in on cycling for periods, and have been all in on running at other times. I still ride my bike and run a fair amount, but I am quite mediocre at each. I have no aspirations to be amazing at either one. But I do hope to be able to continue to do either one somewhat well at any time. To be able to do a 20 mile mountain bike ride with the guys on a Saturday morning. Or do a 6 mile run with a friend while we're on vacation without ruining the day out of pure exhaustion. Or go rock climbing with the young men and women during a summer campout. Or play volleyball during our semi-annual 8 week city rec league. Or lug around a 50 pound backpack for 3 or 4 days in the summer in the Trinity Alps. I just want to be able to do multiple sports and activities that I enjoy, and not worry about hurting myself or having a miserable experience. I guess that is my main motivation.

I lift weights three days a week, but I still do lift fairly heavy weights for most movements. (In fact, I just recently hit my post-mission maximum for bench press.) I just feel better when I do. Lifting weights, even heavy ones, is quite safe if done right. I work with people every day who cover both ends of the fitness spectrum, from extremely fit and healthy in their 60s and 70s, to sedentary, overweight, and out shape in their 30s, 40s and 50s. While physical health isn't the only key to a happy life, it is certainly a factor. Being stuck on the couch or in bed due to lack of functional strength or chronic pain is no fun and is no way to spend the early retirement years we work so hard to attain.

[Jeff Lebowski]

Couldn't find a better thread so I'll link here an interesting NYT article about how

In a nutshell, as we age, we lose power, and the CDS's sit-to-stand test provides a quick assessment of where you are when it comes to power. My wife and I like taking these tests to see how we're doing, and thus far, we're doing fairly well. Each of us got to 17 on the sit-to-stand test without too much exertion (the linked test shows the averages for age groups beginning at 60), and we can balance on each foot for > 30 seconds. I suspect most here can match or exceed our performance but in case it has escaped anyone's notice, we're in our 70s.

Very interesting. Thanks. My wife and I did this and both scored around 20, but now my lower back is a little sore. Haha.

We exercise 6 days a week. We alternate between hiking, treadmill, and the Peleton. When we hike it is generally for 60 minutes and with some decent elevation gain. I lift 3 times per week, but my lifting routine is pretty simple. I need to mix it up more. My wife doesn't lift, but she does a lot of situps, etc.

[Clark Addison]

I've run regularly for over 20 years. Currently I do about 25 miles a week, which is down from my youthful average of 30-35, but enough to keep me feeling fairly fit. I've never lifted much, but similar to some here, a while back I decided that in the interest of my future health and vitality, more strength training was probably warranted. I admit that vanity plays a partial role in this as well.

Also similar to others, my regime is not nearly as standardized or optimized as it should be. I usually go to the gym 4 or 5 evenings a week, and depending on how I am feeling and what I have done lately, I will generally do three sets of 2 or 3 exercises. I generally pick among:

Bench Press
Squats
Bicep Curls
Pulldowns (is that the official name?)
Chest Fly
Dips
Leg Extensions

I generally try to do "heavy" lifting, but that is limited by both my age and the state of my body (knees and elbows aren't what they used to be). I tend to do leg stuff less often since they are in pretty good shape from running and I am not trying to bulk up.

Anyway, what made me think of this thread is that yesterday I was at stake youth basketball helping out and I ran into a women whose kids I had when I was in youth callings back 15-20 years ago. I haven't seen her in a while, and when she saw me she said "Have you been working out? Wow!". As I basked in that for a while, I thought "I guess this is where I am at now, where my day is made by getting a "Wow!" from a 70 year old woman". Could be worse, I guess.

[Bo Diddley]

I stopped lifting when I hurt my lower back. That injury has been so debilitating that I've just avoided aggravating it. But now that I've been losing weight (I'm down about 25#), I'm noticing a loss of muscle tone in my trunk. As soon as it warms up I'm going to hit the bike and get to where I'm riding it to work.

I do need to come up with some sort of routine to work the whole body so I don't deteriorate in old age.

[chrisrenrut]

I stopped lifting when I hurt my lower back. That injury has been so debilitating that I've just avoided aggravating it. But now that I've been losing weight (I'm down about 25#), I'm noticing a loss of muscle tone in my trunk. As soon as it warms up I'm going to hit the bike and get to where I'm riding it to work.

I do need to come up with some sort of routine to work the whole body so I don't deteriorate in old age.

If you are looking for a way to ease into it, start with some resistance bands or small dumbbells. Let your muscles and joints get used to the movements with some resistance, and focus on form.

[Bo Diddley]

If you are looking for a way to ease into it, start with some resistance bands or small dumbbells. Let your muscles and joints get used to the movements with some resistance, and focus on form.

I see the wisdom in this. The older I get, the more experience I seem to have with doing too much too soon. So even when I hop on the bike, I probably need to ease into it more than I have in the past.

[SteelBlue]

I can do 100 pushups in 4 sets now! When I started back up it was taking 10 sets . My goal is one set someday though even when I was lifting a lot and much stronger a few years back I couldn’t do 100 in one set. But hey, gotta have goals.

[SteelBlue]

I've slowly eased my way back into lifting and am beginning to enjoy it again. I think I made the right move by doing body weight exercises for several months first. Surprisingly I'm not terribly far off from my strengths in my early 40s so that's been a pleasant development. The exception is squats which are far more challenging these days. I've read enough to realize resistance training is a must for aging well and so I will continue to find ways to keep at it, hopefully for the rest of my days.

[falafel]

I've slowly eased my way back into lifting and am beginning to enjoy it again. I think I made the right move by doing body weight exercises for several months first. Surprisingly I'm not terribly far off from my strengths in my early 40s so that's been a pleasant development. The exception is squats which are far more challenging these days. I've read enough to realize resistance training is a must for aging well and so I will continue to find ways to keep at it, hopefully for the rest of my days.

Nice work gramps!

[SteelBlue]

Nice work gramps!

Ha ha but also true.

[Pelado]

As far as I remember, I've never lifted anyone over the age of 50.

[SteelBlue]

So I've landed on 5 x 5 (Stronglifts app) and am really enjoying it. I did the program about 13 years ago and found it beneficial then, too. If anyone else is trying to ease back in, this is a great way to get good workouts without spending all day in the gym.

[Joe Public]

So I've landed on 5 x 5 (Stronglifts app) and am really enjoying it. I did the program about 13 years ago and found it beneficial then, too. If anyone else is trying to ease back in, this is a great way to get good workouts without spending all day in the gym.

That’s a solid program. Start nice and low and gradually increase.