In Part 1 of this Series, I covered the basics of working out when you’re older. In Part 2 of “A Complete Guide To Working Out For Older Trainees”, I will cover everything you need to know to begin a routine. Part 3 will be reserved for nutrition and supplements. I see no reason to wait, so let’s dive right in!
How Older Trainees Build Muscle
The same basic principles for building muscle still apply when you’re older. Just like younger lifters, older trainees need to challenge their muscles. To build muscle and gain strength, they have to be worked harder than what they are used to.
Progressive Overload
One way to accomplish this is by gradually increasing the amount of weight you use. That said, consistently adding weight to the bar is a young person’s game, so older trainees can only go so far with this approach. While progressive overload is fundamental, adding weight is not the only way to utilize it. You can add reps, add intensity techniques, or reduce rest time between sets. The key is to do a little more than you did before. If you always lift the same weights for the same reps, and always rest for the same length of time, your body has no reason to build muscle or increase strength. (1)
How To Implement Progressive Overload
For older trainees new to weight training, ease into your workouts by first learning the correct form. Once you can correctly perform the exercises, you will need to gradually use progressive overload. The rule of thumb is to try and increase weight or reps, use intensity techniques, or decrease time, every other workout. Ultimately, you will have to add more weight because things like adding reps only work to a point.
An Example
For example, if your rep goal is 8-12 reps, start with 8 reps, with the last 1-2 being challenging to complete. Add reps until you reach 12. At this point, you should stop adding reps and strive to add a little weight. Therefore, add up to 5% more weight for the smaller muscles like biceps and up to 10% for muscles like chest, back, and legs, and go back to 8 reps. Just be aware that the last 1-2 reps should be hard to complete. Finally, never stop a set because you reached a number but could easily do more. If you can knock out 12 reps but stop at 8, you need to use more weight.
How Many Days Per Week Should Older Trainees Work Out?
Currently, it’s suggested that training frequency is important. That means working out 2-3 days a week. While training splits are common, full body routines may be better suited for older trainees. A training split means logically dividing your body into 3 or more parts. For example, a common split is legs on one day, pushing muscles on one day, and pulling muscles on one day. That’s 3 days of training with 4 days for recovery.
Instead, try a full body routine. As an older lifter, you don’t have to do a lot of exercises or sets to get the job done. Typically, you would train 3 days a week. For example, Monday, Wednesday, and Friday, with 4 days off. (2)
Choosing The Right Exercises
The focus of older trainees new to lifting should be on compound movements, which are typically exercises done using free weights. A machine-based routine can be done if that works better. Ideally, any routine should focus on compound exercises but also include isolation exercises. (3)
The Exercise List
You should always work your entire body to maintain a balanced physique. Don’t ignore one muscle in favor of another. With that in mind, I suggest the following exercises:
Barbell Squat
This is without a doubt one of the best exercises you can do to build muscle. It works your legs, glutes, and lower back. However, it’s important to fully understand the proper form. If you’ve never done a squat, start with just the bar and get your form down (more on that soon). Other options would be the leg press or the Smith machine squat.
Barbell Bench Press
This is one of the best pushing (chest, shoulders, and triceps) exercises. You can use dumbbells for this exercise if you prefer. Other options include the Smith machine or chest press machine. Again, form is key, so be sure you understand how to properly perform this exercise.
Deadlift (Optional)
This is optional because it may not be suited for older individuals with back problems. As an example, I had lumbar fusion surgery in 2016, and even though I still try to do these, they’re difficult and I have to stay light. They’re an amazing exercise but as an older lifter you have to use common sense. Deadlifts hit most of your body, especially the lower back. There’s not really any machines that can come close to this movement.
Barbell Row or Seated Row
Any rowing movement is excellent for building back thickness. Rowing exercises also work your biceps. There are various machine rows that you can also do, depending on your gym.
Lat Pulldown
This back exercise builds width. It’s a standard in my back routine, and one that works well for someone that’s had a lumbar fusion.
Overhead Press
Also known as the military press, this exercise targets your shoulders, upper chest, and triceps. You can perform the exercise standing or seated, you can use a barbell, dumbbells, or bands. There are also various machine options that work well. I would also include side laterals, which work the side deltoid (there are 3 deltoid muscles, the front, side and rear).
Barbell Curl
This is a biceps standard. You can use a straight bar, an EZ bar (my suggestion), dumbbells, bands or a low cable. Some gyms have a seated curl machine that is a great option.
Triceps Pressdowns
This is a great exercise for the triceps. Every gym has a high cable and possibly a dedicated machine for this exercise.
How To Learn Correct Form
I’m assuming most older trainees have a basic understanding of the exercises. If you don’t, and if exercise form is a problem, you will have to enlist the aid of the gym staff. For example, my wife and I train at the YMCA. They have a staff of personal trainers that guide younger and older trainees through the exercises. If that’s not an option, machines have a decal with instructions. Worse case, go online and watch videos to learn the correct form, that’s how I learned.
An Example Full Body Workout
Here’s an example workout for an absolute beginner using the exercises I listed above. If you already have some experience, add 2 working sets to all exercises.
Squats
2 warm-up sets x 12-15 reps
1 working set x 8-10 reps
Barbell or Seated Row
1 warm-up set x 15 reps
1 working set x 8-10 reps
Lat Pulldown
1 working set x 8-10 reps
Bench Press
2 warm-up sets x 12-15 reps
1 working set x 8-10 reps
Overhead Press
1 working set x 8-10 reps
EZ Bar Curls
1 working set x 10-12 reps
Triceps Pressdowns
1 working set x 10-12 reps
Performance Notes
Of course, you can use machine alternatives. As noted, I designed this routine assuming the trainee is brand new to lifting. I suggest using this approach for a few weeks until you are comfortable with the exercise and your form. You can also add exercises such as Calf Raises and the Ab Machine. Perform your repetitions slowly and under control. Perform full, complete reps. I see trainees all the time who perform ¼ reps, or who whip them out like it’s a race. Don’t do that.
How Many Sets & Reps Should Older Trainees Do?
Remember, ease into it. The number of sets I suggest per muscle group for those older trainees serious about building muscle is 3-5 sets for larger muscles (legs, chest, back) and 2-3 sets for smaller muscles (shoulders, triceps, biceps) 3 times a week. These totals are what a beginner would work up to over a few months.
If you’re closer to 50 and in good shape, you can work up to a split routine and a few more sets, if you prefer. But if you’re closer to 70-75 and have a few issues, the above guidelines are best. At 68 with a myriad of issues, I stay at the low end of my recommendations. (4)
How Many Reps?
The reps I have listed in the example routine are fine for most goals. For older trainees that are chasing strength, feel free to go down to 5-6 rep sets. For those more into simply feeling fit, my suggested rep range is ideal.
What About Training To Failure?
This concept really only applies to healthy older trainees serious about building as much muscle as they can. With that said, training to failure means going all out in your working sets. You’re literally failing to complete your last rep of the set no matter how hard you try. It’s a concept I believe in but it is also generally accepted that it’s not necessary to train quite that hard. My take on that is it’s worth trying for any lifter that, as noted, is in good health and serious about building muscle.
In fact, I personally like to go beyond failure by using techniques that add intensity and allow me to extend the set. I have always trained that way. However, I don’t advise that for everybody. Again, if you’re closer to 50ish and in good health, train harder. If you’re older and maybe have some physical limitations, stop 1-2 reps short of failure. (5)
How Long Should You Rest Between Sets?
Most younger and older trainees rest 1-3 minutes between sets, and that’s fine. Longer rest periods allow you to recover with more available strength for your next set. I personally rest only as long as it takes to start the next exercise. I do this as a form of progressive overload. But, that works best when I train at home. In the gym, you can’t always access the equipment you want to use. (6)
Part 2 Summary
We’ve covered a lot of ground in Part 2 of this Series. My suggestion is to, again, focus on form and understanding each exercise. One area I have not covered is the mind-muscle connection. This simply means being mentally aware of what muscles the exercise you’re doing works, and feeling those muscles as they contract.
This ties into form. Conquering this concept is huge, and in fact it should be your priority in the first month of your training, and be your guide in every workout you do. This will ensure you’re using the correct form, and getting the most out of the exercise. Next up is Part 3: Nutrition and Supplements, which is a huge part of your ultimate success. Get ready for it!
References:
- Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142. https://doi.org/10.7717/peerj.14142
- Kneffel, Z., Murlasits, Z., Reed, J., & Krieger, J. (2020). A meta-regression of the effects of resistance training frequency on muscular strength and hypertrophy in adults over 60 years of age. Journal of Sports Sciences, 39(3), 351–358. https://doi.org/10.1080/02640414.2020.1822595
- https://link.springer.com/article/10.1007/s12126-021-09440-y
- Krieger, James W. Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis. Journal of Strength and Conditioning Research 24(4):p 1150-1159, April 2010. | DOI: 10.1519/JSC.0b013e3181d4d436
- https://www.sciencedirect.com/science/article/abs/pii/S0531556518303280
- https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-0029-1239497