You nailed it. I don't train for size or one-rep maxes any more (at 71 years of age). I train for general strength and resilience. The big thing I've learned is that connective tissue becomes *so* important as you age and you must never be tempted to ego-lift or do anything else that will damage it. Torn/damaged tendons and ligaments take long enough to heal when you're 20 but once you get to 60+ they can take forever to fix. This is why many older guys are now opting for higher reps with lower weights, so as to minimize the risk to connective tissue. I also make sure I warm up adequately, so as to get the blood flow into the tissues around those tendons. My favourite routines now are pyramid sets -- these produce a great warm-ups and protect you from harm.
I hurt my rotator cuff when I was 73 trying to do a one rep max. The recovery was very slow. I am now 74 and work out with light weights only. This guy is right.
I’m 68 and my motto is light and right don’t lift heavy at all!! I’m solid muscle ( not big) just solid. Have a personal trainer one day a week. Work out 8:30 to noon m w f s, half the time cardio half weights. Im in the best shape of my life!! Leave your ego at the door, get tons of compliments how great I look and that’s the best (ego) booster I enjoy. 💪👍
“Stop doing your 20’s workout in your 50’s and 60’s.” Amen. My workouts, and all the equipment in my home gym, are completely different. Lighter weights, higher reps, body weight work, lots of stretching, kettle bells, steel maces… Love it, feeling great!
Well, everybody is different. I'm 74 and a couple weeks ago I managed a 320 lb touch-and-go "max" bench press. The most I've ever done in my life, in my 40s, was 340. I'm only about 10 pounds away from my maximum bench in my 30s. No drugs, TRT, etc. Ever. Also, anyone can know approximately what their "max" is, even if they don't try it. You can extrapolate from, say, whatever you can do 5 or 6 reps. So, I'm saying just do what your body tells you. Don't be foolish. But if the door is open to push heavy in old age, you know what you're doing, and you're comfortable in the range you're at, go for it. I'd love to try heavy squats and dead lifts but my back is a lot more sensitive in old age than my shoulders. So I don't do those exercises. Again, everyone is different. There are no absolutes. It's a wise course to SLOWLY build strength and not rush anything -- there are lot more injuries trying to do weights you have no business trying. I still enjoy the 1-rep challenge and there's no reason in the world why I shouldn't try it.
I agree with you, I'm 70 I weigh 215 and bench 250. I just recently maxed for the 1st time in 5 years. I usually stay under 230 in my work outs. Listen to your body and be smart about it.
As a 61-year-old that has been to the ortho dr more than once, I concur with all you said. I listen to my body more now than ever and I have nothing to prove to anyone else in the gym.
I hear ya, Jay. I had open heart surgery on 9/17, so I am basically going to need to "start over" in 3-4 months. Going to start easy, when I do, and build up from there. I have had my share of golfers and tennis elbow, bicep tendonitis, in the past and it is very hard to get rid of. I dont want that, when I am finally able to get going again. Check the ego at the door and concentrate on form and TUT. Thanks again, Rob
I’m in my 60s. I still lift pretty heavy ( in the 6-10 rep range) often to failure. What has helped me minimize injuries is a upper/lower split 4 days a week but with only 2 sets on most lifts
I'll be 52 next month. My son in college got me back into lifting 2 years ago. I've had to modify exercises due to various issues. I quit benching for a full year because of impingement in both shoulders. I've slowly added it back but only bench close grip now. I squat with an SSB also because of shoulders. Also dealing with tennis elbow so I've had to change up my pulling - using wraps on deadlifts, neutral grip on pull downs, basically quit chin ups for now. I've learned it now takes me 3 full days to recover from heavy leg days. I've been listening to my body a lot more this time around. Some days I'm just not feeling it and I'll cut my workout short. Better to come back tomorrow and try again rather than push through and risk yet another injury.
I agree. I used to do sets with 45 LB dumbbells my junior year in high school. Not ANYMORE! I use 25,s but do higher reps. My body can’t afford injury. My pride has left the building.
Just turned 54, and instead of hitting a 1RM on bemch, I try and maintain 20 reps at my bodyweight for a single set. It works. Also, I love the comment about wanting to stay relevant. It's a real bummer to be asked what you lift and have to reply with a number you hit 20 years ago. It's a reminder that you're getting older and a hell of a knock on your ego. But it's always better to adjust and continue to do what we love.
I’ve been working out my whole life as well…at 53 years old I agree with everything you just said. I was sitting here listening to this and thinking…yeah, been there and done the exact same things and had to figure out that lighter lifting will still get me great results. The only thing I would recommend, which I do, is buying resistance bands, pull up bar, push up bars and a squat bar. With bands you’re not trying to lift all the weight from your weakest point at the bottom but it gets progressively harder as you push, letting you push as much weight at your strongest point.
I agree with the video, more reps, less pounds at 62 can't do 90-pound flys, or a 515 bench like at 35, benches now maybe 200, the flys 40-65, same with back and leg exercises. I do need to do more reps and "feel the weight" but it's hard to change. I do lots of cardio elliptical, biking and walking and instead of alcohol (quit that 10 years ago) my best friends are ben-gay and Motrin.
You make a good point about endurance and I do sometimes do higher rep sets. But I also know my 1RM for bench and deadift and like to lift heavy (for me) at age 65. A good mix of higher rep and lower rep workouts makes sense to me as long as the low rep sets are done under a controlled manner and safely.
I agree with you Jay. I don't know what my 1RM is on anything and don't give a hoot. I keep a journal and all I'm interested in is progress. Heck I don't even keep measurements.
You have described my experience too… At 45-46 years old this is the time when everything changes. I hurt myself a few times starting at this age because I was trying to keep going as I was 30. Good tips 👍
I was a different youngster, I didn’t go to the gym I was a home gym person so I had no spotter, I didn’t go for 1 rep max at that time, I am in my fifty’s now and have better equipment designed to help with working out without a spotter, this has allowed me to test myself more, over the past 7 to 10yrs I have gotten stronger and have been able to test my 1 rep max from time to time. I do agree that as we get older we should not ego lift so it still has to be completed with care and attention and an understanding that this can fatigue you for longer but I don’t see any harm in testing yourself, I will get to the point where I will either stop testing or will understand that I will only be able to lift a bit less each time but that’s okay, btw when I am testing my 1 rep max it’s usually when I’m doing a back off period so it doesn’t interfere with a workout program and I think it helps mentally especially when I have been going through a tough time and I’ve been stressed out at work or felt lonely, it has helped me refocus. I like to test one compound exercise per week and rest up for the rest of the week then after 4 weeks get back to a normal routine. Btw no injuries through my lifting ever because I’ve always listened to my body, only injuries I’ve had was through work or outside activities.
My max is now a 5 rep max. Right now i am on a 7 day break at 60+. Joints, bones need it ea 3 or 4 months! You are spot on. I do a full body 3 x a week sets of 5 and walk. Then after 1 or 2 months switch to split 4x in 8 days you are 100%
Thanks Jay. We need to frequently remind ourselves of this. I try not to skip around on UA-cam. So many confusing sites contradicting each other and certainly of no use to a man of my age. 😂Cheers mate for your sounds. advice
I am 52 and I still get people who want to compete with me, even if i train at home, and don't care, its a good thing i started losing weight i am a lot less massive but for my age I feel so much lighter. I do my thing, i remember ever comments the haters gave me when i gained weight and now they come back sucking up to me to find out what i did to lose it, because they are obese and look like garbage, i have so much fun and this motivates me to lose even more weight. My workouts, simple i vertical bench 120 pounds and i incline dumbell with 50 pounds i try to get close to failure with those weight, last week i squated with my 65 pounds dumbbell on each side 8-10 reps and did leg ext with 100 pounds. At 52 as long as i get a good pump maintain muscles while losing fat i could care less about the weight i use
True. But you have to be mindful as you increase your sets, reps, and weights. I'm a lifetime lifter but at 66 I still have to be careful. I don't heal like I did in my twenties.
I’ve learned the hard way that we old-heads need more recovery time. I’ve hurt myself more than a few times trying to work out like a 20-year-old. As I approach 60, I’ve realized that consistency > intensity.
I'm 60, a powerlifter, so 1RM is important. It's what we do. Don't do 1RMs if you're new to lifting. It takes months of training before you can safely try a 1RM. I don't have pain, no injuries, deadlift 400+lbs, but I do it with a coach. Good technique, and listen to your body. Getting old is no excuse to avoid hitting heavier weights. Injuries are often related to poor training methods. Get a qualified strength coach if you are serious about lifting.
Totally agree about getting older and still lifting heavy, I have posted a comment about this, I lift for me, I’m not a competitor I just enjoy working out from time to time, In my comment that I posted also mention that it’s good for my mental wellbeing and focus because when pushing you have to be sensible, careful and take out the ego, listening to your body and how you feel that day is great, if you can’t get your 1rm then that’s fine try another day.
Lifting heavy consistently is what builds tendon and ligament strength. Training with singles and doubles doesn't always have to be maxing out. You can build strength doing singles and doubles using 90% of your 1RM. Going for a PB occasionally. Assistance exercises I use higher reps for sure but enjoy bench and deads with low reps and other big compounds with 5reps range. I actually find I can keep better technique with lower reps on compound exercises vs trying to use 10 to 15 rep sets. Plus I find anything above 10 reps is mind numbing.
I'm 60 and have been a gym rat since I went in the Army at 18, and have never stopped. I agree, we are not 20 anymore and should focus on consistancy and overall fitness for longevity. I think, while the older athlete doesn't have to go R1M, which is more prone to injuries, one can still go heavy 6-12 reps per set. An old lion, is still a lion. -African Proverb
I never did weight training in my 20s, 30s, 40s,...so now at 58 (3yrs weight training) I know it's going to be a long hard road to a decent bench number. If someone had a good 1rm bench in the past, it seems like it would be hard to give up on the number. Hard to let go of the past. I still try to ride my dirt bike as i did in my 30's. Still hit the triples, hard to accept aging. Agree, you are correct, but still hard to not want to try.
Agreed. My rep range is 6-15 per set. Once I can comfortably do 12-15 reps with a particular weight for 4 sets I then increase the weight.I've never known my 1 rep Max and it's unimportant to me. All I'm interested in is achieving consistent progressive overload and staying injury-free. That's all that matters. I'll be 60 in a month's time. I work out twice a day 5 days a week on a 10-day cycle.
I’m 55, bench 250, for now. Working on getting it higher. I like to talk about my bench number as none of the guys I know can do it. 😊 heck, I’d be shocked if any could do 225.
I know people my age of 57 that can bench 225 or more, yet they wouldn’t touch a squat rack with a ten foot pole. Also have seen people my age bench 315, but they weigh 275 or more at 5 ft 9 which is 4 inches shorter than me, and my bw is shy of 170 lbs That’s an awesome bench by the way, it’s a lot more than I can do in 2024. However in 1988, I used to rep 225 for 10 with ease using a narrow grip, and still had more in the tank. Unfortunately, nothing like that lasts forever.
@@manfredmann2766 Thank you. Appreciate that. In 1988 I probably couldn’t have even benched 135. Nicely done! I still couldn’t do that. I’m 6’3, 235, long arms, probably could bench a bit more if I were shorter, which aging will do for me, but then I’ll lose muscle naturally too, so … sucks to get old, but it beats the alternative. I don’t squat heavy anymore. Kills my hips. I do lunges.
I get that it works for some people, but I'm kind of in the opposite boat and all about one RM's. People have different reasons for going to the gym---health, physique, etc., but putting up big numbers is also a valid pursuit. Bench maxes are the very reason I go to the gym, always has been. My best gains in size and strength have, in fact, been from 45 to my current age of 52, and I try to add to my max every year. I haven't noticed a difference in recovery since my 20's or any type of joint issues, so why stop doing what is working? I just find light weights generally boring and usually work in the 1 to 5 or 1 to 3 range on compounds, and round it off by higher rep work to failure on accessories. I vary from bench twice a week to bench every 4 or 5 days when I'm in a peaking phase and building for a big PR attempt. I start with a volume workout (maybe 50 to 75 reps total with a coupe of plates) and then every session basically increase weight and decrease reps until I'm at doubles and singes and then try to push by 1RM up by a few pounds. A de-load week is next, then rinse and repeat, just using a higher weight a the base point. Takes about 8 weeks, but it definitely works. I agree good form is important, but that's true of any movement and at any age, and using any weight. Everybody has different priorities, sure, but if you want at least a 3 plate bench, light weights just won't get you there, and if was easy, everybody would do it!
It's painful, but true. And possibly a lot of people will only realise it once they're injured. Hopefully recognising it before a serious injury is incurred. I got a twinge in my shoulder about a month ago, and immediately took a week off. Building back slowly. I took 20kg off my shoulder press. Simply because I otherwise couldn't move the bar. If the connective tissue feels painful, something is wrong, the weight is too heavy. 15 reps instead of 6-10. For something like dips I can tolerate a lot more and still feel stable and strong. I like some heavy, but not so much that I'd stick to it even if it was hurting me.
Yeah, I cant remember the last time I maxed out on any lift. It's tempting though, sometimes to max bench or do a big deadlift session, it's fun, but you cant give in. It's not worth it.
I'm 72 and still weight training. No idea what my 1 rep max is for anything. The objective is to stay in the game. I'd rather be the oldest guy in the gym rather than the youngest guy in the nursing home.
I am 60 and you can 100% continue to push heavy weights and do max lifts. I am competing in two weeks and I am prepared to deadlift 700 and log press 200 at that contest. My press is weak, but keep pushing for more on it. In my 20s I was deadlifting around 550, so I am very much doing heavier workouts now than then.
But im also seeing that more reps is hard on the joints. I think each of us is different and some do better with 15-20 reps, some with 8-12, and some do fine with 3-5. Im 62 and i was doing 12-15, but changed to 8-12 and getting much better results
I'm 58 and just recently started training. As soon as I lost my extra 20 pounds, I started half rep. push-ups and light dumbell curls and lots of cardio. Went from 180 to 160 and put on 2 pounds of muscle in 3 months (162). Wish I started this 20 years ago but better late than never. EDIT; lost my weight on carnivore diet without exersise.
LOL!!! Ain't that the truth! Worked out occasionally with some power lifters in my early 30's for a change every once in a while. Knew my limits and they understood.
Sometimes I will use pre-workout for a while then I stop it for a while. Currently black coffee is my only pre-workout. I’m sure some time in the future I will take pre-workout again.
I can't lift like I use to, I'm 72 now I've had injury setbacks, my best bench was 285 now I use dumbbells because shoulder issues prevents me from straight bar benching. Aging is humbling 😮
I am 60 and i still occasionally try a 1 rep max .not very often maybe once every 2-3 months. I just like still knowing what i am capable of and so far no injuries.
Dexter Jackson talks about this. Only time he ever got hurt was trying to lift heavy with youngsters. Exception would be powerlifting and Olympic lifting. Singles, doubles and triples are trained regularly. If you don’t train this way don’t max not worth it.
I'm 70, in December 2023 I found I lost my strength after an aha moment. That's when I started weight training, now I am much stronger and my pants size is down from a 40 to 34. Sagging skin makes me look horrible, but I have more energy and I feel good.
About a month away from 65 and I train with heavy singles all of the time. If you haven't done them for a long time I'd suggest training up to them but you all need to remember that bone loss is a real issue as you age and the best way to keep your bones strong is to stress them. I get tired of all the folks saying you can't max out over 50... pity sake I was my strongest ever at 55. I'm close to that now tbh. Stop thinking "old" and get to work.
Heavy lifting and longevity are not exclusive. In fact, there is absolutely a place for it in regular training. I hurt myself worse in my 20's and i lift more now (almost 60), no injuries. RECOVERY is the key. Rest, maintain joint mobility and keep nutrition on point.
Your point is certainly valid for the vast majority of people though. Being fit, healthy and strong does not require 1 rep max lifts, but if you like to compete and you train accordingly, 1RM lifts are safe and beneficial. Again to your point, while I'm stronger now, I do NOT lift like I did in my 20's, meaning that every day now is not max bench day. 😁
53 year old here, still lift heavy, but 3RMs and small jumps and still hitting PRs. I don't think there is anything wrong with that if that gets you in the gym, if doesn't matter to you or you are getting injured, that's fine too.
I'm 60. I've been consistent for the last 2.5 years and have seen gains but not like I did in my earlier years. It has taken a long time to see muscle. But I still have the old recording in my head telling me I'm in my 30's and should still be lifting heavy. What would be a better "soundtrack" in my head to replace the one that says I have to have a big max or looks of a 30 year old? As you have said, I have that number in my head, and one I want to get to. What is a better mission statement or focal point? What is a better mindset if it's not a max number?
Rule number 1 for lifters in your 50s and 60s. Don’t get hurt.Plus you are training for longevity at that point. You want to train to keep muscle mass and strength for life not demonstration of strength. It might be the difference in living independently or going to the nursing home one day.
I'm a 73 year old man who has been lifting for nine years now. There is no one size fits all, other than the best results are attained by working out consistently over a good run of time. I do not think I'll ever choose to work in the rep range, you suggest. Most often, the rep range for me is in the 7 to 9 range. There are times I will put more on the bar and work in a lower rep range for a set. This is both to know how strong I am at the lift, and to spare some volume. A couple of times a year, I will do a heavy single that I am confident that I can do. So, if asked, how much can you bench, I can answer that on a good day 250#. There are numbers for some of the other lifts. I see many old men that are very fearful of asking very much from themselves in the weight room. As with everything in life, you can't get any more out of something, than you are willing to put in.
I’m 52 and workout with weights 4 or 5 days a week. No way am I getting on the flat bench and maxing out. A torn pec or muscle is not anything I’m interested in. 😊
I'm 70, last time I even touched a barbell at 58, I benched 245 at 175# only dumbbells for next 10 yrs, at 68 still could push 55# db. 28 reps, never could hit 30, last 2 yrs loop bands and body weight, my rom. is better and have very little joint pain, though I do miss pushing steel every so often
Whenever someone asks me this, even when I was younger, I look at them and ask "how much do you weigh?" They usually say "huh" and I ask them again. If they answer, which they almost always do, I get quiet, wait a moment, then nod and say with a very serious face "yeah.. i can lft that." Started saying that because it always seems like they're asking like they want to know if I can "handle" them if we tussled 😂😂
I don't think I could care about anything less at this point. Good video for people who still do. My last max bench was in my mid 30s. I did a double rep of my college max with no spotter. I know, not an actual max, but the gym was empty. That was about the time I started getting shoulder impingements.
I'm 55 and will never touch fiat bench again. Devastating to your shoulder. As far as lifting heavy, I totally disagree. Yes longevity IS critical at our age and why strength building is so important. Which comes from lifting heavy but doing it smart!!! There is where most go wrong ... they do bad form and have a bad plan. Usually improper recovery. I never get hurt and hit 5 rep range of heavy compound movements. Btw... recovery is key!!
Great reply. I agree. Heavy is important but not at the expense of proper form and recovery is important. I do an active deload about every 4-5 weeks. Its been working for me and I have been lifting weights for close to 4 decades now.
I quit flat benching too, kind of a useless exercise. Pushups are much better IMO. From 19 to about 26, regularly worked up to 315 on the bench. However, I destroyed my right shoulder, and have not seen that number since 1994. Now the only 315s I have left are a max squat, which I can do, but due to my age, I do not feel it is necessary to kill my CNS for ego purposes. I stick to what I can smoothly lift for 5. Same with deadlifts, where I could probably get 10 with 315. However, I quit doing those in favor of lighter dumbbell deadlifts or a trap bar which puts the back at less risk. Sumo barbell deadlifts IMO are extremely risky, and they never felt right to me either. When I see old lifters on you tube trying to ego lift, I say to myself, it is only a matter of time. Also I see it firsthand in the gym. I try to be safe and listen to my body, because even good form can cause an injury.
In my prime I only went up to 430 with two reps, but I never went over that. I didn't even think about a max. I played football and wrestled. I am 55+ now, and I can give a rat's ass about maxing out on anything. I rarely ever bench over 150. It's ok😎. I do total body workouts 2 or 3 times a week with moderate cardio. I am still relatively strong. I leave that nonsense ego lifting to those young niave and insecure older dudes. My health and fitnes is more important. Hurting one self working out is no joke.
I don't know what I was thinking in my younger days, but I sure wish I had heard and understood what you are saying. My wife and I are staying at a "resort" in Arizona and they have a gym where I do my training. No barbells, only dumbbells and the reason for this, as an attendant told me, "To keep people from killing themselves." I first heard lighter and more reps about fifteen years ago, and I stick to this training.
Thanks for this great advice for the 50 and over crowd. And really people in their 40's should be listening as well. At our age a one rep max in flat bench press is pointless and I have much better size and muscle tone than a lot of guys I know who still think that working out is about achieving a high one rep max on flat bench.
I'm 65 and i stopped lifting heavy years ago. December 2023 i started stretching because i couldn't touch my toes (with locked knees) nor could I come close to sitting in an Asian squat position - along with many our stretches, lol. Stretching became my number one workout and weights number 2. Dead hangs are part of my stretching and WHEW, it is a mother to go 2:00mins. I've learned, if you really want to know if you're a soft man, a manly man, do 'deep' stretches and you'll find out in seconds, hehe.
Ok, whatever bro...I'm 52, and this morning I got 405 for 4 reps on bench. 455 is my next goal. No, I don't take anything stronger than creatine and never have.
I just want to play it safe! I’m 72, I don’t want to take myself out of the game. I stupidly tried to do dead lifts last week. My back has ached ever since-don’t think it’s serious, but it was a serious warning. And talk about dumb, I’d just watched your video on not doing it!
Spot on! I could have written this. Guys find out I lift and OF COURSE the first question is "how much can you bench"? - LOL! My answer is I don't know, because I don't do barbell bench at all. It's just not a goal for me. There are plenty of safer and even more effective ways to grow your chest and shoulders.
i did a 355 bench press as a 198 lb lifter back in my early 20s. i don't lift weights at all anymore. i'm 70, do bodyweight exercise, and have a channel here on youtube. lifting heavy will get you injured in old age. there may be a few people who can get away with it; but overall, it's an unintelligent way to train as a senior citizen. i left heavy lifting in my rearview mirror years ago and haven't looked back. i also don't regret it one bit.
My best friend always bragged about what he could bench press even though he had diabetes and was overweight. Then he had a massive heart attack and eventually got a heart transplant. He back doing the same thing, bragging about his benchpress, still has diabetes. Talk about stubborn. Doesn’t do any aerobic training.
58, Do 5, 10, 15 heavy singles followed by 10+ rep set on main 5 exercises. Intensity is the key, they are heavy singles, but not reckless singles. If you worked out with poor form and planning as a 20 year old, obviously do not continue that at any age. If you worked out with good form, common sense and consistently as a teen, 20, 30, 40 etc. you absolutely can continue. It is not about age, it is about being reckless with your body...in my humble opinion
A lot of ego driven unicorns on here. People get injured for a range if reasons. If you are 60 and never been injured, you haven't exercised at full potential or competed. I train now around lots of old injuries caused by accidents, over use etc. I am not ego driven i am driven by consistency and pushing myself within the bounds of sensibility.
You nailed it. I don't train for size or one-rep maxes any more (at 71 years of age). I train for general strength and resilience. The big thing I've learned is that connective tissue becomes *so* important as you age and you must never be tempted to ego-lift or do anything else that will damage it. Torn/damaged tendons and ligaments take long enough to heal when you're 20 but once you get to 60+ they can take forever to fix. This is why many older guys are now opting for higher reps with lower weights, so as to minimize the risk to connective tissue. I also make sure I warm up adequately, so as to get the blood flow into the tissues around those tendons. My favourite routines now are pyramid sets -- these produce a great warm-ups and protect you from harm.
I hurt my rotator cuff when I was 73 trying to do a one rep max. The recovery was very slow. I am now 74 and work out with light weights only. This guy is right.
I’m 68 and my motto is light and right don’t lift heavy at all!! I’m solid muscle ( not big) just solid. Have a personal trainer one day a week. Work out 8:30 to noon m w f s, half the time cardio half weights. Im in the best shape of my life!! Leave your ego at the door, get tons of compliments how great I look and that’s the best (ego) booster I enjoy. 💪👍
“Stop doing your 20’s workout in your 50’s and 60’s.” Amen. My workouts, and all the equipment in my home gym, are completely different. Lighter weights, higher reps, body weight work, lots of stretching, kettle bells, steel maces… Love it, feeling great!
Well, everybody is different. I'm 74 and a couple weeks ago I managed a 320 lb touch-and-go "max" bench press. The most I've ever done in my life, in my 40s, was 340. I'm only about 10 pounds away from my maximum bench in my 30s. No drugs, TRT, etc. Ever. Also, anyone can know approximately what their "max" is, even if they don't try it. You can extrapolate from, say, whatever you can do 5 or 6 reps. So, I'm saying just do what your body tells you. Don't be foolish. But if the door is open to push heavy in old age, you know what you're doing, and you're comfortable in the range you're at, go for it. I'd love to try heavy squats and dead lifts but my back is a lot more sensitive in old age than my shoulders. So I don't do those exercises. Again, everyone is different. There are no absolutes. It's a wise course to SLOWLY build strength and not rush anything -- there are lot more injuries trying to do weights you have no business trying. I still enjoy the 1-rep challenge and there's no reason in the world why I shouldn't try it.
I agree with you, I'm 70 I weigh 215 and bench 250. I just recently maxed for the 1st time in 5 years. I usually stay under 230 in my work outs. Listen to your body and be smart about it.
As a 61-year-old that has been to the ortho dr more than once, I concur with all you said. I listen to my body more now than ever and I have nothing to prove to anyone else in the gym.
I hear ya, Jay. I had open heart surgery on 9/17, so I am basically going to need to "start over" in 3-4 months. Going to start easy, when I do, and build up from there. I have had my share of golfers and tennis elbow, bicep tendonitis, in the past and it is very hard to get rid of. I dont want that, when I am finally able to get going again. Check the ego at the door and concentrate on form and TUT. Thanks again, Rob
I’m in my 60s. I still lift pretty heavy ( in the 6-10 rep range) often to failure. What has helped me minimize injuries is a upper/lower split 4 days a week but with only 2 sets on most lifts
I'll be 52 next month. My son in college got me back into lifting 2 years ago. I've had to modify exercises due to various issues. I quit benching for a full year because of impingement in both shoulders. I've slowly added it back but only bench close grip now. I squat with an SSB also because of shoulders. Also dealing with tennis elbow so I've had to change up my pulling - using wraps on deadlifts, neutral grip on pull downs, basically quit chin ups for now.
I've learned it now takes me 3 full days to recover from heavy leg days. I've been listening to my body a lot more this time around. Some days I'm just not feeling it and I'll cut my workout short. Better to come back tomorrow and try again rather than push through and risk yet another injury.
I’m 1 week away from being able to return to lifting after recovering from surgery, and man did I need to see this video. Thank you.
I agree. I used to do sets with 45 LB dumbbells my junior year in high school. Not ANYMORE! I use 25,s but do higher reps. My body can’t afford injury. My pride has left the building.
At 52 I am real careful with straight bench press. Injured myself by over extending myself without warming up 🇺🇸 🇳🇿
Just turned 54, and instead of hitting a 1RM on bemch, I try and maintain 20 reps at my bodyweight for a single set. It works.
Also, I love the comment about wanting to stay relevant. It's a real bummer to be asked what you lift and have to reply with a number you hit 20 years ago. It's a reminder that you're getting older and a hell of a knock on your ego. But it's always better to adjust and continue to do what we love.
Good stuff. Finding it true at 65 and recovering from a cardio issue.
Right on target again Jay!!💪
I’ve been working out my whole life as well…at 53 years old I agree with everything you just said. I was sitting here listening to this and thinking…yeah, been there and done the exact same things and had to figure out that lighter lifting will still get me great results.
The only thing I would recommend, which I do, is buying resistance bands, pull up bar, push up bars and a squat bar.
With bands you’re not trying to lift all the weight from your weakest point at the bottom but it gets progressively harder as you push, letting you push as much weight at your strongest point.
I agree with the video, more reps, less pounds at 62 can't do 90-pound flys, or a 515 bench like at 35, benches now maybe 200, the flys 40-65, same with back and leg exercises. I do need to do more reps and "feel the weight" but it's hard to change. I do lots of cardio elliptical, biking and walking and instead of alcohol (quit that 10 years ago) my best friends are ben-gay and Motrin.
You make a good point about endurance and I do sometimes do higher rep sets. But I also know my 1RM for bench and deadift and like to lift heavy (for me) at age 65. A good mix of higher rep and lower rep workouts makes sense to me as long as the low rep sets are done under a controlled manner and safely.
This agrees with my experience as a 58y/o. I always feel great after a workout and no injuries so far.
I agree with you Jay. I don't know what my 1RM is on anything and don't give a hoot. I keep a journal and all I'm interested in is progress. Heck I don't even keep measurements.
You have described my experience too… At 45-46 years old this is the time when everything changes. I hurt myself a few times starting at this age because I was trying to keep going as I was 30. Good tips 👍
Great video!🎉
I was a different youngster, I didn’t go to the gym I was a home gym person so I had no spotter, I didn’t go for 1 rep max at that time, I am in my fifty’s now and have better equipment designed to help with working out without a spotter, this has allowed me to test myself more, over the past 7 to 10yrs I have gotten stronger and have been able to test my 1 rep max from time to time.
I do agree that as we get older we should not ego lift so it still has to be completed with care and attention and an understanding that this can fatigue you for longer but I don’t see any harm in testing yourself, I will get to the point where I will either stop testing or will understand that I will only be able to lift a bit less each time but that’s okay, btw when I am testing my 1 rep max it’s usually when I’m doing a back off period so it doesn’t interfere with a workout program and I think it helps mentally especially when I have been going through a tough time and I’ve been stressed out at work or felt lonely, it has helped me refocus. I like to test one compound exercise per week and rest up for the rest of the week then after 4 weeks get back to a normal routine.
Btw no injuries through my lifting ever because I’ve always listened to my body, only injuries I’ve had was through work or outside activities.
My max is now a 5 rep max.
Right now i am on a 7 day break at 60+. Joints, bones need it ea 3 or 4 months! You are spot on.
I do a full body 3 x a week sets of 5 and walk. Then after 1 or 2 months switch to split 4x in 8 days you are 100%
Thanks Jay. We need to frequently remind ourselves of this. I try not to skip around on UA-cam. So many confusing sites contradicting each other and certainly of no use to a man of my age. 😂Cheers mate for your sounds. advice
I am 52 and I still get people who want to compete with me, even if i train at home, and don't care, its a good thing i started losing weight i am a lot less massive but for my age I feel so much lighter. I do my thing, i remember ever comments the haters gave me when i gained weight and now they come back sucking up to me to find out what i did to lose it, because they are obese and look like garbage, i have so much fun and this motivates me to lose even more weight.
My workouts, simple i vertical bench 120 pounds and i incline dumbell with 50 pounds i try to get close to failure with those weight, last week i squated with my 65 pounds dumbbell on each side 8-10 reps and did leg ext with 100 pounds.
At 52 as long as i get a good pump maintain muscles while losing fat i could care less about the weight i use
The worst thing to do is put limits on yourself because of age.
True. But you have to be mindful as you increase your sets, reps, and weights. I'm a lifetime lifter but at 66 I still have to be careful. I don't heal like I did in my twenties.
At a certain point you are not putting the limits on, it is done for you.
I’ve learned the hard way that we old-heads need more recovery time. I’ve hurt myself more than a few times trying to work out like a 20-year-old. As I approach 60, I’ve realized that consistency > intensity.
I'm 60, a powerlifter, so 1RM is important. It's what we do. Don't do 1RMs if you're new to lifting. It takes months of training before you can safely try a 1RM. I don't have pain, no injuries, deadlift 400+lbs, but I do it with a coach. Good technique, and listen to your body. Getting old is no excuse to avoid hitting heavier weights. Injuries are often related to poor training methods. Get a qualified strength coach if you are serious about lifting.
Totally agree about getting older and still lifting heavy, I have posted a comment about this, I lift for me, I’m not a competitor I just enjoy working out from time to time, In my comment that I posted also mention that it’s good for my mental wellbeing and focus because when pushing you have to be sensible, careful and take out the ego, listening to your body and how you feel that day is great, if you can’t get your 1rm then that’s fine try another day.
55 here, lift heavy. I love telling those 20 somethings I can squat and deadlift over 400 consistently. Love the look on their face😊
Lifting heavy consistently is what builds tendon and ligament strength. Training with singles and doubles doesn't always have to be maxing out. You can build strength doing singles and doubles using 90% of your 1RM. Going for a PB occasionally. Assistance exercises I use higher reps for sure but enjoy bench and deads with low reps and other big compounds with 5reps range.
I actually find I can keep better technique with lower reps on compound exercises vs trying to use 10 to 15 rep sets. Plus I find anything above 10 reps is mind numbing.
Exactly, 71 still competing in powerlifting competitions, it’s all about the one rep max.
@@brettperkins4643You sound like a fruitcake.
excellent advice
I'm 60 and have been a gym rat since I went in the Army at 18, and have never stopped. I agree, we are not 20 anymore and should focus on consistancy and overall fitness for longevity. I think, while the older athlete doesn't have to go R1M, which is more prone to injuries, one can still go heavy 6-12 reps per set. An old lion, is still a lion. -African Proverb
49 here and looking GREAT! I do HIT like described in the book Body by Science (great book). I also do intermittent fasting.
I never did weight training in my 20s, 30s, 40s,...so now at 58 (3yrs weight training) I know it's going to be a long hard road to a decent bench number. If someone had a good 1rm bench in the past, it seems like it would be hard to give up on the number. Hard to let go of the past. I still try to ride my dirt bike as i did in my 30's. Still hit the triples, hard to accept aging. Agree, you are correct, but still hard to not want to try.
Agreed. My rep range is 6-15 per set. Once I can comfortably do 12-15 reps with a particular weight for 4 sets I then increase the weight.I've never known my 1 rep Max and it's unimportant to me. All I'm interested in is achieving consistent progressive overload and staying injury-free. That's all that matters. I'll be 60 in a month's time. I work out twice a day 5 days a week on a 10-day cycle.
I’m 55, bench 250, for now. Working on getting it higher. I like to talk about my bench number as none of the guys I know can do it. 😊 heck, I’d be shocked if any could do 225.
I know people my age of 57 that can bench 225 or more, yet they wouldn’t touch a squat rack with a ten foot pole.
Also have seen people my age bench 315, but they weigh 275 or more at 5 ft 9 which is 4 inches shorter than me, and my bw is shy of 170 lbs
That’s an awesome bench by the way, it’s a lot more than I can do in 2024.
However in 1988, I used to rep 225 for 10 with ease using a narrow grip, and still had more in the tank. Unfortunately, nothing like that lasts forever.
@@manfredmann2766 Thank you. Appreciate that. In 1988 I probably couldn’t have even benched 135. Nicely done! I still couldn’t do that. I’m 6’3, 235, long arms, probably could bench a bit more if I were shorter, which aging will do for me, but then I’ll lose muscle naturally too, so … sucks to get old, but it beats the alternative.
I don’t squat heavy anymore. Kills my hips. I do lunges.
@@Mmmmchocolate Yep 👍 maintain what we can. Lunges are a great leg exercise too.
Be well
I’m 54 and the only thing I let limit me is me. And even then, I tell me to shut up and push harder.
I get that it works for some people, but I'm kind of in the opposite boat and all about one RM's. People have different reasons for going to the gym---health, physique, etc., but putting up big numbers is also a valid pursuit. Bench maxes are the very reason I go to the gym, always has been. My best gains in size and strength have, in fact, been from 45 to my current age of 52, and I try to add to my max every year. I haven't noticed a difference in recovery since my 20's or any type of joint issues, so why stop doing what is working? I just find light weights generally boring and usually work in the 1 to 5 or 1 to 3 range on compounds, and round it off by higher rep work to failure on accessories. I vary from bench twice a week to bench every 4 or 5 days when I'm in a peaking phase and building for a big PR attempt. I start with a volume workout (maybe 50 to 75 reps total with a coupe of plates) and then every session basically increase weight and decrease reps until I'm at doubles and singes and then try to push by 1RM up by a few pounds. A de-load week is next, then rinse and repeat, just using a higher weight a the base point. Takes about 8 weeks, but it definitely works. I agree good form is important, but that's true of any movement and at any age, and using any weight. Everybody has different priorities, sure, but if you want at least a 3 plate bench, light weights just won't get you there, and if was easy, everybody would do it!
It's painful, but true. And possibly a lot of people will only realise it once they're injured. Hopefully recognising it before a serious injury is incurred. I got a twinge in my shoulder about a month ago, and immediately took a week off. Building back slowly. I took 20kg off my shoulder press. Simply because I otherwise couldn't move the bar. If the connective tissue feels painful, something is wrong, the weight is too heavy. 15 reps instead of 6-10. For something like dips I can tolerate a lot more and still feel stable and strong. I like some heavy, but not so much that I'd stick to it even if it was hurting me.
I’m 65 and worked out from 17 { first 3 yrs Olympic lifting} and what I lift today is definitely lighter so I agree
Yeah, I cant remember the last time I maxed out on any lift. It's tempting though, sometimes to max bench or do a big deadlift session, it's fun, but you cant give in. It's not worth it.
I'm 72 and still weight training. No idea what my 1 rep max is for anything. The objective is to stay in the game. I'd rather be the oldest guy in the gym rather than the youngest guy in the nursing home.
Excellent take, Jay. All I want is being able to unload the car from Costco without exhausting myself.
I'm 62 my 1 rep max days are well and truly over, the last time i tried was in my mid 40s, I'm still training but the ego has gone 😅
I am 60 and you can 100% continue to push heavy weights and do max lifts. I am competing in two weeks and I am prepared to deadlift 700 and log press 200 at that contest. My press is weak, but keep pushing for more on it. In my 20s I was deadlifting around 550, so I am very much doing heavier workouts now than then.
Great advice! Thanks for the reminder. (I am 66)
What is the purpose of doing a one rep max?
But im also seeing that more reps is hard on the joints. I think each of us is different and some do better with 15-20 reps, some with 8-12, and some do fine with 3-5. Im 62 and i was doing 12-15, but changed to 8-12 and getting much better results
I'm 58 and just recently started training. As soon as I lost my extra 20 pounds, I started half rep. push-ups and light dumbell curls and lots of cardio. Went from 180 to 160 and put on 2 pounds of muscle in 3 months (162).
Wish I started this 20 years ago but better late than never.
EDIT; lost my weight on carnivore diet without exersise.
LOL!!! Ain't that the truth! Worked out occasionally with some power lifters in my early 30's for a change every once in a while. Knew my limits and they understood.
A little off the topic but wondering if you still take a preworkout supplement? Thanks.
Sometimes I will use pre-workout for a while then I stop it for a while. Currently black coffee is my only pre-workout. I’m sure some time in the future I will take pre-workout again.
@@Fitafterfifthy Thanks, I pretty much do the same. 74 and still at it for over 50 years. Love your channel!
My max bench right now is 170 pounds. I started benching 9 years ago and age 49. Any increases will be very incremental from here.
I can't lift like I use to, I'm 72 now I've had injury setbacks, my best bench was 285 now I use dumbbells because shoulder issues prevents me from straight bar benching. Aging is humbling 😮
I am 60 and i still occasionally try a 1 rep max .not very often maybe once every 2-3 months. I just like still knowing what i am capable of and so far no injuries.
You will feel incredibly foolish if you hurt something and are knocked out for 6 months
Dexter Jackson talks about this. Only time he ever got hurt was trying to lift heavy with youngsters. Exception would be powerlifting and Olympic lifting. Singles, doubles and triples are trained regularly. If you don’t train this way don’t max not worth it.
I’m a 69 year old female; people in the weight room are so astonished to see me there that they never wonder how much I lift LOL.
I'm 70, in December 2023 I found I lost my strength after an aha moment. That's when I started weight training, now I am much stronger and my pants size is down from a 40 to 34. Sagging skin makes me look horrible, but I have more energy and I feel good.
About a month away from 65 and I train with heavy singles all of the time. If you haven't done them for a long time I'd suggest training up to them but you all need to remember that bone loss is a real issue as you age and the best way to keep your bones strong is to stress them. I get tired of all the folks saying you can't max out over 50... pity sake I was my strongest ever at 55. I'm close to that now tbh. Stop thinking "old" and get to work.
Thanks for watching
If on TRT its back to 30's workouts usually. If natural its usually OVER. Some rare folks at 60 are still strong as 30 but not many😊😊
Heavy lifting and longevity are not exclusive. In fact, there is absolutely a place for it in regular training. I hurt myself worse in my 20's and i lift more now (almost 60), no injuries. RECOVERY is the key. Rest, maintain joint mobility and keep nutrition on point.
Your point is certainly valid for the vast majority of people though. Being fit, healthy and strong does not require 1 rep max lifts, but if you like to compete and you train accordingly, 1RM lifts are safe and beneficial. Again to your point, while I'm stronger now, I do NOT lift like I did in my 20's, meaning that every day now is not max bench day. 😁
53 year old here, still lift heavy, but 3RMs and small jumps and still hitting PRs. I don't think there is anything wrong with that if that gets you in the gym, if doesn't matter to you or you are getting injured, that's fine too.
I'm 60. I've been consistent for the last 2.5 years and have seen gains but not like I did in my earlier years. It has taken a long time to see muscle. But I still have the old recording in my head telling me I'm in my 30's and should still be lifting heavy. What would be a better "soundtrack" in my head to replace the one that says I have to have a big max or looks of a 30 year old? As you have said, I have that number in my head, and one I want to get to. What is a better mission statement or focal point? What is a better mindset if it's not a max number?
Progressive strength. Every few weeks you’re needing more weight to reach failure at 12-15 Reps 👍🏻💪🏻
Rule number 1 for lifters in your 50s and 60s. Don’t get hurt.Plus you are training for longevity at that point. You want to train to keep muscle mass and strength for life not demonstration of strength. It might be the difference in living independently or going to the nursing home one day.
I'm a 73 year old man who has been lifting for nine years now. There is no one size fits all, other than the best results are attained by working out consistently over a good run of time. I do not think I'll ever choose to work in the rep range, you suggest. Most often, the rep range for me is in the 7 to 9 range. There are times I will put more on the bar and work in a lower rep range for a set. This is both to know how strong I am at the lift, and to spare some volume. A couple of times a year, I will do a heavy single that I am confident that I can do. So, if asked, how much can you bench, I can answer that on a good day 250#. There are numbers for some of the other lifts. I see many old men that are very fearful of asking very much from themselves in the weight room. As with everything in life, you can't get any more out of something, than you are willing to put in.
I’m 52 and workout with weights 4 or 5 days a week. No way am I getting on the flat bench and maxing out. A torn pec or muscle is not anything I’m interested in. 😊
I'm 70, last time I even touched a barbell at 58, I benched 245 at 175# only dumbbells for next 10 yrs, at 68 still could push 55# db. 28 reps, never could hit 30, last 2 yrs loop bands and body weight, my rom. is better and have very little joint pain, though I do miss pushing steel every so often
Whenever someone asks me this, even when I was younger, I look at them and ask "how much do you weigh?" They usually say "huh" and I ask them again. If they answer, which they almost always do, I get quiet, wait a moment, then nod and say with a very serious face "yeah.. i can lft that."
Started saying that because it always seems like they're asking like they want to know if I can "handle" them if we tussled 😂😂
I know what my max was. I have no idea what it is.
I laugh it off. I'm 53 and been working out with weights or calisthenics since 14. I'm just as strong as I was in my 20s but I do things smarter now.
I don't think I could care about anything less at this point. Good video for people who still do. My last max bench was in my mid 30s. I did a double rep of my college max with no spotter. I know, not an actual max, but the gym was empty.
That was about the time I started getting shoulder impingements.
I’m 64 315 bench /355squat/ 255 OHpress/ snatch 225/ clean /255 body weight 255 6ft just saying sled work sprinting 12 sec 100 Mters riding 100 k under 3 hrs
I'm 55 and will never touch fiat bench again. Devastating to your shoulder. As far as lifting heavy, I totally disagree. Yes longevity IS critical at our age and why strength building is so important. Which comes from lifting heavy but doing it smart!!! There is where most go wrong ... they do bad form and have a bad plan. Usually improper recovery. I never get hurt and hit 5 rep range of heavy compound movements. Btw... recovery is key!!
Great reply. I agree. Heavy is important but not at the expense of proper form and recovery is important. I do an active deload about every 4-5 weeks. Its been working for me and I have been lifting weights for close to 4 decades now.
I quit flat benching too, kind of a useless exercise. Pushups are much better IMO.
From 19 to about 26, regularly worked up to 315 on the bench. However, I destroyed my right shoulder, and have not seen that number since 1994.
Now the only 315s I have left are a max squat, which I can do, but due to my age, I do not feel it is necessary to kill my CNS for ego purposes. I stick to what I can smoothly lift for 5.
Same with deadlifts, where I could probably get 10 with 315. However, I quit doing those in favor of lighter dumbbell deadlifts or a trap bar which puts the back at less risk. Sumo barbell deadlifts IMO are extremely risky, and they never felt right to me either.
When I see old lifters on you tube trying to ego lift, I say to myself, it is only a matter of time. Also I see it firsthand in the gym.
I try to be safe and listen to my body, because even good form can cause an injury.
dirty harry said it best a man has to know his limitations lol
I’m 54. I haven’t intentionally done a 1 RM in at least two decades. It’s irrelevant to me.
In my prime I only went up to 430 with two reps, but I never went over that. I didn't even think about a max. I played football and wrestled. I am 55+ now, and I can give a rat's ass about maxing out on anything. I rarely ever bench over 150. It's ok😎. I do total body workouts 2 or 3 times a week with moderate cardio. I am still relatively strong. I leave that nonsense ego lifting to those young niave and insecure older dudes. My health and fitnes is more important. Hurting one self working out is no joke.
Im a gym rat im pretty strong and like you i don’t know my pr on bench. Why? I dont care. Longevity is absolutely key.
Most people lie about their bench anyway; I’ve been lifting since 1966 by the way.
Rule #1 for any type of training: Don’t get hurt! Discretion is the better part of valor. Nobody progresses when they are recovering from injury.
👍💯
There is nothing wrong with doing safe, controlled 1RMs, especially if you are a percentage based lifter. Just be smart about it.
I don't know what I was thinking in my younger days, but I sure wish I had heard and understood what you are saying. My wife and I are staying at a "resort" in Arizona and they have a gym where I do my training. No barbells, only dumbbells and the reason for this, as an attendant told me, "To keep people from killing themselves." I first heard lighter and more reps about fifteen years ago, and I stick to this training.
Thanks for this great advice for the 50 and over crowd. And really people in their 40's should be listening as well. At our age a one rep max in flat bench press is pointless and I have much better size and muscle tone than a lot of guys I know who still think that working out is about achieving a high one rep max on flat bench.
I last tried to one rep max over 20 years ago. My rotator cuff muscles have been fragile ever since.
I'm 65 and i stopped lifting heavy years ago. December 2023 i started stretching because i couldn't touch my toes (with locked knees) nor could I come close to sitting in an Asian squat position - along with many our stretches, lol. Stretching became my number one workout and weights number 2. Dead hangs are part of my stretching and WHEW, it is a mother to go 2:00mins.
I've learned, if you really want to know if you're a soft man, a manly man, do 'deep' stretches and you'll find out in seconds, hehe.
Ok, whatever bro...I'm 52, and this morning I got 405 for 4 reps on bench. 455 is my next goal. No, I don't take anything stronger than creatine and never have.
Congrats
I just want to play it safe! I’m 72, I don’t want to take myself out of the game. I stupidly tried to do dead lifts last week. My back has ached ever since-don’t think it’s serious, but it was a serious warning. And talk about dumb, I’d just watched your video on not doing it!
Spot on! I could have written this. Guys find out I lift and OF COURSE the first question is "how much can you bench"? - LOL! My answer is I don't know, because I don't do barbell bench at all. It's just not a goal for me. There are plenty of safer and even more effective ways to grow your chest and shoulders.
Muscle burns more fat than fat burns fat. The sole reason that I lift weights is so I can eat cake, and more cake, and more cake....
I like cake.
I believe form and range of motion matters far more than weight for muscle growth
i did a 355 bench press as a 198 lb lifter back in my early 20s. i don't lift weights at all anymore. i'm 70, do bodyweight exercise, and have a channel here on youtube. lifting heavy will get you injured in old age. there may be a few people who can get away with it; but overall, it's an unintelligent way to train as a senior citizen. i left heavy lifting in my rearview mirror years ago and haven't looked back. i also don't regret it one bit.
My best friend always bragged about what he could bench press even though he had diabetes and was overweight. Then he had a massive heart attack and eventually got a heart transplant. He back doing the same thing, bragging about his benchpress, still has diabetes. Talk about stubborn. Doesn’t do any aerobic training.
Disagree. Simple common sense is best approach.
👌🏻
58, Do 5, 10, 15 heavy singles followed by 10+ rep set on main 5 exercises. Intensity is the key, they are heavy singles, but not reckless singles. If you worked out with poor form and planning as a 20 year old, obviously do not continue that at any age. If you worked out with good form, common sense and consistently as a teen, 20, 30, 40 etc. you absolutely can continue. It is not about age, it is about being reckless with your body...in my humble opinion
A lot of ego driven unicorns on here. People get injured for a range if reasons. If you are 60 and never been injured, you haven't exercised at full potential or competed. I train now around lots of old injuries caused by accidents, over use etc. I am not ego driven i am driven by consistency and pushing myself within the bounds of sensibility.