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
Tip Your Landlord Shirt $21.68 |
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 fricking 72 but open to ideas
>bought into the 1" standard meme
ownononono
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.
>t. dyel
Post body
I reached 145kg deadlift after only 10 months of lifting, you're gonna snap that bar
Post body
He doesn't have to. You already admitted that you don't load your barbell past 90kg.
>He still didn't post body
Sure thing
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.
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
Forgot to add, mostly did stuff in the 20 to 50 rep range
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
some with resistance training and stuff like kettleballs is much easier on the joints
best post here in a while
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.
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
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.
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
Yeah, that's what I mean. You got it.
>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
homie you should be the one asking advice from this chad
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
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
>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?
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.
OK, thanks - its just with the reference to 'muscle samples' I was thinking of a doctor with a scalpel
I kneel arthurchad
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 homie will feel 20-30 years younger, no cap
Based. Reminds me of my Italian grandfather. Super fit and always working in the garden on his tomatoes even at 86.
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.
You tell 'em, Einstein
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.
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 c**t is 100% moronic 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.
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
Low weight high rep kettlebell clean and press for time. It will build some muscle but also will help strengthen his soft tissues.
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.
OP! Listen! He wants to have sex with you!!!!!!
We lift for Arthur
This guy is fricking based.
Where do you live that going spearfishing and diving for food is viable?
this is one of the few threads on IST that make me feel good.