5 Exercises Men Over 50 Should Reconsider (You’ll Still Grow Muscle)
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- เผยแพร่เมื่อ 6 ก.ย. 2024
- Men over 50 must adjust their workout detail to remain in the best physical shape possible. If we do the wrong exercises it can cause unwanted injuries that can set us back from our fitness goals. In this video I show 5 exercises men over 50 should avoid and I also show 5 exercises men over 50 can use to replace these 5. If you follow this guidance you will see a big difference in how you feel and you will enjoy being in great physical shape without suffering the weightlifting injuries!
More info on deadlifts here: ✅ check out this video from Bob and Brad Physical Therapists:
• Dead Lifts: Can They B...
#weightlifting #exercise #weightloss #workout #fitnessover40 #fitnessover50 #fitnessover60
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Seen more people get hurt on the deadlift than any exercise.I personally trained people and ran gyms for 10 years. Forget the upward row,lateral raise with tipped hands, regular dip, squat, behind the neck press, pull down behind the neck, regular bench and military press. Do lateral swings with your shoulders held down for higher reps ( will save your shoulders), machine dip where you can control the depth on every rep., lunges or leg press instead of squat to reduce radial load on spine, neutral grip overhead press (will save your shoulders), all chest pressing movement under grip it keeps your shoulders from being internally rotated then impinged, I am 52 natural and had recurring shoulder and elbow issues from 36 years of heavy lifting. I had to figure out how to keep lifting heavy with certain exercises and not get hurt all the time.
Good tips in here.
Great info in your comment, i’m trying to figure out what I can do safely at 54. Not sure how to replace squats.
pulling too much weight way too soon. thats it. people get stupid and think yhey are eddie hall
Leg press replaces squats. People at every age should only do squats if there is no leg press around or if they are in a powerlifting meet and its their turn to do a squat.
How about doing the trap bar deadlift instead of the conventional deadlift using a weight you can do 20 reps with?
62 here and deadlifts and squats are my main exercises. Stay strong.
Just hit 50, and I don't see me stopping the deadlift either....
It really comes down the individual.
I am 63 and still squat with no issues.
That said I don't go too much over 225 lbs.
@@donaldkasper8346 Exactly
@@donaldkasper8346 I can still deadlift close to 300 but again I proceed with caution😆
@@donaldkasper8346 Good for you. I've had my heavy lifting days in bodybuilding so more about mobility, muscle preservation and avoiding sarcopenia.
58 and deadlifts help keep me young . My goal is strength , the stronger i get, the better i feel.
@@donaldkasper8346 Wonder why your deadlift is so low? Benching 215, you should be doing like 350 easy. Maybe your grip is the weak point? Try using straps if so. Honestly though, don't try to set PRs for deadlifts, that is a recipe for an injury.
Just a comment here to say how nice it is to see people disagree with you but almost all are respectful doing it. What a breath of fresh air not to read provacative and insulting responses.
Yes I meant no harm by disagreeing. Everyone is different, what works for me does not need to work for someone else. That is just how it is.
Every body is different I'm 68 and do deadlifts with a weight I can handle comfortably doing full range of motion slow and with good form that's the key most people use too much weight with terrible form , also they no results I see people for years working out incorrectly and they look like they just started.
My best deadlift was 345# for a triple in my 40s. I still deadlift at 63, but 100# for 20 reps. I have lightened my compound lifts considerably and focused on reps. It keeps up my metabolism, all around strength, flexibility, and injury free( thus far😊). This is the best channel for anyone over 50. 👍
My best was around 700lbs when I was 25. I still do over 300lbs. Would go higher but I want light legs atm.
So, I’m 67 and just started lifting again. For deadlift, which I never did in my youth, I’m doing Romanian Deadlifts (lifting from a raised elevation). It’s seems safer. What do you think?
I think its a good idea. Heres some tips for you.
1: have a chair nearby. After you set the bar down, get your butt to that chair asap and dont move for 30 seconds.
2:tighten abs while standing straight. Its not actually abs but it feels like it. Keep them tight through the rep until you are standing straight again. Then relax, puff, get ready for next rep.
3:dont worry about how low you go, just go down slow until you feel a stretch in hamstrings then back up fast. You should find first rep is not deep, but each one gets deeper and deeper.
Theres more but thats the important bits, if your back is sore at all then you slacked off on keeping core tight. Done properly you will have stiff glutes and hamstrings a couple hours later and your back will be 100% fine. (Especially lower back).
Let me know how it goes. 😊
Waste of time doing 20 reps
Maybe for you. But not all. I prefer safety & keeping up metabolism & flexibility at my age. Your statement is ignorant 😅
I'll do them until the day I die.
Always lift safely and warm up.
Deadlift forever!.
I was 75 and set 2 American deadlift records, 470 and 455, at 220. 83 now, not aware of any after effects.
Congrats! Awesome job!
I'm 74 and that's what I want to hear.
@@donaldkasper8346 Exactly, people just keep trying to jump up weight too fast, to see those big numbers and end up sacrificing form and get hurt.
Great video! 👍
Here my two cents.
For the older guys:
- Don’t do 1 rep max any longer - no matter the exercise. No benefits, only risks.
For everybody:
- Never do behind the head pulls - no matter your age. No benefits, only risks.
- Don’t do front raises - no matter your age. You explained the reason perfectly well.
Greetings from Germany. ✌️💪🤗
Thank you for tuning in
I use behind the head pulls for rhomboids.
Your 2 cents are worth a lot more than that. Well said, friend. Stay strong.
I'm in my 60's and compete in powerlifting. Love the deadlift. Using light weights is fine if you are new, but if you want to build strength you'll struggle. When you're lifting a light weight 20x, it's cardio, not strength building. Before I started powerlifting, back in my 40's, I had two herniated disks. Now, I deadlift 400+ lbs, and my back is strong. Also love the bench press and it's simple to avoid injury, simple setup the safety, if available, so you don't get crushed by a failed bench. Or ask a couple fellow lifters to spot for you. And, get a coach to ensure good programming and technique. This is probably one of the most important things to do if you want to avoid injury and build muscle or strength. I train on about an 8 week block, so I only hit a 1 rep max once every 2 months, and follow it with a one week deload. The rest of the time I'm training at 70 to 90% of my 1 rep max. Stay healthy and keep lifting!
No reason to stop deadlifting if you have perfect form and you dont try to do 1 rep max. Do sets of 10 with 50% of calculated 1 rep max.
You are correct.
Absolutely correct. But using a good peaking program to prepare for an occasional 1 rep max is not a problem. I recently did a lifetime PB at age 71 of 192.5 kg (424 lb), admittedly I only started deadlifting when I was around 60.
2 words for you: TRAP BAR. Trap bar deadlift has slightly less range of motion and puts more work on your glutes/quads/hamstrings and less on your lower back, but you still get a lower back workout.
Yep
@@Fitafterfifthy And I am 54... so I know exactly what you mean. I do a lot of lighter work now to failure and then use machines to finish off the burn. If I do go heavy, I just grab a spotter but I have been doing this long enough to know you do not have to go heavy to see gains. I'm not trying to get huge... I'm trying to look pretty. :)
I’m a big fan of trap bar, too, but I have managed to strain my back with it. I changed my technique so I am set a bit more upright and it seems to work. As accessory lift, try one leg RDL with DB or KB. Won’t make you big but it will work on balance and stability which guys our age really need to preserve.
I swear by the trap bar also.
Yep, particularly if you are 188cm tall like me. With full depth barbell deadlifts I always had problems above 90%, strains, pulls, and it felt UNHEALTHY. Doing it from blocks was way better. And now I mostly use the trap bar
I agree that it's smart to alter your workouts a bit in your 50's (I'm 55), but there's no need to abandon these exercises altogether. For Deadlifts, I now use a Trap Bar with raised handles. For Bench Press, I now use a Multi-Grip Bar or an Earthquake Bar. I'm still able to perform these basic, essential compound movements, with much less chance for injury.
70 year old here, thanks very much! I used to be a runner and I'm still a cyclist. After an injury my MD said, stop the running and start lifting with a trainer. OK, so I read a few books, got the trainer, and my Deadlift went to 200 pounds; Back Squat 140; Bench I couldn't do because of old shoulder surgery. I did not get injured, and got a lot stronger. But, I've become so tight and stiff that I'm cutting back and listening to my body. I've switched over to more machines, lighter weights, and found the Concept 2 row machine with correct form to be great. Thanks again for backing up what my body has been telling me. A life with a lot of physical work has given me long list of injuries while keeping me in decent shape. Finding that middle ground of maintenance and strength is tricky as you get older.
I'm 70 too. Back is now fused, injured my shoulders in December, just now feeling good again. Concept2 is a great rowing machine. I will do leg presses, dumbells for shoulders, chest press machines and as long as I'm working out smarter, my injury issues are minimal.
Have you read Barbell Pres ription and viewed Greysteel podcast? 🏋🏻♂️🏊🦊
The only part of this video I agree with is the behind the neck pulldown. In fact I would advise everybody to do some sort of deadlift, farmers walk and sled push/ pull.
My neurosurgeon advised against deadlifts as I have herniated discs in my back.
I’m in my 80s and still doing deadlifts with no issues- Attention energizes and magnefies, intensional, transforms and changes
That’s awesome! As I say, if it works for you go for it!
Nice job…if I can do that in my eighties, I’ll be a happy man- in my sixties, it’s coming…
Yes, I welcome 80s, I'm preparing now in my 60s
Deadlift is soulsucking. Must be done.🏊🏋🏻♂️🦊
At 53, I developed a shoulder impingement from flat bench press too. I kept ignoring the pain for 6 months but now I'm taking a few weeks off to let it heal, then I'm going to relearn my movements with high reps and light weight when I start up again.
I respectfully disagree with some of this. Use it or loose it. If you're not deadlifting you need a different exercise for your spinal erectors and if it's sufficiently challenging the risk is the same. I have arthritis in my spine and deadlifting (conventional and RDLs) is the only way I've found to keep the pain away. I get very sore if I don't deadlift for a month. That said, it doesn't have to be close to the limits. I could do 250 for 10 last time I checked, but I normally only lift 225 for 5. That's enough to keep my back happy and I feel the injury risk is pretty low. You can lift well within your limits and maintain muscle. Things like not doing barbell bench alone without a cage applies whatever your age, it's just that when you get older you realise your not indestructible.
Strangely, if I deadlift with my arthritis, I can barely walk upright for two days after.
We're all different. Maybe yours is worse. I have the same thing in my knees which both dealifting and squatting helps with. How close to your max are you pushing? I am doing 5 reps with probably 7 or 8 left in the tank. My work sets are more like a warmup. Enough to maintain muscle and keep things moving
Funnily enough, my list would be a little different to yours based on what I've got hurt doing. Eg I'd say barbell bench is bad and unnecessary - it puts a lot of strain on the shoulders. Why am I saying that? Cause I'm just recovering now after hurting my shoulder last July doing barbell bench. Now I use dumbbells instead and my shoulders thank me for it. Yes, I pulled my shoulder blades in and down, didn't have my elbows out, etc, etc. Just like you, I did everything right, and I still got hurt. My shoulder pain was undoubtably less than your back pain, but it stopped me training for 4 months and I've spent another 6 gently working back into it. It felt like it was never going to heal, but then I discovered Indian clubs and they made a world of difference.
I totally agree…I also take collagen daily which has helped my elbows…
Have you tried reverse hypers?
Respectfully I am 55 and DL, Squat, Bench Press, Shoulder Press and Cleans. Squat and DL are in the low 500s. I have zero pain and zero injuries. Great technique and periodization prevent injuries.
Nice…I am 60, bench press 300# but clearly have neglected legs for years- can only do 225# on squat and 300# deadlift- very impressed with your numbers- will try periodization (and technique)
At 61 at a weight of 160, I still do 5x5 conventional dead lifts with twice my body weight once every other week. Love the metabolic stress and no issues. Yes, put those 1RM in the past.
I'm a weight lifter at age 62 and I wish I could dead lift. It always hurts my lower back and puts me out of business for a week or two.
I’m 75. Still do dumbbell flyes but I use a lighter weight so I can control eccentric and concentric motions. I barbell press but in a rack with a bar that is set to my chest level. It’s impossible for the bar to hit my head or face. Let’s get serious. As we age we need to be realistic about our lifting. I’m not going to lift as hard as I did in my 20s. But I can lift a decent weight, gain or increase muscle size and strength and provide myself more healthy living into my 70s, 80s, or 90s. Keep lifting! Stay strong.
At 74, I don't do deads, barbell squats, behind the neck lat work, and barbell bench press. I do flat bench, incline bench, and seated dumbbell presses. I do lateral raises using cables (not dumbbells) with light weight and a lot of reps. I do a small pyramid routine for all of my dumbbell exercises. I suppliment with Creatine to help with recovery and to maintain as much of my muscle mass as possible.
Thanks for sharing !
I only started deadlifting at 50, not giving it up now!
the Nautilus dead lift / shrug (?) unit is fantastic in terms of ergonomic 'friendliness' and individual variability wrt loading and range of motion. good form prevails, as usual .. YMMV
@@williamtomkiel8215 That piece of equipment costs more than all the gear I own!
me too! I never got any strength in it until around 48. Im 53 and I was just at 225lbs a few weeks ago, building back up
Same, never did a rep of squats or deads until I was 50. I am 63 now and can deadlift 405 for 5 and squat 365 for 5. Never had a back injury other than on the leg press machine (if you bow your back off the pad you'll find out why).
Same and about to turn 52. Deadlift completely rebuilt my back along with yoga.
I train alone (and 75 years old) so use a machine for inclined bench press and shoulder press and squats, this is an old machine but very versatile, and I can push as hard (if i want to) as I like safe. Inclined Cable flies is what I do and have done for years.
Im 57 and i agree with most of what you just said. Ive never liked deadlifts so ive never done them, i like doing dumbbell flys so i do them on the floor, have done for years now. Your spot on about front delts, i don't do anything for front delts and they look good. Behind the neck cable pulldown, i find them comfortable and have never had a problem with them so ive continued doing them. Very good video, talking a lot of sense, all coming from experience.
I'm 52. My personal experience with deadlift is exactly opposite. I find heavy conventional deadlifts very important in maintaining overall strength. My current 1RM is 2.5x my bodyweight. I have no chronic back pain of any kind. Barbell bench is also 2x a week for me. I have a bench with sturdy safety bars. I have failed reps, and the bars are set about 1" below my chest. The big 3 powerlifting movements along with overhead press are the majority of my training. I hardly ever touch dumb bells or cables.
Dead lifts and squats are therapeutic. I do not intend to give up on them
What do you think of the trap bar deadlift?
@@gothops2632 I rarely use it, but it has some benefit. The real problem is the angle that it typically holds your arm and shoulder out away from the body. Most trap bars don't allow a straight down hold.
I like your channel and enjoy your videos but like many others, I disagree with not doing deadlifts. I am 55 and have been training hard for about 25 years. I have had a few injuries caused by deadlifts over the years but I believe it has done more good than bad for my back health over the years. There are really only a couple lifts, the deadlift and the squat, that are intense enough to help boost test and growth hormone levels and they only work if you lift heavy. I typically stick to weights in the 3-7 rep range but a few times a year I will pull singles. I can still pull 5 plates at 55 and 185lbs.
I am 48 and just started working out. I am so glad I found your channel as my routine includes dumbbell flys and front delt raises. You just saved me from potential injuries and I am very grateful for it! Thank you!
Welcome aboard!
For Chest Flys, I have found that light or medium resistance bands work great as well, as they provide constant tension without straining the shoulders. Use 2 matching loop bands anchored at points to your far left and right (as opposed to pulling from behind you) to pull across the chest. Sometimes I'll alternate it with cables. I'm 48 now, been using RBs on flys for several years now.
I’m in my upper 50s and have been training for over 40yrs, and I train very smartly and enthusiastically, and I actually already avoided the exercises you mentioned, plus I avoid barbell rows, because I severely injured my back while doing them in my mid 20s, but I do plenty of various pull-ups and other types of rows with great success.
Was it bent over rows?? I am thinking about quitting them, and I am about your age. Thinking about doing them and letting the bar touch the ground after each rep
@@manfredmann2766 People can react differently to certain exercises, I’m 6’2 with a exceptionally long torso, so non supported bent over back exercises are definitely risky for me, But you might be different.
In 2019, I was 56 and badly hurt one of my shoulders on the pec deck. It took months to heal. I still bench with a spotter and deadlift using a trap bar.
For deadlifts: Some can do it, and some can't. I'm 53. Been lifting since age 16, and I have a solid enough foundation where I can do them safely. Your advice is a "blanket statement". Check out Paul Sklar and many others over 50. So...some can, some shouldn't, and most can't.
For behind-the-back lat pulldowns: Probably no one should do them for anatomical reasons.
For DB flyes: Check out several videos at "Athlean X", and Jeff Cavalier will go into further detail.
For bench presses: it doesn't matter your age if doing a 1 rep max...you should ALWAYS have a spotter. If no spotter is available, burn out your chest by decreasing weight and focus on super-slow negatives.
For front laterals: they're fine to do. Yes, most pressing lifts involve the anterior debts, but isolation exercises are fine to do.
One exercise to add to your list that NOBODY should do: upright rows. Putting your shoulders in INTERNAL ROTATION WITH ELEVATION is exactly how physical therapists test for shoulder impingement. It's a garbage exercise that belongs in the trash bin of 70's and 80's era weight training.
Love your videos but I got to say I do four out of those five exercises at 52 and honestly will continue (respectively) I would never nor should someone ever think about heavy bench press without a spotter that's almost a given.
Same here. I would add spotters arms/power cage to the last sentence. I think it's probably superior to a human spotter as the metal can't be distracted. A combination of both is the best as you can get a lift off/forced reps, etc. As for the basic compound movements, I don't plan on changing my routine, with the exception of going heavier, lol. I've tried higher rep bodybuilding stuff, but I get bored doing 10 plus reps and always end up adding plates to the bar. I think people use age (or any number of random things) as an excuse. If somebody doesn't want to go balls to the wall heavy on bench or squat or deadlift, that's fine. If you just want to use machines, that's fine. It's also fine if somebody likes peaking and doing 1RM's on the big 3. Everybody has different goals at the gym. Personally working up to chipping a PR is what motivates me to work out 12 hours a week. Everything worth doing usually involves some element of risk. Some people ride a motorcycle each day. Other people fear going on an expressway in a 5000 pound SUV. Personally, I think nothing of loading a few hundred pounds up and going for it, but am a bit afraid to try things like creatine, which most say is harmless (shrug).
Am 71 and continue to do all the same basic weight training movements I did when I was 18. Get breathing and form down first then add weight.
Had hip replacements at age 59. Recently did four reps of machine squats with 450.
67 here. Deadlifts are fine with proper technique and safe lifting, my main exercise. Bench press is fine - I always go for higher weights with a spotter, lower weights at higher reps are not a risk. I have been doing frontal lat pull-downs for over 15 years. I aim to keep my back strong to do deadlifts and not vice-versa. I had an office job for 40 years before I retired. Your alternative exercises are useful and interesting.
Thanks for sharing & for tuning in
I’m 97 and I still deadlift 4x my body weight. I believe in em.
I was born yesterday and can already dead lift my own weight. 7lbs 8 ozs.
@@cornstar1253me too!!!!
The good thing about this video is, there are progressions available for those who still want to get the benefit of these exercises but cannot do them due to some previous injury or something else. And if you do these variations/progressions, then you start to strengthen those areas of weakness before attempting the real thing (if at all its necessity) - Thanks for the video.
Thank you for tuning in!
Hex or Trap bar deadlifts are a game changer. Puts you in a natural neutral position.
Do barbell deadlifts if you compete or desire lower back pain. Professional athletes use the Hex bar for Deadlifts. Better strength gains and less risk for injury.
Always lift for you and your goals, not someone else’s!
As my doc said, keep doing what you want. Just dial down the intensity. I'm 78
Excellent video but in my opinion if the deadlift is eliminated due to risk of injuries, then a very good argument could be made against free weight barbell back squats(there is absolutely nothing normal about having huge amounts of weight loaded on a spine) during back squats). Smith machine fronts, hack squats & zercher squats are awesome alternatives🤔🤷♂️
There are definitely more than 5 that could be mentioned
This is great! I’m 56 and workout alone. My goals now start with safety.
54 here. Have had an ACL repair and separate torn cartilage surgeries on both knees, a foot surgery, spinal stenosis in lumbar and cervical spine, as well as bulging L4/L5 disc. At 54, I do conventional, sumo, and Romanian Deadlifts. I have not maxed out in years. However, these exercises have helped my back a great deal.
Awesome! Thanks for sharing
As a 60 year old who has been weight training for only six months ( although my work is often quite a workout) i agree 100 percent with this advice. ive had shoulder injuries in the past so have learnt at what angle to load them usuing weights and not to go heavy
I tried stopping deadlifts after I noticed my neck would hurt for 2-3 days and would have a headache but would never feel like I was getting a good pump in my back so I started back but only doing 225lbs for 8-12 reps and I would start out from the rack. It made a huge difference in how I felt after back day and so far so injuries, I slow started doing my squats on the smith machine and that made a big difference too. I do agree with the rest of your recommendations and I backed down on a lot of heavy barbell and dumbbell lifting and starting going with machines and cables, focus more on the stretch and squeeze and I may not be as strong as I use to be but I definitely look better. I just had to get out of the ego lifting mindset and things have been going great. My advice is to know you age and limits, that goes a long way.
Im 44, deadlifts have been a staple of my qorkouts for decades and i put on so much mass because of them. But just like your experience i got a disc bulge that debilitated my workouts for years. Good video and great advice.
I think, it is also a recommendation for over 40 or earlier 💪
My alternative Exxcercises I like most…
Deadlift:
- GHD
- Reverse Hyper
- One legged Deadlift (Kick Stance)
Squats
- heavy Sled Push/Pull
- Split Squats
Benchpress (Barebell):
Still do it but use a Multigripbar an neutral Grip for Shoulderhealth
Shoulderpress/Militarypress
- Focus on Sidedelts
- If you want to press: Do Landmine or Vikingpress
Dead lifts are the best all around exercise I have ever done. Doing them for over 40 years. You have to use mostly your legs NOT rounding your back. I do bench presses, dB flys, and lateral raises. I agree on eliminating front delt raises and any kind of behind the neck exercises.
Key is to be in the gym and be consistent, don't over train, let your body rest appropriately and recover. Fight the good fight.
Thanks for tuning in & commenting
I took up deadlifting at the age of 61 when I started to experience significant pain and inflammation in the knees from osteoarthritis. I credit the weight training with delaying the need for my first knee replacement for 8 years. Now at the age of 71 I have deadlifted 192.5 kg in a recent competition. I find that working on good technique and being conservative in rate of progression helps avoid any significant injuries and keeps my knees functioning. I had intermittent pain in lower back for years from a breakfall injury. Once I started deadlifting it completely disappeared.
If deadlifts are an issue for some then try doing rack pulls if you want more focus on your growth or strength in the back with less strain than a deadlift.
Thanks for this video and advice. I am 72 years old, fit, and athletic, but have never done deadlifts with a barbell. Recently I have been diagnosed with osteoporosis of the lower spine, and have started weightlifting and dietary supplementation to help build up my bone density. So far, I've avoided deadlifts, concerned about injuring my disks and/or vertebra. Have any of you been similarly diagnosed, and experienced success in improving spinal bone density, as well as lower back strength, by doing deadlifts?
It's funny how all the exceptions to the rule have chimed in, but for the most part you are absolutely right.
My dad does pretty much all these exercises regularly and doesn't get injured and he is 72. Behind the neck pull downs are ok as long as you do them as a high rep 1 set finisher after regular pull-downs just going for pump/fatigue burn. If you have mobility issues and can't dead-lift from the floor work up your t-bar row spinal development with moderate controlled reps and do some RDLs for sets of 8-10 stopping mid shin. I had a lower back injury that is just getting better now after 2 years but I effed it up front squatting to heavy when out of shape not from dead-lifting. I still front squat just from zercher position instead of at clavicle.
I stumbled across this thanks to TH-cam's recommendation algorithms and this is such a valuable video. Thank you so much for such an informative, well-constructed and well-presented video. I hope you recovered fully from your bulged disk.
As someone who suffered a ruptured disk about 14 years ago, not in a gym but essentially doing a dead-lift on something really heavy, I cannot emphasise how much anyone should not want to go there. As with any injury there is a huge range of severity from incident to incident but in my case I couldn't leave the house for 3 months even in a wheelchair because the vibrations caused unbearable pain (even using Morphine patches), I couldn't bath or shower for those 3 months due to restricted movement (I needed sponge baths), and as it got worse and worse before I recovered I needed carers to come in and do all the basics around the house for me.
People really should listen to your advice because although I am now recovered and can live a mostly normal life, except that I don't do any racquet sports anymore, I still have to be really careful and every 6 months or so I have a couple of weeks of terror when I get some small muscle strain in my back from walking awkwardly and worry that it might turn into a full-on recurrence that will make me house-bound again.
I'm 65 years old and if there is one single thing I would change in my life it would be to go back in time and not do that stupid solo lift of that very heavy object (which ironically was the base of a very heavy electric wheelchair that my mother used).
Welcome to our channel & thank you for sharing your thoughts
I agree with 1 of these: Behind-The-Neck pulldowns (or BTN overhead press) bad for shoulders at any age; I quit doing those in my early 30s. However...at 56, I'm setting PRs in the big 3 (and yes, naturally). My current split has me deadlifting and benching together. Maybe it's good genetics, maybe something else, I don't know, but I believe you can do these exercises, with a decent amt of weight, at any age. Have a trainer/spotter if you're newer, but get after it. Deadlift and squat increase bone density and testosterone, i.e. keep us young-ish; why give that up?
Agree.. so much has changed as a 60 years old...and yes i adopted my ways as i grow older..im picking and choosing that my body can handle in other words im getting smarter
I’m 51, I don’t do deadlifts but I do Hexbar deadlifts, I still enjoy the ability to lift heavy and progress slowly with this, I swapped out the deadlifts for partial deadlifts, I believe these help me with farmers carry,
I like seated cable flys, I like indirect Lat pull-down, I do incline bench press, I am lucky enough to have a Powertec WB which is a great piece of equipment designed for people with no spotter, your correct with front delt raises I have good front delts due to other push movements.
Yep love my deadlifts. At 67 years old twice a week. Still doing dead lifts, but I pull body weight 150 lbs 10reps x10 sets, twice a week.
Almost age 74 here: I bench pressed 315 a couple weeks ago. It's my personal best since about 25 years ago when I could do more. I don't have a human spotter in my home gym. You don't need a one, really. If you've got the correct spotter pins on a rack, doing the bench press is about as safe as anything else. If you're trying weights out of your realistic experience zone, you could get hurt. That's true of any exercise. All in all, it's just a matter of not being foolish -- and have a "structural" spotter if no one is around to help. I agree that deadlifts (and squats) are risky for older guys especially.
Doing inclined chest press under the Smith machine cured one of my biggest troubles. Lifting the dumbbells up to the chest was killing my left elbow with Tendentious. Under the machine the weight is already up and in position and I can lift with zero tendentious trouble.
That’s a good adjustment! Thanks for sharing.
I use only bands. I wish I started doing this 10 years ago. Best workouts everrrrr. 35 year weightlifting vet💪🏻💪🏻
I agree with everything but the deadlift, I think it’s a movement we need as we get older you don’t need to go heavy but I believe that and squats are vital as we age .
Agreed, for maintaining balance and stabilisation strength. The machine-based squat replacements simply can't and don't help with this.
I am 49 and do all the exercises you are asking not to do. Although I do not agree with you fully but I see your point. I am one of the heavy lifters in my gym almost marching the young guns half my age. But I will be careful going forward. I am not going give up any of the exercises but will be cautious
If what you do works for you by all means go for it! I found out there was a huge difference in 49 & 53 when it comes to weight training & suddenly what I once did I couldn’t do
60 years old - strongest I’ve ever been and do all compound lifts heavy- wasn’t always this way (tweaks and injuries through the years) so I almost gave up 15 years ago until I started using collagen- I honestly have no idea why it is hardly talked about- I literally have no issues now (notice when I stop taking it, pain starts) just my 2 cents…
I'm 64 and only started lifting at 60. I both love dread the deadlift and it has made my back so much stronger. My max is only 245# so it's not crushing weight. Likewise I do bench press but my weights are modest, 165# max and I am very careful with moving up to higher weights. No doubt I could progress faster with a spotter, but it keeps me healthy and strong enough for an old guy.
thank you for your valuable information. I am a 60 male, and I do push-ups, light abs what we’re and squats with no weight at all. I have had no issues whatsoever. I agree 100% that an injury at this stage in our lives can be chronic. I cannot take by lifting weights. By doing these three exercises, I have had a lot of strength and firmness that I cannot believe.
and that is why you do isolation work and pullups. arms must be trained specifically, for their own sake. face it, anyone of us can be injured. its all about minimizing the risk, not necessarily stopping a movement.
I think it’s important to limit axial loading, especially if you don’t have years behind you and a well developed set of supporting musculature. I have to limit any hinging or bent over work as well these days, it sucks but your back is pretty important.
Agree completely regarding shoulder volume. I’ve found I need to be much more selective in the exercises I use and I just can do as much as I used to be able to handle. The mind is willing but the body is reluctant!
I deadlift 2 times a week. 1 heavy session at 230 lbs max, and light but high reps at 180 lbs. No lower back problem eversince. I'm 58 years old at 160lbs and 5' 7" height.
I can't do deads because of my sciatic nerve. However squats are good for me with a decent weight. It still engages my lower back and core just enough but doesn't aggravate the sciatic nerve.
I agree with nearly all of this being over 60. I don't go near a 1Rep Max. A calculator to calculate this has saves me injuries. I've hurt myself too often going all out even with good form. For deadlift I don't lift too heavy and use squat racks so I lift starting about 12cm from the floor. I get most of the benefit with less stress on the lower back. I also use an easy curl bar to have less stress on the elbows. A straight bar just doesn't work for me. Warm up sets that build up to the weight I want to work with is crucial compared to when I was younger. I do exercises for the rotator cuffs in the shoulders to keep them aligned. This helps a lot or I start having shoulder problems. Overall , weights helps to keep some muscle.
Leg press does NOT replace squats unless you are isolating the quads. it pretty much removes ALL the upper body work that goes into squatting as well as the bracing of the girdle (abdomen/back/obliques). it also removes the proprioception attributes of the squat. ALL this said, people do need to start where they are. Use the proper progression, especially if you are just starting out. and if recovering from injury, you might need to work through the whole progression yet again. THAT said, always remember that joints are supported by muscle, tendons and ligaments. Because of the nature of the different tissues, they train up at different rates, with muscle tissue being the fastest. Tendons and ligaments are the most fragile of the three. Work to the limits of YOU and no one else.
Really great alternative movements you mentioned. I'm 48 now and have noticed that things are a lot more sensitive than they used to be. Probably always were but I didn't often feel the wear and tear in my younger years.
I think of how many times I would just read or watch something and then go do it with no thought of the possibility of injury. I'd hear about all these "must do" exercises for building a physique. My goal wasn't just the physique, it was health. I often forgot that part until I was put in a position to have to review my real priorities in life. I was never injured that set me back for long periods though I certainly could have been with the risks I took lifting. That could vary in reasons from not being warmed up enough, using too much weight, form, the list goes on.
I've learned to love using machines more, no need to move weights around, just set a pin, and go. I more recently had a hip flexor strain which took about a month to get back in the right direction again. Having something like that affects almost everything and definitely requires a change in strategy. I was thankful that I was able to continue to walk without a lot of discomfort though I had to build it back over the month. I strained it on a combination of decline sit ups with weight over my chest in addition to weighted glute bridges. Again, I had not considered possible injury scenarios as I had never experienced them before. I was simply focused on wanting what I wanted from the training in terms of results. I got a refresher on needing to consider the safety of my training now and will continue to do so. I couldn't imagine having my quality of life impacted in a significant way by something that I could have avoided.
It was hard for me to accept a few years back that the majority of my natural potential has been reached and I need to be happy with fitness as a lifestyle. My peak is long behind me in terms of muscular size. My goals are different now and longevity is my biggest goal. That comes with nutrition, rest, emotional health, relationships, and how I spend my life in general. I think the natural guys of past generations had it right and I'm moving in that direction in terms of physique. Can care less about prs and being a mass monster. I've noticed anyone that pushes the envelope for long enough just ends up injured, sometimes chronically. Accepting limitations is part of aging. It can be tough though freeing.
I'm looking forward to watching more of your videos. Thank you. Blessings
Aim for the moon! You got this! Thank you for sharing your thoughts & for tuning in.
Agree with all of these. I don't do dumbell flyes or presses because rotating the weights to the ground affects an old rotator cuff injury. I do machine flyes instead and machine incline press, as bench press is rough on shoulders. I do 11 exercises total one warmup one heavy set, to failure,
per Mike Menter. Workout every 4 to 7 days. I have made tremendous gains in one year, at 63.
Thank you for commenting & tuning in!
I do the deadlift with no problems I do the dumbbell flies with no problems. I agree with you on the behind the back pull downs, the barbell bench press (I do the dumbbell press) and I agree with you on the front raises no need to do them.
Oh yeah and I’m 63
Thank you tuning in & sharing your thoughts!
Im 49 and i just pulled #410 for 8reps, so its mostly knowing your limits and slowly working towards and passing them.
I’m 68 and still deadlifting! Never really had an injury!
Not yet 😅
58 here retired bench competitor and I agree with all of the exercises and would add weighted dips. You can really hurt yourself going too deep with weighted dips I use tricep pushdowns multiple angles for triceps now
Thanks for sharing
I am 57 and do dead lifts all the time with moderate weight for reps without problems, but I take your point. I like deadlifts beacause they work my entire body while doing them.
That’s awesome! Always do what works for you that’s most important. Thanks for tuning in & sharing your thoughts in a respectful manner!
I'm going to throw in my 2c and say that I think the landmine deadlift is a great replacement for the conventional deadlift as you get older. It feels safer because you can maintain a more upright posture, but it still gives you a great posterior chain workout. Personally, I think it's superior to the trap bar, which feels more like a squat.
I'm 66, and have previously had bulging discs, but I switched to the trap bar for my deadlifts, it's the best thing I ever did. They are now a mainstay of my workouts.
59 here and still deadlift, but I’ve shifted to the more forgiving deadlift with the hex bar and the Romanian deadlift from a racked position. Both of these still work the lower back and glutes but they tend to place more emphasis on the quads.
I'm 64 still bench squat deadlift after over 40 years of training. I train alone,power rack is great for failure trading,I made my machines to fit me
Good advice. There are many people that can do them, but for many others there is risk. I am 72 and just startd lifting heavier. These exercises dont totally safe , so I appreciate the alternatives
Right on
The gym where I train does not have barbells, they said they took them out to keep people from killing themselves. The standing behind the neck barbell presses and the alternating standing barbell press moving to behind the neck press.
I’m a 71 y.o. 115 pound female and I love deadlifts. They’re my favorite lift. Lifted 300 in a meet last year. Even though I’m not giving up deadlifts I also think there’s much good advice in this video. I tend to push myself too far and injured my shoulder a couple of years ago so it is wise to choose your lifts/exercise carefully . From my coach, “just because you can doesn’t mean you should”.
That’s awesome with the 300 LB lift. If you’re conditioned for it and it supports a goal absolutely go for it! Thank you for sharing this & thank you for tuning in to my channel!
58 years old and incorporated resitance bands to my lifting. I can load up the resistance without the joint pain.
I bench press within a rack, properly set up it's very safe. I've had a few mishaps and dropped weights, but no problem at all as the rack kept me protected.
I had sciatica pain from a bulging disc. It stayed with me for two years of on and off despite trying various forms of exercise, supplements and anti inflammatory medicine. It was completely gone in three months of doing deadlifts. The correct form of deadlifts trains the muscles that keeps the spine and back straight. When these muscles are strong they support the discs in place.
That’s awesome! Thanks for sharing your experience
Shoulder surgery and old age changed these exercises for me (except for simple front delt raises-I always thought they were goofy. I use Romanian deadlifts, machines and cables for presses, and I never get near max. I’m going for function and longevity now, and it’s been working.
Thanks for sharing!
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.
Thanks for the input
I've never done deadlifts because they always looked too dangerous to me, and that was before I had any back issues. Now, I don't even do dumbbell squats. I limit myself to using a leg press machine set so that my hips and knees don't bend more than 90 degrees. I have always done dumbbell chest presses. I find that I get a much better total workout because I have to control the dumbbells in 3 dimensions, unlike with a barbell and certainly with a machine.
78.5 years old and I find your videos very helpful. I do most of my weight work using kettlebells of moderate weight. My bench work is done on an incline bench with 25 to 35 lb KB's. My training partner is my beloved wife who keeps a close eye on me. All the best and thank you.
That’s awesome! Thanks for sharing
I agree with 2, 3, 4, and 5. However, #1 is a phenomenal exercise with appropriate weight. Also, Romanian deadlifts, bent over rows, and squats.
Yes, I find those exercises you mentioned troublesome of my joints and do alternatives too.
I cycle different exercises instead of conventional deadlifts and do dumbbell romanian deadlifts, trap bar deadlifts, rack pulls, suitcase deadlifts or sometimes simple hip bridges.
I do neutral grip pulldowns to the front instead of behind the neck
I avoid bench press and do pushups, standing cable press or the chest machine press. I avoid chest flies altogether due to sore right shoulder.
If I do front delt raise, I do it with thumbs up to the ceiling and at a 45 degree angle. I usually don't both with them though and just do dumbbell shoulder press and use cables to hit the side and rear delts.
Thank you for sharing your thoughts!
59 here. There shouldn’t be any limit on any exercise provided you’re doing it correctly. The main reason for resistance injuries is going too heavy at any age. Research shows that both manageable heavy and light weightlifting can increase muscle strength and mass, and that lifting light weights can be just as effective as lifting heavy weights. I typically will run a 5 or 10k and then spend another 30 minutes doing resistance. Most of my resistance is with both a 35 and 50lb kettlebell.
The flys caught me off guard but the others are obvious to me. 30 years ago I had a nasty back injury from dead lifts. The doc scolded me good on not doing them. Haven’t done rear pull downs in decades cause they felt unnatural. Agree that front delts get enough from chest workouts and not needed and they hurt my joint. Don’t bench because no longer have a typical gym.
My lower back has been crippled, I've walked into the gym and did moderate deadlifts and been completely cured...
Awesome!
I agree with behind the neck exercises, do flyes very light at end of chest with very little weight and don't go low, instead you can use pec deck flyes
My back pain went away when I started deadlifting. I don’t to crazy heavy though - just 224lbs. I feel like it’s a functional lift - something I will do when I’m picking up stuff off the floor. So I don’t really want to stop. But I’m willing to try some of the alternatives!😊
If it helps you don’t stop it!
During years, I was training a lot. But a lot. Then I did hurt myself. I had to go to the chiropractor and do massages. Then I did a lot of other exercises and yoga to get back in shape. Then I started using resistance bands. I love it and it's not painful as weights. The only thing is that it's complicated to do the exact move as with weights. But it's way better for your body.
I do dumbbell flies but I purposely put that at the end of my chest/tricep workout so my chest is already burned up so I can go with extremely light weight like 35 lbs for 4 sets then reduce to 30 lbs for the last two where I really stretch it and go slow, I get serious burn in my chest and triceps without having to have a heavy load. Hopefully this never gives me any issues, I'm 53 yo. THANK YOU for your great advice! The first two you listed I have always avoided because I felt they could be prone to injury if not done properly and even if they are done properly.
Thanks for sharing & watching! Keep up the great work!
52 and deadlifting light weight actually helped my lower back pain.