Weight Training for Men Over 60

rsweet1957

I joined a gym several months ago, and am now getting fairly consistent at going at least 3 times per week. After a doctor visit, it is necessary to make some changes. My goal over the next 6 to 10 months is to lose at least 45 pounds and to build more muscle. I like lifting weights, bicycling and walking (I used to run, but the doctor would like me to lay off of that). Are there other men, my age who could give me suggestions and direct me to workout plans that will help me achieve my goals? Thanks.

ecjim

I'm 67 and lift - If you are just starting I would look at a program like Starting strength or Greyskull. Keep your protein intake up- 1 gm per lbs of bidy weight - get 50 gms minimum of fat, I would keep the bulk of you dard around your workout time - others will say this is un- important. Eat your veggies
Set your cals to loose 1 lb per week I like to eat more when lifting & less on days I don't
Your recovery is important - it takes a little at our age

sgt1372

What you want to do is possible but exactly how you go about doing it will probably vary greatly from what others have done and/or siggest.

FWIW, the following has been my experience. Take from it whatever you may find of value.

I'm 68 and have lost 46# over 30 months but lost 36# in the 1st 6 months.

The most important thing that I did was to set a specific daily calorie limit to achieve a realistic and practical rate of weight loss, log everything I ate/drank and weighed myself daily to monitor the results so that I could adjust the amount that I ate, as necessary, in order to achieve my weight loss goals.

The 2nd most important thing that I did was increase my strength over the 1st 18 months by lifting 3-5 days/wk, which increased my strength to advanced and elite levels for the 4 basic lifts - DL, SQT, BP & OHP, as compared w/other men my age and wt. I started doing this with a novice lifting program called Starting Strength but after 6 months modified the program to meet my particular needs and desires.

Lastly, over the past 12 months, I have continued to do #1 but switched from lifting 3-5x's/wk to rowing 10k meters daily with the objective of increasing my caloric intake in order to avoid hunger but still maintain my weight at an acceptable level.

The actual result of this was to loose an additional 10# over the past 12 months which was "acceptable" to me but I have now reached my "ideal" weight. So, I need to either increase my caloric intake or reduce the amount of rowing I do so that I don't lose anymore weight.

As you will discover, for most of us, losing and maintaining your weight is a never ending process that requires discipline, dedication and constant vigilance to achieve.

Good luck in your journey.

BrianSharpe

I'm 62 and my main focus is triathlon (didn't even start running until about 10 years ago) and my strength program is Stronglifts 5 x 5 (which I've heard is very similar to Starting Strength) it consists of lifts broken into two workouts that you alternate (one week ABA, next week BAB) The lifts are squats, bench press, rowing, overhead press & deadlift and with the exception of deadlifts you do 5 sets of 5 reps of each exercise (A workout is squat, rowing, bench press B workout is squats, overhead press & deadlifts) and you aim for 3 workouts a week.

Strength training is really important for us old folks, men start losing lean muscle mass in their 40s if they're not proactive about things and it's great for post-menopausal women to maintain bone density. Not quite the fountain of youth but pretty close.

dougii

I'm 61 and lift 3X, run 3 - 5 miles 3X, and take one rest day a week. I started with SL 5X5 then modified it to meet my personal goals. Am now following a Men's Health Training Plan called "Muscle after 40" which I am finding works better for me (more diversity in lifts than SL which was getting very boring). I have still modified it a tad because I don't like sitting between sets (I'd rather use the ab press machine). You can gain or maintain muscle and can definitely lose weight and add strength following a regular workout routine (one that raises your HR and makes you sweat) and by watching the calories that you are consuming on a daily basis. Enjoy the journey!!

AnnPT77

I'm not a man over 60, I'm a woman over 60, so I won't presume to give detailed advice. I did just want to pop in for a minute to say that there's a really good thread here about finding a weight training program that fits your needs; it may be worth a read.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

lesdarts180

I'm also not a man - as you can see - but I'm 68 and recently went back to the gym. I am a member of a Sports centre with a swimming pool and various classes available as well as a good gym. I used to do Bodypump twice a week - a fantastic weightlifting class, choreographed with music and a very good instructor. I can't do that anymore because of arthritis but I found the trainers at the Centre very knowledgeable about what exercises and machines are best to use in various situations. You mention that your doctor has suggested making changes - I suggest you find a good trainer who can help you with your own particular issues.

AllanMisner

Why does your doctor not want you to run?

If the issue is heart or blood pressure related, that will drastically change the recommendations I'd make.

pondee629

I'm 63, fwiw, I use Strong Lifts 5x5. You start at a weight you can handle and progress at your rate. The app on my phone keeps track of my progress, or lack thereof, tells me what weight to use for each exercise and times my session so I know when to do another set.