Hi all! Welcome to the first day of the rest of your life. lol
I read the "newbie" thread below and congrats first off to that person who is on a better road.
I am 60 years young and would like to see improvements in energy and strength. I used to work out 3 times a week and a year ago, fell into ultra lazy mode and just quit working out. A desk job person mostly so little activity.
I have 2 Stents in heart (thank you heredity) but in general, things are health wise in control. I weigh 190 lbs and I'm 6 ft tall. Starting to get a bit flabby as I'm getting older. But generally a thin person. 36" waist. I also have two artificial hips that are 12 years old (long story). I also have a piece of surgical mesh permanently installed in gut after an incisional hernia post surgery 13 years ago. So limitation wise, I am not supposed to lift anything super heavy that would put a ton of pressure on gut. I tend to lean toward orbital exercisers rather than anything that is heavy impact on hips. I have a bicycle that I like to ride. I do have some home exercise equipment, like some light dumbells and a variety of stretch cords. I also have access to a free gym that has dumbells, free weights, eliptical machines, exercise bikes, nautilus machines, treadmills, etc. Also access to a pool.
I don't smoke and I eat mostly healthy foods.
One thing I can tell you is after a workout where I do, say, a bunch of leg lifts with weights, after a few sessions, I wind up getting spasms, typically in the calves. wife says it's because I am not stretching enough in addition to exercising. I never had any kind of formal trainer set me up with any kind of routine. Many years ago I was a member of a gym and had some guidance, but that was a one time thing. I've read several programs, and they all differ. I also read an article that said if you expect to make gains, you can not achieve it with only 2 or 3 days per week of working out. You have to do like 5 days per week. I don't think I ever did more than 3 per week.
I'm not interested in becoming a big muscled guy. In fact, I tend to be one of those guys that can lift weights for months and get pretty tight, but not one who show's large muscular gains. I don't think I would consider myself a strong person, as I've seen many guys that are far stronger in general.
brother is a drummer and I've played drums a little too. I can only say that I admire his stamina to play for hours tirelessly. I tried it for an hour once and I was wiped out. Since I've been sitting around mostly for about 4 months, I guess I'm starting from scratch again. Any advice about starting correctly and working way up to a smart level with intelligent diversity would be appreciated.
Newbie 60 yo
Moderators: Boss Man, cassiegose
Re: Newbie 60 yo
Hi Jeff, good to talk to you.
You've certainly been through the wars as they say haven't you.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
You would do that 3x a week every other day.
In relation to what to use, go for the second smallest barbell on the squats and good mornings and the smallest on bent over rows.
Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.
Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
If you find you have any concerns relating to the squats and lunges, we'll have it rethink things.
You've certainly been through the wars as they say haven't you.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
You would do that 3x a week every other day.
In relation to what to use, go for the second smallest barbell on the squats and good mornings and the smallest on bent over rows.
Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.
Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
If you find you have any concerns relating to the squats and lunges, we'll have it rethink things.