quote:

Originally posted by grumpy1:
Good for her but not really sure how she is deadlifting.

Well, Starting Strength knows what they're about, so I assume she's doing it correctly.

quote:

Originally posted by grumpy1:
I will be 72 soon and started strength training six months ago three times a week and have made significant gains ...

quote:

Originally posted by grumpy1:
... but us seniors need to be careful how we are doing it.

Everybody needs to observe proper form and not get greedy (too much weight/resistance too soon).

quote:

Originally posted by grumpy1:
My trainer does not want me doing traditional barbell deadlifts yet due to some concerns with my back (arthritis but no problems with disks) and resulting technique.

Disclaimer: I am not a trainer.

IMHO he should have you doing front squats; Romanian deadlifts; one-arm, supported, bent-over rows such as the Tripod Row, and farmer carries to condition your posterior chain for deadlifts.

quote:

Originally posted by grumpy1:
IMHO all seniors should be sure they get plenty of protein in their diet whether they exercise or not. I try to get 150 grams a day and have a daily protein shake to help with that because I am doing strength training.

Yup. Old thinking was seniors didn't need as much protein because they didn't process it well. New thinking is seniors need more protein for that same reason. 1½ to 2 times as much as under-40's.

quote:

Originally posted by grumpy1:
Also it can be challenging to try and lose weight while strength training ...

Challenging, especially for seniors, but, doable. Go carb light, protein heavy, slight calorie deficit (±500 Cal/day). Train 3-4 times/week with progressive overload--high intensity, low volume. Allow sufficient recovery between training sessions. Get adequate sleep. Stay hydrated. Reduce or eliminate entirely all sugar and other simple carbs, between-meal snacks, and alcohol.

quote:

Originally posted by ensigmatic:

quote:

Originally posted by grumpy1:
My trainer does not want me doing traditional barbell deadlifts yet due to some concerns with my back (arthritis but no problems with disks) and resulting technique.

Disclaimer: I am not a trainer.

IMHO he should have you doing front squats; Romanian deadlifts; one-arm, supported, bent-over rows such as the Tripod Row, and farmer carries to condition your posterior chain for deadlifts.

I have been doing barbell hip thrusts on Smith machine 3 sets of 15 at 240 and can do 6 reps at 300 these day, goblet squats, split squats, and farmer carries. Love the farmer carries though they are intense if one wants maximum benefit from them. Typically do first walk with a kettle bell in each hand and go as long as I can which is just over 4 minutes until my forearms say uncle as in one more second they feel like they are going to be ripped off be the weights. Take a minutes break and repeat though second walk won't go near as long. Rest a couple minutes and do a few more carries with heavier weights that are a challenge to do 30 seconds. This has done wonders for my grip strength which has improved my shooting my pistols too. Stretches for thoracic spine mobility plus farmer carries have also improved my posture to the point I feel my entire back contact the seat on the pec deck machine which was not the case when starting out.

Been doing a lot of "dead bugs" too which improve abs strength including deep core TVA (transverse abdominis) which improves lower back stability and strength and also hip mobility. I can't recommend the dead bug variations enough for others that want to do the same. A strong TVA can make one look slimmer and more fit even without losing any weight.

For back strength machine assisted pull ups, seated cable rows, and lat pulldowns.

I bet a lot of people don't know that weak or deactivated glutes can cause back, hip, and knee pain.