Weight training for older people

[yungman]

I assume a lot of regular people on this forum are older(maybe not as old as me). I ran across an article that is interesting and I can personally attest to this. I work out at least 3 times a week on weight training and some some aerobics at home. I still maintain at least 90% of my peak strength. Actually the picture of the guy pushing 40lbs dumbbell is really not a good example, people should be able to easily do better than that.

https://www.washingtonpost.com/wellness/2024/06/19/weightlifting-leg-strength-aging/

To me, it's very important to workout. My mother was on a wheelchair younger than me, so was my wife's mother. People really deteriorate fast if they don't exercise. I don't even like exercise, but I know the alternative is even worst. Not just movement, it's the aches and pain on joints and body that one can prevent if they exercise.

I have a good friend, she's only 63, she was a black belt in judo when she was young. Then she got lazy, she has so much trouble with her knees, she had operation first, refused to exercise, ended up a full knee replacement. Still hurt, last yr, they went on travel, husband had to wheel her from one terminal to another in the airport to catch flight.

I literally shame her about exercise, she joined the gym and started working out. Saw her 3mos later, she walked in our house, no cane, no nothing and just good as new. It's really the choice between the dreadful exercise or pain and disability. So I dread myself to workout and I don't miss and make excuse to take days off. I work out at home and my wife go to the gym 3 times a week.

 

[Borek]

Yep. Lifting, jogging, zumba, pilates, aerobic - doesn't matter what. Just move your ass The older you get, the more important it is.

 

[yungman]

Yep. Lifting, jogging, zumba, pilates, aerobic - doesn't matter what. Just move your ass The older you get, the more important it is.

Anything, My former boss is 77, I know he doesn't do any weights or exercise, BUT he walk every day during lunch, he still kicking.

Also, maybe something about circulation, people that exercise seems to have a much clear head.

For me, I do mental exercise also. I studied 3rd to 5th semester of calculus ( multi-var, ODE, PDE), electrometics, after I retired in 2005. I force myself to learn C++ a few years back. Now I read a lot of political articles, debate with people on Truth Social. I am still looking for the next adventure.

 

[Astronuc]

Walking every day is good exercise. Some like swimming.

Weight training, even with light weights is good.

A friend and colleague does karate forms. Tai chi or yoga are good exercise routines.

 

[jrmichler]

An excellent literature review on the benefits of exercise can be found in Fast After 50, by Joe Friel. Available from Amazon:https://www.amazon.com/Fast-After-50-Race-Strong/dp/1937715264?tag=pfamazon01-20.

While the intended audience is those desiring to run competitively in their 70's and older, the book is very useful to anybody who wants to be healthy and active at an age where others are investigating assisted living and nursing homes. He discusses lifelong exercise vs late starts, and strength training vs endurance (aerobic) training.

people that exercise seems to have a much clear head.

And research backs this up. A news release from the National Institutes of Health has links: https://www.nih.gov/news-events/new...le-traits-may-substantially-reduce-alzheimers. A quote from that news release: Those who adhered to four or all of the five specified healthy behaviors were found to have a 60% lower risk of Alzheimer’s.

This paper found that a healthy lifestyle that includes regular exercise protects against dementia, even with amyloid buildup: https://jamanetwork.com/journals/ja...ccessKey=cd485704-d985-4ea8-87ad-ee110ddaa953. A quote from that paper: It is estimated that 40% of worldwide dementia could be theoretically prevented if the population shifts to a healthy lifestyle.

I have a collection of similar articles and papers that helps to motivate me to get out of the armchair, put on the running shoes, and run 4 or 5 miles.

 

[docnet]

I read the best routine for longevity is 2-3 days of cardio mixed with 2-3 days of weight training. Personally I like cardio better because you get to change scenery. I would like to finish a marathon some day. My current record is only 14 miles at a 9 minute pace.

 

[docnet]

I'm sure that plenty of people in this forum have run marathons, though 26.2 miles aren't anything to joke about.

 

[yungman]

I'm sure that plenty of people in this forum have run marathons, though 26.2 miles aren't anything to joke about.

WOW, WOW!!! I do kick boxing and stick fight as aerobics, I cannot run, I don't get use to running. I am opposite, I feel it's too boring to run or walk. I know I should because running is the best aerobics.

 

[jrmichler]

I would like to finish a marathon some day. My current record is only 14 miles at a 9 minute pace.

If that was a recent training run at proper training run effort, you could run a marathon tomorrow. Start the race at a 10 minute pace, then consider speeding up at the halfway point. That time would put you in the middle of the pack, so you would have lots of company on the course.

My fastest marathon was 3:49, about 8:45 pace. My average training pace that year was about 10 minutes, with 8 long runs of 16 to 19 miles. The long runs were about an 11 minute pace.

I feel it's too boring to run or walk.

Running is not for everybody. And running does nothing for your shoulders and arms. You are far better off doing something you like, especially if it also works your arms.

 

[yungman]

If that was a recent training run at proper training run effort, you could run a marathon tomorrow. Start the race at a 10 minute pace, then consider speeding up at the halfway point. That time would put you in the middle of the pack, so you would have lots of company on the course.

My fastest marathon was 3:49, about 8:45 pace. My average training pace that year was about 10 minutes, with 8 long runs of 16 to 19 miles. The long runs were about an 11 minute pace.


Running is not for everybody. And running does nothing for your shoulders and arms. You are far better off doing something you like, especially if it also works your arms.

I think running is the best aerobics because it's non stop, not like what I practice kick boxing and stick fight at home. They are all stop and go, like moving and attack a few strike, then back up to get away. I don't just stand there and punch kick or using the stick beating the heavy bag non stop. So the aerobic part is just not as good. there are strategy in attacking and all, so it's not continuous. I tried one time, I could barely do 1mile fast jogging( I don't even dare to say "running").

My main thing is still doing weights, I still maintain at least 90% of my peak weights. I am only 5'4", not big other than the tummy!!!(my weak point is chocolate chip cookies). I can still do dumbbell bicep curls with 40lbs dumbbells, 5 sets of 10reps. I could do dumbbell bench press with 85lbs dumbbells, 10reps 4yrs ago in the gym before shutdown. I don't know how much I can do as I start doing at home and I use stretchable band like this.


I use the heaviest one ( call 200lbs, but it's more like 160lbs compare to real barbell weights). I have to shorten the belt to increase resistant as shown. I don't know how much after shortening, My guess is about 175lbs of real weights.

Both are "200lbs", the lower one just slightly shortened, that's for incline position. the top one is the heavier one, you can see the ropes I used to shorten the belt to make it more resistance.

This is to me, the closer to real weights because you have to balance it like real weights. Must better than those Notornus type of machines that you only need to push, no balance needed.

I used to do weighted pushups wearing a 70lbs weighted jacket. But this is easy as I don't have to balance. One can push a lot more if one don't have to balance the weight.


I can do 100 regular pushups non stop as warmup before the real training.

I do 90 reps of lunches for legs non stop. That's actually is the hardest exercise, it's easy to do 50 or even 60. after that, it's not so easy.

I do body weight dips, about 12 to 15 reps without any assistance.

 

[docnet]

I can still do dumbbell bicep curls with 40lbs dumbbells, 5 sets of 10reps. I could do dumbbell bench press with 85lbs dumbbells, 10reps 4yrs ago in the gym before shutdown.

Strong!! you could probably bench 200 pounds

 

[pinball1970]

I assume a lot of regular people on this forum are older(maybe not as old as me). I ran across an article that is interesting and I can personally attest to this. I work out at least 3 times a week on weight training and some some aerobics at home. I still maintain at least 90% of my peak strength. Actually the picture of the guy pushing 40lbs dumbbell is really not a good example, people should be able to easily do better than that.

https://www.washingtonpost.com/wellness/2024/06/19/weightlifting-leg-strength-aging/

To me, it's very important to workout. My mother was on a wheelchair younger than me, so was my wife's mother. People really deteriorate fast if they don't exercise. I don't even like exercise, but I know the alternative is even worst. Not just movement, it's the aches and pain on joints and body that one can prevent if they exercise.

I have a good friend, she's only 63, she was a black belt in judo when she was young. Then she got lazy, she has so much trouble with her knees, she had operation first, refused to exercise, ended up a full knee replacement. Still hurt, last yr, they went on travel, husband had to wheel her from one terminal to another in the airport to catch flight.

I literally shame her about exercise, she joined the gym and started working out. Saw her 3mos later, she walked in our house, no cane, no nothing and just good as new. It's really the choice between the dreadful exercise or pain and disability. So I dread myself to workout and I don't miss and make excuse to take days off. I work out at home and my wife go to the gym 3 times a week.

Keep your Dr posted on what you are doing and get his advice. Heart, lung blood pressure and joints need looking after.

I'm sure that plenty of people in this forum have run marathons, though 26.2 miles aren't anything to joke about.

Fell running and I will stick the two Yorkshire three peaks I did in there which are about 26 miles.
I would not trust my joints now.

Great experience out there, some of my colleagues got me into it. Start out at 5am, December, dark cold and snow 'ont 'ills. After getting stuck in a bog numerous, cow pats, freezing mud you think "what the hell am doing!?"
The you see the sun start to rise over the hill. Wow.
Brilliant exercise but also fantastic for your mental health.

 

[yungman]

Strong!! you could probably bench 200 pounds

At 71, I don't dare to try anymore. I know I cannot get 10reps at 200lbs. Age is the consideration that I am reluctant to go back to the gym when country opened up. As I age, it's easier to get injure, takes longer to recover.

I went to a gym that people are very strong, I chose that gym to give me motivation because I was the weakley amount them. You can count on people push 225lbs bench average!!! Two of my friends push 365lbs bench!!! One cured 65lbs dumbbell bicep cures!!!

 

[yungman]

Keep your Dr posted on what you are doing and get his advice. Heart, lung blood pressure and joints need looking after.

Yes, I have regular checkups, on very low dosage of blood pressure and cholesterol medication and I keep blood pressure around 120/65 average.

One thing, DO NOT TAKE DOCTOR'S OPINION AS GOLDEN RULE. Exercise to them is like political, some believe in it, some very anti. My primary doctor openly said he does not believe in exercise. They might gone through medical school, but like in science, it's very subjective and looking for reason to support their believe, just like everything else.

Some are actually ignorant. I had back surgery last year, I still cannot push too hard on kick boxing and stick fight. So I contact Stanford again. I got a new MRI and had video appointment with a physician assistance. She was absolutely surprised sit-up and push ups relief some of my back pain!!! Apparently she missed the whole thing about sports medicine!!! I did not invent this, back in the 80s when I first had problem with back, I went to St. Mary's spine center that operated on Joe Montana at the time. When through all the PT and all short of surgery, they put me on PT using weights, THAT WAS MAGIC. I've been doing weights since 1986 and managed to keep me away from surgery until last year.

How can back specialist in Stanford don't know about PT using weight training? That's the major reason athletes today can stay on top of their game at much older age.......by going to the gym!!!

Sports and competition wear down the body, weight training( the right way) rebuild the body with higher protein diet.

 

[Lnewqban]

It seems to me that keeping reflexes, coordination, balance, flexibility and agility in top shape should be as important as keeping density and strength of muscles and bones.

https://en.wikipedia.org/wiki/Kyuzo_Mifune

 

[yungman]

It seems to me that keeping reflexes, coordination, balance, flexibility and agility in top shape should be as important as keeping density and strength of muscles and bones.

https://en.wikipedia.org/wiki/Kyuzo_Mifune

Agree. Only thing I cannot practice is reflex as I am practice alone.

I do balance when taking a shower. Everyday, when I wash my feet, I stand on one foot, pick up the other and wash toe by toe. Same as when drying, standing on one foot and wipe the other one. Not much, but I do that every day.

I stretch also.

I did Judo when I was a kid. Up till last yr, I practice falling on the cement floor and break the fall to shake up the old bones. Better do this to get the body use to falling. I yet to get back to this after the back surgery last Nov.

 

[yungman]

Anyone else?

 

[yungman]

I hope more people join in, this is so important.

 

[Astronuc]

This guy - Vladimir Shmondenko - ANATOLY - Gym CLEANER
He's apparently 25 and comes from Khrishtopivka (Криштопівка), Cherkasy Oblast, Ukraine








It's best to start young, and mix weight training with other activities like swimming, running, football, cycling, yoga, tai chi, . . . .

I don't have a set routine, but do reps with dumbbells of 40 and 60 lbs (18.1 and 27.2 kgs), as well as push ups.

 

[docnet]

 

[yungman]

There goes to show just because someone way over weight doesn't mean they are out of shape.

But I question how healthy he is, it's just too much fat.

In a way, I can relate. I am not strong by any measure. I exercise, but I still have quite a tummy. I blame it on the chocolate cookies. I can't help it. I do at least 30 situps a day regardless whether it's an on day or off day. It doesn't help a bit!!

Every time I finish dumbbell bicep curls, I do cookies curls, the difference is I curl it to my face.

 

[docnet]

There goes to show just because someone way over weight doesn't mean they are out of shape.

But I question how healthy he is, it's just too much fat.

In a way, I can relate. I am not strong by any measure. I exercise, but I still have quite a tummy. I blame it on the chocolate cookies. I can't help it. I do at least 30 situps a day regardless whether it's an on day or off day. It doesn't help a bit!!

Every time I finish dumbbell bicep curls, I do cookies curls, the difference is I curl it to my face.

I wasn't implying anything about your physique at all. I just wanted to post something drastically out of the norm for entertainment. For clarity, you seem to be in an exceptionally fit shape, kudos for that. My dad is around the same age, he works out every day, and he's not as strong or flexible.

 

[yungman]

I wasn't implying anything about your physique at all. I just wanted to post something drastically out of the norm for entertainment. For clarity, you seem to be in an exceptionally fit shape, kudos for that. My dad is around the same age, he works out every day, and he's not as strong or flexible.

Ha ha, I wasn't even thinking about me at all, I am so pass the point and I was never strong. I am more thinking about the guy is so over weight, He must eat a lot worst than me. More comment on working out really doesn't help the weight if they keep eating and eating.

 

[Astronuc]

those who reported doing any strength training were 23 percent less likely to die during the study period and 31 percent less likely to die of cancer. Meeting the guidelines by strength training twice a week offered a little extra benefit.

From Outside Magazine, 2017

To Delay Death, Lift Weights​

https://www.outsideonline.com/health/training-performance/delay-death-lift-weights/
Two new studies remind of us of what we already know but sometimes forget

Diet and exercise

 

[yungman]

From Outside Magazine, 2017

To Delay Death, Lift Weights​

https://www.outsideonline.com/health/training-performance/delay-death-lift-weights/
Two new studies remind of us of what we already know but sometimes forget

Diet and exercise

Notice a lot of WWII vets are still alive and kicking, they look like having a clear head the way they talk and independent when they move. Must be the life style.

I think the older generation are healthier, I grew up in days when they stress exercise. Now the new generation seems to be out of shape, too busy in video games, always on the phone. The worst is overweight is WOKE, they are promoting obesity.

 

[docnet]

What's better, cardio or weight training, if you could only choose one?

 

[yungman]

What's better, cardio or weight training, if you could only choose one?

I cautiously say weight training. I have back and neck problem for over 30yrs. Weight training in the right way is the main thing that reduce pain. I look at it this way, aerobic is good for the heart, but a lot of aerobics wear down the joints. Weight training help to recover from the wearing.