Weight training as we age ... NY Times article

[Katsmeow]

I am female (age 62) and am a big believer in weight lifting. For a year recently I worked with a trainer twice a week (30 minute sessions) with a mix of machines and free weights. I think it is an utter and complete waste of time to not progress to heavier weights if you can do so. That is, I think people eventually reach a point where they can't go heavier. In that case, though, I think it makes sense to then switch to a different exercise for that body part to mix things up a bit.

During the year I worked with the trainer we mostly did 3 sets from 8 to 12 reps. I would start at 8 reps and work up to 12. When I could easily do 12 reps, then it was time to move up to the next weight. There were times that 12 was too easy and 8 was too hard. In that instance, I would do however many reps I could do and then slowly work up to higher reps.

There are other ways of doing it. In the past I did a single set strategy but currently the 3 sets works better for me.

For awhile we did the 3 sets as 3 circuits. I would do a set of an exercise then quickly move to a different exercise (usually a different body part) and do a set then move to another exercise. When I was done with the circuit I would do it over again.

The advantage of that type of thing was two fold. First, I could do more exercises in the 30 minutes. Because I was moving to a different body part between sets I didn't need to rest between sets. I was constantly moving. And that was the second advantage. I burned more calories because I was constantly moving.

But, there was a disadvantage to it. I had to use lighter weights than I would with a more traditional 3 sets of each exercise. I have a hard time building muscle and so I felt I needed to concentrate more on using heavier weights.

Over the year I did this, I built up the weights that I could lift a lot. Had I stayed at the same weights over that time I would have felt I wasn't making progress. I had to stop doing it because I had surgery that required me not to do weight lifting for several months, but I am planning on getting back to it soon.

 

[HillCountry]

One size does not fit all. I'm 68 and have never had knee problems but I run on dirt trails and never more then 6 miles (with an occasional 8) at a time.

Agreed. Some people are genetically gifted.

 

[Lsbcal]

Agreed. Some people are genetically gifted.

Never really thought about that but it sounds good. I'm sure my recent ancestors never did much running at all. But who knows, maybe at the hunter/gatherer stage.

 

[HillCountry]

I used to run a lot. And I enjoy running. Sometimes I run to work, 10 miles from my home. Felt different from sitting in car, though same route.

 

[Senator]

I have been lifting quite a bit over my life, and more so lately. (after several years if not lifting...)

I try and do between 8 and 12 reps. If I cannot do 8, I decrease the weight. If I can do 13, I increase the weight.

 

[Tailgate]

I used to run a lot. And I enjoy running. Sometimes I run to work, 10 miles from my home. Felt different from sitting in car, though same route.

I used to jog quite a bit but I quit because it kept putting my cigarette out.




(Sorry, old joke )

 

[Winemaker]

The most important part about weight training is the actual movement, isolating the particular muscle you are exercising. Slow, deliberate motions will get better results and fewer injuries. Jerky, wavy, cheating is bad.

 

[Which Roger]

I agree with lifting to failure, but only after you've eased into it long enough that your joints can take the beating. If your muscles get too strong too quickly, you're risking joint issues. And my concession to age has been to shoot for 15 more reps to failure (and therefore use a lighter weight), rather than the 8-10 reps I did in my younger days. My days of gaining muscle mass are mostly behind me, but I think preserving muscle mass is extremely important as I age.

 

[zinger1457]

There was a thread here a few years ago with a lot of very favorable opinions on these concepts as outlined in the book Younger Next Year.

http://www.early-retirement.org/forums/f38/younger-next-year-after-six-months-36375.html

The writers of 'Younger Next Year' book came out with an exercise book 'Younger Next Year- The Exercise Program' that is quite good, I've been following it for the past 2-3 months. They provide a fairly extensive list of different strength training exercises, many can be done at home with a good set of dumbbells and/or rubber bands. One thing they emphasize is the need to do a good warm up program before doing aerobics or strength training. They have a suggested warm up program that's included in the book.

 

[HadEnuff]

Well I guess taking the "muscle to failure" is associated with building muscle mass? Sounds also like it gets one closer to injury territory which is a trade off I suppose.
Keep in mind that all progressive weight training has ,to some degree, the goal of building muscle mass. Generally, for those who want to "get big", they will use heavier weights so they fatigue with lower reps.

I think I'm more after just strength maintenance or slight enhancements. Maybe call it muscle toning plus. I don't injure myself around the house and I do a lot of gardening. Was just out there doing some pick work to take out deep roots on an area I will plant in the Spring. Then there are those occasional boulders I have to dig out of the soil for plantings. So in general my upper strength is fine for daily tasks.

It seems I should go with modest weight increases and leave the impressive stuff to the body builders I see in the gym.
probably. Don't be in a hurry to raise the weight. Go slowly, and don't lose focus on the "return" or "negative" part of the movement.

I will be heading back to the gym after a few years away. I am rehabbing a back injury. My PT guy has kicked me out of the nest, with a list of exercises that he's taught me during my PT sessions, and his constant admonishment is "low weight, perfect technique, listen to your body."

 

[Music Lover]

You have to go to failure (unable to complete last rep in a set) and increase your weights over time to build muscle mass. Doing less will keep your muscles toned and healthy but no muscle mass gains.

I laugh when I hear people say "I don't want to lift too much because I don't want to get big muscles." This is especially common from ladies. Don't worry, it probably would not happen if you tried to, it takes alot of hard work, hour or more per day in the weight room (split routines, only a couple body parts worked per day), pushing to failure on each set, alot of focus, proper diet, good sleep habits.

I don't know of a single person who accidentally "bulked up" by lifting heavier weights. Building muscle is hard work and gains come slowly. Your odds of bulking up from lifting a couple times a week are about the same as the odds of turning into a skinny ultra-runner from jogging 3 times a week.

I don't train to failure, but you have to do some work to build muscle. For example...I'll do 5 sets of 12 reps. The first 4 sets can be completed without difficulty, and the 5th set ends with just a little left in the tank...perhaps enough left to do 1 - 3 more reps. That ensures that I work hard enough, but also don't over exert.

 

[LOL!]

Male over 40/50 years old will lose lots of muscle every year.

On the face of it, that statement is ludicrous, so perhaps it was not what you meant.

If I lost "lots of muscle" every year for each of the past 20 years, then I would not have any muscle left at all. And all old men would be bed-ridden and barely able to lift their feeding straw into their mouth.

Perhaps you meant "some muscle" every year. Or maybe you meant "Completely sedentary males over 40/50 years old will lose lots of muscle over time." Or maybe it has something to do with ex-bodybuilders who stopped taking drugs.

And all that's not to say that using your muscles to keep what you got is not good.

 

[HillCountry]

Use it or lose it. That is this thread about.

 

[Midpack]

I am one of those highly sporadic, off-and-on (mostly off) types when it comes to weight training, but I will say that I've noticed a distinct improvement in results when I sustain a heavy lifting schedule--with gradually increasing weights--over several months. I've found as I've gotten older that this is much harder to do week after week, month after month due to injuries and setbacks, but it's definitely provided the best results for me. So I'd say I generally agree with the idea of consistently pushing your muscles to (near) exhaustion for optimal benefits. Three days per week sounds about right, as well.

+1. I did heavy weight training to failure 3-5 times/week for more than 7 years, most beneficial exercise regimen I've ever done - not sure why I quit. Every time I've tried to restart, sooner or later I seemed to injure myself. But I'm convinced some were real injuries that required laying off for a few days, and others I should have just worked through, but usually didn't. I wish I could tell which were real and which were just routine soreness.

I really need to restart and stick with it, and just work through the injuries - presumably the "injuries" will become non-events in time...

 

[Options]

...

So what do those who have been doing gym workouts think about increasing weights and how much to push things?

Well...as someone who just realized I have been working out/lifting weights for 40 years as of next year...and...who learned just two days ago he has slight arthritis in his left knee from doing very heavy leg exercises for about three of those decades...I would not recommend overdoing it with weights. I came away from my chat with the orthopedist with the idea I will significantly reduce leg exercise weights immediately (starting with today's leg workouts as a matter of fact).

OTOH, I intend for weight training exercise to remain a staple of my activities for the remainder of my life. There are just too many health and quality of life benefits associated with it.

 

[nash031]

So a couple of thoughts here:

- 20 miles a week is a lot. You don't need to do that much cardio or likely at that intensity if your goal is optimal health. I'm a runner (among other things) so I get it if you like doing it. People think we're nuts... but running takes a real toll on your body, especially as you age. You could cut that way back to one or two runs a week totaling no more than 6-10 miles, then spend a lot more time walking, and you'll probably maintain cardiovascular fitness, reduce overall stress on your body and probably enhance your mobility. Which leads to point 2:

- I'd not call it "stretching"... instead think about it as "mobility". Static stretching has a very limited place in any fitness routine. Dynamic stretching (such as leg swings, donkey kicks, etc.) is far better for warmup and overall mobility/range of motion. In addition, exercises like inchworms, squat holds, and duck walks really improve your mobility, which is what it's all about. We should all be able to sit in a squat somewhat comfortably for a couple of minutes, but since most of us neglect hip opening exercises and focus only on static stretching like hamstring stretches, hurdler stretches, etc., we can't do it. Being able to squat fully (and hold it) allows you to continue to lift things (with your legs) much longer, which can prevent injury. Further, the ability to squad and hold it (sitting in it with weight on your heels) is indicative of quad flexibility and lower leg strength that is adequate for general fitness.

- The only strength training most of us need is bodyweight oriented and doesn't require a gym membership. A "core four" workout of pushups, pullups, planks, and squats is plenty for overall fitness. You can scale them to make them easier, or vary the movement to make it more difficult as your ability allows.

$0.02

 

[Big_Hitter]

Who can do a pull up?

 

[Lsbcal]

So a couple of thoughts here:

- 20 miles a week is a lot. You don't need to do that much cardio or likely at that intensity if your goal is optimal health. I'm a runner (among other things) so I get it if you like doing it. People think we're nuts... but running takes a real toll on your body, especially as you age. You could cut that way back to one or two runs a week totaling no more than 6-10 miles, then spend a lot more time walking, and you'll probably maintain cardiovascular fitness, reduce overall stress on your body and probably enhance your mobility. Which leads to point 2:

Yes I could cut back and promise to do so before age 80. Seriously, I know my limits and expect the limits to go down with age. Have been doing this sort of thing since the early 1970's as an adult.

- I'd not call it "stretching"... instead think about it as "mobility". Static stretching has a very limited place in any fitness routine. Dynamic stretching (such as leg swings, donkey kicks, etc.) is far better ...

I worked with a physical therapist to come up with some stretches. Works for me but I'm sure there are more ways then mine to tackle this component of health.

- The only strength training most of us need is bodyweight oriented and doesn't require a gym membership. A "core four" workout of pushups, pullups, planks, and squats is plenty for overall fitness. You can scale them to make them easier, or vary the movement to make it more difficult as your ability allows.

For decades I avoided the gym. Now with plenty of time I find it provides new choices like swimming and studio cycling as well as gym equipment. Some very light socializing is good for me too.

 

[hesperus]

I push hard in the gym, but I am not in there every day. I couldn't keep that level of intensity up at my age (58). I put in 3 to 4 solid days of power lifting a week, emphasizing leg and core strength. My legs are the foundation of my activities here in the mountains - skiing, hiking, biking, etc.. Many of the heavy lifts will work the core extensively if executed properly. There is no doubt that these exercises have helped me during my recreational outings. I start the ski season way, way ahead of others who are not utilizing the weight training in the off season. It took me a long time to work up to the weights I am using now. I did it slowly, and concentrated on proper technique instead of going for max weight.

 

[Music Lover]

Who can do a pull up?

Pullups are part of my regular workout routine. I can do 20...

 

[ls99]

Who can do a pull up?

3 to 8 palms out, depending on practice. If I stop for a month have to start at 3, 4 would be a struggle. After a week or two back to 8.

Pullups and picking myself off the floor during falling techniques or being thrown are the only weight lifting I ever done. Not bad for a guy 69 YO.

 

[W2R]

Who says we can't do pull-ups? I happen to have a very motivational video of one of us doing a pull-up...

 

[Lsbcal]

Pullups? I can easily do 2 sets of 12 reps in the gym.

Disclaimer: there are 65 pounds of weight on the other end.

 

[RAE]

- The only strength training most of us need is bodyweight oriented and doesn't require a gym membership. A "core four" workout of pushups, pullups, planks, and squats is plenty for overall fitness. You can scale them to make them easier, or vary the movement to make it more difficult as your ability allows.

Totally agree with this. I've been doing pullups and squats regularly for several years now, and just doing that much has improved my fitness level considerably. In the time it would take me to drive to the gym and back, I could do my bodyweight workout several times (and at essentially no cost, other than the $20 it cost me for my door-mounted pullup bar).

 

[HillCountry]

I do 3 X 12(3) pull up every day.