TRAINING Tips for OLD(er) LIFTERS!
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- Опубликовано: 27 июн 2024
- 00:00 Welcome Fellow Old(er) People
00:30 Is AGE JUST a NUMBER?
01:13 Shorten Duration, Increase Frequency
02:40 Stretch out your Split
04:08 Add More Functional Training
05:58 Upcoming and Outro
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It doesn't go away. You continue to look in the mirror and think "who the heck is that old guy?"
Reality is harsh sometimes.
Yep . The joy of 65. 🤣🤣🤣🤣
Yep
😂😅
Truth....
That being said, keep at it.
I'm 47, and over the past year farmers walk has become my favorite exercise.
I am 73 and have been doing you programs for over 2 years. This training tips for older lifters has been very informative.
I’m now 59 and over the past few years I’ve shifted from chasing numbers for the big three lifts to functional strength training. I still squat, DL and bench, I’m just more concerned with holding muscle mass and healthy bone density. You’ve really influenced me to take up functional exercises and I’m enjoying the results a lot. You are the best Brian!
Agree on all counts 👍
What have been some of your go to's? I'm having a hard time with injuries that I can't really push the big 3 anymore and it's aggravating(because obviously I love pursuing strength), so I'm needing to find other ways to challenge myself... I will be just as you described, still doing the big 3 but I'm going to have to focus elsewhere because PR's just aren't worth the amount of madness I'm running into at the moment.
I'm 52 and totally agree. Ego lifts are long gone for me. Now I seek results and the benefits
Keep crushing the big three but use all specialty bars: SSB, trap bar, your favorite Swiss bar. And double up on rows. It worked wonders for me. Physically and mentally.
It makes a massive difference in how you feel a perform!
Will be 55 in a couple of months. 5-10 240…Still Squat and DL in the low 500s, Bench in the high 300s and Press in mid 200s. I lift at 5am 4-5 times a week for 60-75 minutes and do 3 40 min cardio sessions throughout the week. I stay with core lifts and add dips, farmers walks and pull-ups. No pain, no stress all good. Never Give Up.
I' mm 55 with over 40 years under the bar, your tips are pure golden pieces of training wisdom, can't wait for the future for more programs with mixed modalities ( barbells, special bars, kb's, sandbags, sleds and some strongman items 😉) periodized just for us old geezers..!
I am definitely going to make a "Master's" Program very soon!
20 minute workouts are the thing I've actually found that doing my entire body 5 to 6 days a week to some capacity at 20 to 30 minute sessions have been phenomenal so I'd love to hear more about this topic on your channel thank you for sharing this
Not being confined to a 7 day week has been huge for me personally when I feel beat to hell from BJJ. Taking an extra day rather than digging the hole deeper helps a ton.
That is a really great point!
I am 67 years old, I have been lifting for about 8 months. I am starting to shorten my volume while increasing the frequency and intensity. I am seeing gains but they are slow in coming. thanks
Great information and video good sir! I turned 46 this year and have lifted for almost 20 years. The old bones just ain't what they used to be. More farmers carries for sure!
“When time is short, the clock needs to become your coach.” That was an incredible piece of advice you gave me! The RPM program and stretching out days like you said has been an amazing addition to my life!
Keep up the amazing work Brian! And Happy New Year!
I very much enjoyed our coaching call brother! I hope to speak again soon!
I'm 51 and at the point where I want to maintain a physique I spent 35 years building and avoid injury, especially to my back and shoulders. Your advice makes a lot of sense. Thanks for sharing.
76 yrs old....I do the split sessions, basic big compound moves. On a lazy day where I want to pass....I say just do 3 work sets of squats. Usually, I just go in and do 3 to 4 sets of deadlifts when lazy. The other week, I just went in and did 14 reps at 225 lbs deadlifts. Normally I do Overhead Standing Press and Barbell Rows together. Was doing Bench, Rows and standing db press recently, but grinding in my left shoulder joint on heavy bench caused me to shift to low rep Overhead Presses of 1 to 6 reps with a warm up set of 8 reps.
Thanks for sharing what you do brother! Very helpful!
Impressive
I just hit 47 this year, and Brian's RPM Program is a 5 star. I noticed deadlift days, even with variations, was taking me 3-4 days to recover from. Doing RPM helped tremendously with that while still getting in a great workout.
43 here but only been seriously lifting for six years. Smashing PRs regularly, weights still going up. BUT, I'm taking recovery seriously, sleep is priority one, and I regularly program deloads. And boy do I need them. 😅
Definitely take it seriously but train your face off brother! Still lots to gain there!
I'm 62 . Have my own U tube channel here . I applaud more of these kinds of videos . Feeling my age but trying to stay enthusiastic.
I will definitely check it out brother!
Great points as usual. Always good content. Thank you. Happy New Year.
Love farmers carry! Stretch out the split is great advice, I'm definitely implementing this. Thanks Brian, that's why I watch your stuff.
Great input. I started lifting weights at 25 and am still doing it at 63. Yes, there are old injuries that have to be respected. Inspired by RUclips channels such as yours I am incorporating lots of sandbag training and weighted carries these days. Am loving the variety and learning new things. Heading into the New Year, l am still as keen as ever.
Great advice Big man ! Thank you as always for the info and education !
thanks Brian, i'm 42, been lifting since 31, this april i am participating in my first strongman contest and this has been very insightful and will apply it to my next 4 months of training for this upcoming event! much appreciated
I’m 43, and have definitely needed to adjust for and think more about recovery. It was a bit disheartening until I figured out I can still maintain and even improve, as long as I am focused and patient. My primary method is to do 3 days per week vs the 4 day per week schedule I used for years. After watching this, I think I’m going to try going back to a 4 day split, but stretch that out over a 10 day period vs seven. Great video Brian. Keep doing what you do, man. Happy New Year!
I'm 28, but I love that you post these things. If I can learn/understand this now, ideally things will be much smoother as the years go on. Thank you so much!
Yes, please. First video I’ve come across of yours. 42 years old and just getting back into the gym since I was 20 and bulletproof. All the help for the old guys!
Good advise Brian, I am 56 and had to lengthen out my routine. I now do a six day split with one day functional training. Every Monday off, since it’s national bench day) Look forward to the old man program
Great tips Brian as always...I'm 52, & I cut my training to 2x a week, but hitting hour & 1/2 training time. You given some great ideas to cut that down. Keep advice coming & Happy New Year bro!
Very much enjoy the functional /sandbag type routines ! I'm fortunate that my local gym is very well stocked with weights, plates, dumbells , barbells, kettlebells, sandbags etc . There are so many variations to the carries , depending on the objects and the positions of the hands and arms , all work your muscles slightly differently . I'm in my 50s now and seeing my bench press / squats actually going backwards in terms of ease of loads lifted ...feeling good and looking -reasonably - good... so happy to keep doing them , just not expecting any new PRs/PBs ....
Excellent advice as always-thank you! 👍
Thank you for sharing your thoughts.
61, was jacked at 30 but then life got in the way. I still did BJJ, lots of daily push-ups, but off n on in the gym. Lame.
But retired at 60 determined to get back at it hard and be a jacked Grandpa. Started doing volume and made gains, but then stumbled on videos from Mentzer n Yates on HIT and my gains have been INSANE. I’ll never go back to volume. HIT also keeps me from getting injured. Don’t take my word for it…try it for 6 months. I hit New PRs every time I go into the gym. It is like magic.
Quality advice as always and i would definitely be interested in a masters program when available, happy new year to you and all your family from all over in Ireland 🇮🇪
Aye Brian! Love the content man! Keep them coming!
Thanks so much for watching it!
Thank you for always sharing what has helped you! It has been invaluable to me! I love you and am so thankful for how you practice what you preach.
Awe, thanks babe!
Great video. I’m happy to say that I’m doing most of the things you’ve recommended. I will, however, have to get some sandbags. I’m 57 and while I certainly feel it the next morning, I can still squat what I did in competition at 18.
Great idea! Looking forward for the series! Many of us need your advice, as we get older programming becomes quite a puzzle!
It really does! I am definitely going to make a "Master's" Program very soon!
Love this!!
I've been using bands a lot more lately along with the usual free weights. My joints feel a little better and it's adding a lot of variability to my training.
Sound advice, sincerely delivered! Thanks, man. There are relatively few vids on RUclips or, really, any other resources that focus on the aging or older lifter. I'm headed toward 59, and I've had nearly six months off from the gym, I've been focusing on fat loss, and I'm the leanest I've been since my twenties. All that, however, has come at the loss of what feels like ALL muscle I gained in the prior fifteen years. But I'm planning to start again in a few weeks, when I reach10% body fat, and essentially start lifting all over again, with the experience in lifting and diet I've gained. And, of course, paramount will be a single principle: "Gain as much as fast as you can WITHOUT GETTING HURT!" Because from my early fifties onward, injuries that in my forties I could have recovered from quickly or simply shrugged off, those things can now keep my out of the gym for days or weeks.
Some nice advice. Thanks!
I'm 45 years old and have been strength training since my late teens and the last few years found a few good tips to getting stronger. First was cut out many processed foods and eat more raw foods, vegetables and up the lean protein intake, help me get those vitamins and minerals to recover. 2nd, added further supplementation than the bodybuilding, i.e. more magnesium tablets, add more vitamins and minerals mainly for health and immune deficiencies. 3rd, for me is I weight train only 2 times per week as opposed to a few years ago where I did 4 sessions, and usually every 5th or 6th week might do a deload, depending on how the body is healing. And finally, do more recovery work, ie light walks, cold showers, etc. This has basically has helped me gain around 10-12% strength gains this past year by focusing more on recovery than the workouts.
Good advice ! Simple & effective.
Every other day RPM training is amazing! Think it about like workout: A,B,C,D. If you hit Workout A on Monday...the next week will be on Tuesday...so it's on the eighth day. I'm 44...and this allows great recovery.
That is a good way to lay it out!
Thanks for all of your content! You're an inspiration to all of us! @@BrianAlsruheOfficial
Great info brother! I've naturally found myself gravitating toward the shorter workouts and not being afraid to stretch out my split, mostly to work around bjj training. I like that if I'm unable to grapple as much as much I'd like to due to work/school/travel I can throw in another lifting session
It can make a huge difference!
Great stuff. I've been losing a little mass and maxes falling which has led to overtraining training and injury. Thanks for the tips and motivation!
Thanks Mr. Brian
As a 40 year old who’s been training for about 25 years, these are great things to consider!! My body is definitely not what it was.
Be strong and courageous!
You and I both brother!
Great advice and really great sweatshirt! At 51 I know you are spot on (as always). Happy New Year’s bro!
Thank you so much but I am not sure if they are available for the public just yet.
Ur the man. On top of the very basics (deadlift, T-bar row, ass-to-grass squat, bench, military press) U gotta add more functional training (kettlebells etc.), bodyweight (chins'n dips), warm-ups, stretching. Good rowing machine is great.
I started sandbag carries yesterday and although I'm just 25 I feel my back today more than after a deadlift day.
They will change your life brother!
Thanks for the tips, Brian.
I found out, that for me - reducing the intensity & keeping the frequency of the workouts worked best for me.
This is great!! We need an oldie program please!!!
Thanks and I am definitely going to make a "Master's" Program very soon!
65 YOA here. FWIW, I like three movements a workout, often in a Giant Set. (Say, dead, bench, row on one day and squat, press, lat pulldown or chin up on the other). Less reps more weight. Lift on the second or third day after the last workout. Jump on the rower in between sets to keep everything limber.
In my 50’s, and would love some programming designed for older people. I just don’t recover like I used to, and it seems so easy to injure something.
You got it, I am definitely going to make a "Master's" Program very soon!
Great video, Brian.
Thank you Steven!
55 and total agree and love the info. I do alot of Farmers walks, deadlifts and presses.. Going take your advice and stretch my workouts out and do more functional exercises..
Already love the title! I'm not that old but at 35 with arthritis and fibromyalgia on top of multiple injuries... still pushing for strength whilst navigating through strains, tears, overuse, chronic inflammation, etc. means I'm not getting to follow regular programming because I'm having to lift to what can my knee tolerate today on squats (legit can be a toss up, somedays it can allow me to go all out but most days I only have a few top sets before my knee says that's it), or just recently had 3 friggin strains in a span of 2 months deadlifting and then when I wasn't even deadlifting a small tear with some bruising on the hamstring... So then I have to go through stages of still training but really having to walk that line of what can my body tolerate... It can honestly be hard to tell because somedays I feel fantastic and strong and there isn't a hint of anything and then I'll just be grooving and BAM shit happens.
I think 35 definitely counts as a "aging" lifter and you bring up some great points brother!
Good. I'm 55 and I've been implementing pretty much all you're saying, going back a lot of years now. I was already happy with it but validation from Uncle Brian is always well received!
Yes Sir!!
very helpful! Looking forward to this series! In fact, as regards my own experience, the introductory advice applies even over 60. Having been a competitive sailor for half a century, I never trained powerlifting or strongman style but was always very active. Fell in love with Kettlebells when I was well over 50, then later on with the big lifts. Therefore I don’t feel worn out and I am still progressing, which makes me feel really good. And yes, sandbags are great (and so is sled pushing and pulling, where you can give it all with minimal risk of injury as it’s all concentric)
Excellent points my friend!
Thank you, thank you, thank you. This topic needs a lot more attention. 16-24 year olds can do just about anything and make gains. Noobs can do just about anything and make gains. I'm 49 and have been lifting for 30 years...and with non-great genetics to start with. It's a whole nother ballgame, with a very different set of concerns and equations. Injury prevention, motivation, time management, nutrition, etc, all look very different from where I am now.
You motivated me to go to the gym today so thank you
I agree with all 3, especially sandbag training!
Yay Sandbags!
Purchased this morning. Day 1 done. Thanks Brian!
That’s great, I hope you like it!
Good point. Train hard AND smart. I think one big point for a short workout every day is the daily benefit for your health and mind (hormones, cardio vascular system, mental effects etc.)
44 lifter here. And I couldn’t agree more with the farmer’s walks. It’s a must in my training and my back (especially traps) continues to grow.
63 here, been doing your R-P-M for about a year now. You've given me some great ideas on how to change up the routine in this video, especially on how to add more sandbag work in which I really enjoy. Thanks again Brian.
The Reps per Minute body fat burning program?
I am 62, I don't lift nearly as much as I used to. But I definitely enjoy lifting, I've been doing the shorter duration workouts like you mentioned as well as stretching out my training over more days.
Im 57 and trained naturally my whole life, never entered comps but in the last 5 years doing more strongman training. My training splits take 14 days as i need those extra days rest and i have hit 4 PBs this year and 5 last year and 9 the year before so im stronger now than at any time in my life, rest more is the key most defiantly. Love the channel Brian over here in the Highlands of Scotland.
Wow, impressive, how do you train?
Would love to converse with you.
I have had PB's last year at 48 too.
Sleep issues are my signal for pushing too hard.
Great advice! I love not being confined to a 7 day week when it's a demanding block, and increasing frequency when it's a lighter block. 👍👍👵
good stuff. I'm another 10 years older than you (but nowhere near your level, although i've been in and out of the iron game for 30+ years (damn that hurt to write)).
1. recovery really matters. (sleep, stretch, massage, foam rolling, whatever)
2. warm up matters (can't just jump in and go plate, 2 plates, 3 plates, boom let's go for a max........)
3. don't do stupid stuff. (Dan John says how many recoveries from injuries do you have left?)
4. I totally agree about the shorter sessions. 10 years back I set a 1 hour time limit on a session. If I've got like 1 more set at an hour, well i'll finish it, but if I've got like one more exercise, well it's gonna get cut. You can't just add stuff on to your program, you have to decide is this exercise better than this other exercise, cuz I only have so much time. Also as you said, really allows you to get after it for an hour because you know ti's done after that.
5. write everything down. If you don't write it down, it didn't happen. Turns out memory is not enhanced with age. :-)
6. deload weeks are a godsend. (see also #1)
This was so well said. Im only 35 but with more wear and tear than most (college football, open pit mining, PL, strongman, etc.) And Im far enough along in the game to know that your comment is pretty much gospel. Keep sharing as you possess valuable knowledge.
Excellent points my friend!
55 and getting back into it since my last one is almost finished with college. Ganed a lot of weight we about to take care of that. Nice video.
Merry Christmas and a very best NY Brian to you, your family and your community! Approaching 40 myself so I guess this kinda applies to me now ....
Merry Christmas to you my friend!
As a 51 year old lifter, the first one is key. I much prefer a 7 day a week of lifting workouts than have 3 or 4 big days that do everything. I have 3 big lift days and a functional Strongman day. and 3 days of focused accessories the day after my main lift day with my coach. It's what works for me because after a heavy lift day I am done for the rest of the day with the exception of maybe cardio. Bench however is the salve that can happen any day.
Thanks for explaining what you do my friend!
Master's athlete checking in. At 43, 20+ years under a barbell, played sports from when I was 10 into my mid 30s and now into juijtsu peole discount body composition. Being strong is great and all, but if you're 6'2" 290lbs that probably isn't optimal. Best thing I did was to go from that 290lb powerlifter to a 220lb powerlifter who attempts to be a grappler. I feel and look better. Blood markers are significantly better. My knees while they still hurt are nowhere near where they 70lbs before. What's cool I can still lift heavy and chase PRs. I listened to a Barbell Logic podcast and Niki Sims basically said you just change the metric. A 5rm best, or a variation best, etc. For me it's PRs after losing the weight of a moderate sized child.
I would love to see something on recovery and warmup like stretches etc
Love the idea of a series for tips for older lifters
It is going to happen!
Im 40 also and shifted my focus on improving more functional lifts like Front Squat, overhead press dips and pull-ups, instead of big 3 powerlifting moves.
I've found at 59 going back to the heavy bag has been great not only for cardio but balance and keeping it fun. I also did powerlifting when younger and the two are not at odds. You'll never get AS strong, but I like doing two TOTALLY different things. It may seem counterintuitive, but hey, it's what keeps me involved and interested and that's 90% of the battle.
41 here I just got back into working out daily...I like hearing tips and tricks for my age group. Personally, micro-weights and sticking to the same routine and same reps has been working great for me. Since I'm hitting the same lifts once every 3 days, I just advance by 2.5lbs and if I fail I drop the weight by 1.75lbs. I don't burn out anymore, or end up skipping because I destroyed myself...I think I found my sweet spot for some kind of Milo method or something. With all that said...pre-exhausting with isolation work keeps it moving for the compound lifts at such a small increase. Slow and steady injuries and consistency are my main goals. I'm progressing more than not on every lift and that sort of just makes it fun enough to do every single day with no days off. ...that and I do use a TENS machine like a junkie uses drugs. I play my video games while my legs flex me to death or do the abs going off during dishes. I think I just wrote the script for a video I would make if I was a content creator.
I thought maybe I had hurt myself yesterday on a DL PR. Age 54. My back feels fatigued today but not injured.
I hope you just tweaked it my friend, most likely you did if you're not getting worse.
Lower body , day off , upper body, day off. Allows body to recover. Also started Ruck walking, amazing cardio
Same. 3x per week, upper lower alternating, with 11k steps per day
@@patrickjulius7352 So i do continuous. mon wed fri sun tues thurs etc. With an extra day of rest every few weeks or so depending how i feel. Ruck and mountain bike when i can.
Rucking is another I was thinking of putting in the video, great addition!
@@BrianAlsruheOfficial As i get older i try to focus on balance in addition to lifting weights and cardio. ill ruck and specifically step on uneven ground like rocks and logs vs walking a flattened path. The ruck weight builds your stabilizing muscles while walking a log or series of rocks etc.
Shorter training sessions have helped me a lot as well coach. Each session is more enjoyable and I have enough energy left over in the mornings to make it through my long work days. Sadly I can only do 5-8 sets of heavy spinal loading movements per day or else my CNS is done for, and with being a teacher and coach I can't be dragging my feet the rest of the day.
I totally understand what you are saying brother!
I'm approaching my mid 40s and very much enjoying powerlifting. I've also found that pushing my sessions out to more frequent in the week helps, I do a 5 day split with 1 or 2 movements per session and I can go all out and program it appropriately for fatigue and use the 48 hours at the weekend as full rest and recovery. Would love anything aimed at those of us getting into later years that helps still make gains and stay injury free. When I die if it's next to a barbell in my 80s+ I'll be delighted.
I'm 55 and the best thing I did was prioritize my recovery and that means shortening my strength session so I can do other stuff like mobility and "functional" training.
I’m 59 and have been in the game my entire life since my early teens. I still love the big 3, but just can’t manage the recovery anymore. The sciatica comes back with a vengeance and my shoulders keep getting injured, etc, etc. so a while back I decided to work in phases of training that are, yes, wait for it., bodybuilding! I use machines for 6 to 8 weeks and then allow myself a 2 or 3 week run on the iron with the big three. It’s astounding how much stronger I am and as long as I keep the big three phase of training short & sweet, then it can still be a part of my life. I look forward to it so much., it’s almost like training for a competition!
Great content. I will be 58 this year and re-started going to the gym last August, when I quit practicing Karate. Martial arts are just too much explosive training for me now, so I was always hurting somewhere. Spreading out my split has been great. Now I do an upper-rest-lower-rest -repeat-cycle. Resistance training is fantastic as you get older. You choose what you do, when to do it and listen to your body.
It’s really awesome with more content for older people. I have issues with my lower back from sitting too much in an office, so sadly I can’t squat with full ROM anymore.. Other than that I feel great.
My body pains went away when I went to a carnivore diet. I used to blame my chair too
Love the information. I'm 65 and have been lifting for 40 years, never trying for the huge numbers. I am very motivated to begin sandbag training but I'm stuck on how to program the exercises using light bags, i.e. I'm not ready to pick up a 100lb+ bag using the techniques you've demonstrated. Smaller bags (50lbs) just don't seem to lend themselves to being picked up with such good form.
Started lifting 7 months ago, I'm 47 but have always been quite strong.
This video was great for me. I've been really impressed with how much muscle I've gained.
At the moment I'm doing about 5 days a week for just over an hour on average.
Although I should probably change my routine as I'm currently doing
1. Chest, shoulders, traps
2. Bicep, tricep, forearm
3. Back, abs
I've only recently added 3. In.
Plan is to start concentrating on more functionality after I get a bit more jacked looking...my hips are quite stiff so I've even considered a class like Pilates in the near future.
I'm 60 and squatted 225 yesterday and deadlifted 300 the day before - keep lifting!!!
Other tips … check your t levels and if they’re low get on TRT. Will help recovery and strength. Take creatine every day. Hydrate like crazy. Use a good pre workout. If a body part is sore even a little bit, do NOT train it.
I haven't made the switch yet but I built out my program to be 3x full body M-W-F and have been encouraged to break it up into a 6 day Upper-Lower in order to manage fatigue. Doing so would make my Upper days my "light" days, and since the volume wont change It should cut the workout length down a lot. Might be worth considering if you are bumping into intra-workout fatigue.
More More More of this. I'm 55 and this is the stuff I'm not finding 👍👍👍👍
I've been on a 10 day split for a while now, and this made me feel less bad about it.
Good advice. At 55 last year I started stretching out my split. I was doing a modified 5 day split (push-pull-leg-off-upper-lower-off-off),but now I only train 4 days a week. So my split continually spills over to the next week. Also I no longer do singles or heavy doubles and I stay below 90% of my 1RM.
All smart calls my friend
I'm on my mid forties too. I've been doing a 4 day split since about 2017 but the past two years i'vr been intentionally or not at times doign an every day pattern. That extra day makes a difference if only psychologically, especially in the winter. It's freezing in my garage lol
I used to say I was training to get strong or jacked. Now I train to not die too quick. Thanks for the advice.
I'm 47 and have been lifting since I was 16. Please do a silver hair lifting series!
As a carpenter about to turn 50, lifting and carrying isn't something I feel needs a lot of work, but, getting up from the ground is harder than it used to be, so I've added movement training, like animal flow type stuff. As a side effect, it's been really good for my wrists and shoulders.
I was actually considering talking about animal flows, great call!
This is exactly how I train at 52 years old. Keep the split but maybe add a day so monday is not always leg day. An old fella needs more recovery time. Also Core and flexibility is huge the older we get
That makes sense Brain.
When I was 30, a two-hour workout twice a week worked well for me.
Now at age 77I do better with 4 to 6 times a week for an hour works better.
True❤