Frequency of muscle groups at 66 years old

[Mr Drysdale]

I’m determined to get in better shape this year. Cardio will be on the menu at least five days a week. As far as building strength goes, I don’t know how often to work the muscle groups. Arms, legs, back, abs and upper body. I’m 66 years old, 5‘ 10” and 202 lbs. Completely out of shape. Also any supplements?
Advice?

 

[BBob]

Wendler 5/3/1 Boring But Big with either a 3 or 4 day option. There are many 5/3/1 variations and programs out there you just need to pick one. I do a BBB often because it's simple and there's free calculators for it. I usually do the 3 day because I have enough other things to squeeze into the week. If I'm tired or time restricted I'll pass on the accessory work for the day.

https://blackironbeast.com/5/3/1/calculator

 

[AntelopeEater]

Would work out as soon as the muscles are no longer sore from the last workout.

If you've been inactive for a long time, you may get DOMS (Delayed Onset Muscle Soreness) for a few days to several after the first tough workout or two, but then you should be able to work out more frequently.

Good that you plan to do regular cardio, that will also help you with your recovery from strength training as long as you don't over do it.

As long as you eat a healthy varied diet there is no need for dietary supplements. Don't waste your money on placebo effect over the counter supplements.

If you have Low T, getting prescription medication from a licensed doctor will help, big time.

If you snore, or always feel tired, and have never been tested for sleep apnea, get tested for it, if you have untreated sleep apnea getting a CPAP machine or other treatment that works will be a real game changer for the rest of your life.

You can check out Scooby1961 on you tube if you want, he is a senior citizen aged body builder who has been putting out videos on how to work out with aging joints and what not for years

 

[mtwarden]

I'm 66 and the last 4-5 years I've settled into a modified 5/3/1. I'm lifting just twice a week and combine squat & bench and deadlifts & overhead press. I follow the 5/3/1 four week system Wendler has laid out; the last year I added a fourth set (to his prescribed three) as my last set- "first set last" as he calls it- the first set (% of 1 RM varies by the week) is as many reps as possible. This added a fair bit of volume and has helped in moving up. My fourth week (recovery/deload week) instead of 40/50/60% x 5, I've been doing 3x5 @ 70%. 40/50/60 was just low of weights (for me anyways).

My assistance work I do in-between sets- pullups, chin-ups, dips, lunges, core work- which ones depend on the day.

I spend more time hiking than lifting and hitting the gym just twice a week helps in that regard. My workouts are still relatively short- sub one hour and often closer to 45 minutes.

 

[Squirrel Master]

I think @BBob and @mtwarden both gave you some pretty solid advice. Also may look at Stronglift 5x5, 0r Madcow. Both of these routines are very similar to what they recommended. Honestly at any age it's hard to beat a workout centered around the Big 4. That and walking, even if it's a couple miles a day will keep anybody in decent shape if they have a fairly healthy diet and just stay with it. And if you work in a few of those walks with a weighted pack that's even better.

 

[V2Pnutrition]

I’m determined to get in better shape this year. Cardio will be on the menu at least five days a week. As far as building strength goes, I don’t know how often to work the muscle groups. Arms, legs, back, abs and upper body. I’m 66 years old, 5‘ 10” and 202 lbs. Completely out of shape. Also any supplements?
Advice?

You have alot of great 'how to go about it' answers here, but I didn't see anyone chime in with the answer to your questions on frequency.

The central idea would be twice a week per muscle group. The best bang-for-your buck/ROI on time would be compound movements as you're able to work multiple groups in a single movement. It could be a really great investment in your time to hire someone to show you how to do those movements properly if you're new to them.

Some other food for thought:

1. "Cardio on the menu 5x/week" will conflict with strength (to a point). You can enjoy the honeymoon of having progress with both if you’re brand new to strength training!
2. Complete execution of the lift with good form will ALWAYS beat the amount of weight being moved. Something I have to often remind myself of is "form > ego".
3. You do not 'need' any supplements if you follow 4 &5.
4. Eat the amount of fuel needed to achieve your bigger goal.
5. Eat the amount of protein you need to facilitate recovery from your efforts.

Enjoy it. It truly can be a marvel at what we're capable of. I look forward to hearing about your progress.

 

[Larry Bartlett]

At 66, 20-lbs over weight and self proclaimed out of shape, cardio 5 days a week is the best start and finish to your plan. Strongly encourage to tighten your nutritional strategy to ensure 1.0 gm/kg/day protein and 40-45% caloric value in healthy carbohydrates. For your body weight 90-100 gm protein daily should be your goal. If and when building muscle becomes a goal (months from now), strategies for protein should be around 1.5-2.0gm/kg/day. But that will require an abundance of the right kinds of food so you don't gain weight in caloric excess.

Instead of muscle workouts with weights, focus on natural resistance performance the first couple of months (at least 8 weeks of routine). Pushups and situps, crunches, pull ups, skiing, paddling, etc. As many as you can do every day throughout the day...not just for 30-min workout periods. Your muscles and protein synthesis respond to physical activity and you will improve strength by reminding muscles of activity at regular, short constant intervals throughout the day. Example, do 500 pushups a day but not all in a short window of time rather in 15-20 cycles of 2 mins of pushups whenever you can fit them in.

Workout injuries will derail your short term gains and long term goals of fitness and strength.

 

[The_Jim]

Definitely be wary of overtraining! When it cones to working out more it’s not usually better. I’m 39 and do full body strength training 2 days per week, 1-2 cardio days(zone 2 rucks), and mobility work on the off days. I’m in good shape and with my day job + that workload I have to listen to my body on how hard to go.
When I don’t I always end up with an injury.

The cardio gains come and go quickly, so if you had a hunt, race, etc coming up that you need more cardio for you just switch your focus from strength to cardio 6 weeks or so ahead of time. I personally think you would be best served with 2 full body strength days + mobility work on your off days + and fill in with rucking for cardio as it’s easier on the joints (as long as you don’t try to ruck stupid heavy loads)

 

[*zap*]

every 10 days for the first months.....then see where you are at

 

[Yoder]

Hardly anyone actually over trains. You have to train before you can over train. I wouldn't worry about that. I would make sure you eat enough protein, stretch and work out as much as you can without getting hurt. Muscle pain is not injury. Just because your legs are sore form leg day doesn't mean you are hurt. It also doesn't mean you can't do legs the next day if you want. Just don't try to push yourself to the last possible rep where your form is trash and you hurt yourself or see how much you can lift. I've never hurt myself from working out too much, it's always been when I lift too much weight or try too many reps. I'm not an expert, but this is what I do.

 

[The_Jim]

Hardly anyone actually over trains. You have to train before you can over train. I wouldn't worry about that. I would make sure you eat enough protein, stretch and work out as much as you can without getting hurt. Muscle pain is not injury. Just because your legs are sore form leg day doesn't mean you are hurt. It also doesn't mean you can't do legs the next day if you want. Just don't try to push yourself to the last possible rep where your form is trash and you hurt yourself or see how much you can lift. I've never hurt myself from working out too much, it's always been when I lift too much weight or try too many reps. I'm not an expert, but this is what I do.

Fitness might be the most opinionated subject that people can debate other than politics and in my opinion you basically described overtraining. There is a time to get sore but for the most part working out should make your life better. When you finish most workouts you should feel energized, not completely fried. You should look forward to working out. @Mr Drysdale is 66 and completely out of shape as described in his post. There are so many factors that stress our bodies other than just working out. At 66 you shouldn't workout the same as at 26. He would probably see amazing results from cleaning up his diet and simply walking 10,000 steps/day if he is as out of shape as described!

 

[Wildwapiti]

I am 64, had a hip replaced 12 years ago, both rotator cuffs repaired, along with both knees worked on. I go to RedZone fours days/week. Have been steady with this routine for over 5 years, going through a number of those surgeries during this time. I do like the class setting as it is a commitment, and drives me. Wearing the heart rate monitor helps me to know how hard I am pushing myself. I generally stay in the yellow, which is 80 to 90 percent of full heart rate for about 50 minutes and burn about 750 calories during the workout. I want to stay active for as long as possible and staying in shape hopefully helps. You can workout at your own level, and monitor improvement by both how you feel, your endurance as you monitor heart rate. There are exercises that I modify due to my physical issues. I am heading back to redzone this morning after being off due to double hernia surgery about 5 weeks ago.

Which activities will have us in the RED zone? High-intensity activities using dynamic, large muscle movements are going to be required to get your heart rate into the RED zone. Running, cycling, and circuit training are three good examples. Threshold training and interval training are good methods for RED zone work

 

[LostArra]

You have alot of great 'how to go about it' answers here, but I didn't see anyone chime in with the answer to your questions on frequency.

The central idea would be twice a week per muscle group. The best bang-for-your buck/ROI on time would be compound movements as you're able to work multiple groups in a single movement. It could be a really great investment in your time to hire someone to show you how to do those movements properly if you're new to them.

Some other food for thought:

1. "Cardio on the menu 5x/week" will conflict with strength (to a point). You can enjoy the honeymoon of having progress with both if you’re brand new to strength training!
2. Complete execution of the lift with good form will ALWAYS beat the amount of weight being moved. Something I have to often remind myself of is "form > ego".
3. You do not 'need' any supplements if you follow 4 &5.
4. Eat the amount of fuel needed to achieve your bigger goal.
5. Eat the amount of protein you need to facilitate recovery from your efforts.

Enjoy it. It truly can be a marvel at what we're capable of. I look forward to hearing about your progress.

Listen to what V2PNutrition said

You might read the Barbell Prescription by Jonathan Sullivan and Andy Baker. Sullivan is a retired physician who owns a strength training facility for men and women over 40.

The Barbell Prescription: Strength Training for Life After 40: Jonathon M Sullivan, Andy Baker, Nassim Nicholas Taleb: 9780982522776: Amazon.com: Books

The Barbell Prescription: Strength Training for Life After 40 [Jonathon M Sullivan, Andy Baker, Nassim Nicholas Taleb] on Amazon.com. *FREE* shipping on qualifying offers. <b>The Barbell Prescription: Strength Training for Life After 40</b> directly addresses the most pervasive problem faced by...

www.amazon.com

Don't fall into the paralysis by analysis looking for some perfect template. It doesn't exist because everyone is different especially over 60. At this point just get active. Strength training + conditioning for me are separate workouts.

Frequency: strength training is about 10-11 times per month, active rest (walking, manual labor) every day, interval conditioning (HIIT) 5-6 days per month. I'm 71yo.

Remember you don't get stronger by lifting weights, You get stronger by recovering from lifting weights.
Yoder thinks no one over trains but plenty of people are under-recovered.

 

[Boatmanxxx]

Only my 2nd post here but... Im 65 yrs old and I lost 50 lbs in 10 months. It was easy to do. Simple lifestyle change but EXPENSIVE!

1. Got a divorce
2. Found a 35 yr old girlfriend (very intelligent )
3. Discovered generic Viagra
4. I do 1000 to 1500 pelvic thrusts a week ( at least)
5. The weight just falls off....And my cardio is off the chart now!
6. Best exercise program I have ever tried.

Your MMV but it worked for me.

 

[Jason Snyder]

2x week for each. I split upper body and lower body and do each twice a week in the offseason, only 1x a week for legs during hunting season.

I spend very little time doing dedicated cardio. I do my major lifts as s circuit with accessory work mixed in. I do 3-4 sets of each circuit, two circuits per workout. I get all the cardio I need.

Work for progressive overload (look it up) and give yourself the rest for muscle recovery.

Focus on regaining muscle mass and strength. A strong core and posterior chain will pay huge dividends for mountain hunting.

 

[jimh406]

Recovery time from exercise takes longer the older you get, so following what you used to do or what a 20-30-40 year old isn't going to yield the same results.

The most common issue for older adults is not seeing any progress. Maybe counterintuitive, but most older 50+ people exercise too much and too often. Do the reverse, exercise a couple of times a week and see if you are making progress. The goal is make progress not exercise a particular number of times a week.

Frankly, I don't think working muscle groups on different days makes sense if you are older because you simply shouldn't be working out that many days. Note: low intensity more frequent exercise can be ok.

YMMV. Do what works for your body and age.

Finally, don't forget your diet. Most people have found that going to some form of Keto is highly effective since you'll be losing weight as your muscles become stronger.

 

[V2Pnutrition]

Recovery time from exercise takes longer the older you get, so following what you used to do or what a 20-30-40 year old isn't going to yield the same results.

This is true.

The most common issue for older adults is not seeing any progress. Maybe counterintuitive, but most older 50+ people exercise too much and too often. Do the reverse, exercise a couple of times a week and see if you are making progress. The goal is make progress not exercise a particular number of times a week.

Frankly, I don't think working muscle groups on different days makes sense if you are older because you simply shouldn't be working out that many days. Note: low intensity more frequent exercise can be ok.

This is not.

We lose 3-8% muscle per decade after we reach 30 years of age. That loss of muscle is one of the #1 factors that will determine the outcome of someone's life as they age (fall risk, ability to recover from injury, quality of life, etc.).

The very act of strength training isn't about being looking great in a cut off. The act of working a muscle also pulls on the bone...which develops the bone and makes it stronger...which reduces the risk of fractures...which means we're less likely to die the older we get (there is a 14-58% death rate within 1 year of a hip fracture in folks over 65 YOA).

I admit the above seems dramatic, but not so much so when OP is 66 years young.

The best thing any of us can do at any age of life is to be active more days than not in a weeks time.
Right now we're talking about hunting elk. When we're 80, it's the difference between being able to get off of a toilet without falling and not.

I apologize if this is too frank. I just would hate to know the truth, not say anything, and an FNG searches this 5 years from now and think "ahhh! My answer for better progress is to workout less...." when that simply isn't the case.

 

[Yoder]

Fitness might be the most opinionated subject that people can debate other than politics and in my opinion you basically described overtraining. There is a time to get sore but for the most part working out should make your life better. When you finish most workouts you should feel energized, not completely fried. You should look forward to working out. @Mr Drysdale is 66 and completely out of shape as described in his post. There are so many factors that stress our bodies other than just working out. At 66 you shouldn't workout the same as at 26. He would probably see amazing results from cleaning up his diet and simply walking 10,000 steps/day if he is as out of shape as described!

If you only do things you look forward to, you will never continue working out. If someone is just starting to work out, do you honestly think they will "over train"? UFC fighters over train. Most people get a little sore and don't work out for a week. All I'm saying is if you're a little sore and still want to do more the next day, do it.

 

[BBob]

All I'm saying is if you're a little sore and still want to do more the next day, do it.

I was going to hunt turkeys with a long time friend but had never hunted turkeys with him before. Turkeys are typically easy to get to without too much effort required so I did my squat day the day before we took off for the hunt. Oh my God! This guy hunted turkeys like you would chase elk. Up and down the canyons and over and beyond. One of the hardest (painful) hunts I’ve ever done in my life. Quads were burnt!!! Trying to hike my legs over the deadfall was a pitiful sight I’m sure

 

[180ls1]

I would start with a basic push, pull, legs or fullbody lift once a week and go from there. Ideally, you'll hit every major group 2-3x per week as long as you can recover. Sleep is the most underrated supplement. Paid help (trainer) is a very worthwhile investment, especially at the beginning.