Training after 50

[ambulldog]

Im a life long lifter. In really good shape. The joints not so much. Bad(not awful) Back which precludes deads or heavy squats, 2 shoulder surgeries no restrictions but they do get tired, soar.

So what is optimal frequency? My wife likes 4 weight days. I like 3 split mon & fri upper with wed as lower.

She likes sun upper, mon lower, wed push, thur pull. I like it too but after a few weeks the shoulders are showing fatigue.

I also never go below 8 reps on purpose so keep everything in the 8-15 range.

I am 50. This pic few months old(summer) so technically i was 49

 

[Mac11wildcat]

“Optimal” will be different for everyone. I’d say as long as your joints agree and your recovering OK, train as frequently as youd like.

Don’t need barbell squats or deadlifts to stay fit.


In this day and age there are still pro bodybuilders/strongmen/powerlifters at 50+ crushing the stage/podium/records. Just have to find what works for you specifically.

 

[MindlessWork]

I'm almost 55 and still lifting as well, as made good progress battling back from serious injury years ago.

Keeping fit at 50 and beyond is paramount for good health in later years.

 

[Perrin Aybara]

My training partner turned 60 last year. We're trying to get that figured out for him, too. So far we're finding squats and deads are once a week with every third week being a light week works well. Presses twice a week, but not too crazy on volume and no grinding reps. Upper back twice a week. He also does abs twice a week and arms and shoulders once a week. Four day a week schedule, Tuesday, Thursday, Saturday, and Sunday. Obviously this kind of thing is going to be different for everyone. We pretty much just started him out doing what I'm doing except less volume and less frequency on the more taxing lifts and just going from there and seeing what works.

He won some bodybuilding shows back in the early 80's. Just recently got into powerlifting after 40 years of bodybuilding training. Best workout partner I've ever had. Closing in on a 500lb deadlift at 181lbs and still has abs at 60 years old.

 

[ambulldog]

Thanks guys