Weight Training Over 50
I have been weight training for about 30 years and what I know now I think can be beneficial to anyone. I think it is the only way to use free weights at 53 but can for real work well for any age.
I played contentious softball for may years and did heavy free weight training while that time. I know for a fact that I am in better shape now and use much less weight. I work out about 20 to 25 minutes a day with no more weight than i can conveniently use by my self. I do very basic exercises but do at least two distinct exercises back to back. I work very fast. I rarely weight more than two minutes between super sets. I do pull ups with 90 second between sets. I will have to say that I do not super set with pull ups but do three sets of 10 with 90 seconds between sets. I Hate Pull Ups but they are one of the best exercises you can do. If you did bench press, pull ups, shoulder press and squats you could stay in pretty good shape or at the least be healthier and stronger. Citizen spend way too much time on arms when if you do the basics you get abundance of arm work.
Weight Gain Bars
Squats are one of the best cardio exercises you can do with lighter weight and more reps. I read where Tom Platt, a old Mr Universe did squats for 10 minutes with 225lbs and I view that was roughly super human. I will do 40 reps with 100 lbs to get some cardio. At 53 that is all my knees can take!
Here is a sample of the way I work out. Its so basic that anything can do it. I work out in my garage. Some Citizen tell me that they could never work out at home. I say I can work out in my underwear any time the mood hits.
Chest: bench press,dumbbell flies and then dumbbell presses 12 reps of each with no rest between. I do those at distinct angles. I never do declines but that is because I don't have the equipment. Triceps: flat triceps presses with dumbbells, incline triceps press with a curl bar and then standing triceps press with a curl bar or kick back triceps press. Back: 3 sets of 10 pull ups with 90 seconds between sets and then dumbbell lat pulls. Biceps: I do 21's with the curl bar, dumbbell curls and then straight bar curls. Shoulders: straight bar shoulder press, dumbbell shoulder press and side laterals. Legs: squats, leg extension's and leg curls with no rest between the exercises for each body part.
I know you are saying anything that uses free weights knows this but some need to take much less time talking and more time trying to catch their breath. If you do things faster and super set you will lose body fat and more definition.
I am not bragging but I am 53 years old. I am 6 foot tall and have a 31 waist. My advice for all that reads this is do the pull ups. If you cant do but one, do three sets of one. I will guarantee that is you continue to do them in a months time you will be doing sets of 6. They are the easiest exercises to fluff off but don't and you will be glad you put in the work.
Weight Training Over 50