2 Workouts For Older/Injured Lifters

For Older Lifters or those with minor injuries, you have to approach your workouts in an entirely new way. In this article I will explain how I dealt with my own problems due to aging and injuries in the hope others can benefit. I hope this article can provide some ideas that can help. Ready? Then let’s go!

The Why Behind The Workout

By injured, I not only mean a regular injury, I also mean physical or medical limitations due mainly to aging. This is actually my personal workout. It will work for older lifters (65+) or any lifter with minor injuries, arthritis, or limitations due to surgery. Why am I listing my workout? Simple – I turn 70 this year and I have multiple injuries that limit my training. However, I found a way to make it work. I feel this workout can work for older lifters, or older lifters with minor injuries or arthritis, or younger lifters with minor injuries.

The Injuries

Back when I was younger, I lived for squats, deadlifts, bench presses, at times the clean and press, and the overhead press. Of course, I did more than that, but the point is that nothing feels quite like a cold 7 foot bar in your hands or across your back loaded with heavy weight.

But, before I knew it, as I got older I became 100% pacemaker dependent, had lower back fusion, developed arthritis in my knees and hips, and have forearm/elbow problems. The point? I know I’m not alone, and for lifters like me, adjustments must be made if you want to keep lifting. 

The routine I use limits elbow pain, keeps my lower back safe, and doesn’t overwhelm my knees and hips. What that means for you is, don’t let yourself get discouraged if you have limitations. Do not give in or give up!!! 

All you have to do is make adjustments. For example, if you have elbow pain, find the angle that doesn’t hurt. In my case, I flair out my elbows if I’m doing overhead extensions. If I do triceps dips, I have to use the machine that has you facing out. It has rotating handles, and I have to rotate them out. I can’t use the seated plate loaded leverage dip machine, it goes right to my elbows. 

Another example – If you have sore elbows, try a lat machine with D-handles. You can find the grip and angle that works for you. Sore knees? Squat using a sumo stance. If you use the seated leg press machine, use the same stance. 

Workout # 1: Full Body Routine – Machine Version and Free Weight Version

Here’s the workouts I use. They keep me mostly pain free and allow me to use progressive overload.

Full Body Routine
Exercise	Sets & Reps	Free Weight Version
Chest Press	wmup x 15	Bench Press
	wmup x 12
	3 x 5
Shoulder Press Machine	2 x 5	Seated Dumbbell Press
Side Laterals	1 x 8-10
Triceps Dip Machine	3 x 5	1-Dumbbell Extension
Shrugs	2 x 8
Lat Pulldown	wmup x 15
	wmup x 5
Hammer grip, close underhand grip	3 x 5
Ab Coaster	2 x 25	Ab Wheel
Legs once per weekbecause I walk 2 miles after workout
Leg Press	wmup x 15	Squats
	wmup x 12
	3 x 5
Seated Leg Curl Machine	2 x 5
Calf Presses	3 x 15-20

Workout # 2: Machine Version and Free Weight Version

Split Routine
Exercise – Day 1	Sets & Reps	Free Weight Version
Chest Press	wmup x 15	Bench Press
	wmup x 12
	3 x 5
Shoulder Press Machine	2 x 5	Seated Dumbbell Press
Side Laterals	1 x 8-10
Triceps Dip Machine	3 x 5	1-Dumbbell Extension
Shrugs	2 x 8
Ab Coaster	2 x 25
Exercise – Day 2
Lat Pulldown	wmup x 15
	wmup x 12
	3 x 5
Seated Low Row	3 x 5	Power Rows
Curl Machine	2 x 5-6	EZ Curls superset with
Ab Coaster	2 x 25	Supinating Dumbbell Curls
Walking Track 2 miles		Ab Wheel

Performance Notes

I train 3 days per week. If I can get in a 4th day, it’s usually back to back, so I use the split routine. 

Rep Performance

Reps are done using this tempo: 2 second concentric contraction, 4 second eccentric contraction, and on the last set, a 4-6 second static hold or pause in the fully stretched position. No rushing through reps! Also reps must cover the full range of motion – none of this half or quarter rep stuff. 

Rest Between Sets

I rest 10-20 seconds between sets, on every set. You can take longer if need be, but I suggest no more than 30 seconds. Given the rest periods I use, I can get done in roughly 20-25 minutes. I then walk for 2 miles on the walking track at the gym, or if I’m home, I use a treadmill. 

Progressive Overload

I’m putting more weight on the major exercises every workout, and on all other exercises as I can. For example, in my home gym, I add 2.5 lbs to the bench press every workout. At the gym, I have to go with one plate on the machine, which is 10lbs. Therefore, I add weight once per week, if I can. 

What About Legs?

Given the amount of walking I do, I only train legs once in a while. First, I want to keep my knees and hips as healthy as I can, and since fat loss is one of my goals, I want to be able to put 2 miles under me every workout. Second, my legs are getting a decent hit from walking. That doesn’t mean I don’t jump at the chance to stand under a 7 foot bar and do squats, but I need to be conscious of keeping the aches and pains under control. 

The same applies to most older lifters as well. While you have to come to terms with your age and aches and pains, you don’t have to let these facts control you. Smart older lifters simply make adjustments and work within their limitations.

Nutritional Guidelines

As I always say, lifting nutrition begins with protein, the most important of the three macronutrients. Your daily protein intake should be a minimum of 1 gram of protein per pound of bodyweight. Also, I suggest dividing your protein intake over several feedings throughout the day. The classic approach would be to consume 3 main meals and 2 or 3 protein shakes and/or bars. 

What about carbs? For me, fat loss is a goal so I try to keep carbs under 1 gram per pound of my body weight. If fat loss is not a goal, 2 grams per pound is a good place to start. I suggest focusing on complex carbs, keeping simple, sugary carbs to a minimum. In addition, it makes sense to watch your waist because if you start to gain fat there, you know you’re eating too many carbs, as excess carbs end up stored as fat. 

Pre-Workout Nutritional Blueprint

I also suggest implementing this Pre-Workout Nutrition Blueprint, which says you should consume about 50% of the day’s carbohydrates (and all of the day’s simple carbs) in the hours around your workouts.

Supplement Suggestions

Here is the foundational supplement program I recommend for older lifters and younger lifters alike.  

Protein Powder

It’s not always easy to eat as much protein as suggested above. You may be surprised how often the day’s total can fall a little short, at least that happens with me sometimes. Not to mention, older lifters need a little more protein to offset muscle loss associated with aging. To help meet your daily protein requirements, I recommend a good whey protein powder such as Hi-Tech Precision Protein. This powder provides 25 grams of hydrolyzed whey protein per serving. It utilizes an exclusive Hi-Tech technology that allows the release of leucine in the early phases of protein synthesis. 

Pre-Workout

A great pre-workout makes all the difference when it comes to powering through a tough training session. The one I recommend: Gorilla Mind Gorilla Mode. Why? Simple – Gorilla Mode is the pre-workout that hit the market hard with extreme dosing, especially the nitric oxide-boosting l-citrulline. That means it is exceptionally dosed and formulated. In fact, Gorilla Mode boasts one of the best ingredient lists on the market.

What about older lifters who do not want caffeine or stims? Then Gorilla Mind Gorilla Mode Nitric is your best choice. This is an exceptionally well-dosed stim-free Pre with all the good stuff!

                                                                                                                                                                                           Creatine Monohydrate

Creatine is without a doubt a must-have supplement and one of the most effective natural supplements you can use. Gorilla Mode (and the stim-free version) gives you the standard 5 gram dose of creatine (I personally think all Pre’s should and am glad to see it here)). 

But the 5 gram dose is to be taken every day which means you will need creatine for your off-days. The one I suggest is Allmax Nutrition Creatine Monohydrate. This is an excellent creatine product featuring CreaSyn® patented micronized creatine monohydrate. You can’t beat patented ingredients!

Multivitamin

I definitely recommend a good multi – you don’t want nutritional deficiencies if you want to make good progress. A good choice is the legendary multivitamin/mineral formula – Universal Nutrition Animal Pack. This formula has been around since 1984 (!) and pretty much has every possible nutrient you can fit into a vitamin pack. Older lifters (and young ones) should not overlook this important supplement – it’s like taking natural health insurance!

Optional Supplements

Here’s some effective supplements older lifters can add to your foundational program. First of all, I suggest adding an EAA powder during your workout. Why? Because it can give you targeted results. An EAA powder can help you stay in an anabolic environment while you train. I suggest NutraBio Leg Day. This is a very impressive intra-workout formula featuring EAAs, a Hydration complex, a Leg Day performance complex, and a Dual Carbohydrate Energy complex. 

The Carb complex features ClusterDextrin®, a patented carbohydrate that is rapidly used by the body for ATP energy. This carb source does not cause insulin spikes, and because it’s been used for your workout, will not lead to fat gain. What it will lead to are better workouts!

Here’s a somewhat hardcore option, for those older lifters who want something more: Hi-Tech Andriol. This is an innovative prohormone that does not need to be cycled. That means you can stay on it as long as you want – cool, right? Plus, no PCT is needed!

Summary

Well there you have it – 2 workouts that work for older lifters and any lifter with limitations or minor injuries. Plus there’s a machine-based option and free weight option. All that’s left is to stop by illpumpyouup.com and stock up!