6 Training Tips for OLDER Lifters!
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- Опубліковано 20 лип 2024
- 00:00 Pappa Alsruhe Showing How it is done.
00:31 Physical Age vs. Training age
01:18 A Hard Truth
02:15 1st Tip - Make Recovery a Priority
03:23 Another Hard Truth
04:32 2nd Tip - Spend More Time on your Warm-up/Prehab
05:44 3rd Tip - Change Your Split or Lifting Schedule
08:04 4th Tip - Change Your Modality/Focus
10:17 5th Tip - Have Some Self Awareness - Stop doing dumb things in the gym!
11:09 6th Tip - Stop being so Static!
13:13 If you need a Program, Email me!
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I am 73 and have been lifting since 14. The best you can do is slow aging down some but getting old is relentless. I never felt my age until I hit my 70's. Mostly in my joints, so now I let my joints dictate my workouts. Sometimes I lift heavy and sometimes I lift light with a lot of reps. Works for me and I will keep doing it until my last breadth :)!
I'm like that now and I turn 50 next May.
Right there with you, 74 yr old female, training 40+ yrs, however, the most challenging part has been happening the last 2 yrs and having to give myself more recovery time has been the most challenging in taking more time for recovery. Where I used to take 2 days off after 5 days I know have to take 4 days off after doing 4. Luved your second sentence, "The best you can do is slow aging down some but getting old is relentless". So very true.
I am a 66 year old female who started weight training three years ago. I could not even do an air squat when I started. I have been making slow and steady progress without injuries. Squat is now up to 70 for five sets of three. I have discovered the amount of volume I need to do to make progress. Too much volume is not good. I also do best when I work out one day and then skip two days vs one. For me 5 sets of 3 works better than 3 sets of 5. I also do better sticking with the basic lifts vs. variations.
Legend
@@Scott-zh5ip Thanks! My friends go to dancerize classes for seniors but I go to the basement and lift weights!
Nicee
>Too much volume is not good
BINGO
Rock on Mama.
Rock on.
“Just because you’re old doesn’t mean you’re dead” lol favorite quote now!!
true. he is old not cold
Also, one of my fave, “I’d rather wear out than rust out”.
I’m a 55 year old vet and I think the iron game is the main reason I still have the mobility and athleticism I do, stay moving to keep moving! Great advice Brian
I don't know if you realize, but if you say your name quickly, it sounds obscene.
This is golden. So many UA-cam strength training videos are geared towards the younger crowd. It’s nice someone has made something for us older folks.
Home gym is the way to go for me. No noise no grief. Weights are always ready to lift. Even at 1am.
I'm stronger than I've ever been. No TRT or Chems yet. I lift heavy or volume. Love 10/10.
If I aint sore I aint happy. Warm ups are a must ! Tiger Balm too. LOL !
You sir just got another sub. Respect
@@rileywayne934 Same
48 here. I’m jealous of your dad’s pull. Powerful!
At 66, I'm doing a body part/area no more than every five days - that much rest really works for me. and I take one day a week completely off. AT my age recovery is the key. Also, getting older is not for wimps!
Wow, 66 and still going strong. You should train me. I'm 60.
Same here, same age. Every five days and I can make increases, a day early or a day late, can get up to 80,90%. Seems weird, but true.
@@dancindavey1515 it's a biomîmétic muscular synthesis timing sort of thingamajig going on.
@@incomemobile8566 Thanks. Now I’m confused. Just kidding. At this age, have to do a lot of experimenting to make any progress. That’s what’s good about UA-cam. Lots of good ideas to apply. This guy really accurate, had to subscribe.
Best article you’ve done as far as being applicable for me. I’m an old dude (64) who’s lifted since my teens. One thing I’d throw in is stay away from jerky and quick/Explosive movements. After 40 your tendons kind of dry up and are injured super easy. Nothing wrong with lifting heavy but use a weight you can control and if you feel iffy on the last couple, stop on the last one completed under control. Better to leave one in the tank than getting “squirrelly” one the last one and screwing up your back or shoulder or worse, tear a tendon. Also , you are totally right about recovery, keeping flexible and doing calisthenics type athletic movements. Use it or loose it. My youngest is an OT and his big beef about working with elderly patients is them loosing their simple ability to do simple things like get up from the floor or even keep their balance. Thanks again! Great job!
I'm 45, I'm an old dude 💪
Wow. Great advices. I'm gonna start stretching more thanks to your wonderful insight / comment. As Offensive Tackle (OT) how much stretching does your son do? What team does he play for. I like Bart Starr and the Packers and wAtxh old NFL films of the great Vince Lombardi, who was a big proponent of calestenics and basic fitness drills.
I’m 62 years old and have been lifting weights regularily since I was 22. Your comments regarding the jerky, explosive movements is absolutely gold. I have always had good arms and shoulders and trained them hard with lots of power. Got into my 40’s and blew my left distal biceps tendon clean off the bone. 3 years later, same thing with the right one. A few years later my rotator cuff… full rupture supraspinatus. I am a slow learner, I guess, but now I lift as heavy as I can CONTROL the weight and don’t go to utter failure… at least not with the heavy weights. Sometimes I’ll max out on the lighter weights on the back end of a pyramid. I still love lifting and do it 5-6 times per week on a four day split, thanks to a great home gym, but my workouts are nowhere near the levels when i was young and I’ve learned to be ok with that. Better to stay healthy and uninjured than letting your ego take over.
As a 51 year old who has trained consistently since my teens. Great Tips for all.
Same, 51, started at 14. Lifetime drug free.
At 9:45 That is the truest statement here. I'm 61 and I re-implemented heavy training and the results are striking. My prescription is: old guys = heavy weights.
I split my training between heavy and volume sessions. Volume sessions are 5x10-12 sets, while the heavy sessions are working up to 1-rep max + 5x5 . love it
“Difference of being busy and being productive”... I think this guy was watching my last 2 yrs of 28+ in the Army. I use to grab an empty manila folder, put a classification sticker on it and walk “real fast” up and down the halls. Everyone thought I was BUSY. The only PRODUCTION going on was me getting steps to win my office step challenge...🤷♂️ This is a smart man, listen to him! Lol
Words of wisdom passed along from generation to generation
That's an impressive deadlift from your 66 year old dad.
Thanks again for the great advice!
I’m 36 and played football, power lifted, competed in bodybuilding and was in the military for 5 years. It’s important to warm up, incorporate bands, foam roll, stretch and even incorporate yoga. It makes a huge difference in recovery and keeping range of motion.
Yes time does in fact win in the end. I lift, diet, and do cardio for the quality of life it provides me now. 60 and going strong!
Brian's dad is damn strong. I see where you got the power genes.
Dad strength right there. That's that next level popabear, cubs in danger mode he's channeling right there hahaha. So awesome to see.
Watching this at 3:30 am before going to my gym at 4:00 am. That kind of happens when you're turning 59 in a couple of weeks. Sage advice, Brian, especially about warming up and injuries.
Damn you're lucky. I live in the UK and in another lockdown. Haven't been to the gym since early December. Just using 2 dumbells and a heavy sandbag hehe.
@@goonerinSP I am fortunate. Over the years I built my home gym with new and used equipment. My kids use it whenever they make it back home. They've been locked out of the local gyms they use. Once this lockdown business is over they'll start accumulating their own stuff, at least once it becomes reasonably priced again. Brian put out some good bodyweight videos awhile back, and he does love him some sandbags. Best wished to you. I live in eastern Washington state, by the way, and the temp in my gym was 32 degrees Fahrenheit.
@@briancampbell4587 Thanks Brian! I'm having fun with sandbag that's for sure.
Thank you, thank you, thank you! Knocking on the door of 58, training since 18, please please more content for older lifters
I'm on the door of 57, lifting since 19. How are your joints holding out? My elbows are grinding, but the tip of more warmups is definitely helping
@@richardtarantino2601 definitely discovering that more time warming up helps. Yes cranky elbows and bi/triceps tendons
@@Don-eb8ei same. Warming up really helps. Now to get elbow bone spurs removed so I have full rom again.
How much is your bench? And do you still do dead lifts? During covid, i dead lift milk jugs filled with water strung together with an old shower curtain rod performed standing on two cinder blocks I found outside by the dumpster. The added height really allows me to go full range of motion and albeit I don't lift that much poundage wise, I get better soreness and workout compared to the smith machine at Planet Fitness. I just keep going. I'll be doing milk jug dead lifts up til the day I die, which could come as early as tomorrow morning as dumpster diving (my true passion) is sometimes a dangerous pursuit, especially when you're trying to hoist up heavy furniture or boards out of a construction dumpster. The dumpster diving keeps me most fit, and takes me out of that static zone he speaks about. I mostly lift weights to better condition myself for more productive dumpster diving ventures, which requires a lot of ab strength, flexibility, and dexterity. Strength helps of course but so does the strategury of dumpster diving tactics.
@@incomemobile8566 i think that's pretty awesome conditioning work. And you can win a real prize at the end.
I lift what feels right. I'm not trying to break any records. I'm in my 60's. I workout every dang day. Just saying. When I kick the bucket I want to go out in the middle of my stance training.
Great content. At 57 I was doing high reps all the time (12-20 reps)but getting back to heavier stuff feels great!
I am your age and my advice is you need to start lifting heavy following the rule of 72. Which means any muscle group you work out? You give at least 72 hours to recover. Also, my rep ranges change up. I do 5x5s, 4x8s & 2x16s I started back in the gym 185 lb after a 15-year gap. After 26 months I'm following the rule of 72 My bench press one rep. Max is 405 lb. There's nothing special about that. It's just putting the time in. My workout partner is 5'8 180 lb and he bench pressed 410 lb at 60 years old. There's no reason why you can't do the same if you put in the time.
This hits home. I started lifting at 43. I'm 48 now (working on the 600/600/405 goal -- getting close) and the progress is still there, but I've had to concentrate a lot more on recovery in the past 18 months. Switching from 4 days a week to 3 days a week sucks, but the extra recovery time has certainly worked for me.
Great video as always.
I had to double and triple take at your comment... You've been only working out for 5 years, started at 43, and are close to 600/600/405?! That's... I don't even know how that works unless you've been doing extensive labor all your life! It's like if you've been practicing violin your whole life and see some 7 year old who's already better than you!
@@gregmoldovan5921 I was not a laborer. :p
I'm currently maxed at 550 DL/540Sq/350 Bench -- so there's still some road to go. :p I feel like the bench and DL are ready to go up. The squat is the one that's lagging lately (I bought an assault bike and loved it, but it irritated my VMOs to where I was kind of pulling them every few weeks squatting...so I scrapped the bike and back to the rower.
I took 4.5 months off because of the gyms being closed (I built a powerlifting gym in my garage during that span), which is a long break at my age. But things are trending in the right direction again at least. I really think starting older helped me a lot. I didn't do the dumb stuff I know I'd have done in my 20s, for example. :p I've been lucky -- I've stayed healthy and I've worked with some really smart, really strong guys.
But yeah, I wish I'd started lifting younger. :-) And sorry, this is probably way more than you wanted to know.
@@TheHorrorGeek I'm flattered actually that you took the time to write all that. I'm 31, have been working out stupid and not eating enough in my 20s, so I hardly gained during that time. When I was 30, I just started "powerlifting" and started squatting, cleans, and deadlifts. At 30, I started at 325 for DL and now (1.5 yrs later) I'm at 525. Now that I write this, my progress seems unbelievable.
However, my bench and squat aren't as impressive. I'm only at 345 for squat and 275 for bench. It amazes me when I see those ogling at my deadlift, saying things like it's unbelievable, but then they go and school me by over 50 lbs on bench! Same with squat, when the bar is above me, I'm not very strong but when it's beneath me, I'm super strong. Your results at 48 are very inspirational. I'm going to take this tips seriously from this video. By the way, I'm 170 lbs body weight.
@@gregmoldovan5921 525 on the DL at 170 is crazy. You got me way beat there. I'm a fat guy. :p I'm like 225 on a really good day -- and I haven't had a really good day in awhile. :p
And man, at 30 you're just coming into your prime. Just keep at it. I wish I'd lifted in my 30s...I feel like I'd have been smart enough then to avoid doing all the dumb stuff I'd have done in my 20s, but still been young enough to really take a run at some big numbers.
But at the end of the day, I'm happy to be where I am at my age. :-)
@@TheHorrorGeek Thanks for the encouragement. Even though you're 220+ those numbers you mention are still big. Keep up the progress!
Pappa Alsruhe has very good pointers here for the older cats like me. 62 years old, raised on the ranch as a kid, and hitting the powerlifting. Brian speaks the truth and has great advice that is working as he suggests. Gaining strength quickly and feeling great. Thanks Pappa.
Old man here. 5-3-1 with ti's de-load weeks and slow (slow!) steady progress was a massive revelation. I got stronger at 46 years old than I was in college. Without getting hurt. It was eye opening.
I just turned 51 a few weeks ago and can relate. I'm 22 years into my training and have had to revaluate my regimen - mainly to accommodate my ailing joints. I'm still in really great shape compared to many of the younger guys at the gym, but my strength has waned over the past couple years. Time does indeed always win.
Wow a lot of valuable wisdom in this video...
PS: This video proves that Brian knows how to handle both lava AND bears. Everyone needs to buy his programs!
I do burpees but I can't for the life of me see how they would help in either of those situations.
So I am a 73 yr old female who started powerlifting at 68. It's been a fun ride so far. I managed to set some world records. One of my younger friends does strongman (she is 40) and has talked me into doing a competition (drug tested so the weights are not outrageous). I started doing the Farmer walk and wow it has awakened muscles I didn't know I had. The hardest thing is gauging recovery. Thanks Brian for addressing older lifters. There is not much out there for us.
63 y.o. and appreciate and agree with everything you said. I'd like to chime in with the following:
1. It's not about longevity of life, it's about quality of life. And a proper lifting program definitely an investment in your future.
2. I definitely have noticed recovery issues now that I didn't have even at the age of 50. In addition to always being honest with myself about my form, intensity and volume efforts, I now have to be honest about my recovery and preparedness for the next session. I have had to postpone some sessions until my body was ready. The key word is honesty. My rule of thumb is, get dressed, show up, warm up. By then I can honestly determine if a workout is going to make me feel better or worse. Rule #2- if you can't work out, stretch. Always makes me feel better.
Old Guys/Gals Rule!
I am 66 and have been lifting for 30 years. I can testify that what Brian says is true. Manage your volume according to what your body tells you and inject variety into your workout. I can also offer that life is all around you and spending 3-4 hours working out 5 times a week was way over the top for me. One addition I would offer - find a posse or group of buddies to work out with. Make it a family and you will absolutely benefit in enjoyment and you will make gains you didn't think were possible :)
Oh, and I hate burpees :)
Great advice!!! I'm 56, started training at age 11 and have been the S-D-B guy for decades. Recently switched to a week of strength training followed by a week of bodybuilding! I also am now periodizing my strength weeks were I don't always max out. It's incredible how my physique has changed and my singles, doubles and triples are so much heavier than before. I've also added an 8 mile walk, not a hike, just a walk twice a week and that has done wonders for eliminating the tightness in my lower back that comes from the squat & dead. It's nice to be doing these things, but it gets even more exciting when you hear coaches like yourself advocating them!
Thanks for what you do!
Every single tip here is right on point. I’ve been lifting over 35 years. At 54 yrs old, I’m not as strong as I was at 35-40, but I’m in the best shape of my life. A lot of my successes are a result of me stumbling upon Brian’s channel 2-3 years ago, and his programming. (Purchase his programs people- they are worth every penny!) I’ve had multiple surgeries (spine, hip, shoulder) in the past 5 years, but using the methods Brain talks about here (along with a big dose of common sense) has enabled me to come back quickly each time. Had I used these methods when I was younger, I probably could have avoided some of the surgeries. Thanks Brian. I look forward to watching you get even better over the years!
Great Video. When people talk about lifting when you are older, the person giving the suggestions is never old themselves, but in this case Brian is spot on.
At 66 years old while attempting to bench press a new PR in the gym, I tore my supraspinatus (rotator cuff) tendon, and so I debated whether I would be able to seriously bench again. Browsing the internet, I found this 43-year-old 135 pound woman who could bench over 300 pounds - Jennifer Thompson. She inspired me to get back on the horse.
Finally, at the age of 67 I started powerlifting competitively, Bench only. At my first meet I broke a State record and then 7 months later I broke a World record. Then 15 months later I did my first competitive Deadlift. This coming year when I turn 70, I will start Squatting. Go big or go home. Don’t listen when they tell you not lift heavy because you’re older.
Dude from a 30 year gym rat, former NPC competitor, and hard core lifter, this video is beyond true man. I find now my warm ups and training all my stabilizers and accessory muscles for functionality and injury prevention is crucial. I also learned what to avoid even tho my ego wants to do it lol. Awareness is huge in the approach and heeding the recovery time properly. Hardest part is accepting the changes mentally bc inside we are all still 1st call out on stage at 25 years old. Lol. It dies hard brother. Outstanding video man as I do the same tips now for last few years.
I am 61, and not a powerlifter (never been). But I greatly appreciated your final words about general movement. For sure you know your environment much better than me, and maybe you witness that many PLers/BBers are a little bit too stuck to their habits (where iron is the only word).
Take care. :-)
This video has hit home with me especially with how I've been feeling lately. Doing weight training 4-5 days a week on it's own was one thing I could handle. BUT 4 years ago I started doing BJJ and Muay Thai and weight training 4-5 days was just too much. It was a blow the ego to not go that often but it has paid off in recovery and BJJ/Muay Thai. Thanks for the video and being positive. 🙏
49 yo and after 6 years of consistent moderate gains, the gym closure last year forced me to find another activity. So, me and my bike became best friends. I was putting on 30 to 60 miles a week instead of a month. I lost 15 lbs, and while sadly I lost muscle (just over an inch from my arms), I also lost fat (calipers show 14% as opposed to 18%). I also got to enjoy the outdoors more, meet a new set of people, and find joy in a different activity.
Now, the gym has reopened and I am back. It feels great to be working out again, and I am trying to figure out my schedule so I can most efficiently put some of that muscle back on without getting injured. But, the reality of fitness being a long-term endeavor is the big truth here. I don't look at the last 9 months as a bad thing, but a time that allowed me to experience other options to keep fit. God bless and happy lifting.
I’m 57 and recently switched to high-intensity workouts. I had been overtraining with high volume workouts for decades. If I feel little too tired, I’ll take that day off. You are so right. Recovery is the name of the game.
Nice job. I've watched many of these tips for older lifting videos recently and this one is the most useful and insightful. Thanks.
I’ve been waiting for this one. Thank you Brian!
Thanks for the confirmation on what is the smart thing to do . Listen to your body and not always pushing thru when not recovered or injured.
76 here. Been weight training since 16. Started Powerlifting 5 yesrs ago. I'm training for my fourth meet coming up in March. I set some State and national records in the AAPF. Not because I'm super strong. Because no one competes in my age and weight class. I find sleep is the most important thing for my recovery. Not enough sleep, I can't hit my numbers in the basement.
Wow, I would love to come hang out with you and lift weights in your basement. Just for ole time sakes.
Your awesome
Very similar to me am 61 been training since I was 16 competed in 26 BB shows national and European then had to take 10 years out from 45 to 55 with double hip replacement ,spinal decompression surgery and a total pec rupture .I have been doing bodybuilding style training now for the last 6 years one body part per session 5 on 20 off I don't work so plenty of rest.now I am getting in to power lifting and have changed my routine to 1on 1 off as u lift more weight .the national qualifier in my class is 470 kg total.I am the only one competing in my class which is a shame as it would be nice to have a little compettion to push me a bit.
The one price of advice I would give us older guys is if you get to that final set and it doesn't feel right either mentally or physically walk away and leave it for the next workout.
@@alistairbury3573 I'll come compete. You'll probably beat me though as I go pretty light and am protecting against getting many hernias which are the worst recoveries ever. They sow you up with metal roofing staples and if you have a cough of any kind, you feel it tear and is quite torture, especially in those sensitive tender areas which in my opinion are design flaws, flesh and bone is not the best material unlike stainless steel rebar and bolts, which we are not.
Great. Love the story. I started competing at 67. My biggest problem is sleep also. At our age you don’t have to be strong, you just have to be a survivor 😎
Very sensible advice! I started strength training for the very first time at age 48. It's been a source of new youth, I gained 10 kg and look more athletic than I ever did.
Pre-covid I was training very hard, pushing my max on all lifts every training session, and I was getting empty and plateau-ing. After gyms reopened I changed my routine to two heavy sessions and one lighter session per week. I also incorporate a deload week every 6 weeks then work up a new cycle. It works more smoothly and I'm seeing PRs back. Overall, better managing my fatigue. Less is more when you age!
Alright Brian, keep working hard man and continue doing something amazing with your life!
Phenomenal message and points Jordan will be sharing this with some of my clients who need to hear this!
Recover is so important even more so for older lifters. When you are older it needs to be more about avoiding injuries at all costs, backing off weight as much, and focus all on recovery
I am 56 and started lifting last August really for the first time since my early 20's I am in the best shape of my life. I am adapting my routine as I go. I am preferring lighter weight higher reps but, high reps is tuff mentally but, it works for me.
I'm impressed, that was very well explained. Thanks for the info and motivation.
as a 53 yr old long time lifter that is ALL good advice! It was actually you and your vids that got me to start adding farmer carries, tire flipping and conditioning drills to my usual bbing type training and I thank you for it brother!
Brian, I really loved this video. As someone who's turning 40 this year and has done everything from prowrestling, MMA, bodybuilding, powerlifting, to now strongman training I've put A LOT of wear and tear on this body. lol. Thank you so much and keep up the great work.
Brian...keep up the good work! There's a lot of old guys out there that are still wanting to crush it. Your knowledge and inspiration are gold!! Thank you!!
Awesome info Brian! Thanks for the content, I really appreciate it. I'm 52 years old and I have incorporated many of the things you talk about in the video. I'm here to say, they work! Thanks again and your dad's deadlift is legit!
Brian, I want to see more Pappa Alsruhe lifting videos! That was awesome, and inspiring! I wanna be him when I’m 66!
I’m 33 years old, but haven’t done any kind of training in almost 10 years. I agree completely with the survival skills mentality and that’s what has got me back into it over the passed few months. Your videos are awesome man. Keep it up and thank you
INCREDIBLY logical and practical information! Thank you for the video itself, the timeline per subject and the recovery playlist. Can you make this ANY EASIER for us? I think not. Dad is a stud, no wonder the son is one as well.
At 65, my heavy lifting days are over - joints and tendons just can't take it anymore. Since I've started doing light weights and high reps I feel so much better, and I'm still getting good results. That heavy stuff eventually wears you down, IMO - but every body is different.
My god, you really know what you're talking about. Thanks for the no bullshit talk. It was very refreshing. Big thumbs up for me.
57 years old. Been lifting for 48 years. 6’, 240lbs. Heavy lifting, high intensity only. Recently shifted from 4x/wk to 3x/wk as part of rehab for a class2 hamstring tear from power cleans (injuries happen). 5-6 exercises/lifting day to maintain intensity. 1-4 sets each lift depending upon exercise, and to failure on the last set. Add, subtract and change exercises as desired. Trained martial arts 2-3x/weeks for 48 years as well. Key to success is always recovery. Overtraining is rampant. Training a lifestyle. Make it so. Success is never an option, it’s mandatory.
This is the type of video that people should really listen to some great points and makes perfect sense. Let the truth be told.
I’ll be 64 this year and this is really the first time I’ve lifted weights to any degree. I started out mid December 2019 but couldn’t go to the gym for almost the entire 2020. I did start going back to the gym about two weeks ago and you’re absolutely right recovery is the key.
Thanks for the video. I’m 59 and all this makes great sense. I started lifting at home with sand weights at age 13 and seriously at school age 15. Nothing is better than feeling strong and looking strong. I’m a hybrid athlete so I have also run seriously much of my life. Keeping active keeps us young. I am trying to incorporate more dynamic stuff now because I feel that fear whenever I have to jump off a short wall. Adding vertical and horizontal jumping and condition stuff like bear crawls and burpees… gotta change things up to stay fluid and resilient at this age.
Thanks for watching it brother!
bonus tip: we can also enjoy some aspects of being the 'old guy' in the gym like not caring what other ppl think anymore, not ego lifting anymore, wearing whatever, signing out lound some cheezy songs! (maybe not this last one)
First video I see from you and I'm subscribed. This was just what I needed!
Best post yet! THanks!
This is great advice, will definitely put this to use.
Worked out from 30 to 46, 145lb to 198lb and maintained 192lb for a decade, and now i'm 53 and 180lb unhealthy-ish. Deciding to get back into a regular workout program. I want 190lb back. Thank you for the tips! I'm subscribed!
Really love this video really hit home with me thanks for all you do
There was a ton in this vid that I really needed to hear. Thanks aye.
Fantastic video with some invaluable insight and recommendations. For me, 61 soon, the most important tip is a riff on the old real estate adage: 'Recovery, recovery, recovery.' Another one is shooting for the intensity of a workout, not strictly numbers. (For the record, I've moved on from a strictly 'lifting' fitness regimen, though high-intensity resistance work is still part of my current one.)
Thanks for the list, very insightful. I started lifting when I got my first Ted Williams 110 lb weight set at Sears when I was 12 years old. We older folks need to work twice as hard just to maintain any muscle mass in our golden years. You don't know what I'm talking about but 20 years from now it will make sense. I use fairly heavy weights but I am always careful to not cause any injury because it take a long time to get over. And I do everything 10-15 reps for 4-5 sets. I used to bench 175 lb (when I weighed 135) for 1-2 reps. Now I do 110 lbs 5 sets of 10 reps (and I weigh 170). I just turned 68 last month. My squats are up to 5 sets of 15 reps with 70 lbs. My favorite exercise is toe ups with my heels hanging off yoga blocks (full extension) just my body weight for 5 sets of 100 reps. Really makes those calves pop! And 5 sets of 100 crunches right after the calves.
Video could not be more timely. I have been pondering this ponder as I have turned 42 last year. Thanks for making me feel less alone on this journey 😁
I just got the Bison Bar. I've seen you using a similar one. Thank you brother! Can squat and bench without pain from my shoulder tears. Thanks for your programming and info
Hey Kiddo! Thank you for this marvelously savvy wisdom for the ages (and the aged). Though I have quite a few years on you, this is something I will listen to at least once a week! These are the things I wish I had known from the beginning! I started lifting as a senior and discovered, the hard way, that the slower I go, the faster I go.The reason for this is that it takes me forever to recover from anything but really minor injuries. So, if I'm hurting in a questionable way on arm day, I just wait another day or even two and just do some stretching or take a longer walk than normal. So, thank you for a truly excellent, well-done, truly enjoyable video!🙏❤
I’m 45 and have been training since I was a teen. Completely agree with everything said. Real world advice. 👍🏼
it's like everything I should be listening condensed into 14 minutes, great content man!
you are awesome my brother love your videos keep them coming
Always great content and keeping it real 💯.
Took it to heart.
Thanks Brian!
Great video Brian makes total sense!!💪👏👍👌😎
At 63 I've been weight training for 43 years. Started from the lean perspective with a goal to break body weight of 200 lbs (no enhancements ever, just diet and protein powder). Never made it! Got to 195 when I was 30+. Been maintaining a lean 180 weight what seems like forever. My size has plateaued since 30 years of age but my strength has certainly fallen way off. Agree 1000% with the recovery aspect but aged weight trainers should consider more a less weight higher rep (12 to 15) strategy. I have, though, always thought of my training as more of a "functional fitness". Proud to say at 63 I play softball with the 50 year olds, ride road bikes with the 30-40 year olds and occasionally the young guys at the gym tell me they hope to be in my shape at my age. Apologize for the back patting but here I feel it would be understood. I pray, God willing, I'll continue till I die.
Great stuff. But what makes you think you can't lift heavy? For example work up to a 1 rep max and then plan 5x5 based on 81% of your 1rep max. It works wonders. _Of course also do light sessions like you mentioned. But if you're older ( I'm still young at 51) you should really lift heavy from time to time.
@@LarsRyeJeppesen Hey Lars, I have done heavy in the past to shake things up but the risk/benefit to me now is not worth it. My goal these days is to stay healthy and maintain. Injury recovery is too costly for me. My "shake things up" strategy these days is more geared to different exercises.
@@dennisw4654 aight. cheers mate
I am 70 and I have been lifting seriously for 6 years. I workout every day, 5 days a week, for 2 hours. I practice progressive overload and am always trying to either increase reps and/or go heavier. I deadlift 320 and bench 255. I can do dumbbell bench presses with 90 pound dumbbells. I spend 20 minutes warming up and stretching, do 5 to 10 minutes of cardio and take my time recovering between sets. I guess the most important thing is to listen to your body and challenge yourself. To me it is not exercise, it is weightlifting.
We have the same stats. I’m 70 and have been lifting for six years. I work out seven days a week for about one hour. I deadlift 342 and bench 237 in competition at 198 lbs. I’m having a hard time getting my bench up 😞
Great reminders! Real solid stuff, here.
Great tips Brian! Loved watching your dad deadlift! Outstanding!!
I had no idea what to do or how to do it in my college years so those went to martial arts training, 2-3x a day, 7 days a week, 15 years. Close to turning 40 I finally found the resources I needed to get going and found what I had wanted for so long. Thanks to you and many others in the strength community, I could hit a 495 DL in my first comp at 42.
The pandemic sucked, but I’m getting back in the saddle and doing this because I am investing in future-me. Appreciate you to the max!
great video great channel I'm 63 been weight lifting my whole life this is going to help thanks for sharing
Awesome stuff Brian for us 40 somethings still in the Iron game in some capacity.
Love the new vid! Hilarious and honest as always!
Great video, thanks for sharing
I'm in my 20s and you guys are such an inspiration! 🔥 Age shouldn't be a hindrance to challenge your body. Keep going 💪🏼
I needed this today. Very much. Thank you.
Wonderful advice...thank you sir!
Good info,I turn 49 this year and have been training 34 years. Still have the fire, just have to adapt how I train over the years. Recovery time is so important as you get older, an amazing heavy beast day definitely take a few days longer to recover. Ego on the shelf and smart training because I can't imagine ever stopping.
Thanks Brian. Good info and at 74 and lifting since I was 18, it all makes sense.
Great video, and solid advice. I am guilty of not warming up enough. I’m 61 and train hard. I want to be doing this in 20 years as well, so these tips are key. Thanks!
Awesome content as always! 🤘
Wondering if you could consider doing a video for older lifters wanting to start lifting?
Asking for my own Dad. He's turning 61 this year, and I'd like to see him live a life with less pain and more mobility.
Thanks Brian, you're awesome as always👌
you always make me chuckle at your delivery in your vids! as a 52 year old without ACLs that still plays soccer, I felt that "healing when you're 18" comment! 😂
Great vid....I needed to hear this getting ready to hit 50. Recovery doesn't come nearly as fast anymore....I don't recommend getting old.
I turn 65 this year and do five days a week of training. I moved into Kettlebells clubs and maces a couple of years ago and that opened a whole new world for me. Good stuff. Your dad is freaking awesome. He is my age and no way I could come close to that deadlift.
Thanks for all the great info. Im 43 and just starting lifting
Great video Brian as always
Good stuff. I started in the weight room for the first time in my life six months ago. I’m currently 44. I’ve learned that some days I have to pull way back in order to go forward later. A couple of times I’ve pushed it too hard and into an injury which resulted in a week or two off. Hard lessons learned.
So glad you're back.
Excellent video. Being almost 45 and having been lifting since 16, so much of this rings true
All good stuff Brian. I got a lot of renewal from you and Allan Thrall a few years back. Thank youse guys!
I've been doing Snatch/OH Squat, Yokebar Safety Squats, Chins, and DB OHPs A days & Cleans, RDLS, Swiss Bar BP, & Chest-Supported DB Rows D days. Smaller prehab, mobility, stability, locomotion and highly recoverable assistance exercises on B, C, E, & F days. Serratus/protraction, Rot Cuff/Ext Rotation, ab-oblique-erector/anti-movement (Dragon Flags, landmine swipes, etc), locomotion with farmers carries, tire sled pull, etc.
Shooting baskets and rebounding for a short time keeps it 360 degrees around here. Or is that missing baskets?
Recovery is King.