Working out in your 40s or older.

[Fleebag]

Deadlifts aren't evil. But there's a million ways to get into shape without doing Deadlifts.

True, but it gives you the most bang for the buck while also improving bad posture which is more important than it gets credit for.

 

[fingerguy]

My job is rather physical, on days off I go for long walks.
Never wanted to be Mr Musclebeach anyway.

I been to the actual muscle beach in Cali. I was 16 and skinny as hell so don't think I was there to show off. But was cool seeing the guys working out in this really cool outside gym. Plus the ladies, have mercy! Plus there is that guy you see in a couple of movies rollerskating with a guitar and a portable amp. He is still around and even has a Facebook page.

 

[Mark Reccord]

nonsense, I still work out regularly with 500+ lbs in the deadlift, for reps. I do less sets now per bodypart than I used to, but my strength hasn't changed. Injuries are part of any athletic endeavor.

I'll bet your deadlift technique is on point.

Technique is the key with those types of exercises for sure. Use your back to hoist a pile of weight off the floor and you're in for a world of hurt.

True, but it gives you the most bang for the buck while also improving bad posture which is more important than it gets credit for.

Truth. The deadlift (or variations of like KB swings) is definitely among the best single exercises one can do. I have a screwed up lower back (don't we all by the time we get into our 40s?) and have had back pain issues for 20 years. Since I've incorporated deadlifts and similar movements into my exercise regime I haven't had a single debilitating episode and I'm certain it's because those moves have strengthened the muscles around my spine and increased my awareness of good posture. If I go even a week without working out I can feel the pain creeping back into my lower back.

 

[fingerguy]

I'll bet your deadlift technique is on point.

Technique is the key with those types of exercises for sure. Use your back to hoist a pile of weight off the floor and you're in for a world of hurt.



Truth. The deadlift (or variations of like KB swings) is definitely among the best single exercises one can do. I have a screwed up lower back (don't we all by the time we get into our 40s?) and have had back pain issues for 20 years. Since I've incorporated deadlifts and similar movements into my exercise regime I haven't had a single debilitating episode and I'm certain it's because those moves have strengthened the muscles around my spine and increased my awareness of good posture. If I go even a week without working out I can feel the pain creeping back into my lower back.

Form form and again proper form is vital as these guys say. One of many reasons there are A LOT of injuries in Crossfit. The other big reason is doing high number of reps on Olympic Exercises which should be done in lower reps with plenty of rest between sets. Then there is all the other stuff but I have work to do.

Please note, while Squats, Deadlift, and Benching is the vital 3 that will get you strong there are those that have physical ailments that prevent them from doing that. You have options if you do. Just putting that out there for I am living proof of it, and there are many that don't admit or believe what I just said but it's 100% true!

 

[ZenG]

You don't need a ton of equipment to get fit. (Although I confess I was a fitness equipment junkie for quite awhile)

I built a dip station out of two by fours for peanuts. I was up to 70lb weighted dips on that rig. I used either a backpack or a belt with weight plates off chains or both.

Many 'benchers' will use dips to augment their routine.

I also built a weighted chin bar. It cost very little but I could do chins with 70lbs added on that too.

For endurance squats I'd often use a weighted back pack.

I built a little box to do weighted step-ups with a backpack or dumbells.

I also used a weighted back pack for pushups. (There are a variety of types of pushups and where you place your hands makes a difference).

Some activities require training the overall neural chain for peak performance. For instance, just because a person can squat decent weight doesn't mean that he will be good at hitting home runs with a baseball bat.
Nor does it mean he'll be a good sprinter.

I think people need to realize that bodybuilding exes are not the one-size-fits-all pat answer to every fitness requirement.

 

[fingerguy]

You don't need a ton of equipment to get fit.

I built a dip station out of two by fours for peanuts. I was up to 70lb weighted dips on that rig. I used either a backpack or a belt with weight plates off chains or both.

Many 'benchers' will use dips to augment their routine.

I also built a weighted chin bar. It cost very little but I could do chins with 70lbs added on that too.

For endurance squats I'd often use a weighted back pack.

I built a little box to do weighted step-ups with a backpack or dumbells.

I also used a weighted back pack for pushups. (There are a variety of types of pushups and where you place your hands makes a difference).

Some activities require training the overall neural chain for peak performance. For instance, just because a person can squat decent weight doesn't mean that he will be good at hitting home runs with a baseball bat.
Nor does it mean he'll be a good sprinter.

I think people need to realize that bodybuilding exes are not the one-size-fits-all pat answer to every fitness requirement.

There are many focuses and bodybuilding is just one of many. There is parkour, gymnastics, powerlifting, gripping (yes there is a loyal following for this that usually powerlift too), marathon, bicyclists, skateboards, skaters, and so on.

However, to further his point about not needing much equipment which is very dependent on ones goals here is a book that will provide options with NO EQUIPMENT. There are things that offer equipment options but they are stuff that is affordable and/or you can make yourself.

Store - RossTraining.com

Never Gymless - RossTraining.com

 

[guy n. cognito]

For basic fitness, I also highly recommend getting a Fitbit. The app has a number of useful tools in addition to step tracking, like calorie and exercise trackers. It can be very motivational.

 

[Salicete]

I'm cheap and won't pay for a gym or buy additional equipment.

These days, I kill two birds with one stone.

I load, unload, split, and restack lots of split-hardwood every week. (Every other day or so.)

No additional exercise needed these days.

Burn 400+ calories and hour and harden your core, arms, legs and most everything else.

~But realistically~

See your doctor and find out what your actual physical condition permits and is safe for you, then build a workout regimen based on that.

At 40+ you really do need to be medically cleared before making major changes on your physical activities.

 

[ZenG]

~But realistically~

See your doctor and find out what your actual physical condition permits and is safe for you, then build a workout regimen based on that.

At 40+

Totally agree. If one hasn't done anything physical for twenty years, it's best to start off slow and easy with the correct program.

 

[Mark Reccord]

Form form and again proper form is vital as these guys say. One of many reasons there are A LOT of injuries in Crossfit. The other big reason is doing high number of reps on Olympic Exercises which should be done in lower reps with plenty of rest between sets. Then there is all the other stuff but I have work to do.

Yep. This is a big reason to be very selective over Crossfit boxes and coaches. I went to one Crossfit box where the coaches were nazis about form and were very conscious of injury potential and another where they paid very little attention to those things. I stuck with the good one for a while but once we invested in a bit of home gym equipment I gave it up. Having an elliptical and some lifting stuff at home really helped me work out on a regular basis even with small kids.

Please note, while Squats, Deadlift, and Benching is the vital 3 that will get you strong there are those that have physical ailments that prevent them from doing that. You have options if you do. Just putting that out there for I am living proof of it, and there are many that don't admit or believe what I just said but it's 100% true!

Oh absolutely. I didn't intend to come off as saying that those exercises are the be all end all of everything and there are definitely other options for those who cannot do them because of other conditions.

 

[guy n. cognito]

At 40+ you really do need to be medically cleared before making major changes on your physical activities.

Agreed. Better yet, get an annual physical over 40.

 

[Mark Reccord]

I'm cheap and won't pay for a gym or buy additional equipment.

These days, I kill two birds with one stone.

I load, unload, split, and restack lots of split-hardwood every week. (Every other day or so.)

No additional exercise needed these days.

Burn 400+ calories and hour and harden your core, arms, legs and most everything else.

~But realistically~

See your doctor and find out what your actual physical condition permits and is safe for you, then build a workout regimen based on that.

At 40+ you really do need to be medically cleared before making major changes on your physical activities.

Totally agree. If one hasn't done anything physical for twenty years, it's best to start off slow and easy with the correct program.

Quoted for truth.

 

[fingerguy]

Yep. This is a big reason to be very selective over Crossfit boxes and coaches. I went to one Crossfit box where the coaches were nazis about form and were very conscious of injury potential and another where they paid very little attention to those things. I stuck with the good one for a while but once we invested in a bit of home gym equipment I gave it up. Having an elliptical and some lifting stuff at home really helped me work out on a regular basis even with small kids.



Oh absolutely. I didn't intend to come off as saying that those exercises are the be all end all of everything and there are definitely other options for those who cannot do them because of other conditions.

Never thought you were but there are those that do. Look at "Becoming a Supple Leopard" which I was reading slowly for I was studying the material. But I was turned off how he is convinced with proper form there isn't any reason you shouldn't be able to do Deadlifts and etc. That is crap! Doctor or not, again I am perfect example of why there are those that can't.

Now I think about it, I need to remove my review of his book and unlike him on FB.

 

[ZenG]

When I was young (and not all that bright) I just started lifting copying everybody else or mimicking what saw in mags and relying on "bro science"

It actually took quite a long while as I got older to realize that I didn't know half of what I thought I did about exercising, muscles, nutrition, recovery and the whole physiology of it.

Major athletes and sports stars spend years perfecting their craft with top notch trainers, coaches and advisers.

Don't know why people think all they have to do is sign up for a gym membership and they'll be a legendary physical phenomenon in four weeks.

 

[duff beer]

Don't know why people think all they have to do is sign up for a gym membership and they'll be a legendary physical phenomenon in four weeks.

If it was easy to be in shape, everyone would be.

One of my friends says that I'm "lucky" to not have a bad back like he does. Well, he's 55, 60 pounds overweight, has poor posture, and has never worked out a day in his life. He did every thing possible to almost guarantee a sore back.

On the other hand, I've been lifting correctly for decades, have solid muscle mass, good posture, and low body fat...and have never had a bad back. I'm not lucky...I'm just smart.

 

[fingerguy]

If it was easy to be in shape, everyone would be.

One of my friends says that I'm "lucky" to not have a bad back like he does. Well, he's 55, 60 pounds overweight, has poor posture, and has never worked out a day in his life. He did every thing possible to almost guarantee a sore back.

On the other hand, I've been lifting correctly for decades, have solid muscle mass, good posture, and low body fat...and have never had a bad back. I'm not lucky...I'm just smart.

I love my gym membership. Due to physical issues when I am in the gym it's just stationary bike (carry over to our summer bike/trail rides). The best part about it is the view!!! Especially in the mornings for some reason.

Yoga at home and sometimes I use the Rowing Machine and Jump Rope.

 

[Fleebag]

The best part about it is the view!!! Especially in the mornings for some reason.

Ahh yes, I know the view you speak of... the peaks, valleys, hills and glistening mountains are a sight to behold... lots of pretty ladies too.

 

[buzzbass]

"55 yrs old. 5 foot 8, 225 lbs, bodyfat currently under 10%", and you're "toying with the idea"?! Just do it!!!

Because, to me, I still look like arse

 

[buzzbass]

I'll bet your deadlift technique is on point.

Technique is the key with those types of exercises for sure. Use your back to hoist a pile of weight off the floor and you're in for a world of hurt.



Truth. The deadlift (or variations of like KB swings) is definitely among the best single exercises one can do. I have a screwed up lower back (don't we all by the time we get into our 40s?) and have had back pain issues for 20 years. Since I've incorporated deadlifts and similar movements into my exercise regime I haven't had a single debilitating episode and I'm certain it's because those moves have strengthened the muscles around my spine and increased my awareness of good posture. If I go even a week without working out I can feel the pain creeping back into my lower back.

It is, but to be honest I get more out of heavy rack pulls. This is where the bar is raised about 4-5 inches off the ground, and you complete the deadlift motion from there. It puts all the stress into your lats and erectors, and leaves the leg portion out. It's especially effective after 1st doing some barbell or dumbbell row for you lats. An isolation exercise 1st, then hit them like hell with a heavy compound movement. NOTHING owrks better for widening & thickening your lats. See, I want to be "square". What that means is that I'm just as thing front to back as I am wide across the shoulders. Anyone can get the V-taper, but I want to be deep front to rear too. I want people to look and point and say, "eeeeeww, what is that" ? Freakiness is where it is at for me. Look up Dorian Yates, former Mr Olympia, he is my role model.

 

[buzzbass]

If you want to get strong, do barbell benches for chest. If you want to get huge though, dumbells are the way to go. That pretty much goes for shoulders too. And the other guys were right, none of this will happen for real if you leave out legs. Squats are key. If you could only ever do one exercise to train your whole body, squats would be it. It literally makes all of the major muscle groups work, whether it be as a stabilizer or a prime mover.