Fifty Plus (50+) - Weight training--need advice

I've decided to get serious this year in the off season. So, I've been spending some time on the weights at the gym. Here's my question: How can I establish some reasonable goals for my age and build? I'm just trying to get an idea of how I'm doing. For example, I'm up to sets of 10 reps with 320 lbs. on one of the leg press machines. Of course I don't know what that really means given the nature of machines, but what would be a reasonable goal for me at age 61 and 5'10" & 190 lbs? Just looking for some way to set goals.

I think goals have to be set by you at a level that is just beyond what is comfortable. Especially when you are starting out. 320 on a leg press shows you have some strong legs- but where is that strength? I am a lighweight at 150 lbs and my legs are where I want the strength. I have gone to the gym and over a few months I have got to your level- But that is only one machine. I use other machines that concentrate on the thigh muscles as that is the weaker part of my legs. Calves are not a problem as I can reach the max of 350 on that machine and get bored after 10 sets of 20 pulling that max weight.

My legs are taken care of- so I concentrate on the other parts that I need for bike riding. Heart and Lungs. Not Weight training but in doing the cardio vascular exercises- I am also improving the parts of the body that weight training does not improve. Flexibility on the rowing machine- Some upper body on the crosstrainer and the brain on bettering my previous times on any of the exercises.

As you can probably tell, I am not a fan of weight training. In fact I am not a fan of gym work in general as I prefer to get out on the bike. Only problem is that it is easier to go to the gym than to go out on the bike on a wet- windy and cold night after a full days work.

As you can probably tell, I am not a fan of weight training. In fact I am not a fan of gym work in general as I prefer to get out on the bike. Only problem is that it is easier to go to the gym than to go out on the bike on a wet- windy and cold night after a full days work.

I'd prefer to be on the bike as well. But here in New England that's not really possible during a typical winter. Hence, the gym. I do a one hour spinning class, taught by a long time cyclist, twice a week. I also ride my rollers at home. I'm working on my arms, lower back, and legs in the gym so I can be in decent shape come April. Currently, I'm doing one arm curls w/35 lbs., calf raises w/495 lbs, quad lifts w/165 lbs., etc. All machine weights except for the curls. I guess I'm just going to do what I do and leave it at that. The proof will be seen when I get back on the bike, I guess.

At my gym, a personal trainer charges $40.00 an hour. When I joined they had a special rate for three sessions which I signed up for. The trainer was able to set up a program for me in three sessions and then I continued on my own with additional single sessions about every four months to refine and change the program as needed. I consider it money well spent.

At my gym, a personal trainer charges $40.00 an hour. When I joined they had a special rate for three sessions which I signed up for. The trainer was able to set up a program for me in three sessions and then I continued on my own with additional single sessions about every four months to refine and change the program as needed. I consider it money well spent.


I had thought about that and it does seem like a good idea. Think I'll check it out.

Here is what I do.

I have been lifting weights for about18 years now.

About 5 years ago,my wife and I took a "Body for Life" course, which included a personal trainer for several sessions. That was a very worthwhile expenditure, and I would recommend buying the basic book and manual.

It depends a lot on your goals. I happen to really love pushing my body to its max and seeing how much I can increase the weights I do - so that is my goal, increasing my weights. I use lower reps and higher weights.

However, I wouldn't recommend that for a newbie, as it takes a fair amount of time to get your ligaments, tendons, joints, etc., toughened up to take those heavy weights.

I work all muscle groups throughout a week. Biceps, triceps, upper and lower back muscles, abs, legs, calves, neck, chest, lats, etc.

I generally use the BFL routine of doing 12, 10, 8, 6 and 12 reps, with one minute in-between each set, followed by a complimentary exercise that works the same muscles after a 2 minute rest.

I have a complete home gym, and also go to a gym. I use free weights and machines.

Right now, I can max out the pec machine at 312 pounds for 10 very slow reps, I do about 160 pounds on the bicep machine, I max out the lower back machine at 315 pounds, and I bench press at 195 pounds.

I have been able to increase my weights a measurable amount this year, and, believe me, at 68yo, that is satisfying.

I'd second the recommendation on the trainer. It can really help design an effective program.

In my program, I emphasize1) exercising all major muscle groups 2) consistency in time invested and 3) month/month amounts lifted. Our gym (YMCA) has all of the weight machines connected to a computer and that tracks/analyses the effort in terms of reps, wt lifted, muscle group used and variety. It feeds the results to fitlinxx.com for building a tracking notebook. You can enter manual workouts at fitlinxx as well.

One thing you said was that you were using 320 pounds on machine. Careful with really high weights! You don't need to run the risk of hurting yourself to get the benefits of weight training. FWIW.

Here is my home gym (http://members.aol.com/dnvrfox/wtroom2.JPG). I would second the recommendation to take it easy as you start out.

I've decided to get serious this year in the off season. So, I've been spending some time on the weights at the gym. Here's my question: How can I establish some reasonable goals for my age and build? I'm just trying to get an idea of how I'm doing. For example, I'm up to sets of 10 reps with 320 lbs. on one of the leg press machines. Of course I don't know what that really means given the nature of machines, but what would be a reasonable goal for me at age 61 and 5'10" & 190 lbs? Just looking for some way to set goals.

If you mean serious about cycling and increasing power, efficiency and stamina then get a cycling coach. It is clear you are motivated so you need to know what, when and how to do it. What are your limiters and what is the best way to improve. Coaches know how to guide you based upon quantitative testing and experience.

Here is my home gym. I would second the recommendation to take it easy as you start out.

http://members.aol.com/dnvrfox/wtroom2.JPG

Oh, I see...the two recliner chairs? That does seem an "easy", sensible start.

First of all, just "play around" with various weights for awhile, until you start to have a good guess at the maximum weight you can lift nine times, 18 times, and 36 times, just short of failure.

Take the weight and reduce it to 80% of maximum.

So, let's say you played around with a certain movement and came to think that, with an all-out effort, you could lift 100 pounds nine times.
Reduce that weight to 80 pounds.
If you don't have a weight option exactly at 80%, choose the closest weight lighter than 80% of your maximum.

Whatever movement you do, do it in pyramid sets, so that you start out with 36 repetitions in the first set; then go to a higher weight (80% of your maximum weight at 18 repititions) and do 18 repititions; then nine repititions at 80% of your heaviest weight; and then go back down the pyramid to 18 and then 36 repititions.

That makes five sets of a given movement.

Then change to a different movement, possibly pulling if you pushed on the five sets prior.

Allow yourself no recovery between sets, and keep moving with the intent of maintaining a pulse of 120 beats per minute.

Design your workout at first to take 45 minutes from showing up ready for exercise, to finishing the last movement and starting to put everything away.

Have a clock with a second hand in plain view so that you can get a feel for whether you have gotten ahead of schedule or behind schedule at each point in your routine.

By eliminating daydreaming, recovery, inefficiencies, etc, try to whittle some minutes off until you can do your beginning 45 minute routine safely in 35 minutes.

Do not punish your body by working to failure.

If you punish your body by working to failure, your body will remember your workout place as the place of pain, and your workout time as the time of pain, and your body will throw up all kinds of emotional defenses to keep you from working out.

Do 80% of your best-guess maximum, avoid all semblance of pain and fatigue, and eventually, by doing 80% consistently (and consistently matters more than anything else) three days a week, you will find your 100% increasing, and thus your 80% increasing.

Don't get ambitious.

Remember your age.

If you exercise to failure, your injury rate will go up, and your recovery time will increase so that you will require a minimum of 72 hours to recover, meaning, if you finish your workout at noon on Monday, you cannot work out again until Thursday.

However, if you do an 80% workout with pyramid sets, and treat your body with kindness, as you would treat a guest in your home, you can work out safely and profitably on Monday, Wednesday and Friday.

If it hurts to workout; if you feel anxiety before your workout; or if you have to summon an unusual amount of will power to get yourself started, then you did too much in your last workout.

Consistency.

Three days a week.

Start each pyramid of five sets with a low weight and high reps; move to a middle weight and middle reps; then to a high weight and low reps; back down to a middle weight with middle reps; and, finish that five set pyramid with the original low weight and high reps.

Reduce the weights until you can do the pyramid with full confidence, peace of mind, and no anxiety leading up to the pyramid.

Eighty percent, three days a week, starting at 45 minutes and shortening to 35 minutes with a pulse of 120 beats per minute.
You should find yourself breathing a little hard through your nose and barely breaking a sweat.

Watch yourself closely for anxiety before workouts.

If you feel anxiety, lower your weights.

Don't work only your secondary sexual characteristic muscle groups, meaning chest and biceps.
Chest and biceps contribute little to strength and fitness.

Rather, work your back/shoulder muscles, and torso muscles (find a lot of different kinds of situps and vary them without causing yourself pain).

Save your leg workouts for your bike.

NO PAIN!

If you do less rather than more, and thus don't cause yourself pain, you will work out more consistently and make better progress than if you beat up your body and make it do things it doesn't want to do.

Oh, I see...the two recliner chairs? That does seem an "easy", sensible start.

That is the same room in which my singing group (http://www.xyzingers.info) practices. Those chairs are for those guys!:p

If you mean serious about cycling and increasing power, efficiency and stamina then get a cycling coach. It is clear you are motivated so you need to know what, when and how to do it. What are your limiters and what is the best way to improve. Coaches know how to guide you based upon quantitative testing and experience.


Well, I'm serious about entering this season in better shape than I entered last season. And, I want this to be something I do for the rest of my life to stay healthy. So, I'm taking the advice of those who suggested getting a session with a personal trainer to set up a program. If there were any cycling coaches around here I would try to get some work there as well.

Check this out...http://www.usacycling.org/coaches/

The personal trainers at my gym are great for whole body training but know little about road cycling. The USCF has a coach licensing program. This may assist you in finding one locally. Also, go to a pro bike shop that carries high end bikes and many times they can refer you to coaches.