Any other 50+'rs lifting weights (i.e. bench press and other)?

[DnvrFox]

Any other 50+'rs into lifting weights (i.e. bench press and other)?

I'm curious as to what weights you are lifting, and in discussing routines.

I have been into "heavy" weights - by that, I mean pushing my muscles to their absolute max, with low repetitions. I have been doing this for many years. I love the challenge and the feeling.

My max BP a few years back was 225 lbs. I have dropped off to about 185-195 max, but am working on building back up.

I have about 10-15 different "exercises" which I do, including full body dips, curls, pulls, rows, very slow crunches (including lateral abdominals), pushups, modified overhead press, etc.

I currently do no weighted squats and no deadlifts.

Anyone else, or am I the only really strange person around here.

What are you into?

[CrossChain]

I used free weights for several years. Had to take some time off from lifting after a non-lifting injury. Came back using a Bowflex for most movements. My joints especially like the first few inches of movement that are somewhat "lighter"...overcoming inertia a little easier...before hitting full resistance. I still use free weights for curls, "good morning" back lifts, etc.

I find working with resistance very relaxing and a good counterpoint to cycling.

[SesameCrunch]

Hi. I've been lurking on the 50+ forum for a while and it's time to post something! I'm 51 and work weights every 4 or 5 days. I used to do 3 times a week, but cut back when I started cycling last year. Didn't want to have too much to carry up the hills in the SF Bay Area where I live.

I alternate between a high rep, sports conditioning routine and a heavier weight routine. (6-8 reps). I believe that alternating workouts is very effective. The sports conditioning routine are exercises that work multiple muscle groups and incorporates cross-body movements to help with coordination. The routine is also very balanced to make sure I'm working all the different muscle groups and not just the "vanity" muscles. I just love it, and the results are great (11% body fat). I don't do any leg work since cycling does more than enough for the legs (I have a little over 2000 miles this year so far).

I love the complement between cycling and weight work. I also swim for cardio when I need to rest from the bike. Now I need to do some yoga to improve my flexibility!

I started working out 3 years ago when my wife was pregnant with our son. I was 48 when he was born and I figured I needed to get in shape so I could keep up with him as he got older. Started working out for the first time in my life and now, if I don't do something every day, I get grumpy! Fortunately, I live in a place where I can walk to the gym, can road and mountain bike from the house. Oh and golf too, right out the front door. I'm a lucky dude.

[DnvrFox]

So there are at least 3 "crazies."

I started seriously lifting when I was about 50.

That gives me 17 years or so.

Tell us a bit more about your "sports conditioning" routine.

[bcoppola]

I use dumbells for arm & shoulder, weight machines for back, chest, and legs, and flexaball exercises for the core especially in the off-season for all round strength. I alternate two routines every 6 wks or so; they were designed with a trainer. Generally heavier weights @ 8-10 reps. However, I have never been muscular and do not look "buff" in the least. Except for my tendency to be pear-shaped (and pie-addicted), I might have a bike racer's shape! But I have never been athletic and have only gotten into fitness in the past few years. I will never be "studly" but I do not want to be a little stoop-shouldered old man.

Going to the gym relieves cabin fever, too.

What I plan more of this year is time on the bike trainer. Even the little bit I did last year in late winter seemed to help my beginning-of-bike-season fitness.

BTW, I'm building a "man cave" in the basement. It will be primarily a music room (audiophilia is another hobby) but it will be a good home for the bike trainer too. Some motivational music, maestro!

[John E]

I lift dumbells at work (oops, that didn't sound quite right, since I run an 11-man department :) ), and I use the Cybex machines at the YMCA. My objective is to maintain what little upper body bone and muscle strength and mass I have. Although I have added a bit of muscle around the shoulders, I have never been able to build much muscle bulk, so I am no threat to California's "Governator." :) My other major exercise activities, cycling and running/jogging/walking/hiking, give the legs, heart, and lungs a good workout, but neglect the rest.

[jackb]

I lift or use machines during the winter about three times a week. I prefer the free weights, but every now and then I go to the gym at the college I work at. I never lift heavy weights. I'm interested in toning muscles and providing resistance training to keep bones strong. I tend to work on upper body muscles. Myt legs are generally in good shape because I bike, walk, hike, a telemark in the winter. Three times a week is plenty for someone who is 59. Sometimes I only lift twice a week. I enjoy it. It feels good and I always sleep well after I work out. In winter, I follow my lifting with jumping rope to get in some cardiovascular training. I like that too.

[RDW3261]

I lift 2 to 3 times a week. I do not lift max, more into reps. I do bench press, curlls and leg lifts. Since starting 6 months ago I feel my knee has strenthen and no longer have any pain in it. I use to run half marathons and had to give up jogging 6 months ago because of the knee. the curlls seem to help my wrist. I was getting pain in my wrists on long bike rides.

[jisaak]

I started doing some workouts with weights last winter, it was all upper body using barbells but I incorporate an excersize ball and a resistance band into the routine. I want to do more this winter, increase the weight and do more legs, core, etc.. & will start soon.
Mind you 30 miles up the road is Buffalo NY and they have about 18" of snow on the ground, so I guess winter is here!

[cyclezen]

between Apr & Nov, I do maybe 1 day, Nov to Mar I do 3-4 days, dependin on the amount of ridin

I stay away from free weights at the gym, since I usually try to do 2 circuits of the Nautilus machines. The machines seem to help me by supporting the back well, a must for me. I'm not into standin around much, which seems the norm. People do seem to get a workout, but also socialize there a lot - not my thing.
And I have no patience to trade spotting.
Usually I do 35-40 min. warmup on the Lifecycle, try to get about 20 miles per the readout. Then stretching on the mats.
Then the nautilus machines, going from core to upper body to legs, doing 2 sets each, weights set to allow 12-15 reps to completion.
Then sauna for 12-15 min. - total about 90 min.
Usually go thru 3 towels, one for the lifecycle, one for the circuits and one for the shower. I tend to perspire a bunch, itz rare when I'm not dripping and the clothes aren't completely soaked. Prolly a good reason why 'social' doesn't happen :o no biggie...

[Digital Gee]

Two or three days a week, I raise a few concerns, and lower some expectations. That's about it. Oh yeah, and I do some resistance to change. :D

[HAMMER MAN]

been lifting for about 10 years. during the winter it is four days a week, with rides on the week-end depending on weather conditions.

Summer time I slack off on the weights, only 2 days a week and four days ride time.
My max on the bench {ex.} was 310#, leg presses 900#. i have dropped the amount of weight by 1/4 and do more reps.
The two main reasons were to much bulk produced slower rides, and a draggin *** up hills.

I use to do lunges and squats @ least once a week but @ 54.5 yrs of age it would produce to many problems. so it is leg presses, and leg extensions.
i alternate every other week between bar-bells and dumb-bells including press {Smith} machines
EX. of my workouts.

Chest. all movments 3-4 sets of 15 reps.

Flat
incline
decline
cables
chest press
fly's flat and incline


legs

calves sitting
leg extensions
hamstrings
leg presses sitting and smith Machine lieing leg presses on your back to help build your glutes
tibia
calves again standing

shoulders and back
military press
lats
back extensions
rows front and back
dead lift
cables
dumb bell rows

Arms
tris and bicepts on the same day
curls dumb-bells and barbell
cables
press-downs
close grip press
dips helps with tricepts and shoulders

The lifting defiantly helps with riding and the strength for harder and faster rides, but I bulk up pretty fast.
This winter I plan on dropping another 1/4 # on all areas and do more of higher repitition counts.
right now I am @ 181 and I am 5'10". I want to get back to about 175 #

[Dogbait]

I have been lifting weights somewhat regularly for the past 30 years. I have moved away from power lifting or max weight and now do no more weight than I can handle for three sets of fifteen reps. I keep the weight at a level that makes the last 3 or 4 reps of the last set extremely difficult to do with proper form. When I have done 3 sets of 15 easily and correctly for 2 sessions in a row, I will move the weight up starting with next session so that, on the 3rd set, I can only manage 12 reps - even with cheating and bad form.

I am not concerned with how I look in the mirror of how much weight I can move with one grunt. My goal is to reach and maintain peak strength in the long term. This means that the weight on the bar will go up and down as my body reacts to other stresses over time.

I lift 2 days one week and 3 days the next... always with at least one rest day between sessions. I will often take up to a 35 mile, low intensity bike ride on a rest day. Before my recent surgery I was rotating between two workouts as follows:

Day A
Seated leg curl (machine)
Seated row (machine)
Seated press (military)
Dumbell curl
Cable pushdown (straight bar)
Seated leg extension (machine)
Seated lumbar extension (machine)
Dumbell bench press (alternate between flat, incline and decline)
T-bar row

Day B
Leg press (machine)
Seated lat pulldown
Pec-flys (machine)
Rear delts (same machine pulling the other direction)
Bicep curl (machine)
Cable pulldown (rope)
Barbell bench press (alternate between flat and decline)
Dumbell bent over row (kneel on bench)
Standing dumbell lateral raise

Immediately before and after these sessions, I do a 30 minute cardio workout... treadmill, elliptical, stationary bike of ride my bike to the gym.

Every three months or so, I will exchange these exercises for something similar that works the same muscle groups. That keeps me from getting bored and works the muscles from slightly different angles.

I stopped working with weights a week prior to my surgery and my Doctor says I can resume as I see fit after my follow up appointment on the 19th. The plan is to reduce the weight by 20% from the last session and do 3 sets of 6-8 reps... if I can do it without pain. When I can do that for two consecutive sessions, I will slowly work up to my pre-surgery level.

[cheeseflavor]

Hey Dnvr!

You're waaaay ahead of me as far as lifting goes. I do it primarily to increase trunk and leg strength and overall muscle tone. It helps a lot with cycling. We do 13 different exercises, and very the muscle groups. I try to each individual exercise twice a week along with the usual isometric stuff and fitness ball routines.

Steve

[dauphin]

for the past 14 years I have sat in a room full of very expensive weight machines and free weights. I hardly ever touch them.

[fopianki]

I used to lift heavy weights also, however, in the past year I had rotator cuff surgery in both shoulders for massive tears (to use the surgeon's phrase). I now incorporate lighter weight training (12-15 reps) once or twice a week. I like to do triathlons, marathons and ultracycling events so I view big muscles as just extra weight I've got to carry...Frankp

[SesameCrunch]

Tell us a bit more about your "sports conditioning" routine.
It's great to hear about all us 50+ working out. Sure beats sitting in front of the TV!

Some of the exercises in the "sports conditioning" include:

- Squat & press with a medicine ball between the knees, 15 reps. I usually do it with 25lb barbells in each hand. Good all around exercise. Holding the medicine ball with the knees help strengthen the IT band.
- pushups on the ball instead of the floor.
- Woodman's Chop - it's like the squat & press, but I move my hands with the barbells across the body.
- Pushup with "iron cross". On the floor with 15lb barbells in each hand, do a pushup, then turn body and lift one hand up towards the ceiling. It's hard, but I like it.

There are other exercises, but kinda hard to explain in words. The gist is to work multiple groups, high reps, focus on coordination & balance. It's good for toning and general conditioning.

[67walkon]

I've been trying to figure out a good mix between working out and riding. This info helps me.

At 57, I got back on a real bike after a 20+ year layoff. In between, I played a lot of basketball, ran and did some light weights. I hurt a knee, had surgery and since then have been really diligent about working my quads and hams.

Right now, I hit the gym Mon and Wed at lunch most weeks. After warming up on the bball court with shooting and such, I do 3 or 4 of the ab machines to keep my core strong. 3 sets of curls at 60 lbs, 70 and then 80 or 90. Leg extensions with 90 or 100 pounds per leg on Monday, but I quit doing those on Wed since I've been riding. Squat machine with 12 to 15 reps at 230 on Monday, less weight on Wed. Bench press with a woosy amount I won't mention, but one set of 8 to 12. Dips. Tricep extensions with 70 lbs. Ham curls with 90 lbs on Mon, not on Wed. Situps or crunchs.

Tues AM, ride 16 miles. Thus AM, repeat. Sat AM, ride long. Friday, bball at noon 2 or 3 times a month, but then I always have a meeting the 2d Fri of each month, so that's the week I try to work my long ride on Sat up.

I don't want to give up the other stuff, but it is hard to get really good miles in without giving it up.

[DnvrFox]

I don't want to give up the other stuff, but it is hard to get really good miles in without giving it up.

Yes, that is a balance we all must strike.

It helps because I have a pretty complete gym in my basement, so I don't have to go anywhere else. However, I do utilize a gym at times, because they have some exercises i can't do well easily at home.

It is really interesting seeing the various viewpoints and routines - some folks even advocating for some over others.

I guess, given the lack of most ANY exercise in the general population, that any of our routines puts us a bit ahead of the rest of the 50+'rs.

One thing I would NOT recommend is for someone who has not done weightlifting or whatever for some time is to start out "heavy." It takes a good long time to build up and strengthen tendons and ligaments so that they are not injured by heavy lifting. Even light lifting can be harmful if you strain.

At this point in my life, my body is so accustomed to pretty intense lifting that I have a hard time even getting a "buzz" feeling out of my routines! Absolutely no soreness any more, even after maxing out.

[DnvrFox]

Two or three days a week, I raise a few concerns, and lower some expectations. That's about it. Oh yeah, and I do some resistance to change. :D

And I thought you were going to buy some exercise machine at a garage sale or Craigslist? Whatever happend to that?

[DnvrFox]

It's great to hear about all us 50+ working out. Sure beats sitting in front of the TV!

Some of the exercises in the "sports conditioning" include:

- Squat & press with a medicine ball between the knees, 15 reps. I usually do it with 25lb barbells in each hand. Good all around exercise. Holding the medicine ball with the knees help strengthen the IT band.
- pushups on the ball instead of the floor.
- Woodman's Chop - it's like the squat & press, but I move my hands with the barbells across the body.
- Pushup with "iron cross". On the floor with 15lb barbells in each hand, do a pushup, then turn body and lift one hand up towards the ceiling. It's hard, but I like it.

There are other exercises, but kinda hard to explain in words. The gist is to work multiple groups, high reps, focus on coordination & balance. It's good for toning and general conditioning.

Thanks for the additional info.

[DnvrFox]

Three times a week is plenty for someone who is 59. Sometimes I only lift twice a week. I enjoy it. It feels good and I always sleep well after I work out. In winter, I follow my lifting with jumping rope to get in some cardiovascular training. I like that too.

I'm sort of curious. What does being 59 have to do with the frequency of your workouts? Everythig I read says we need to do MORE as we get older.

Thanks for an explanation.

[NOS88]

[QUOTE=SesameCrunch]It's great to hear about all us 50+ working out. Sure beats sitting in front of the TV! [QUOTE]

Hey, that's where I do my resistance training, in front of the TV. I pretty much think it's a waste of time to be in front of the TV and only watching. So, when I watch, I do something else too. Concerning weights, I use two basic routine series. In the winter I do a session every other day that includes all larger muscle groups. I only do one set of reps designed to fatigue me between 8 and 12 reps. The rest of the year I do a twice a week routine that works the same muscle groups, but target lighter weights for which I can do 15 to 20 reps.

[backinthesaddle]

I do a very low weight, low rep routine, all upper body. Mostly Nautilus type machines. Goal is to maintain upper body strength without bulking up and have some alternate exercise to cycling. During the winter I tried to do this 2x / week, in cycling season 1x / week, in actual fact I didn't even meet those targets for frequency.

[byte_speed]

I'm glad and even a little surprised to hear that so many
of you folks are lifting.

I'm 58 and have been lifting & riding for about 20 years.
My overall goal is just to stay in shape to keep having fun
(i.e. riding) for as long as I can.

I think riding & lifting complement each other well to stay
fit. I will ride 4 days a week & lift 3 in warm weather.
I don't like riding in cold weather or on a stationary, so I will run
some in winter. My running is limited more every year by
the wear & tear on the joints.

My lifting is mostly on Nautilus type machines as those seem
easier on my joints, which tend to cause me problems. I tend
to do different machines on different days, largely based on
whichever machine I can get without waiting.

I concentrate more on the upper body. My usual routine for the arms is 2 sets
of 10-12 reps, varying the weight to be completely burned at about
10 reps on the 2nd set. I do a single sets of 12 reps on leg
machines.

If I am getting bored with the routine or it just doesn't seem
to be 'working', I will do a few sets of high weight/low reps or
vice-versa.

Keep smiling, it makes them wonder what you are up to.

[seafoam]

Except for hiking when dauphin and I are able, cycling is all the cardio I do. I am a faithful practitioner of Pilates, though. Not a big fan of what is called "mat" Pilates (somewhat similar to yoga, but a lot of mat Pilates puts a lot of strain on the wrists and/or neck). I LOVE exercises on the Pilates reformer, stability chair, and trap table. The equipment looks kind of medieval, but the results in terms of flexibility and core strength can't be beat! Just about every exercise works the abdominals in some way. I have increased the flexibility in my hamstrings particularly in the 6 years I have been doing this type of program. Great for balance as well (my recent spate of falls notwithstanding!). Just got home from teaching my 2 favorite clients - one a 60-year old woman who could put any 30-year-old to shame with her range-of-motion, strength, and balance!

[Digital Gee]

And I thought you were going to buy some exercise machine at a garage sale or Craigslist? Whatever happend to that?

I'm using it. Didn'td seem to parallel what the others are talking about. But I like it! :)

[DnvrFox]

I'm using it. Didn'td seem to parallel what the others are talking about. But I like it! :)

Good for you.

Liking it is 110% of the battle.

Doing something, no matter to what degree, is so much better than doing nothing because you judge it to be too hard or challenging.

I was at a Weight Watchers meeting last night where a plump young lass was bemoaning her lack of exercise, and giving excuses.

"I am not a 'morning person' so I can't do any exercise in the morning."

"I am too tired and busy when I get home."

The instructor made the excellent point that if, when she was at work, she could find time to do just 10 minutes of walking every day, and then set that as her goal, and then accomplished that goal, she would feel much better about her exercise program (and, BTW, much better about herself, IMHO).

That would be 10 minutes more a day than she does now.

And you never know - she might like it and do even more.

[Tom Marsteller]

Greetings,

For about 11 years I have strength trained in my home gym. My routines are Twice a week one day for upper body the other day for core and legs. Workouts last about 1 hour and I am shot afterwards. I rotate routines every month to keep the muscles confused and have about 10 different routines to rotate through. that keeps things from getting boring. I use free weights exclusively since I believe they enhance the stabilizing muscle groups more than machines do. Nutritional timing is more important than ever I find since hitting 50+, I am currently 51. I believe that the strength training has kept me from getting injured when I do protection work for Schutzhund sport. Strength training also helps to remove the stress from my office job.

Bicycling came back into my life about 2 years ago. I have an arthritic knee and hip on the right side due to a knee injury that required surgery about 31 years ago. The cycling has helped with my weight loss program 100 pounds of fat with another 20 to go and lowered my blood pressure. I cycle about 3 times a week until the weather up here near Niagara Falls turns really cold. Then I more to a Vision Fitness stationary bike till the weather warms up.

Tom......

[DnvrFox]

I use free weights exclusively since I believe they enhance the stabilizing muscle groups more than machines do.
Tom......

Frequently overlooked by machine users, yet referenced and discussed much in manuals such as the ACE Handbook.

It is why I use free weights, and, besides, I just enjoy manhandling those babies around. (Weird? :eek: )

[oldspark]

Yoga-hindu squats-Hindu pushups-core workouts-stretching, some light weights used but mostly body resistance. I used to do squats when I was in my mid thirties but my legs are more developed now due to the hindu squats.

[a77impala]

I am doing some lifting to rehab my right shoulder after fracturing it in a bike accident in May. Five weeks in a sling and I couldn't even lift my arm off the bed. I only use a 10 lb weight but do several movements and 10 reps each. So far has helped a lot. Also do some exercises to regain my movement in my right arm.

[lpress]

I've been lifting since I was in college, and still go to the gym for a two hour workout three days a week. I cut it to two days a week when I began swimming in preparation for a short triathlon, but have picked it up again now.

Two hours sounds like a lot of time, but I get some of it back in extra endurance and energy during the day. I also make double use of the time by listening to podcasts while I work out.

I no longer do maximum weight single reps, but do work to my limit. I was much stronger as a young man than now, but, surprisingly, I find that I have maintained the same strength for the last ten years. (That can't go on forever).

A few injury-avoidance tips for us older folks:

+ Do a warm up set or two before going heavy in each exercise.
+ Stretch the muscle you used after each exercise.
+ Alternate upper body and lower body sets.
+ When stretching legs (hamstrings), do one leg at a time to spare your lower back.
+ Dumbbells are easier on your shoulders than a fixed bar -- they allow small adjustments in form to work around slight injuries.
+ Small adjustments in foot and knee position can help with joint injuries in leg presses for the same reason.
+ If you have an injury, for example to a shoulder, keep doing your dumbbell sets on one side. This sounds weird, but the good side will stay strong, and the injured side will not deteriorate as much as it would otherwise.

Larry

[Opedaler]

I love lifting weights and have done it for 35+ years. I would add just a couple points for those considering lifting in addition to their lifestyle........

1) focus on posterior muscles. Everyone trains for the "mirror" muscles but the important ones are on your backside. How many of our bodies curl backward as we age? Put 60-70 percent of your efforts on the the back half of our body.

2) Use compound/ hybrid type exercises when time is short ie. cleans and presses, squat presses, squat under arm curls etc

3) stretch after lifting (much more important than prior)

4) Don't bounce out of extension of any exercise......too much pressure on joints

[ticwanos]

If this attachment made it to the post, it says it all. Only in America.

[lhbernhardt]

Back around 1990, I attended a Mike Walden Cycling camp in Florida. One of the thangs I learned was the importance of doing a morning exercise routine, so since then I've done a short strength/flexibility routine each weekday morning. The hardest part of the routine is doing the 30 pushups (I started with 10 back in 1990), but I find it's really helped the riding.

Track riders pretty well have to do weights, and while I was unemployed, I was at the gym 3x/wk. However, I think doing the leg presses with 270 lbs aggravated a herniated disk because I was getting numbness in the right leg for a while. When I stopped doing the weights, the back pains and leg numbness largely stopped.

I'll probably go back to the gym as I adapt to my new schedule, but it will be with much lighter weights.

- L.

[Mojo Slim]

I get to fitness club only about once a week during the months I can ride. I try to up that to 2 -3 times a week during the winter. I just do a circuit of the weight machines with a few other things thrown in sometimes. I'd say I use just moderate weight, 3 sets of 15 reps. I have my iPod playing and spend some time talking to the other old guys who are there. If I try to work my legs and ride, It seems like my legs are tired.

[Mojo Slim]

Oh, wait. I wanted to post this picture of me

[lpress]

Put 60-70 percent of your efforts on the the back half of our body.

What exercises you do for the back half of your body?

Larry

[Ksam]

Nice to know I'm not the only crazy out there! I do "classes" at the Y 3 mornings before work. I find if I can start exercising before 6:00am...I don't even know what I'm doing till close to half way thru!!! The instructor here is awesome (marathoner etc.) and really puts us thru a major workout w/weights etc. By doing it all semi concious...I can't complain or stop! This also allows me to get on the bike right after work!!! and depending on daylight....crank on as much as 30+ miles! Works for me and keeps me from strangling our engineering dept.! Karin

[Ksam]

Question for ya'll....anybody else get or have issues with your cubital tunnel (funny bone in elbow) Mine is apparently shot...left hand is half numb...according to the dr. it ain't the biking....but...maybe it was just the final straw. Supposedly it'll keep me off the bike and out of the gym for weeks...and in a cast...damn. I notice that sometimes I can't keep the weights up w/left arm any more. Told him he can't have my arm/hand till I hit 2000 mils...that's only 100+ away...AHHHHHHHH. Karin

[hjbiker43]

I hit the machines 2-3 times a week with light weights. I believe the machines are better for me as they offer more support for my aging spine. During the summer, I just work on my upper body as I feel my legs are getting plenty of work climbing the mountains on my bike here in SoCal. I will start doing more leg work with the machines come this winter (we do get snow up here, but a 20 minute drive and I'm down in the warm valleys for some dry riding - ah, good ole SoCal).

[SesameCrunch]

I love lifting weights and have done it for 35+ years. I would add just a couple points for those considering lifting in addition to their lifestyle........

1) focus on posterior muscles. Everyone trains for the "mirror" muscles but the important ones are on your backside. How many of our bodies curl backward as we age? Put 60-70 percent of your efforts on the the back half of our body.

2) Use compound/ hybrid type exercises when time is short ie. cleans and presses, squat presses, squat under arm curls etc

3) stretch after lifting (much more important than prior)

4) Don't bounce out of extension of any exercise......too much pressure on joints
+1
I totally subscribe to these points. In particular to point 1, I understand that we should have a 60/40 strength balance between our front/back muscles. I see so many men working on the vanity muscles in front of the mirror, but not enough on the backs.

Point of humor. I participated in a circuit training class at the gym last week, just to see what the trainer had to say. After working on the chest and back, he asked what I do for my arms. I said I don't because the arms get enough from all the other work. His reply was, "You know, the chicks dig it." It was probably tongue in cheek, and he's a nice guy. But it was pretty funny to me. Here I am 51 years old, married, kids, the whole thing. I don't get a lot of opportunity to flash my biceps to "chicks". :)

[Bud Bent]

I've posted it before, but we're all senile, so I will again. :)

I ride either 3 or 4 days a week, and do non-cycling exercises twice a week. What I can do is very limited by my bad back (protruding degenerative discs, L4-L5 and L5-S1 are the worst), and the fact that I spend most of my 45 hours a week of work time standing on concrete, climbing machinery, or stooping over in machinery cabinets. That means that my exercise really needs to be of such a nature that it doesn't compress my spine or force me to keep my back locked to keep from compressing my spine.

I do a 35 minute core exercise workout, following a video by the University of Michigan Medical School Spine Center, called "Healthy Abs and Back". I then do a 20 minute workout with dumbbells, all either reclined or on an incline, to keep it back-friendly.

When I first started riding, that was all the exercise I did, but anything you read on exercising makes it plain that resistance exercise is important too, and most of the core exercises in the video are exercises I had done during previous therapy for my back, reminding me how much those exercises help.

[cruzMOKS]

I did some weights in February. But quit with joint pain. I am starting out much slower
now. I came across Cross Fit http://www.crossfit.com/
I am starting out doing their daily routine scaled way down.

I am going to keep a link to this post.

[MTBLover]

I lift 3X/week, using a progressive routine (see www.hypertrophy-specific.com). It's a size routine, but I also use it for strength. Full-body workouts, including:
Squat (alternated with quad extension)
Incline bench press (alternated with weighted dips)
Straight-leg deadlifts with shrugs
Upright cable rows
Lat pulldowns
Arnold presses (alternated with Cuban presses)
EZ-curls (alternated with EZ reverse curls)
Skull crushers

It's an 8-week cycle, two weeks each of 15, 10, and 5 reps, where you progress to your respective max by the end of each two-week mesocycle. Easy to do, no going to failure (and therefore little chance of injury), and it really works. I highly recommend it- been doing it for about 4 years now.

[Opedaler]

Well, I'm a tad late on my response,Ipress, but just noticed that I was asked a question and totally missed it. My sincere apologies.

Most 'bodybuilding' type routines add a few exercises for the posterior portion of the body just to make you feel that you are having a complete workout. You will do tons of squats (and yes they do hit the glutes and hams if done in a certain way) bench presses, leg extensions, curls. crunches ectras. while negelecting the erectors, flexion muscles, hamstrings,calves, traps and so on. My point is.... if the 50+ trainer is going to err, then err on the side of the back half of your body.

Exercises that I would suggest to correct, maintain or improve strength ( ie structural strength) are:

Glute ham raises. If you have access to a GHR machine use it more, or in lieu of the Bench Press. This exercise works everthing from the lower back on down on the back side of the body.

Keystone deadlifts. Ditto above.

Bridges and hamstring curls on a physio ball.

Bulgarian split squats.........Don't let all these weird titles fool you. Google them and you'll find sites that have clips of these exercises being performed

Standard deadlifts.......perfect form (ie don't cheat just to use more weight)

Barbell shrugs (Traps....middle and upper)

Presses......triceps

Prone dumbell rows and prone reverse flies.

Just a few to give you an idea of what I was talking about.

Once again.......sorry for just seeing the question.

[capejohn]

I lift, and play racquetball regularly.

[John B.]

I set up a home gym with a Soloflex, Eliptical Cross Trainer, Treadmill, Stair Climber & Kenetic Trainer. Only free weights are some dumbells & I try to work out 3 times a week. When the weather permits I'm outside bicycling, jogging & kayaking.

[Velodiva]

I lift 6-7 times a week and split body parts. I am female, 56 years old and have been lifting for 30 years. I work out at a fitness club (currently Equinox) with my husband. I like being around people when I work out - good energy. Weight lifting helps keep my body fat at about 13.5%. My workouts focus on upper body - just light legs every other day since they get enough of a work out from cycling and genetically "blessed" with calves that can lift the entire Nautilus stack without trying. I plan on living until I am 140 - so I am not yet middle-aged. Happy New Year to all!