Toning up

andysport1

I'm old and weak (accident 7 years ago) I cycle 1000 miles a month, I stretch every morning, I do a small workout every other day.
Pre accident I was a triathlete (can't run now) also very little strength in my right arm/shoulder
I can do 3 sets of 12 on my knees push ups
Can only manage 3 full push ups
Bicep curls 3x12 4kg
It's taken me 2 years to build up to this, the progress is so frustrating.

I'm lucky, I don't work anymore
I would like to improve upper body muscle definition, I have some upper body fat.

Surely if I have 24 hours a day that I can dedicate to becoming stronger and toning up there must be a program for me.

claireychn074

Yes there is a programme for you. But internet strangers aren’t the best to recommend one - can you see a strength and conditioning coach? Or an experienced PT used to working with injured / mature athletes? I found an S&C coach after major abdominal cancer surgery and a torn shoulder muscle. He helped me get mobility back, lose fat and get stronger. But he is fully qualified and v experienced, so I benefited hugely from his knowledge. Good luck!

Retroguy2000

Old and weak you say... and cycling 1000 miles a month, that's damn impressive!

You say you have some upper body fat and want to be more toned. The obvious first step is lose some fat, which shouldn't be too hard with that much cycling.

As for building upper body muscle, that's going to be challenging. You should really see a physio. If you can't, here are some YT sources that may help. Caution advised before doing anything here, obviously.

Ryan Humiston using bands to work on shoulder mobility:

https://www.youtube.com/watch?v=WWEYP0CFmRQ

You should also search Athlean's and Bob & Brad's videos for shoulder.

Look into contralateral strength training effect too. Instead of trying to do the same load on both sides as in a pushup, when one side is much weaker than the other, use dumbbells or cables, or bands, with more resistance on your strong side.

https://sites.nd.edu/biomechanics-in-the-wild/2021/04/21/the-ultimate-2-for-1-the-power-of-contralateral-strength-training/

sijomial

Maybe your cycling volume is taking away your time and exercise recovery capability to allow you to do more than a "small workout" every other day?
As strength progress is primarily driven by volume at the correct intensity you may need to compromise what you are already good at to work on your weak aspect.

I'm 62 and retired so also have plenty of time to devote to cycling fitness and strength.
This year my volume peaked at 800 miles in May ahead of a big event but I found that squeezed out my training and recovery capacity for strength training.

Dropping back to 500 - 600 miles month has meant I could do 3 quality upper body strength sessions a week and I've made good progress over the last few months.