In mid April 2021 I started doing strength training 3 times a week at the gym and started out with the help of the same trainer my wife was using. He did assessment of me and created workouts for me and helped me learn how to do the exercises correctly and understand what progressive strength training is all about and needed rest and nutrition. I was 71 at the time (now 73) and been retired a few years and noticed I was definitely getting weaker, muscles getting smaller, stamina was getting poor, and lower back pain more and more often. I noticed I was using my arms to help me get up from the couch and knees hurting walking up the stairs.

After working out a few months I noticed things were getting better which really motivated to continue and put a lot of effort into the workouts. Now after 21 months (about 250 workouts!) I have achieved my main goals. I can do 20 full good form pushups (when rested a few days), 2 chin ups (unassisted from dead hang to chin above the bar), I can do a farmers walk/carry of my body weight (200Lbs and 6"2").

This may not seem much to you younger guys but I am pretty dang happy with the results and i wanted to let other seniors know that yes you can workout and gain strength and muscle even in the 70s and beyond. Was it hard, yeah it's hard but it was very rewarding investment in myself as I feel so much stronger, more stamina, higher/longer energy level, better mobility, and much better balance too. On top of that I no longer take any BP meds anymore.

Me doing farmers walk with 100 pounds in each hand. I am looking downward because I noticed the two weights on my left hand side had fallen off as I did not clamp them on, oops. The handles weigh 75 pounds each and usually I just use them for 3 walks of at least 100 feet each.

This message has been edited. Last edited by: grumpy1,

Congrats... Keep up the work..... My age here i just turned 76yrs and i neede to get up and maybe following your path. .......... drill sgt.

Very impressive!

I'm 71 and have avoided most all strenuous exercise since giving up tennis in my early 50s. Been trying to figure out how I should get active again. Bad wheels (two cartilage-less ankles and a rough knee) have made walking a chore.

But you have provided some hope for this old model.

Thanks drill sgt!

quote:

Originally posted by drendean:
Very impressive!

I'm 71 and have avoided most all strenuous exercise since giving up tennis in my early 50s. Been trying to figure out how I should get active again. Bad wheels (two cartilage-less ankles and a rough knee) have made walking a chore.

But you have provided some hope for this old model.

Best of luck to you. I am fortunate in that my ankle, knees, hips are in pretty good shape and still original too. My arms and shoulders pretty good too but minor shoulder stuff which a lot at the gym seem to have.

That seems pretty dang good! What types of exercises (beyond the goals) were you doing to get there?

I would urge those aging and suffering from muscle wasting or significant weight loss to consider consulting a physician. These are often the first symptoms of cancer.

Great work, grumpy! I'm 66 and used to lift pretty heavily...for me anyway. Then after shoulder surgery (torn labrum cartilage) I was very leery to get back into real lifting. You are an inspiration to visit a gym and get some real evaluation of my condition. I do plenty of walk/jogging and biking, but I miss the muscle tone I used to have.

Keep at it!

quote:

Originally posted by 6guns:
Great work, grumpy! I'm 66 and used to lift pretty heavily...for me anyway. Then after shoulder surgery (torn labrum cartilage) I was very leery to get back into real lifting. You are an inspiration to visit a gym and get some real evaluation of my condition. I do plenty of walk/jogging and biking, but I miss the muscle tone I used to have.

Keep at it!

Thanks 6guns! Sorry to hear about that surgery and hope it healed up pretty well. I would check with your shoulder doctor to see what limitations he may put on you, if any and go from there. It would be best to start with lighter weight and see how that goes but definitely stopping if any pain felt and take it easy overall for a while to see how you feel afterwards too. One can still do great with lighter weights if they can get a good workout in a set with up to about 20 reps or so. I don't do any low rep heavy weights at my age (as advised by my trainer) and stay in about the 8-15 rep range.

Good luck to you.

It's always great to see our members stay healthy and keep in shape. Especially when you get up there in age, because it's harder. Congratulations, grumpy1.

Good for you. I go to the gym daily, but am not carrying that kind of weight. I am 78.

quote:

Originally posted by MNSIG:
That seems pretty dang good! What types of exercises (beyond the goals) were you doing to get there?

I started of with two total body workouts and alternated with that per my trainer. After about 9 months he created an upper and lower/core workout for me that I alternate. He left the gym about 4 months back and no longer use a trainer but he did help me immensely being I was a newbie to strength training.

Here are the details. All sets are in the about 8-15 rep range and I do 2-3 sets per exercise. As I get near/to the 15 rep range I increase weight to get the reps back down to around 8-10. Typically I go to failure or near failure with failure being inability to complete another rep or last rep was in poor form. There is a case to be made for partial reps for some exercises as one becomes more advanced in strength training. I rest about 90-180 seconds between sets for most exercises. Lighter weights with good form are better than heavy weights and poor form. Leave ego lifting for the youngsters. Oh, and if one is not eating enough protein all this work can be for naught. I strive for 120-150 grams of protein a day and I can't get that all from my diet so I have one or two protein shakes a day. Muscles grow and get stronger during rest/recovery period which typically is 24-48 hours (probably longer at my age) which is why I do at least a day in between workouts and alternate them.

Upper day:
Assisted chin up machine: which weight can be varied in 5 pound increments from 150 to 10 pounds. Started at 130 and now at 55.
Primarily for upper back (especially lats), biceps, and core.

Chest press: can be barbell with me laying on floor or machine. Primarily for chest/pecs and triceps.

Seated cable pull weights machine: Primarily for upper back.

Seated shoulder press: can be barbell or machine: Primarily for shoulders and triceps.

Lateral cable arm raises: For medial deltoid shoulder muscle.

Standing lat cable pull downs: Primarily for lats in back.

Pec deck machine: Primarily for chest/pecs.

Pec deck reverse: Primarily for rear delts and some back muscles more in middle.

Lying on bench triceps skull crushers using ez barbell.

Cable triceps pull downs.

Standing barbell curls with ez bar for biceps.

Seated dumb bell curls or machine preacher curls for biceps.


Lower day:
Squats: Started with body weight. Then to goblet squats using kettle bell. Now using squat rack for box squats with barbell/weights on my back.

Trap bar deadlift: This is much easier on the lower back compared to traditional barbell dead lifts. Dead lifts for seniors are somewhat controversial due to potential for lower back injury. I feel comfortable doing them, at least for now and I never go to failure with this exercise. I did consult with a back doctor first and she did examination and Xray.

Split squats: Started body weight TRX cables to keep balance. Then to body weight without cables. Now holding dumb bells in each hand.

Dead bug variations: For core/lower back. Currently doing with kettle bell held with arms out behind me just above floor which really works the abs and transverse abdominis muscle which you can read more about in link below.

https://fitnessvolt.com/transv...abdominis-exercises/

Hip thrust: Mainly for glutes. Started body weight. Then to dumb bell on waist. Now using Smith Machine with barbell/weights just above hips. This was a game changer foe me in building lower body strength and I currently can do 300 pounds but typically do 230-259.

Lateral walks with stretch band just above ankles at bout 1/4 squat stance: This works gluteus medius really well.

Laying or sitting hamstring curl machine:

Captains chair knee raises: for core and abs.

45 degree lateral flexion isometric: for the core, kind of like a side plank.

45 degree back extensions: Primarily for lower back but also some glute and hamstrings and also helps stretch hamstrings. Started body weight, now hold weigh plate at chest.

This message has been edited. Last edited by: grumpy1,

quote:

Originally posted by maxwayne:
Good for you. I go to the gym daily, but am not carrying that kind of weight. I am 78.

That's awesome maxwayne. Hey we do what we can as we age to try and stay healthy, active, and independent. I make it a point to get to know the other "seniors" I see there and to share advice and experiences. I tell each of them they are motivating me when I see them there and we all should aspire to help and motivate others.

quote:

Originally posted by 12131:
It's always great to see our members stay healthy and keep in shape. Especially when you get up there in age, because it's harder. Congratulations, grumpy1.

Thanks Doc, I appreciate it. My wife is almost 7 years younger than me and that never concerned me until recent years and I want to do my best to keep up with her and be there for her in a capable way as long as I possibly can. She also works out regularly and has been doing such for quite a while.

Thanks, Grumpy1. You could have titled your thread "Time's up Dummy" and it would have showed up in my in box.

I've had a real health rollercoaster for about 18 months and I'm slowly coming out of it.Im weak as a kitten, slow as a Sunday sermon and stiff. I set up a weight loss goal in Jan. and it's going well: 45 pounds by Sept 1.
Doc cleared me for other exercise and I'm fixin' to get ready, to begin, to set a start date.

So here it is, Grumpy, you got my attention. On Monday I'll join a gym and immediately look for a coach.

Thanks, your candor got my undivided, supportive, somewhat jealous attention.

You look a little like Clint Eastwood in that picture…good for you!

Get off my lawn!

This is something that has gotten my attention.

As many of us get older we don't have the strength we once had.

Many of my friends, as they get older, have opted to carry revolvers since it has become too difficult for them to operate a slide on semi-automatic pistols.

quote:

Originally posted by grumpy1:

quote:

Originally posted by 6guns:
Great work, grumpy! I'm 66 and used to lift pretty heavily...for me anyway. Then after shoulder surgery (torn labrum cartilage) I was very leery to get back into real lifting. You are an inspiration to visit a gym and get some real evaluation of my condition. I do plenty of walk/jogging and biking, but I miss the muscle tone I used to have.

Keep at it!

Thanks 6guns! Sorry to hear about that surgery and hope it healed up pretty well. I would check with your shoulder doctor to see what limitations he may put on you, if any and go from there. It would be best to start with lighter weight and see how that goes but definitely stopping if any pain felt and take it easy overall for a while to see how you feel afterwards too. One can still do great with lighter weights if they can get a good workout in a set with up to about 20 reps or so. I don't do any low rep heavy weights at my age (as advised by my trainer) and stay in about the 8-15 rep range.

Good luck to you.

Thanks, grumpy; great advice! Higher reps/lighter weight for sure!

This is an awesome post! Good on you at your age for staying healthy and committed!

quote:

Originally posted by wishfull thinker:
Thanks, Grumpy1. You could have titled your thread "Time's up Dummy" and it would have showed up in my in box.

I've had a real health rollercoaster for about 18 months and I'm slowly coming out of it.Im weak as a kitten, slow as a Sunday sermon and stiff. I set up a weight loss goal in Jan. and it's going well: 45 pounds by Sept 1.
Doc cleared me for other exercise and I'm fixin' to get ready, to begin, to set a start date.

So here it is, Grumpy, you got my attention. On Monday I'll join a gym and immediately look for a coach.

Thanks, your candor got my undivided, supportive, somewhat jealous attention.

Glad to hear you are getting better and congrats on working on the weight loss and commitment to start working out. Just a heads up to make sure you eat enough protein otherwise you will have a difficult time growing muscle while in a calorie deficit for weight loss and a coach/trainer can help advise you on that and see link below. You can make protein shakes from whey protein powder very easily and a lot cheaper than bottled protein products. Good luck!

https://www.verywellhealth.com...uilding%20muscle.%20