When I was a kid, I bought a 110 pound
barbell set. So did all of my friends.
There was one difference, though.
I actually used the thing. I trained. The
other guys all quit after a week or two.
In junior high and high school, I was one
of the few kids who lifted weights all year
round. Even most of the other athletes tended
to skip the weight training. For some reason
(which has never made sense to me), they
didn't like it.
I kept on training in college, and I've been
training ever since.
Today, I'm 54 years old, and I still go out to
the garage and hit the iron a couple of times
a week. And I train pretty hard and pretty
One thing I do NOT do is over-train. As you grow
older, it becomes very easy to over-train -- and
if you fall into the over-training trap as an
older lifter, you can look forward to nothing
but sore joints, aches and pains and
How do you avoid over-training?
You do this:
1. Use abbreviated training programs.
1A. many of my current workouts consist of
a single primary exercise. At most, I do TWO
primary movements in any one session.
2. Use perfect form in all of your exercises.
3. Use the heavy/medium/light system or a
simple cycling system so you don't always
train with your top weights.
4. If an exercise hurts, replace it with an
exercise that works better for you.
5. Lower reps are less fatiguing than higher
6. Pay attention to diet and nutrition.
6A. You want to be strong and lean. Focus
on your training to build strength and
focus on your diet for getting (or
staying) lean and muscular.
7. Rest and sleep are more important than
8. Work on reducing your over-all stress
8A. I know, I know -- easier said than
done -- but it's really important to
maintain a tranquil mind.
9. Do enough cardio work to keep your
heart healthy (but don't do so much that
you wear yourself down).
10. Do things that you ENJOY when you
train. The more FUN it is, the BETTER
So there you have it. Ten tips for older
lifters. I pay attention to them -- and
so should YOU!
As always, thanks for reading, and have
a great day. If you train today, make
it a good one!
Yours in strength,
P.S. For more detail about effective
strength training for older lifters,
grab a copy of Gray Hair and
Views 239 Comments 1
|11-01-2013, 12:32 PM||#2|
one rep is plenty!
Less is More
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