5 Exercises Men Over 50 Should Reconsider (You’ll Still Grow Muscle)
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- Опубликовано: 30 апр 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.
67, go up to 285 deadlift, 265 every day with weight belt to protect my lower back, going for 315, do 215 bench, 205 every day at gym, and going for 225. Added in overhead press at the weight rack if I did not do too much bench and got tired. Squats just hurt my shoulders too much. You do what you can comfortably handle, and move up slows about 5 pounds or maybe 10 lbs when trying a higher weight. You don't launch up 20 pounds generally, well, except for deadlift where a move up can be 20 lbs as the rack has 10 lb and higher wts but not 5 lbs weights standard. I have to walk to the bench area to hunt down 5 lb weights.
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.
@@kevinjackson2314 You just do what is comfortable. Today I was at 275 deadlift. My max is 285.
@@donaldkasper8346 Exactly
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.
58 and deadlifts help keep me young . My goal is strength , the stronger i get, the better i feel.
67 here, going for 315 deadlift, 215 bench. Who knows, is 215 is not that bad, may go up to 245. Current deadlift is 285, and bench is 215.
@@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.
@@micker9830 Bench for just over one year, deadlift for half that at 6 months. Bench is arms, deadlift is legs, so the two are not transferrable. I generally do 45 min of bench before deadlifts which affects that performance. For injury, you can or cannot get the weight off the floor. If you cannot, I don't see how you get injured. When I warm up at 225 or 245 more recently, I know right away my energy level to lift more or not. If that warmup is fast, I try 295. If it is slow, then I stop there or 265.
@@micker9830 My grip is extremely strong. At 265 I pause at the top 10 seconds. I just use bench gloves that have an extra strap for the wrist. That is for reducing callouses and for deadlift, pinching my hands on the bar.
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!.
If you can walk into the gym your legs are warmed up. After 6 months at deadlift my warmup is lift 245. If it is a slow day that is it. If I power it up, time to try for a 295 max. Current max is 285. But after 45 minutes of bench going to 205 and slow drop reps to 115 with one minute breaks, I am usually pretty pooped at deadlift, and stop at 265. Some days I just have to try to go straight to the deadlift racks but if that bench is clear ooooh, okay, bench is first as they get busy. Now for bench, I warm up with 10 second pause reps at bottom and top at 135. My max is 215, any bench day is 205 and drop reps from that. If I am just cramped up, 205 is it, but if I come in and do 2 reps, time to go to 215 as you lose 2 reps per additional 10 lbs and if I do 5 at 205 I will call over the manager to spot me one rep at 225. I told him not to run away on business after a spot at 225 as we are going to take some selfies when that occurs.
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.
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.
If you go up incrementally, you move as you get stronger and your body can handle it.
@@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.
@@micker9830 When your form is sloppy you know you are at your weight limit.
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.
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
@@JCFitCreations 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
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? 🏋🏻♂️🏊🦊
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.🏊🏋🏻♂️🦊
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.
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?
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.
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 !
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 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.
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)
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.
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.
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.
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).
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.
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.
Famous bodybuilder Tom Platz,even said that he gave up deadlifts,and doesn’t recommend it either.
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.
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’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.
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!
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
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.
My lower back has been crippled, I've walked into the gym and did moderate deadlifts and been completely cured...
Awesome!
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!
Im 49 and i just pulled #410 for 8reps, so its mostly knowing your limits and slowly working towards and passing them.
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.
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.
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
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.
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
You looked great in that competition. People used to argue with me and say you cannot build a 3D delt as a natural. You did
Thank you!
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 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.
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 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?
62 and Deadlifts, Bench Press and Pullups are my mainstay. Still pulling 465, Benching 320 and 8-10 strict Pullups. Being a Strength coach for 35 of those years, tells me, no exercise is off limits..its the amount of volume from exercise you put on a older body not the type of exercise.
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'm 53 - deadlift heavy every week - most important lift for overall strength
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.
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 agree with most if these, for bench press I ONLY do this exercise with a spotter, I never go heavy but if I struggle getting 10 reps I know my buddy is there to help out. With front raises, they really do pull on the lower back, it's true focusing more on side raises is more beneficial. In 39 and find deadlifts to be an easy exercise to do wrong. At end of the day consistency is king, if you have to take months off for recovery the you have undone most of the gains you have achieved
you're talking from personal experience . My gym bro had an injury doing dead lift at 27 and still doesn't do them at 50. I'm also 50 and I've always done dead lifts correctly and it really helps to keep my core intact also alleviates any back pain if done correctly .
I definitely agree with all of these. As for deadlifts, I substitute that exercise with cable RDLs. Works great, and no back pain. 👍🏽
I still deadlift. I believe you that once you feel that pain you won't. I gave up back squats for front squats. Less weight but I can still feel it.
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.
I’m 75 and do deadlifts once per week. I know my limits - I have nothing to prove but believe the correct range of motion is where the benefit comes from.
I’m 68 and still deadlifting! Never really had an injury!
Not yet 😅
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
So good - subbed. 64 and in really good shape for my age. Ten years ago hurt my back so bad it would take me 30 mins to slowly crawl off the bed to the toilet. No ego/deadlifts for me, so your alternatives are awesome, thanks. Now 70 lbs lighter and running HIIT on the treadmill 12 mph, lifting four times a week. Better shape than when I was 32.
Thanks for the sub! Keep tuning in for more tips in the near future
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
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
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 agree with you. I’m 64 and work out by myself. I prefer machines now to free weights. I have replaced deadlifts with weighted back hyperextensions and bench work with hammer strength or hoist roc-it machines. No stress on my joints and I’m able to complete my sets in less time. Work smarter, not harder!!
Well said!
I've started a new program which is really good but not tailored to age (I'm 56). The Barbell Bench Press and the Deadlift are the two exercises I'm least sure about, probably along with the standing barbell shoulder press. This makes sense and I'll be looking for some safer replacements. Thank you and subscribed!
60 years old, bench 300#, lift 5 days a week and take creatine and collagen (incredible for joints)- feel great, no issues…
Oh yeah, use safety bar, never bench heavy without…
Agree with behind the head, never done it, never will…
PS- have had a hernia for 2 years- Doc says dont worry about it, hurts a little but power through folks-
Only my experience…
Thanks for that advice on collagen. Is there any particular brand you'd recommend?
Hi- yeah, I use vital proteins collagen peptides. Man, I almost stopped lifting altogether a few years ago and came across this stuff (3 small scoops a day) Literally changed my life!
@@pooliephillips Awesome! Thank you so much! I'll order some today.
I’ve been training with weights since I was about twelve. I’m now two months shy of 77. No 1 rep max for any exercise. Also, I don’t do squats. I use the leg press machine. I still bench press but with a weight that allows me to do about 10 reps. I never did
dead lifts.
The most important rule for old guys - no 1 rep max for anything.
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
Agree that: 1/ behind the neck pulldown are bad for anyone, 2/ 1 rep max is a bad idea. I shifted to 15 rep sets on all exercises to avoid the issues you raise. It works - different muscle shape, but safe and good for longevity.
Oops! I didn't start deadlifting until I was 60. Liked them so much I took up powerlifting and hold the men's 83kg 70-79yr record for my country. Now I've retired from competition I'm happy to settle for pulling no heavier than a 3 to 5-rep set of around 2xbw one or twice a month. But I definitely don't think I'll be avoiding deadlifts so long as I can still do them 😄
As my doc said, keep doing what you want. Just dial down the intensity. I'm 78
I know you'll catch some flack for some of your recommendations, but you presented them in a rational manner and gave some good advice for substitutions. The dumbbell seated lumbar raise is a new one for me (55, lifting over 40 years now)
I appreciate that!
I totally agree with everything this man just said! 67 VO2 max 50 40 to 50 miles a week trail running 4 to 6 hours strength training. Absolutely no deadlifts no bent over rows no behind the lat pulldowns. There are so many other variant forms of great exercise movements that he spoke of and others that will maintain your strength endurance and stamina come on guys You're not trying out for the power lift Olympics or Mr bodybuild. I think a lot of us need to grow up. Good luck
Thanks for sharing
This doesn't really apply to folks over 50, it applies to EVERYONE. Most injuries happen from Ego Lifting, not age. Every gym I go to I see one or two guys who are obviously experienced, big burly guys - and they walk around a bit hunched over, back stiff. My guess is that at some time in their lifting career they pushed themselves too hard in dead lift. If you are always trying to improve your Personal Best, you will eventually injure yourself. True, older folks won't be able to lift as much as they did when younger. But it does not mean you should stop an exercise altogether just because you reached a certain age - just be sensible.
As always, top notch content. As we age it becomes paramount that we lift smarter. I avoid deadlifts and squatting after injuring my back squatting and I was not lifting too heavy when I did so. My form was also excellent. Like you, the risk on both lifts simply is not worth the rewards. It took me 7 years to recover from the injury and I was walking with a cane at 43. I am now 50 and have recovered.
Thanks for the input on this
At 56 I adjusted the weight and focused on form, I imagine some may need to stop, keep going until it starts to be a problem
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
I would say the #1 exercise for a lot of people to avoid is the barbell row. Your spine is in a vulnerable position under heavy load with no support especially in the eccentric or lowering phase of the moment. I suggest dead rows or pendalay rows instead.
We're all different and what works for one does for another.
Totally agree with avoiding behind the neck work of any kind, presses or pull downs.
Most important thing for all of us old(er) people is to avoid getting injured at all costs.
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.
Im 55 year old but love doing deadlifts. The key is good warm up and weight enough to do 15- 20 reps . I think it gives good stability and strength to the back , hips and legs.
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?
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!
Thank you for this advice. Much appreciated.
Very helpful tips, but we’ll have to keep you in mind or keep watching this video. Thank you.
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…
Spot on brother bench press caused me a rotator cuff injury squats gave me a herniated disc and dead-lifts are out of the question after my orthopedic surgeon asked me why i was doing those lifts I said because Arnold did and he laughed and gave me the bill and said keep doing those and Im going to get richer and you are going to be a crippled old man and he was right im now 69 and I thank God that i can still walk even with the arthritis in my knee and I now use machines and work on functional stuff no longer worrying about the looks just want to stay healthy until they bury me
Thanks for sharing! Thank you for watching also
As a 48 year old former powerlifter, I do agree with you on the deadlift. Some folks don't seem to have a problem with them as they get older as evidenced in the comments below. However for me, I can get away with trap bar deadlifts but barbell conventional deadlifts were too frequently leading to back tweaks and its no longer worth it for me.
This channel offers great content I'm looking forward to checking out. I'm 32 years old from Australia, enjoyed cardio and weights since I was about 14. I want to continue training throughout life but realize I'll have to tweak some things as I get older. I'll be 40, then 50 before I know it!
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!
Deadlifts are one of the best exercises you can do for overall body strength if they are done properly. At 68 my training consists of squats deadlifts bench press, rows, overhead presses and pull ups three times per week and I'm probably in the best shape of my life.
Awesome! Thanks for tuning in & sharing your thoughts
49-year old.
I just started doing dumbel flies and barbel bench presses for the first time in my life! (I almost always only used machines until recently.)
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.
Concur with these for my situ. I’m 60 and never did deadlifts when I was younger, so I don’t do them but I do rack pulls. I have lower back arthritis and basically missing a disc in my neck so I’ve stopped flat bench as well but do incline. Stopped anything behind the head and I can’t do standing rows without tweaking my neck.
So I think it’s all an individual basis but over all as I said I concur for my situ.
Good video
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
After straining my lower-back two years in succession, mid-90's, I dropped dead-lifts for good...and never looked back. Hyper-extensions are my "go-to" lower back builder. My Nautilus Decline Fly (and Press) were the two best purchases I made for my chest and joint longevity.
Thanks for sharing!
Deadlifts, will eventually injure pretty much everyone who does them. They are a good exercise, but it's way too easy to try to lift heavier and heavier weight. Not like bench, where the weight will get stuck on you. If you can't do the dead lift, you just drop it on the floor. So the fear of trying weight, that is weigh too heavy, isn't there. When you do try to do weight you shouldn't your form ends up going to crap and something gets injured.
I don't think anyone should be doing bench presses to failure without a spotter. That's a good way to get yourself in a very bad spot.
Agreed- Using a safety bar is also a good alternative- been using for years…
I bench in a squat rack with safety pins. I use reverse grip from the pins and a close grip slingshot bench to keep my shoulders happy
Well I agree totally. 60 years old, martial artist. Gave up deadlifts last year, diagnosed with 3 herniated discs. The Bench Press I still do, but only with medium weights. Gave up high weight benching because of shoulder and ellbow pain. The other described exercises, well I skipped them more than 30 years ago. If someone is a competitive powerlifter with over 60, well good luck with this but nothing for my body .