48 year old lifter want to hear the voice of experience

awnurmarc

The first time I ever squatted or performed a deadlift was at age 46. I started a stronglifts/starting strength type of program about three months later. But I had a stroke October 10. Right side would barely move on the 11th. I'm only mentioning it to explain why I started over. On the December third I walked to my gym (not bringing my cane the first time no one would ask questions) and squatted and pressed just the bar. I deadlifted 65 pounds.

I've made progress thus far but I'm starting to wonder if I will have to stop doing three days a week. I've heard that all older lifters have to get more rest. I have a 50 yr old woman friend who I'm trying to get a lift. So I was wondering if there are any older lifters Who do that kind of program. What alterations do you make, if any?

bharding22

I'm 52 had heart attack at 50 while sporting six pack. That slowed me down for 6 months as heart couldnt handle much. But now for me personally I go as hard and heavy as as can 3-5 days a week, plus tennis etc.. Don't let age or past injuries be a barrier.

SonyaCele

i'm turning 49 next month. I Powerlift 4 days a week along side girls (and guys) of all ages. Lift within your limits but always push yourself a little, you'd be surprised how strong mentally and physically you are. My age hasn't slowed me down one bit, in fact my age and maturity has helped me excel because i have the resources, time and patience that i didn't have when i was younger. I have injuries, busted body parts etc, but just about every great athlete has had some kinda injury or issue, so that's no excuse to give up or not try.

and i hardly consider myself an older lifter. If you're 48, stop thinking of yourself as old.

awnurmarc

Thanks. I don't typically think of myself as old. Before the stroke I would say I was stronger than ever before in my life. I was doing 50 squats in 5 sets with a minute between sets in addition to my heavier work. But I heard interview that warned against "middle aged" lifters doing too much volume. I let it get in my head.

middlehaitch

Hello @awnurmarc, congratulations on your recovery and getting back to the gym.
I'm no expert but will chime in anyway. The voice of age rather than experience.

F, 62, 5'1 and 100 lbs. and I lift.

I have been following the All Pro programme since November. (Nerdfitness bodyweight prior)
It is a 3 day progressive compound lifting programme that increases reps before weight. ( I like to feel comfortable with a weight before upping it, and I am in no rush )
Not all my lifts are done with the Olympic bar yet ( the only one available) because 45 lbs is still a little heavy for me, DL is 65lbs. I use DB's and body bars as needed. I do lift what is heavy for me.

Lifting when older is most certainly doable I just make sure I get plenty of sleep , 7-8 hr, and plenty to eat, while maintaining my weight, and about 30% of my calories in protein.

As far as tiredness goes, good nutrition helps with that, as does knowing your own limitations. When I lift- that is it for the day. A 30 min Shred may be thrown in but that is about 6-8 hrs later and after dinner.

On none lifting days I do Zumba, the rowing machine, or learn to swim. 60minutes max.

I also do yoga once a week.
Do encourage your female friend to find a programme she likes. Her bones and muscles will thank her as she enters menopause

Cheers, h.

Packerjohn

awnurmarc wrote: »

Thanks. I don't typically think of myself as old. Before the stroke I would say I was stronger than ever before in my life. I was doing 50 squats in 5 sets with a minute between sets in addition to my heavier work. But I heard interview that warned against "middle aged" lifters doing too much volume. I let it get in my head.

Kick the voices out (assuming your doctor gives the okay with your medical history).

I'll be 60 in a couple months. I lift 5-6 days a week about an hour a day as well as mobility work almost daily. Going to get back into some running soon (after some non-exercise related health issues).

I work a 9-10 hr a day job with almost 2 hours of commute time, sleep about 6.5 hours a night. I seem to have more energy than most people anywhere near my age.

Just do what feels good to you and don't pay attention to "them". Best of luck.

LKArgh

What does your dr think?

Sued0nim

Have you been cleared to exercise, have you had any guidelines from your medteam?

first time I picked up a weight I was 47, first time I managed a push-up I was 47, first pull up at almost 48 ...

I have never had a significant stroke but have been under a neuro for a series of asymptomatic white matter hyperintensities picked up under MRI (small brain hemorrhages).. I have not had to make any adaptations

I lift as heavy as I can .. deadlifts and others are out at the moment due to tendonitis but at 48 I'm squatting 3 sets of 12 x 70kg (154lbs) - age and gender makes no different if you follow a decent progressive programme (mine is set by my weekly PT) .. but you do need med clearance

HTH

CarlydogsMom

Agree with all the above. I'm 53, and picked up weight lifting a year+ ago. Best thing ever for my overall health, and most importantly, longevity. Weight lifting--especially with free weights--helps with increasing (or maintaining) bone density, helps develop core strength (so when one falls, one can get up and recover or not be seriously injured), and it's a huge confidence-builder to see yourself getting strong!

I work around limitations, but still lift, and progress as much as I can. Example, I have herniated discs in my back, and a weaker right side (back, hips, all the way down to a numb foot) because of it. I worked up to about 105 pounds for a squat. After that, the weight seems to compress my back to where it doesn't feel "right." So now, I'm working single-legged exercises to try to strengthen my right side, rather than doing something where my left side compensates for my right. So my squatting has stopped for awhile; but there is so much else I can do in the meantime to keep progressing. There's always something you can do to become stronger!

Lately, I've decided I'm going to get to ONE chin-up by April. Ha! Working on that now. So yes, a woman in her 50s can certainly lift and have a great time doing it. I'll never be competitive, but that's OK. There are so many benefits and if you think you can do it....go for it. Perfecting your form is of utmost importance, and once you nail that down, you'll have a great ride!

Listen to your body (and your doctor). Everyone else....thank them and move on to the next exercise.

RoxieDawn

I picked up weights for the first time at 47 and my husband at 56. We are both progressing nicely on our weight lifting journey. Do we have some aches and pains, yep. But we know our limits and modify an exercise if needed.

If you are only cleared by your doctor, don't see why anything should hold you back from doing training within your own limits.

Listen to the body, it will tell you everytime if you are doing something to it does not like.

AllanMisner

First, I assume you have clearance from your doctor to strength train.

Beyond that, you should be able to work any body part three times per week provided you’re getting adequate (not too much, not too little) protein and sleep. Being mildly active on the other days will help. You’re starting with reasonable weights, so once you build in a progression, you should monitor how you feel to see that you’re recovering. If you’re not fully recovering, try skipping two days between each session. This will have you getting in 2 workouts one week, 3 the next.

Allan Misner
NASM Certified Personal Trainer (Corrective Exercise Specialist, Fitness Nutrition Specialist)
Host of the 40+ Fitness Podcast

juliewatkin

SonyaCele wrote: »

i'm turning 49 next month. I Powerlift 4 days a week along side girls (and guys) of all ages. Lift within your limits but always push yourself a little, you'd be surprised how strong mentally and physically you are. My age hasn't slowed me down one bit, in fact my age and maturity has helped me excel because i have the resources, time and patience that i didn't have when i was younger. I have injuries, busted body parts etc, but just about every great athlete has had some kinda injury or issue, so that's no excuse to give up or not try.

and i hardly consider myself an older lifter. If you're 48, stop thinking of yourself as old.

Sonya that's interesting that you find this to be the case. I've been competing for 8 years and in the past 2 years or so, have noticed a significant difference in my recovery. I'm 51 so it started around 48-49. I train 3 days a week but have to closely monitor volume and intensity. My strength is as good or better than ever but if I start overdoing it, my lifts head into the toilet. I have to be more aware than I was 5 years ago.

I'll squat and bench twice a week and deadlift once with assistance stuff. Assistance is dialed way back though. I tried a 4 day per week program and it turned out to be counter productive for me. I also find my training is much more impacted by daily life than previously. For example, heavy yard work will impact what happens in the gym.

Now I'm sad

awnurmarc

The lesson seems to be that volume may become a problem but don't invent problems before the occur.

SonyaCele

juliewatkin wrote: »

SonyaCele wrote: »

i'm turning 49 next month. I Powerlift 4 days a week along side girls (and guys) of all ages. Lift within your limits but always push yourself a little, you'd be surprised how strong mentally and physically you are. My age hasn't slowed me down one bit, in fact my age and maturity has helped me excel because i have the resources, time and patience that i didn't have when i was younger. I have injuries, busted body parts etc, but just about every great athlete has had some kinda injury or issue, so that's no excuse to give up or not try.

and i hardly consider myself an older lifter. If you're 48, stop thinking of yourself as old.

Sonya that's interesting that you find this to be the case. I've been competing for 8 years and in the past 2 years or so, have noticed a significant difference in my recovery. I'm 51 so it started around 48-49. I train 3 days a week but have to closely monitor volume and intensity. My strength is as good or better than ever but if I start overdoing it, my lifts head into the toilet. I have to be more aware than I was 5 years ago.

I'll squat and bench twice a week and deadlift once with assistance stuff. Assistance is dialed way back though. I tried a 4 day per week program and it turned out to be counter productive for me. I also find my training is much more impacted by daily life than previously. For example, heavy yard work will impact what happens in the gym.

Now I'm sad

The 4 day a week program i do is a conjugate program. I squat and bench twice, once for max once for volume, and DL on the same day i squat. I push my self as hard as i can in the gym and haven't noticed any recovery issues (yet), and in fact weight lifting has helped me in every other area of my life such as making heavy yard work a simple task. I dont do any steady rate cardio , i did notice when i was doing cardio that would make my lifts suffer a bit. What has affected my lifts the most is my body weight and my calorie intake. If i start to cut calories or stop supplimenting , my lifts fall apart almost instantly. I'm still in better shape, healthier and stronger than i was when i was 25. I hope i dont start to slow down

awnurmarc

SonyaCele wrote: »

If i start to cut calories or stop supplimenting , my lifts fall apart almost instantly.

Out of curiosity: What supplements?

juliewatkin

SonyaCele wrote: »

juliewatkin wrote: »

SonyaCele wrote: »

i'm turning 49 next month. I Powerlift 4 days a week along side girls (and guys) of all ages. Lift within your limits but always push yourself a little, you'd be surprised how strong mentally and physically you are. My age hasn't slowed me down one bit, in fact my age and maturity has helped me excel because i have the resources, time and patience that i didn't have when i was younger. I have injuries, busted body parts etc, but just about every great athlete has had some kinda injury or issue, so that's no excuse to give up or not try.

and i hardly consider myself an older lifter. If you're 48, stop thinking of yourself as old.

Sonya that's interesting that you find this to be the case. I've been competing for 8 years and in the past 2 years or so, have noticed a significant difference in my recovery. I'm 51 so it started around 48-49. I train 3 days a week but have to closely monitor volume and intensity. My strength is as good or better than ever but if I start overdoing it, my lifts head into the toilet. I have to be more aware than I was 5 years ago.

I'll squat and bench twice a week and deadlift once with assistance stuff. Assistance is dialed way back though. I tried a 4 day per week program and it turned out to be counter productive for me. I also find my training is much more impacted by daily life than previously. For example, heavy yard work will impact what happens in the gym.

Now I'm sad

The 4 day a week program i do is a conjugate program. I squat and bench twice, once for max once for volume, and DL on the same day i squat. I push my self as hard as i can in the gym and haven't noticed any recovery issues (yet), and in fact weight lifting has helped me in every other area of my life such as making heavy yard work a simple task. I dont do any steady rate cardio , i did notice when i was doing cardio that would make my lifts suffer a bit. What has affected my lifts the most is my body weight and my calorie intake. If i start to cut calories or stop supplimenting , my lifts fall apart almost instantly. I'm still in better shape, healthier and stronger than i was when i was 25. I hope i dont start to slow down

I'm with you on being in better shape than when I was younger. Well stronger at any rate. I was always a bit of a lazy cat.

I train at home so don't bother with any steady state cardio. Plus it's boring.

Like you I squat and bench once each week for both max and volume. Deadlift has it's own day with a lot of back stuff. I alternate one week heavy singles, one weak lighter triples.

What do you supplement with? I don't do more than eat but maybe I should make a change. I've tried various things in the past with no discernible effect.

SonyaCele

if i'm full on lifting, prepping for a competition or soemthing , i'll increase my protein to at least 1.25% of my body weight, i'll add protein shakes, bcaa's and creatine and occasionally a pre-workout just for fun. Those are the only suppliments i use, other than adjusting my diet more for lifting/bulking (less carbs more protein, extra calories). As soon as i change to a diet for weight loss ( less calories, 50/25/25 macros), my lifts suffer noticeably, i also get light headed and need to rest more between sets. Im' not at expert at any of this and every day is a new experience trying to figure out a balance that works. I always make sure my food is a good clean source, like lean turkey, or home grown eggs. I dont eat junk food ever, i can't even imagine lifting on a mcdonalds hamburger lol.

stealthq

Voice of observation rather than experience or age (I'm 41, only been lifting a couple of years with breaks).

My gym is part of a major medical center and we have a lot of people there for physical therapy as well as top athletes and regular folks. I see a lot of older (60+) people being put through some version of a strength routine by their trainer - some obviously recuperating from a major neurological or cardiac event. Some of those people are doing standard weighted squats, deadlifts and/or bench. Others are doing modified or bodyweight versions or more plyometric or isometric work. Hell, I've even seen a 90+ year old in a wheelchair (for weakness, not paralysis) doing band-assisted box squats.

I think there's no question that a properly designed weight/resistance routine is very beneficial so long as the docs give the OK, and lifts are modified for any limitations.

middlehaitch

Though you are not old @awnurmarc, I thought I would post these 2 news articles on the benefits of weight lifting as you age.
The first, most recent, was a women only study, there is a link to the paper at the bottom I think.
The second, is older, was a mixed study.

The lead researchers for both studies are named so if you wish to follow up you can.

http://www.cbc.ca/beta/news/health/resistance-training-seniors-white-matter-1.3375147

http://www.cbc.ca/beta/news/technology/weight-training-reverses-aging-damage-in-muscles-study-1.671644

Cheers, h.

SonyaCele

i'm gonna add my daring two cents in regarding getting a doctor clearance before weight lifting. I've been told by my sports doctor not to lift heavy or jog. He said after 40 years of age its just too hard on our joints, This is just a general thing he tells everyone over 40. I know my body better than my Dr who spends about 10 minutes checking me over and using "general info." I lift heavy and jog and love it and have no plans on quitting until my body starts telling me its time to quit.

AnvilHead

mangamadayan wrote: »

When you are that old, starting to lift weights at that point is not the greatest of ideas unless cleared by a physician. You may want to check with your doctor prior. That said, 65 pounds deadlift or squat is a safe weight. Just tread safe.

What are your qualifications to make that blind, blanket assessment?

awnurmarc

mangamadayan wrote: »

When you are that old, starting to lift weights at that point is not the greatest of ideas unless cleared by a physician. You may want to check with your doctor prior. That said, 65 pounds deadlift or squat is a safe weight. Just tread safe.

http://youtu.be/QeTZ3uowNb0

I was asking about longer rests between workouts. Lifting as heavy as you can IS among the greatest of ideas.

middlehaitch

@awnurmarc I think @mangamadayan was referring to little old me with his age and 65lbs DL ref. He missed the part that I had transitioned from bodyweight work.
If I had health problems that may preclude lifting I would get clearance, but I don't, so I won't.

He has only just joined, so blanket statements are OK, I suppose.

Cheers, h.

jacklifts

awnurmarc wrote: »

The lesson seems to be that volume may become a problem but don't invent problems before the occur.

There is the concept of maximum recoverable volume, that Chad Wesley Smith talks about. It's determined on an individual basis from experimentation. Basically, you keep increasing your volume until your lifts start to decrease or you feel your recovery is significantly impaired, then you scale it back. For example, Mark Rippetoe I think is in his early 50s, and he deadlifts once every 2 weeks. Maybe that's something you can ask him about on his forum. There's also a physician on his forum who's become a certified trainer in Starting Strength, who focuses on older folks. Rippetoe can direct you to him.

Lastly, make sure the increases in weight are as small as possible. Sudden increases can generate a lot of intracranial pressure that your body may not be able to handle if it's not used to it.

smurfbus

I started weight lifting again after 20yrs of no exercise because I got frozen shoulder for two yrs on my left arm and then right after that on my right arm. It took me about one year to get in shape and now after three yrs @48 I am stronger than I ever was.

I can only do two or three times/hour a week. Any more than that and I dont recover. My goal for this year is one arm pull up so I hope my elbows can handle the carpal pain I've had for 16 months now.

My recipe is progression, heavy, alternate, dont quit, enough protein. I also take ubiquinol,d, k2, omega3, magnesium, sinc and several antioxidants but I bet you could do good without them aswell. Im D1 so so some extra immunogear might be helpfull in the long run.

smurfbus

OP, I watched your video and props for you for your spirit. If you dont do rows yet thats one exercise that is good for posture and good counter move for bench press. Wide grip and concentrate on holding it for a moment with your scapulas tight. This brings your shoulders back like you were a gymnastic

stealthq

mangamadayan wrote: »

You know your body better than your doctor. Right!

Hmm. Not sure if sarcasm or not, but I'm guessing not.

Sometimes your doctor knows better than you, sometimes you know better than your doctor. Unless your doctor specializes in sports, rehab, etc., it's not too likely they have a lot of information on what exercises are appropriate at what age.

Many GPs are 20-30 years behind on knowledge (see don't jog over 40 reference - current research indicates running does not have a negative impact on normal joints and may have a positive effect). Hell, most of them don't even know what exercises you're talking about. Mine doesn't know what a deadlift is and has no idea what muscles you work or what injuries are most likely when doing a back squat. I would never ask his advice on anything sports or exercise related. I'd find a specialist for that.

Sued0nim

middlehaitch wrote: »

@awnurmarc I think @mangamadayan was referring to little old me with his age and 65lbs DL ref. He missed the part that I had transitioned from bodyweight work.
If I had health problems that may preclude lifting I would get clearance, but I don't, so I won't.

He has only just joined, so blanket statements are OK, I suppose.

Cheers, h.

That's a really generous response

mangamadayan wrote: »

I am sorry, you are free to benchpress 300 pounds. Just keep your information handy so the jocks next to you can dial 911 or closest relative if needed. Some seriously sensitive people around here

At 35 I would have expected a little more maturity. As you were asked, what is your experience that you appear to be laying down the law on weights ..and what are your parameters of age? Cos seriously if someone has trained progressively, has good form and is capable of benching 300 then they should bench 300 without patronisation

smurfbus

Yup, I benched 270 raw/natty a month ago and now that I'm cutting it will of cource drop some. I'm 150 so that a good number for my age. Thank god we have muscle memory. When I was a teenager all we would do was play poker and bench, kinda sad.

hill8570

Plenty of good info so far. Since you're looking for "the voice of experience", I'll pass on mine, such as it is.

I'm 55, started SL 5x5 (MWF schedule) a couple of months before my 54th birthday (I'd lost 60+ pounds over the preceding 10 months, and didn't like the flabby look I end up with). Had the usual newbie gains, but after three months found I had to drop from 5x5 at working weight down to 3x5, and then later to 1x5 as I went up the weights, otherwise my squats on W and F were terrible compared to the Monday set. After about a year, I transitioned to Madcow (an intermediate program), because I was starting to feel pretty unrecovered even at 1x5 on SL. After one Madcow cycle, I'm currently feeling I've got maybe one more cycle through Madcow before I need to transition to something with even more recovery time (probably one of the zillion 5/3/1 variants). So far, I've yet to have any major injuries from lifting, but I have to be careful with my form on bench and OHP so I don't aggravate tendonitis in my shoulders.

I guess what I'm saying is that, yeah, recovery time is more of an issue than for the young studs, but there are more knobs to adjust than just # of workout days in order to control your volume to a level your body can handle. And since every body is different, you just have to listen to yours and adjust accordingly.

One thing that may be an issue for you would be your susceptibility to another stroke. The heavier you go, the more the Valsalva maneuver becomes important as a support mechanism. And the Valsalva, but its very nature, really ups intercranial pressure. If your stroke was caused by a "blowout", I'd think that the Valsalva would be very risky for you. If it was just a blood clot, then not so much. Something to keep in mind, anyhow.

lkpducky

SonyaCele wrote: »

I've been told by my sports doctor not to lift heavy or jog. He said after 40 years of age its just too hard on our joints, This is just a general thing he tells everyone over 40.

My friends in their 50s, 60s and 70s who run with me in a marathon training club are thumbing their noses at him (a number of them have run upwards of 30 marathons).

I am glad to see this thread (I recently turned 50).