alright boys listen up. basically, my 72 year old neighbour, who is quite fit and lucid, has requested me to show him how to lift weights.

alright boys listen up
basically, my 72 year old neighbour, who is quite fit and lucid, has requested me to show him how to lift weights.

some context for him; he is 72 which is extremely advanced in age. however by my judgement he is extremely fit. he doesn't really drink heavily or smoke. he swims in the ocean multiple times a week diving for fresh seafood, and swims in a pool if he can't get to the ocean. he also works intermittently as a labourer doing what i would consider hard manual labour, digging trenches etc for plumbers.

at my disposal is a home gym with a half rack, barbells, dumbells, kettlebell, curl bar, resistance bands and gymnastics rings.

im thinking at this stage just anything is better than nothing, keeping it super light and focusing on form and more just 'getting some exercise' since the mfers 72 we don't really need to worry that much about like making him a clone of arnie lol

anyone got any advice or consideration or done something like this in a similar fashion?

pic is him trying it out lol

  1. 1 month ago
    Anonymous

    pic is the home gym, minus the gymnastics rings out the front.

    i was thinking of having him like, 3x a week do something like

    bench, 5x5-10 depending how he goes, keeping weight light (estimating his bodyweight in the low 60s)
    back squat, 5x5-10 with the above in mind also
    Pull ups (which he can do, I've seen him do a few while i've been doing them out the front), 5 sets of whatever is reasonable.

    something simple, dont wanna bring in deads or anything really given hes fucking 72 but open to ideas

    • 1 month ago
      Anonymous

      >bought into the 1" standard meme
      ownononono

      • 1 month ago
        Anonymous

        There's literally nothing wrong with having home equipment in 1" aperture.
        My 1" barbell has a max load of 150kg but I never use it beyond 80-90kg or so at home.
        My 1" hex/trap bar and my 1" EZ curl bar are the best fitness equipment I've ever purchased. Very easy and cheap to get old 1" dumbbell plates on ebay or gumtree.

        • 1 month ago
          Anonymous

          >t. dyel

          • 1 month ago
            Anonymous

            Post body

            • 1 month ago
              Anonymous

              I reached 145kg deadlift after only 10 months of lifting, you're gonna snap that bar

              • 1 month ago
                Anonymous

                Post body

              • 1 month ago
                Anonymous

                He doesn't have to. You already admitted that you don't load your barbell past 90kg.

              • 1 month ago
                Anonymous

                >He still didn't post body
                Sure thing

    • 1 month ago
      Anonymous

      Domyos barbell and dumbell are too thin. I strapped a lot bike's inner tubes around it to increase the girth because it was killing my wrists.
      You can had a pulley for 30€ if you have a reliable way to hang it. Pulley are nice when you need to avoid injuries.

  2. 1 month ago
    Anonymous

    Low weight good form is the way to go, helped with the physical rehab for my 65 y/o dad after surgery and the biggest consideration was joint pain, basically focusing on good pain free movement before adding more load

    • 1 month ago
      Anonymous

      Forgot to add, mostly did stuff in the 20 to 50 rep range

    • 1 month ago
      Anonymous

      thanks heaps for getting back to me man. roughly what sorta excercises would he be doing at those ranges? and how many sets? anything you'd add like did you work in any progression at all or

    • 1 month ago
      Anonymous

      some with resistance training and stuff like kettleballs is much easier on the joints

  3. 1 month ago
    Anonymous

    best post here in a while

  4. 1 month ago
    Anonymous

    Have him progress like anyone else, but to reasonable lifts for his age. That's it. And slowly too. 3x a week at 72 is insane.

    • 1 month ago
      Anonymous

      i mean it is demanding but he works hard physical labour for 8hrs a day a few times a week, skin dives in the ocean spearfishing etc so he is fit as a fiddle really. he also eats a really good diet of seafood and vegetables basically so yeah 3x a week i think is ok? that's my rational for it anyway

      • 1 month ago
        Anonymous

        He sounds pretty based.
        I mean 3x a week is insane if he's actually trying to progress lifts, which he sounds hard enough to do. If I was training a frail 72 year old I'd do high frequency because I would never have them do anything difficult at all. I'd just get them accustomed to doing anything every day.

        • 1 month ago
          Anonymous

          i'm gonna log all his lifts, and just do the most incremental progression really. i honestly believ he's up for it. he's extremely robust and you'd think him in his 50s

          • 1 month ago
            Anonymous

            Yeah, that's what I mean. You got it.

      • 1 month ago
        Anonymous

        >he works hard physical labour for 8hrs a day a few times a week
        >skin dives in the ocean spearfishing etc so he is fit as a fiddle
        >he also eats a really good diet of seafood and vegetables

        bro you should be the one asking advice from this chad

  5. 1 month ago
    Anonymous

    It looks like you’ve got it pretty sorted OP. Since good form is especially important at his age you could watch a few form vids to know how to explain correcting common form mistakes.
    I found when I was teaching my little sis, even if my form was good, it was hard to convey exactly what she needed to change to fix hers

  6. 1 month ago
    Anonymous

    ppl over 50 need double the amount of protein compared to people in their 20's for muscle growth.

    https://academic.oup.com/jn/article/147/12/2252/4727968

    • 1 month ago
      Anonymous

      >https://academic.oup.com/jn/article/147/12/2252/4727968
      >Muscle and blood samples were collected throughout overnight sleep.
      How the hell do you sleep through that?

      • 1 month ago
        Anonymous

        Probably put one of those fluids-bag drip connector/attachments in and took samples from that, ive had them in for days myself, you don't really notice it during sleep.

        • 1 month ago
          Anonymous

          OK, thanks - its just with the reference to 'muscle samples' I was thinking of a doctor with a scalpel

  7. 1 month ago
    Anonymous

    I kneel arthurchad

  8. 1 month ago
    Anonymous

    I think pull up would've been perfect.
    Also, low weight squat in high rep range is probably the best exercise for longevity. If he will do em consistently this bro will feel 20-30 years younger, no cap

  9. 1 month ago
    Anonymous

    Based. Reminds me of my Italian grandfather. Super fit and always working in the garden on his tomatoes even at 86.

  10. 1 month ago
    Anonymous

    72 is not "extremely advanced in age" it's barely past retirement idiot. You talk about him like he's 102. The guy is clearly active and perfectly capable of doing resistance training.

    • 1 month ago
      Anonymous

      You tell 'em, Einstein

  11. 1 month ago
    Anonymous

    Doing explosive movements at an older age is the best. Jumping squats, ball slams, kettlebell swings and that sort of things. The reason is as one gets older, they have problems with standing up, getting out of their seats etc. Dynamic explosive movements keep you out of a wheelchair untill you are 120.

    • 1 month ago
      Anonymous

      What a beast, I love him.

      Bench is a bit risky, you are better off with push ups. Bench isn't worth him guillotining himself if he fails a rep, he would be getting similar resistance with a push up. Would even dich back squat in favour of kettle bell squat. Twice a week is probably enough especially if he is doing other activities.

      This cunt is 100% retarded please don't listen to him a failed box jump could literally cripple a 72 year old.

      At 72 it's not like he is going to be making gains and getting shredded, the aim of the game is for him to keep his current level of fitness into is later years. DO NOT FORGET that at his age even if he seems fit and zippy if he falls he can easily break an arm or collarbone, or tear a ligament and if he does the recovery will likely be brutal. Safety first, blowing out your knee when you are 30 is bad, when you are 70 you might need an entire knee replacement.

  12. 1 month ago
    pb_runner

    my parents are in their 60's
    i decided they should lift
    so i dragged them to the gym and made them do squats, kettlebell swings, rows and other things
    a few days go by and they're making excuses about not going to the gym that day with me
    so i say "aha but you see i have weights here!"
    so i drag out my assorted kettlebells and dumbbells and make them lift weights again
    mom giving it her all
    dad getting frustrated because i keep critiquing his lack of back tuck and hip hinge during squat/kb swing
    they'll get there eventually

  13. 1 month ago
    Anonymous

    Low weight high rep kettlebell clean and press for time. It will build some muscle but also will help strengthen his soft tissues.

  14. 1 month ago
    Anonymous

    As it sounds like he's still very active, the main thing to look for will be whole-body loads (to maintain skeletal mass) and anything balance related (for fall prevention) -- so squats, including split squats, and deads. 1pl8 squat/2pl8 dead should be achievable, but start at 0/1pl8 respectively.

    And then anything else he has time and energy for.

    t. 65 years old & doing more than that.

  15. 1 month ago
    WARNING

    OP! Listen! He wants to have sex with you!!!!!!

  16. 1 month ago
    Anonymous

    We lift for Arthur

  17. 1 month ago
    Anonymous

    This guy is fucking based.
    Where do you live that going spearfishing and diving for food is viable?

  18. 1 month ago
    Anonymous

    this is one of the few threads on IST that make me feel good.

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