It’s not everyday that I write a multi-part Series, especially about older lifters, but in this case I just have too much information for a single article. Therefore, in this exclusive illpumpyoup.com 3-part series, A Complete Guide To Working Out For Older Trainees, I will cover everything the older lifter needs to know to succeed in the gym and in the kitchen. First, I define “older trainees” as anyone 50 and up. While this series is geared to individuals new to lifting weights, it applies to anyone needing to make adjustments to their routines as they age. With that in mind, let’s jump right into Part 1!
What Happens To Your Muscles As You Get Older!
When you’re a teenager up into your early 20’s, building muscle comes easy. Of course, you have to be diligent about your training, your nutrition and your recovery. Even so, for many young individuals, gains aren’t hard to achieve. As you begin to move into your 30’s, you start to gradually lose muscle. Initially, it happens slowly, so much so that chances are you won’t even notice it. But as the years go by and you reach 40, 50, or 60, the loss of muscle mass (and strength) will speedsup. This phenomenon is known as sarcopenia. (1, 2)
If the term “sarcopenia” sounds bad, that’s because it is.
Left unchecked, the process of sarcopenia can lead to diminished physical function and a lower quality of life. Fortunately, there’s no reason to stand by and let this happen. You can and should take action. What is that action? Simple – a sound resistance training program!
Resistance Training vs Strength Training
First, let’s define what resistance training actually is. It should be noted that currently, mainstream sources like to use the term “strength training”. That, to me, conjures images of powerlifting, powerbuilding, or simply bodybuilding with strength in mind. You might see a website, article or picture of an elderly person lifting tiny dumbbells. Someone, even an older person, lifting 2 lb dumbbells is just not my idea of strength training.
Therefore, despite the current mainstream trend, I’m sticking with the term “resistance training”, and in my mind, that will always mean bodybuilding. However, for the average older person, it just means lifting some form of resistance with the goal of getting stronger and adding a little bit of muscle. This approach is the best way to slow age-related muscle loss. (2, 3)
I’m 50, 60 or Even Pushing 70. Is It Too Late To Start Lifting?
The short answer is no, it’s never too late for older trainees to start lifting – even if you’re pushing 80. You can build muscle and get stronger lifting weights (this can be free weights, machines, resistance bands, or even your own bodyweight) when you’re 50, 60, 70 or even older. Plus, you get tall the health benefits associated with being more active. It should also be noted that, if possible, some type of low impact cardio should be included. This can be swimming, walking, a indoor or outdoor bike, or the treadmill, to name a few options. As an example, I take advantage of the walking track at the YMCA where I train, and my wife either uses a recumbent bike or does water aerobics in the pool.
Both Men And Women Can Benefit From Resistance Training
As noted, both women and men 50 years old and up can experience gains in muscle and strength from lifting your chosen form of resistance. In fact, both respond well to resistance training. Of course, typically men will have more muscle to start with. However, women can get proportionally strong and build some muscle as well. Just remember to set realistic goals for yourself. (4)
I’m an older guy myself (68) and have my home gym (I’ve had it since 2005) consisting of a power rack, weight stack all-in-one gym, and plenty of free weights. Also as noted, I belong to the YMCA where I routinely see older trainees – people 10-15 years older than I am – doing a great job on both the various machines (stack and leverage), free weights and cardio options. If we can do it, you can do it too!
Is It Harder For Older Trainees To Build Muscle?
The short answer is, yes it is. Older trainees don’t have the advantage of youth anymore. Still, just because it is harder doesn’t mean you can’t do it. It also doesn’t mean you have to train overly hard or spend hours performing your workout. It does mean that you have to challenge your muscles, and you have to believe you can do it!
Here’s a few things older trainees who want to build muscle should consider.
Anabolic Resistance
When you’re younger, you stimulate protein synthesis (this is the rate at which the body creates new muscle). This process is stimulated every time you lift weights and eat protein. After the age of 50 (the exact time may be different for everyone), your muscles won’t respond as much to your workout or your nutritional plan. You can still build muscle to be sure, but not quite as much as when you were young.
This is termed “anabolic resistance”. It seems that inactivity and systemic inflammation are two possible causes. You can offset this dilemma by sticking to a healthy lifestyle (including lifting and clean eating). Physical activity is a key to combating age-related inflammation. Combine training with a healthy diet high in protein, and you will be on track. (5)
A Note About Protein Synthesis
I mentioned protein synthesis above, and wanted to take a moment to say a little more about it. For me, it’s a very exciting concept, for both younger and older trainees. I mentioned above that consuming protein stimulates this process. It’s important to understand that a major component of protein are amino acids, often called the “building blocks of protein”. In fact, there are 20, and they form endless chains with each chain serving a unique function.
The Power Of Leucine
Now, of those 20, 9 are called essential because, unlike the other 11, they can’t be made by the body. That means you must get them from food and supplements. What makes this even more critical is the amino acid known as leucine is among the 9, and it also happens to be the primary amino acid that stimulates protein synthesis. If you want to ensure you’re getting enough of this powerful amino, shop here. I suggest mixing up an amino powder and drinking it while you train.
Hormones
Your natural anabolic hormones aren’t what they used to be when you were younger. As we start to age, the natural hormones that regulate muscle mass – testosterone (in men), and estrogen (in women), and growth hormone – start to decline. Amazingly, this begins to happen in your mid-20’s. Don’t worry, there are a few things you can do to slow the process. It begins with a healthy lifestyle, which for us means resistance training and a balanced, high in protein, healthy nutritional program. (6)
Recovery
Older trainees won’t recover as fast as younger ones. Now, anyone who reads my articles knows how much I believe in recovery. I feel it’s a major key to success. Simply put, and you’ve heard me say this in the past, you don’t grow if you don’t recover. So that means for older trainees allowing enough recovery time is key. Sleep, nutrition, and limiting other demanding activities are all important to this process.
OK, I Want To Start Lifting. Do I Need To Check With A Doctor First?
If you have a history of medical problems, I suggest doing so. For example, I have had lumbar fusion surgery, I’m pacemaker-dependent, and I have assorted arthritis problems (knees, back, neck, and so on). However, you don’t have to check with your doctor before engaging in an exercise program unless you suffer from, or have signs of, diabetes, cardiovascular disease, or renal disease. However, it is up to you, and if you feel the need, please do so.
If You Feel Healthy, Start Lifting!
Of course, you shouldn’t jump into Arnold’s twice-a-day Mr. Olympia routine. Later in Parts 2 and 3 of A Complete Guide To Working Out For Older Trainees, I will cover everything you need to know to start lifting. Before jumping into a workout, read Part 2 and Part 3, make sure you understand everything, and read my disclaimer below!
Disclaimer!
Everything in this article series assumes that you are a healthy individual with no severe medical conditions. Of course, I expect you to have everyday age-related aches and pains, I do. What I don’t expect would be any serious medical condition, disease or injury. That’s why I advise talking to your doctor first.
References:
- Melton, L. J. , Khosla, S. , Crowson, C. S. , O’Connor, M. K. , O’Fallon, W. M. & Riggs, B. L. (2000). Epidemiology of Sarcopenia. Journal of the American Geriatrics Society, 48 (6), 625-630.
- Journal of Strength and Conditioning Research: August 2019 – Volume 33 – Issue 8 – p 2019-2052. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association.
- Preventive Medicine Volume 87, June 2016, Pages 121-127. Is strength training associated with mortality benefits? A 15 year cohort study of US older adults.
- https://link.springer.com/article/10.1007/s40279-020-01388-4
- https://journals.lww.com/acsm-essr/fulltext/2013/07000/anabolic_resistance_of_muscle_protein_synthesis.6.aspx
- https://academic.oup.com/jcem/article-abstract/87/2/589/2846777?redirectedFrom=fulltext