Frequency of muscle groups at 66 years old

Seeknelk

WKR
Joined
Jul 10, 2017
Messages
851
Location
NW MT
If you've never followed an actual strength TRAINING program. Starting Strength and shut off the internet.
 

Uphills

FNG
Joined
Jan 6, 2024
Messages
15
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.
👆Now that right there folks is a workout plan.
 

jimh406

WKR
Joined
Feb 6, 2022
Messages
1,208
Location
Western MT
If you've never followed an actual strength TRAINING program. Starting Strength and shut off the internet.
Maybe instead, everyone needs to verify with various sources what they are being told. You know ... standard Internet protocol. ;)
 

Seeknelk

WKR
Joined
Jul 10, 2017
Messages
851
Location
NW MT
Maybe instead, everyone needs to verify with various sources what they are being told. You know ... standard Internet protocol. ;)
I'm mostly saying what I need to do.😜 Started the first part anyway. After a year off trying to get some sickness diagnosed. Now running SS novice linear progression cuz I'm de trained quite a bit. That, hiking and hockey.
 
OP
Mr Drysdale
Joined
Apr 14, 2015
Messages
536
Well, this thread fired up today. Thanks to everyone for the advice and replies. Just so you know I have not always been out of shape. My wife and kids say that I am the youngest 66 year old they know. I still act like I am in my 40’s. My intention was to just seek advice on how often to work specific muscle groups. I am on day eight and have worked uppers twice and lowers twice. I must admit I was still a little sore down low on the second day. I have walked 2.5 miles six of the eight days at a 3.6 mph rate. Already lost four pounds and feel good. I plan to increase weight as the reps become easier.
Thanks again!
 

180ls1

WKR
Joined
Apr 19, 2020
Messages
1,188
Well, this thread fired up today. Thanks to everyone for the advice and replies. Just so you know I have not always been out of shape. My wife and kids say that I am the youngest 66 year old they know. I still act like I am in my 40’s. My intention was to just seek advice on how often to work specific muscle groups. I am on day eight and have worked uppers twice and lowers twice. I must admit I was still a little sore down low on the second day. I have walked 2.5 miles six of the eight days at a 3.6 mph rate. Already lost four pounds and feel good. I plan to increase weight as the reps become easier.
Thanks again!

The short generic answer is at least 1x per week, 2x is better and 3x even slightly better but not much. Sets have good increases 1 through 4. Set 5 the gains really plateau and its marginally better than 4. 10 reps is a nice balance of growth and strength. Skew lower for more strength.

Best bang for your buck is every muscle group 2x a week, 4 sets and 10ish reps. I'd start lower and work up to that.
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
10,526
Location
Montana
But Wendlers 5/3/1 workout is still two days per week upper body and two days per week lower body. Am I misunderstanding what you’re trying to say? Many of your major muscle groups are still getting hit directly or indirectly 2x per week.

Completely agree on the progression goals and the deloading.

Yeah you're misunderstanding :)

When someone says hitting a muscle group two (or three) times a week- I'm thinking a specific muscle group ie chest/benching 2-3 times a week, quads/squatting 2-3 times a week, etc.

I've bastardized Wendler's 5/3/1 combining squats/bench/accessory stuff one day and then three days later dead lifts/oh press/accessory stuff, rinse and repeat. That has worked really well for me- workouts are under an hour (probably closer to 45 minutes) and only in the gym twice a week.

Wendler's preference in his 5/3/1 is three times a week in the gym, the one compound exercise you missed is picked up the next week (and one is dropped off). That gives your four full days of recovery each week.

His workouts are meany to be short too, not a big believer in 2-3 hour workouts- not for strength training anyways.
 

jahaze

FNG
Joined
Oct 22, 2023
Messages
72
I've been a gym rat since I was 14, I'm now 54 and the longer recovery time is the most dramatic change. I used to lift 6 days a week, now I'm down to 4. The best advice I can give is listen to your body and allow plenty of time to recover when you start out. My recovery time is much longer than what I could sustain, even in my late 40's.

After some time, your body will let you know if it's ready to work hard again. Some trips to the gym will be nothing more than trying, only to find out that you need another day of rest. Shoot for each body part twice every 10 days. The frequency will increase as your body responds to the activity. The most important thing is to go! In your 60's it's much harder to see visible growth, but you will be getting stronger. There's no downside to being strong (this includes bones, muscle, joints, etc).


Sent from my iPhone using Tapatalk
 

Ridge Runner

Lil-Rokslider
Joined
Dec 23, 2012
Messages
183
Location
Boise, ID
My experience at 56. I find I have to rest muscle groups for 2 days as my body just won't recover on a 1 day rest. I also find i'm okay with 3 days off but start to fall off on strength if I go 4 or more. Currently do legs one day (squat and deadlift) and upper the next. Each day is followed by some kind of high intensity finisher. Third day is a recovery day and repeat. Works for me.
 
Top