Strength training as we age

[CM]

I've been a member of my local YMCA for the past 10 years. Yes, it is more expensive than some gyms but it gives me access to equipment and facilities that I don't have room for or money for at home- the pool, a wide variety of weights and equipment, treadmills, rowing machines, etc- and a broad range of classes everyday throughout the day at any YMCA in the city. And my money helps support programs for low income kids. It's a win.
They have a set of equipment called E-Gym- weight machines tied into a computer system that helps you with guiding and timing your sets to get the most benefit, testing and increasing weight as you gain strength, and customizing programs for your goals. It's very popular!
I also started working with a personal trainer once per week, which keeps me motivated to work out regularly. During our sessions, she has me doing drills and using equipment that I would not pick up or start on my own, which helps keep me interested and also works different muscle groups. I can work up a pretty good sweat in 30 minutes! Plus, my trainer is good company and I look forward to talking with her.

 

[NoiseBoy]

First, let me pass along congratulations to Braumeister for starting strength training at his age. That could not have been easy so it's great that he is seeing such positive results.

I do some type of exercise everyday. Four days a week, I do strength training using body-weight calisthenics and kettlebells. Three days a week I do yoga and I run 5 miles. My focus is on maintaining my core strength and flexibility. After a lot of work, I can now do deep bodyweight squats and this has also allowed me to be able to get up from the floor without using my hands! I think that being able to "squat on your haunches" and hold that position for 2 minutes is an excellent real-world test of your flexibility.

I highly recommend kettlebells to anyone who doesn't belong to a gym and has limited space to workout at home. Mark Wildman is my go to YouTuber for his excellent descriptions of the movements. I also feel like it is easier (safer) for me to workout with heavier weight using kettlebells than it was using barbells. Like everyone else here, I'm trying to maintain my strength, balance, and endurance so that I can fully enjoy the FIRE'd life for as long as possible.

 

[Parr0thead98]

I'm almost 59 and in my 11th year of Crossfit. No, it's not a cult LOL Everything can be scaled to where your ability is and all the workouts are programmed for you each day. And, no, we all don't do the crazy stuff you see on Youtube.

Crossfit is about staying functional.

For example, even at my age, I workout with a 405# deadlift. So what & why does that matter? Sure came in handy loading our very heavy cooler into the SUV for our beach vacation! It also helped walking/almost lifting my BIL w/ dementia and Parkinsons up the flight of stairs to his bedroom. And I take it as a personal challenge to carry in all the groceries in 1 trip like doing dumbbell carries.

And every Crossfit gym starts you with a separate beginners course called Foundations to teach you the basic movements. Just my 2 cents on what has been working for me and kept me moving well.

 

[Music Lover]

For those who advocate lifting to failure, how many reps do you do? For example do you pick a weight that allows failure after 6 reps? 8? 12? It makes a difference in results I think.

When I was younger I used to do 5 sets of 5 and if I got all the reps done then I'd increase the weight the next time.

Now that I'm 62 I do 5 sets of 12, not to failure but close so that I could probably do an extra rep or 2 if I wanted.

 

[Aerides]

For those who advocate lifting to failure, how many reps do you do? For example do you pick a weight that allows failure after 6 reps? 8? 12? It makes a difference in results I think.

Generally when going for building strength (powerlifting) vs. physical muscle (bodybuilding), you'll go for low reps. Doing sets of 12's or even 8's is for maintenance or a cut.

It's kinda hard to be able to do a set of 12 that is enough to both complete AND fail on the last rep. But a set of 5, you'll know it's taxing on the first rep, and you might even struggle on 3 and 4.

And you don't always have to literally lift to failure, but "failure to do that properly with perfect form" is often enough to get some gain. And of course, safety first. You don't want to bench to failure unless you have a rack/cage setup for it, or a spotter.

 

[Ronstar]

...For those who advocate lifting to failure, how many reps do you do? For example do you pick a weight that allows failure after 6 reps? 8? 12? It makes a difference in results I think.

For me it depends on the exercise. But I'd like to max out at about 6 reps. I work out only with dumbbells. Mostly one arm. Great for balancing the weight through the lift, and tends to work core and other muscles that you don't get from barbells. Failure is not always the same amount of reps on each arm.

 

[Music Lover]

For me it depends on the exercise. But I'd like to max out at about 6 reps. I work out only with dumbbells. Mostly one arm. Great for controlling the weight, and tends to work core and and other muscles that you don't get from barbells. Failure is not always the same amount of reps on each arm.

I also prefer dumbbells over a bar.

When doing single arm movements I work the weak arm first and match the reps with the other arm.

 

[Gallaher]

I'm a big fan of weight training and have been going to gyms most of my adult life, but I always take a day or 2 off in-between for recovery and rebuild. Fortunately my Medigap.plan pays for my gym (although I'm sure it's in the premium somewhere), but I would belong anyways.

For those who advocate lifting to failure, how many reps do you do? For example do you pick a weight that allows failure after 6 reps? 8? 12? It makes a difference in results I think.

I think 8-12 reps to failure. A lot has to do with how you lift.
Slow reps with full range of motion are best and hardest.
Of course always start with a light weight warm up set 12-15 reps, not to failure. A light stretching set.

 

[Koogie]

I run and bike a lot. I'm currently training for my first ultramarathon so do endurance exercise about 4 or 5 days a week.

Until recently my strength training consisted mostly of calisthenics for upper body. I do chinups and neutral grip pulls ups and pushups three days a week.

When I turned 50 I decided I needed more so I also do dumbbells twice a week. Bought a set of adjustables and a bench off of Kijiji. I tend to write a new "program" every three months to keep it interesting for myself.

Currently on an "arms and chest" program. 5 exercises, 3 sets of 8 reps each. I adjust the weight upward once a month (if required). Surprisingly, I'm enjoying it. Which helps with consistency, which is the only thing that matters in the end.

 

[Ronstar]

Got my 60 lb dumbbell from Amazon yesterday. Using it for one arm rows and one arm incline presses so far. I only have the 52.5 lb dumbbell set from Bowflex so I was limited to 52.5 lbs per arm until now.

Today was 3 sets curls, goblet squats, lat raises, and rows, followed by a 38 minute run on the treadmill.

 

[MarieIG]

At the end of this podcast Dr. Bikman comments on resistance training - roughly at 28:45 for those who would like to get straight to the point (i.e. it's ok for older folks concerned about injury to train to failure / fatigue with more reps).

 

[surprising]

I've done weight training my entire life. When younger, I used to have push days and pull days, and 3 different exercises per muscle group, spending hours in the gym. Now that I'm older I don't have the patience for all that. I now do two main exercises to work my upper body - pullups and dips, and one exercise for legs - squats. All of these are compound exercises that hit many muscle groups at once. I then do various other exercises until I've worked out around 30 minutes.