Where to begin?

Maybe you have always wanted to lift some weights and gain muscle and strength. But you were busy working and it simply never happened. Or maybe you did some of this training back in your teens or 20's and would like to start up again.

Here are some tips to get you off to a good start.

1. Don't be too aggressive. Lifting heavier weights can hurt you and possibly damage your body. You don't need to rush into anything. Start light and maybe even without weight. Use a book in each hand or a brick, or whatever you have to get moving and acclimate your joints and muscles to this work. Remember Charles Atlas and his dynamic tension?  This was done without any weights, you go through the exercises by adding your own tension to the muscles involved, pretending that you are lifting or moving weight. This works...you may not make large gains but it is a place to start.

2. Set a goal to just DO THE WORK. If you can get through a 20 minute or 30 minute routine 3 or 4 times a week you are on the path to success.

3. Check your progress, by keeping notes of where you are at the start and updating after every workout/ Once you see some progress you will be gratified and motivated.

4. Keep it up. even if you are feeling sluggish and tired, a bit of training will actually revive you. Get through it and see.

Enjoy what you do! Use the mirror and see the results. Just be patient and look towards the goal.

Get healthy. Stick to a lower carb diet by eliminating sugar and most if not all grains. Balance proteins with good fats and lots of vegetables and some fruit. This works.

See CUREALITY.com   for more diet tips.

Check out this article on the benefits of training for older people.

More weight than I thought

I checked the unloaded weight of the squat machine I have been using. It says 52lbs.

I now know that my squats have been 1 set each of 5 reps X 142, 232, 282.   Not bad for a 140 lb guy.

Also bench press with olympic bar is 1 x 135, 155, 175

The low rep method is working well for me...

I sometimes add a set of Pullups - 10 reps, and assorted other things like dumbbell shrugs with 45 each, or tricep presses after the bench press routine. Keeps it interesting.

Cracking the 200lb level

If you have been reading this blog you know I am doing a low rep 3 set of each power workout.
The goal is to maximize strength and use the large muscles to do all the work.
It s ok to add a few sets of other movements you enjoy or feel a need for but stick to the basics and see your progress.

I weigh 140. Not a big guy at all. After 4 or 5 weeks on this power program I broke 200 lbs in the squat.
For me that was an arbitrary goal I had set. I record all my lifts after the workout on my cell phone.

I started with squats-  55lbs.x 3 reps, 75lbs, 95 lbs. Progressed up a bit each time it felt right. No stressing no over exertion, no damage.

Now I am doing 95, 145, 205.

Making progress.

In the deadlift I  am moving a bit slower as the lower back for me is a problem area I need to be careful about.  I am now doing 3 sets--  reps--85, 105, 125.

Still progress without pain. At 65 its time to say "less pain = more gain".

Keep on lifting.

Two weeks of the simple method

I did my 6th work out today:  the 3 sets 5 reps plan.

 My squats are now 125, 175, 195lbs then the
Deadlift ( I am being careful as back problems have plagued me for 30 years) with 85, 105, 125

I have progressed nicely in just two weeks. I will be squatting over 200 next time around. At 142 lbs bodyweight that is pretty decent.

It is tempting to change the plan, and add more stuff to the workout. But I am holding onto the original idea, and only adding some Pull-ups, ab work and stretches at the end.

The whole thing is over in 20 to 30 minutes which is great.

Keep it Simple!  I will post additional results as they become available.

One week in

Did 3 workouts with the new/old syle method. Started light...50 lbs on olympic bar for squats the first day, then added 25, then 25 again so I ended up at 100.
Same for the bench presses. Also deadlifts. Taking it easy the first day.. NO injury is worth getting.

Leave the heavy stuff to the 30 year old dudes.

Second workout day I did Squats, deadlift , barbell curls, overhead press.

Third workout day I did squats, now 50,100, 150 3x5. Deadlift 50,100, 125.  Benches were 125 for 3 sets of 5.

I added a set of pull ups just to do them at the end. Did 10

If this progress continues I should hit some decent weights in a few weeks.

Feeling good too...

65 and counting!

Back to the basics!!

I feel a bit like I am in a rut. After my 65th birthday I need a change in the workout routine. Working out 5 times a week though only 30 minutes per session, it still can get old.

So its back to basics for me,,,for awhile. Here is my new ....old...plan.

3 set of 5 reps each  alternating days with a rest day between.

Squats, Deadlift, Bench presses.  
The squats were a problem because of a rotator cuff  issues I could not hole the barbell across my shoulders.
So I opted for the standing squat machine. This has pads over your shoulders, so no arms needed to hold it.

Started light..85 lbs, then 105lbs, then 125lbs for each exercise


Next day will be squats, rowing, barbell curls, overhead presses.


Hope for some added interest in this and some r-e-s-u-l-t-s!!!

Going Lighter

If you are like me you have aches and pains that just seem to come with the aging process. I found that lifting heavy all the time was really hard on my body. Especially bench presses and squats, tow of the more important lifts in my routine.

So I bit the bullet and went light!  I dropped the bench press altogether. I went to dumbell flyes, using a weight I could get 15 reps out of. I use the cable rowing machine as a back exercise with pretty light level there too. Also the leg press with only 175-200 lbs on it.

The point of doing the 15 reps is to go slow and still get a good pump out of it. It has been shown that exercising to failure with light weights does as much for muscle as the heavy weights lower reps does.

SO why hurt yourself?  If you are having joint and lower back pain, try this lighter routine and see what it can do for you.
  Oh and don't skip the stretches before and after....a few minutes makes a world of difference.