Weight training as we age ... NY Times article

[Bestwifeever]

Thanks for the reference. I downloaded this from the library and found lots of exercises I would never have though about. I use the gym most of the time but I tend to slack off on vacations which can occasionally go pretty long. About all I could come up with for resistance exercises were push ups. Now I have a bunch of alternatives.

Ditto re Itdontmeanathing's reference to Bodyweight by Mark Lauren. I checked the "ladies" version out. I can do these at home and just use my gym for cardio and classes, and not have to deal with machines at the gym (I get why people like them and that they are effective, but there are usually giant sweaty men on the ones I would use shooting me side-eye looks if I approach too closely).

Nice thread--I enjoy all the responses.

 

[Months.in.Wyoming]

20 minute workout

this workout takes your muscles to exhaustion yet doesn't add bulk.

For the main exercises:

leg press
leg extension
leg curl
bicep curl
shoulder press
tricep press/extension or reverse triceps pull downs
lat pull

Pick five of those and do them for three minutes then move to the next. However move slow, maybe get 10 reps in the 3 minutes - so set weight accordingly.

after that I walk on treadmill 5 minutes or so, then go back to do pull-ups on one day and dips the others - assistance as required.

It's an easy effective workout, although you look a little odd moving so slowly on the reps!

Good luck to all of us with weights and building bone mass - and Happy New Year!

 

[Johanson]

Just adding my 2 cents

I am involved in powerlifting (Currently 27 years old),

Whats great is the sport is for ALL ages, ive witnessed 80 year old grandma's still Squatting/Benching/Deadlifting like champs,

While I cant speak to the specific science of it, many of them get into it as it helps bones from deteriorating and can make bone density stronger.

Fun sport look into it, its not so much about competing with other lifters but more competing with yourself. Contrary to what many people think your not killing yourself with heavy weights every workout but slowly progressing every time you go to the gym.

I recommend it

I competed for years including a bronze medal at Masters Nationals (USAPL) in Palm Springs in the 100 kilo 40-44 year age group back in 2005. But, I haven't competed since 2009 and I seriously need to get back into a regular lifting program. Being a road warrior makes it hard but I was able to do it in the past including 2008 where I spent every week flying into IND for 3 months. I found a gym that had a $50 membership for the first 3 months that had a power room. I'm never in one place for that long any more though.

Back when I lifted regularly, my blood pressure was on the low normal side, my heart rate was less then 60 beats/minute, and I was in great shape. Not any more!

 

[O2Bfree]

I've been lifting for 30 years, moderately heavily (for a girl). Had my shoulders checked earlier this year and the orthopedic surgeon noted, among other things, that the cartilage in my shoulders was thinning. He said, "We see this in weight lifters."

I had other issues too that I didn't know about, including impingement due to a Type 2 acromion, a small rotator cuff tear (probably from old skiing and martial arts injuries), bone spurs, and a frayed bicep tendon. Weird thing is I never had shoulder pain! All those years of lifting, windsurfing, archery, yardwork, etc., and no pain! I had them checked because I was noticing a slight grinding sensation in my right shoulder when rotating my wrist with my arm extended to the side. Glad I did while I'm still relatively young (54) and have decent health insurance. Had surgery on both shoulders last year, and am recovering nicely. I'll probably stay away from the heavy weights, though.

 

[Time2]

Agreed. Some people are genetically gifted.

That is true! I have been looking for a good place to mention Anatoly, he is a body builder that can lift enormous weights but does not have huge muscles. He has some genetic trait that makes the muscles he has very strong. Anatoly does YouTube video shorts where he plays a janitor and asks the guys with 5 heavy plates on each end why they use fake weights, then proceeds to lift them to the weightlifters amazement. In others he is sweeping the floor and asks them to hold his broom-- it weighs 70lbs. Just for fun.

He also puts on old man dress and proceeds to amaze.

 

[Time2]

Being a road warrior makes it hard but I was able to do it in the past --- Not any more!

The hardcore think Planet Fitness is a joke, but they have weights to lift and a membership will get you into 2600 locations. There is a good chance there is one where you are going.

 

[Lsbcal]

OP here after 8 years. Strange to see what I wrote back then.

Well an update FWIW. Now I'm 76 and stopped running last year. Had been running regularly since 1972 after college. Substituted walking because my feet and legs were causing issues. I try to get in about 4 miles/day overall but the average is more like 3.5 for 2024. Will try to boost that average in 2025. I'm lucky in that there is a state park right behind our house with miles of hilly trails.

I keep an exercise spreadsheet log and record the day's walking mileage (Apple watch helps). Also stretches/pushups/crunches/squats. And dumb bell weights maybe 3 times a week. I dropped the gym because it takes too much time driving back and forth when I can just do exercise at home. For socializing I joined a men's group focused on fun with a lot of old guys in it. DW is still at the gym because she enjoys dancing and has a great group of lady friends there.

 

[mistermike40]

I just turned 65, used to lift regularly from my mid-teens through my mid-50's. I've gained about 15 lb since then (and I'm sure a lot of muscle). It's been so cold this month, it's difficult to get motivated to go to the gym. That's a pretty weak excuse though... I need to push myself and get back into that routine. It's easier when you have a "gym buddy", someone you encourage to go and they encourage you on days you feel like skipping your workout. Maybe I'll reach out to some friends, see if they're interested in trying to get back into shape.

It's only going to be more difficult if I wait another five or ten years to start.

 

[Aerides]

That is true! I have been looking for a good place to mention Anatoly, he is a body builder that can lift enormous weights but does not have huge muscles. He has some genetic trait that makes the muscles he has very strong.

Because he's a powerlifter, not a bodybuilder. The former focuses on strength and compound lifts (like the deadlift), the latter focuses on aesthetics, big muscles, etc. Big muscles aren't the same as being very strong. I know plenty of women that can deadlift more than their body weight and you'd never look at them and go "oh big muscle lady" at all.

The hardcore think Planet Fitness is a joke, but they have weights to lift and a membership will get you into 2600 locations. There is a good chance there is one where you are going.

Not so much the hardcore, but anyone who is powerlifting - PF doesn't have squat racks or benches. So, it's better than the couch and good for anyone who wants to work out in general, but not for real strength training beyond getting started.

 

[mystang52]

I just turned 65, used to lift regularly from my mid-teens through my mid-50's. I've gained about 15 lb since then (and I'm sure a lot of muscle). It's been so cold this month, it's difficult to get motivated to go to the gym. That's a pretty weak excuse though... I need to push myself and get back into that routine. It's easier when you have a "gym buddy", someone you encourage to go and they encourage you on days you feel like skipping your workout. Maybe I'll reach out to some friends, see if they're interested in trying to get back into shape.

It's only going to be more difficult if I wait another five or ten years to start.

Try this: Before you go to sleep, lay out your gym clothes for the next day. Set the wake-up alarm, and in morning brush your teeth, put on your gym clothes, and go to the gym to do your workout. Then reward yourself with breakfast back home. I swim nearly every morning following this routine. In essence, the decision to go to the pool (or, gym) has already been made so I just follow through (I have a home gym setup in my basement so do my weight sessions at home. But my workouts are modest).

 

[savory]

I have little to add to the weight training comments here. Many approaches are slightly different with what I believe will ultimately pretty much the same outcome.

The one thing that I have not seen mentioned is how you get to your workout location if it is outside your home. My regular place now is about a 2 mile bike ride and a 1.5 mile walk home (same route, well not really - that's a joke). If I bike, it is round trip. If I walk, I typically take the bus there and walk home. While at the gym, I will add some aerobics, especially on the walking days. (In the past I have also roller bladed to the gym)

I know you all do not live in places where you have buses, safe biking close biking/walking distances etc. But, I have found for people who do live in biking /walking distance in my advocacy work, they do not even consider active transportation to get to places they plan to be active.

Personally, I do not consider it as a major part of my workout but as a transportation bonus since the effort I put in varies on how I feel. It has been my approach for many years in different cities and sports/exercise facilities.

If anyone has questions about bike safety or other biking questions, I would be happy to try to provide some guidance

 

[reneeh63]

Because he's a powerlifter, not a bodybuilder. The former focuses on strength and compound lifts (like the deadlift), the latter focuses on aesthetics, big muscles, etc. Big muscles aren't the same as being very strong. I know plenty of women that can deadlift more than their body weight and you'd never look at them and go "oh big muscle lady" at all.

Not so much the hardcore, but anyone who is powerlifting - PF doesn't have squat racks or benches. So, it's better than the couch and good for anyone who wants to work out in general, but not for real strength training beyond getting started.

You're right, no squat racks or benches but they do have Smith machines that are safer. I don't think too many on here are really into powerlifting anyway - we all just want to avoid sarcopenia and stay active for as long as possible.

 

[Gallaher]

Valuable topic here. Until recent years (last 10-15) weightlifting was under appreciated. I’ve been a steady lifter for 45 years. Not a body builder or power lifter but rather a fitness lifter. I have an artificial ankle that prevents me from running and limits my walking a bit but I can ride a bike, walk on treadmill and lift.
I am no authority but I do think that most gym rats don’t lift heavy enough weights. Generally, it’s valuable to lift a weight you can barely do 10-12 reps. But know your limits. Usually 2-4 sets.
I was a road warrior during my career but always managed to find the hotel that gave you a gym pass down the street or the hotel with a nice gym.
For the last 25 years my home gym has been a blessing. I’ve had in two different houses and had space built for it. In the current home it’s in a separate room in my garage.
We are on our 3rd new treadmill, new spin bike, used rowing machine, used Olympic weight set used dumbbells up to 50 lbs (I sold the heavier ones) new weight machine that I’ve worn the cable out on three times. Several used benches.
Shop used and save some money.
But you need a designated space. Mine is 12’x24’

 

[Gallaher]

I should have mentioned, at age 65 my BP, cholesterol, and glucose all normal. Calcium scan score zero. Take no meds.
I am too heavy at 5’11” 212. Trying to lose 12.

 

[mistermike40]

Try this: Before you go to sleep, lay out your gym clothes for the next day. Set the wake-up alarm, and in morning brush your teeth, put on your gym clothes, and go to the gym to do your workout. Then reward yourself with breakfast back home. I swim nearly every morning following this routine. In essence, the decision to go to the pool (or, gym) has already been made so I just follow through (I have a home gym setup in my basement so do my weight sessions at home. But my workouts are modest).

Thanks, that's a good idea. When I was w*rking I used to put my gym back in the backseat every morning. On the way home from work I would usually tell myself "not today". But I would pass the gym on the drive home, and as I got nearer I would almost always think "I may as well, I'm already here". And leaving the gym, I would always think how much better I felt than when I walked in (more energy, less stress, etc).

I'm motivated, and I think once I establish a routine I'll be fine... but overcoming inertia is the main challenge right now.

 

[zinger1457]

The hardcore think Planet Fitness is a joke, but they have weights to lift and a membership will get you into 2600 locations. There is a good chance there is one where you are going.

For the money PF has to be the best deal out there, they keep it very clean, workers are constantly wiping down equipment. Most of the ones I hear putting down PF have never been a member of one, they just assume because of the low price it must be inferior. It's hard to imagine what equipment a hardcore type would need that PF doesn't have, no shortage of muscle heads at the one I go to.

 

[Music Lover]

For those who want to go to a gym and travel a lot, Planet Fitness is a great deal.

I take resistance bands when we travel so I don't need a gym.

 

[Turbo29]

For the money PF has to be the best deal out there, they keep it very clean, workers are constantly wiping down equipment. Most of the ones I hear putting down PF have never been a member of one, they just assume because of the low price it must be inferior. It's hard to imagine what equipment a hardcore type would need that PF doesn't have, no shortage of muscle heads at the one I go to.

I went as a guest with a member to one a few years ago. It was nice but it did not have racks for free weight squats (only Smith machines, where the bar runs on a track) and no benches for free weight presses.

You can definitely develop strength on a Smith machine but it does not train balance (very important as we age) the way a free bar does.

Edit to add: The lack of free bars and weights also precludes deadlifts, which are another excellent exercise to maintain strength as one ages.

 

[euro]

For the money PF has to be the best deal out there, they keep it very clean, workers are constantly wiping down equipment. Most of the ones I hear putting down PF have never been a member of one, they just assume because of the low price it must be inferior. It's hard to imagine what equipment a hardcore type would need that PF doesn't have, no shortage of muscle heads at the one I go to.

Agree!!!

 

[EastWest Gal]

There's a good cliche that the best exercise is one you will do regularly. I love the aerobics parts that I do (running, cycling, swimming). I do resistance training, but don't enjoy it per se.
The weights regimen I do is at most 3 times/week (lat pull, bench presses, a few others), with each exercise limited. But, at least I do it, and I have progressed in the weights I lift. If I endeavored to do it more frequently or "to exhaustion" I'd probably end up hating it and quitting altogether.

Exactly. Which is why I regularly swim and do resistance training about twice a week. I should do it more, but I really don't enjoy it much. Peter Attia recently had a podcast about bone health that was really interesting and informative. As important if not more important than muscle mass. Weight training seems to be key here as well. It appears that only swimming is about as good for bone health as lying in bed.

#322 - Bone health for life: building strong bones, preventing age-related loss, and reversing osteoporosis with evidence-based exercise | Belinda Beck, Ph.D. - Peter Attia

The same activities that help with muscle mass also help with bone health. Plus adequate protein, vitamin D, etc.

 

[EastWest Gal]

For the money PF has to be the best deal out there, they keep it very clean, workers are constantly wiping down equipment. Most of the ones I hear putting down PF have never been a member of one, they just assume because of the low price it must be inferior. It's hard to imagine what equipment a hardcore type would need that PF doesn't have, no shortage of muscle heads at the one I go to.

Some Medicare supplement plans include gym memberships. Our AARP Plan G includes Renew Active. It turns out you can have up to three gym memberships on Renew Active. I was paying $40/month for LA Fitness and $10 for PF (both for just the home clubs)., which I like better for the machines and the free weights they have. LA fitness has a lot more free weights, classes, and our has a really nice pool. Nationwide Renew Active: LA Fitness is free, PF is $15/month. Great deal if you are on Medicare. I think of it as a discount on my premium. Both clubs near me are clean, and there are people of all ages and shapes there.