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At age 60 I've been part of a ballroom dance community for 2 years,It's good exercise and socializing. I started lifting again 3 months ago. I foolishly doubled my weights from 45lbs to 90lbs. From 150 reps to 70, working on my oblique muscles and stomach. For weeks I ended up sitting out so many dances, and disappointed many of my female dance partners. Back to 65lbsand more plank exercises! And learning American Tango 🕺🎶

I like this 👌 ECR enhanced consistent recovery. This feeds right into the top of the next cycle, absorbance or strength, and conditioning.

67 my motto light and right form

Great shirt. John 17:16. I’m 61 most days I keep the reps high weight lower and also use blood flow restriction training but at least 1 day a week I do heavy weight low reps. To help keep my overall strength up

I started lifting late in my life ‘ so I never went with very heavy weights’ I like the higher rep range with good form

Yup same happened to me. Was doing dumbbell presses and was one my second last rep on my last set. Felt a slight twitch in my lower back but I wanted to finish off my very last rep. That was the straw that broke the camels back. Was out for a month. I now hesitate to go back to that weight and now lift lighter loads. Same with chest flyes. My shoulders always ached after. So I switched to much lighter and no more pain. Progressive overload is still done by more reps or sets or doing rest pause more.

I am 68, I know I will probably get hurt, but I lift heavy for me, I need progressive overload to gain any muscle. I am a hard gainer. maybe I am doing it wrong, everybody is different. I am open to suggestions. thanks

4 exercises per muscle group, 3 or 4 sets for 9 to 12 reps, 2 to 3 reps from failure. I do the exercises just a little bit slower (3 or 4 count)

Another gr8 video, well done squire. Ive been taking down notes for the last few weeks now to implement in my workouts. Hopefully all goes well, thank you.

You don’t think taking the cardio up a notch or two is worthwhile?

Time under tension. 7 reps , 5 sec positive , pause 5 sec negative 4 upper body. 10 reps for lower body. Tim Ferris . It works every time 👍

Great information. Thank you Sir. Regards from New Zealand

You got a link for that shirt? Thanks you for the videos. I am about to turn 50, so I am getting a headstart with your tips.

This is one of the best videos you have done Jay. Everyone needs to be well informed of the risk/reward of their strategy considerations and reminded of how the variables in play change as we age.

My worst gym injury came from trying to do low-bar back squats with inadequate shoulder mobility. I kept lifting through the pain and eventually my left shoulder was displaced leading to tremendous pain in certain movements. It probably took one year to recover more or less fully from that. I still like to lift heavy but with very controlled motion and good form. Seems like my joints have actually strengthened over time and are less prone to tweaking than in my earlier lifting days. I do see the point of using lower weights and higher reps for endurance and it also makes good form easier. It's a good approach, I just feel that so far at age 65 I'm still doing well at lower rep ranges.

Very good advice. I agree from my experience.

Something else that worked is taking 2-3 weeks off every 4 months. When I do start back up it sometimes feels like I'm starting over and I usually have to drop the amount of weight I use but I can get a great pump using less weight. I workout at home and don't care about squatting 500lbs as long as I look like I can lol

Master bodybuilders know is that you can make size gains without heavy weight. 2/3 of results are diet related. Rest and sleep are also important.

Great that's what I do I eat less calories to stay lean and mean I have way more energy Better see drive and sleep way better I'm 56 years

Good job. Just started on my long journey back to fitness after operation. Couple hours a day on rowing machine then bike then weights.

That mid back injury you describe is very bothersome to me as well...I can lift, press and pull very heavy weights, but one time my mid back spasm occurred when I leaned forward and picked up a garbage pail lid weighing at most 2 pounds! That arms extended forward position is the issue, so I try and incorporate forward reaching dumbbell lifts with light dumbbells which helped me a lot. Also try yoga stretches from cat to cow pose and back to cat.

Oh man I learned that the "slight' muscle tightness, you need to pay attention to. Wake up the next morning and see how that muscle feels.

Isometrics is another form of working out which has major benefits often overlooked - especially in aging.

Yep, yep, INJURIES should be the key word in every lifters mind, especially older guys. I'm 73, started dedicated lifting at 66, have gone through multiple injuries, so I've lightened up over the years. My most recent weight-induced injury (last year) was 'Tennis Elbow', which took 6 freakin' months to heal, yes, I said 6 months. So be careful!!

Being a tall man with an exceptionally long torso in proportion to my height, I injured my back doing bent over barbell rows in my middle twenties, and my back never was the same afterwards, So now being in my upper 50s, and have trained for over 40yrs, The 2 most important resistance training lessons that I’ve learned that apply to me personally is that (1) It’s not safe for me to do bent over back exercises with no support, and (2) I learned to avoid wide grip pushing or pulling exercises to prevent shoulder problems, I simply stick with shoulder width and close grip pulling or pushing exercises.

Yes, recovery is as important as eating nutritionally and working out. Without adequate sleep and recovery, over training is counterproductive.

I do way more cable exercises when I was in my 30 and early 40 I rarely used cables I'm 56 years old now

Yes I have experienced injuries like that I'm 56 years old no more heavy lifting nothing behind the head only do 3 sets on dips only di 3 sets on diamond push ups

At 52, I still compete in drug free powerlifting. I have a current state record in DL, and yes, I only deadlift heavy twice a month. No big deal, it's what I have to do as an older lifter. I also have torn a distal tendon in my left arm. But guess what, I recovered properly and still train biceps in the 5 rep range. Heavy lifting works fine for this 50+ guy.

Recovery becomes a more significant challenge as you get older. That 'sweet spot' where you train with enough intensity for growth and with enough capacity for recuperation shrinks. So fine-tuning one's regime does require that bit more attention as time passes. But it's always well worth it.

What is heavy? When I was younger I was doing sitted dumbbell curls with 80 pounds. Now at 55+, I stay at 65 - 50 pounds dumbbell curls from 5 - 10 reps. This works for me, everyone is different. I am a former athlete (football player, wrestler, and dabbled in powerlifting), and I know my limitations. I know my body.

60 years old, Martial Artist. Im done with the heavy "fahves". Dont want to cripple me anymore. Higher reps as you recommend. Work fine.

Totally agree. I used to train heavy and didn`t always make sure that I got enough rest in between workouts. I have had a ruptured bicep tendon, torn knee and anke ligaments. The Doc said that my injuries were the result of too much heavy training, not enough recovery time, causing micro tears in my connective tissue over the years. I`m in my 70s now and only do bodyweight exercises. I`m a lot smaller and not as strong but hey I`m going to be healthy for the remainder of my time. Thanks for another informative video.

I live at almost 9,000 feet above sea level and was extremely fatigued when performing 12-15 reps per set, even after living at altitude for over a decade. I modified my programs to perform either: - 3 reps per set and allowing 1 or 2 reps in reserve to minimize the risk of injury. - 8 reps per set and allowing failure during the final reps. I am starting my 8 reps per set program after a few weeks of 3 reps per set. The adaptation from 3 reps to 8 reps is challenging, but it is good to shock the system while alternating between strength and hypertrophy goals after a cutting phase. I have had injuries in the past due to ego lifting. Lost time and muscle due to injuries are serious considerations. I lift for the long-term benefits while appreciating the short-term accomplishments.

Yep...I remember injuring my tendon of my bicep on one of my arms over a decade ago when I was in my late 30's. It took over a year for that injury to heal and I gave up working out altogether. Just started back up a few years ago as a 50 year old, I remember that injury and will NEVER forget it considering how long it took me to heal what probably was a partial tear. When I started working out again, I started getting to where my weight was going up again but this time around instead of increasing my weight too quickly, my rule of thumb has been to wait until you can get in the 20 rep range then slightly increase the weight to get back to a 14-18 rep range on the first set. When that rep set increases over time into the 20's I'll increase slightly again to pull the rep range down. I no longer lift weight where the first set is less than 8-10, this rule of thumb is primarily for bicep exercises since that is the only weight lifting injury I have ever experienced. But I will say that when I seem to max out on other exercise types like bench, I noticed that if I reduce my weight down to get closer to 20 reps, that it helps me get over the stall of increasing weight so I have done this with other muscle groups just to help with stalling out on progress if I stay in the same area for over a few months.

deadlift 405 pounds when i was 29, pop after the lift, ligament laxity, went to see Russell O'Neill DC in 2006 he got my a lot worse never go see a chiropractor they are incompetent, after that i discovered prolotherapy and PRP but til this day i still have groin pain and hip tendonitis. Its a lot better since treated with prolotherapy but not fix 100% this is what over adjusting chiros will do to your body. Since changing my training to lifting light and high reps i can train 6 times per week, 30 minutes, I started boxing cardio and do 15 min of rowing machine before my weight training workout to warm up. No choice to push it i got 50 pounds to lose.

Only times I have been injured(severely) is lifting lower weights at higher reps. Rarely to never get injured lifting heavy deadlifts, squats and overhead press. 50 years old lifting for total 20 years. No TRT or steroids. So don't believe everything you see on TH-cam.

Excellent video. Pretty much do what you talk about here. Periodization sounds interesting. I've always had a flow to my workout regimen. But a quarterly schedule, just might have to try that.💪

I always stay between 10-15 reps, always on the higher side with legs and shoulders

Sound advice. I'm 59 and still training. My current plan is - "Failure" = any rep not in perfect form. No sloppy reps. My first set I have a rep count (usually 15). After that it's to failure, so my second set I might get 18 and my third set I might only get 10. When you are repping to "failure" your output drops dramatically. I don't have a planned set count. I do sets until I hit 5 reps or less. That's my last set. Some days I'll get 3 sets in, some days 7. I just listen to my body and take what it gives me. I started training like this in my 50s and I'm on the longest injury free streak of my life.

Nah dawg, 50 year old male, still gonna do my deadlifts and back squats. I’m not setting PR’s just lifting heavy. Sorry about your unbalanced spine but I’m good.

Get out of the car and ride a bike instead.

this is really relative, someone who is trained well enough and not forcing 1 rep max every week can easily do sets of 12+ in deadlift without ever hurting the back. Overdoing it is the problem. For "behind the neck" I agree totally. Dumbell flies with cable keep tention on the muscle and is really good. Barbell bench press can be done with safety bars so should not be avoided, just don't force it. Front delt raises are indeed not necessary. A lot of these warnings do count when you're at a really high level or if you don't know how to do an exercise right. NIce video. keep them coming.

I started weight training at 15 years old. I am now 70 and still going strong,much fitter than most 20 year olds!

Is it better when you split chest days (for example) to do 2 sets of all 4 exercises or 4 sets of just 2 exercises and do the other 2 exercises on the second split day? 6:37

Adaptation is great for maintaining muscle mass. To maintain muscle mass it is absolutely unnecessary to change the intensity or anything else. If you, as a middle-aged man and older, can continue to train with the same weight as the younger version of yourself, you are a lucky person. What you are right about is the relationship between muscle mass and calories. In my younger years I weighed 210 lbs (5.11) on 4000 calories. Now 185 lbs with 2500 calories.

Excellent!

Training in the 50s i now do one set an exercise 2 max. People get too focused on hitting muscle from different angles. Chest being main one. No matter what angle all chest is being hit so 6 or 7 hard sets more than enough. Backed off with weight due to injuries lighter with better form and better shape when i was lifting double the amount with countless reps

Thank you- I turn 61 in November; people tell me I look as if I’m in my 40s. Being active is the key.