I’m doing a follow-up to my last post and talk a little more about building muscle over 50. And also clarify a few thoughts, as some have taken issue with some of my claims.
The issue has been my contention that working out is no different at my age (50) than it is at a much younger age. The counterpoint is
that a 50 year old cannot work out like a 25 year old, if for no other reason than the age difference.
Could be true…
I really don’t know…
But one of great paradigms that the baby boomers have challenged is that seniors are senior. Some places still start their senior discounts at 50. At 50!!! Me a senior – no why. When I’m 100, we’ll talk about me being a senior.
Baby Boomers will not accept that growing old also means wearing down. We don’t need to fear gravity. For many of us, our lives are no longer ruled by the need to uplift, deaden, or erase the droops and lines. We can be healthy, we can be strong, and we can – yes – build muscle at the age of 50 and beyond, if we choose to.
But first, let me be clear:
- Before beginning any physical fitness regiment or exercise, see your doctor and get a full check-up. There is no shortcut or substitute to and for this advice – Do it.
- If you’re brand spanking new to this – get instructions. Weightlifting, bodybuilding, exercising and so on are learned activities. In some cases, your joints are locked down for a movement, and unless you do it correctly; you open yourself up to serious injury. This doesn’t necessarily mean joining a gym and hiring a personal fitness manager. You just need to study the movement and learn correct execution. You can do this by following a DVD or looking at pictures or you can spend a session or two with a personal trainer.
- Whether new or “making a comeback,” you really need to ease your way into this. There’s nothing wrong with spending a month or two working out at half speed to get your body tuned. Full body workouts 2 or 3 times a week can do wonders for a beginner. I really like Rusty’s Visual Impact Muscle Building course (I should, it is the routine I use), but one of my concerns has always been that he throws everyone right into a 3 day split routine with relatively high volume workouts. I generally prefer a more gradual approach.
- I work out as hard as and with as much intensity as I did 20 years old. But I do not work out as harder – or lighter – than the 25 year old next to me. of course, I use my Bodylastics band at the park, so there actually never is a 25 year old next to me. But the point is, I don’t compete with the youngsters. If you choose to work out at a gym, don’t fall into the trap of being one of the younger guys. Your intensity, your efforts must be centered on you. My wife always tells me that I’m not 25 any more. Yes, I understand this. But that doesn’t mean I can’t train hard. I don’t train like a 25 year old – but – I do train like a 50. Which is the same as I have done for the last 37 years. Confusing, no.
- A caveat – you most likely have far more wear and tear on your joints than the young bucks around you. I have arthritis in all my joints and more gout attacks than I care for. I avoid any exercise that locks my joints into position. Machines are out. I’ve lost a lot of movements inside my shoulder joints (never really recovered from a past rotator cuff injury). So, overhead presses are now out and chinups/pullups are almost out. This means that as you get older, you need to be more creative in your exercise selection. Intensity stays the same.
With all that said, I think that an hyper-awareness of potential injury is one true separation between us and the young bucks. Everyone needs to be injury aware but tearing a muscle at our age impacts us differently than the same injury to a young adult. That also doesn’t mean pussyfooting around in the gym, but it does mean proper warmups, proper exercise selection, proper exercise form, and listening to your body. Actually, that’s good advice for any age.
Training Challenge
- My 50 year old body – still those flabby boobs
Beyond joint issues, your principle challenge may come from your body’s ability to recover from a workout. The short, skinny is that exercise tears down your body (muscles). Your body repairs the torn muscles. Your body makes it a little stronger and tougher just to be safe. And voila – you get big, lean muscles. The older you get, the longer that process may take.
Or for a more in-depth, scholarly work on this issue, or you’re an egghead – read this article, “PHYSIOLOGICAL CHANGES IN SKELETAL MUSCLE AS A RESULT OF STRENGTH TRAINING.”
This means that 6 day, double split workouts maybe not be best. The 3 day on and 1 day off cycle may be too much. You may have to do a 2 day on and 2 day off cycle instead. Or you may need to do a full body workout every 3 days. Phase I of Rusty’s Visual Impact splits the body into 3 workouts done over a 2 day on and 1 day off cycle. Some weeks, I do 1 day on and 2 days off for a cycle or two; before resuming the 2 day on and 1 day off.
Why?
Some days, I need an extra day off. You listen to your body. You do yourself no favors by working out before you’ve had a chance to recover from the last workout.
The Reason
Building muscle over 50 has everything to do with your quality of life and living. Countless studies has shown that exercising well into our twilight years keeps our skeletons strong and bodies mobile. My father is in his early 80′s and looks great. He was never into muscle building because that’s not what his generation was into. But he walks everyday, shovels snow, cuts the grass, and stays active. It shows. He’s independent. Doesn’t drive as much, which is just as well.
But for us baby boomers, we know that bodybuilding will help us continue to build lean muscle. That means looking good and feeling great. Could you ask for more?
Okay, give me the winning lottery numbers.
