The BEST Way to Train for Strength As You Age (NON-NEGOTIABLE)
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Date: 2025-06-28
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Comments and reviews: 20
leviefrauim1425
I don't know that I agree w/you on this topic, Jeff. What I always find comical is the younger folks talking about how to age more gracefully and stronger when in reality, you don't understand the context of what happens to bodies as we age. Strength, energy diminishes, recovery time takes so much longer, injuries take forever to heal from. You don't get it until you get there. Then you'll say to yourself, Oh that's what he meant.
I'm closing in on 65, been lifting consistently since I was 16. Because of injuries- shoulders, back, knee, etc. - over the years, I can't do anywhere/lift as heavy or hard what I use to do a mere 15 years ago. And I'm in far better physical shape than so many of my generation. No one ever guess my age; much of that can be attributed to my physical training over my life, perhaps some genetics. And yeah, I'm still strong but absolute strength is no longer a concern of mine as that can only lead to further injuries. Likewise, I don't do a lot of ballistic movements anymore either altho I still have a kettlebell workout day.
When you're older, you'll get it. You're still a relatively young man. I'm just glad when I see older folks moving, when I see them doing something to make themselves stronger and more durable.
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I don't know that I agree w/you on this topic, Jeff. What I always find comical is the younger folks talking about how to age more gracefully and stronger when in reality, you don't understand the context of what happens to bodies as we age. Strength, energy diminishes, recovery time takes so much longer, injuries take forever to heal from. You don't get it until you get there. Then you'll say to yourself, Oh that's what he meant.
I'm closing in on 65, been lifting consistently since I was 16. Because of injuries- shoulders, back, knee, etc. - over the years, I can't do anywhere/lift as heavy or hard what I use to do a mere 15 years ago. And I'm in far better physical shape than so many of my generation. No one ever guess my age; much of that can be attributed to my physical training over my life, perhaps some genetics. And yeah, I'm still strong but absolute strength is no longer a concern of mine as that can only lead to further injuries. Likewise, I don't do a lot of ballistic movements anymore either altho I still have a kettlebell workout day.
When you're older, you'll get it. You're still a relatively young man. I'm just glad when I see older folks moving, when I see them doing something to make themselves stronger and more durable.
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Jiminy-k5r
How do you get to the 200 lb overhead press By not being lazy in the rest of your life. If your time in the gym is the only time you are physically active, then forget it. The recent videos and articles have been excellent; the only problem I see is that quite literally the only time modern fitness folks seem to be active is when they are in the gym taking selfies. Try pruning trees for a few hours or working on a house or working a physical job in addition to the gym. I promise, you will not need any extra cardio to burn calories. This is a societal and generational symptom. It has nothing to do with being older, and I fear the younger among us will fall to absolute pieces mentally and physically far, far sooner than what we are accustomed to. And those of us that have taken care of ourselves are going to have to pick up those pieces and somehow put them back together into something that makes sense.
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How do you get to the 200 lb overhead press By not being lazy in the rest of your life. If your time in the gym is the only time you are physically active, then forget it. The recent videos and articles have been excellent; the only problem I see is that quite literally the only time modern fitness folks seem to be active is when they are in the gym taking selfies. Try pruning trees for a few hours or working on a house or working a physical job in addition to the gym. I promise, you will not need any extra cardio to burn calories. This is a societal and generational symptom. It has nothing to do with being older, and I fear the younger among us will fall to absolute pieces mentally and physically far, far sooner than what we are accustomed to. And those of us that have taken care of ourselves are going to have to pick up those pieces and somehow put them back together into something that makes sense.
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jattalalay
It takes alot of humility to work on the roots of that pyramids and I can tell by experience its worth it. Im in my 30's now and comparetively to my friends it has payed off alot. They have to fix their roots now if they want to continue and for some its too much work that they just forfeit and accept their decline and blame it on their age as the narrative want you to believe that its only downhill from your 30's. When in reality its their lack of focus on the roots and the weak foundation they built in their 20's.
Really interesting topic. I think people would be surprised at the possibillities if you would apply this, at any age really, but of course better at an early age so you dont have to play catchup later.
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It takes alot of humility to work on the roots of that pyramids and I can tell by experience its worth it. Im in my 30's now and comparetively to my friends it has payed off alot. They have to fix their roots now if they want to continue and for some its too much work that they just forfeit and accept their decline and blame it on their age as the narrative want you to believe that its only downhill from your 30's. When in reality its their lack of focus on the roots and the weak foundation they built in their 20's.
Really interesting topic. I think people would be surprised at the possibillities if you would apply this, at any age really, but of course better at an early age so you dont have to play catchup later.
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Rhummie1
I’m 63 and I spent a lot of time doing weights from 25 to now. But more & more I’m feeling that actually natural movements & exercises are much more beneficial for us once we are in our 50’s and beyond. Our bodies are meant to bend & flex and lift things in a natural & balanced way. It’s why when you look at Bodybuilders they are often (despite big muscles) they often look & are cumbersome & slow vs boxers etc. functional body weight strength like press ups, pull / muscle ups, picking up heavy objects (big stones or sacks of sand) & walking. Jumping (Olympics. I woukd advise my younger self to keep doing these exercises over standard gym weights. I think you feel’ better, move better and look just as good.
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I’m 63 and I spent a lot of time doing weights from 25 to now. But more & more I’m feeling that actually natural movements & exercises are much more beneficial for us once we are in our 50’s and beyond. Our bodies are meant to bend & flex and lift things in a natural & balanced way. It’s why when you look at Bodybuilders they are often (despite big muscles) they often look & are cumbersome & slow vs boxers etc. functional body weight strength like press ups, pull / muscle ups, picking up heavy objects (big stones or sacks of sand) & walking. Jumping (Olympics. I woukd advise my younger self to keep doing these exercises over standard gym weights. I think you feel’ better, move better and look just as good.
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lowrez-v3d
Im about to turn 58 and i greatly reduced my overall workout recently and feel way better. I’m doing a 1 minute Asian squat, a 1 minute plank and a 1: 30 wall squat 3x a day every day. I then do a 1 day upper strength day and 1 day lower strength day. I feel great, my flexibility has increased and overall I am loving the lighter routine. 5 days a week is just too grueling, I can’t fit that in and still play hockey at a high level twice a week(I skate with all retired pros most of which are in there late 20s and just ended their pro careers having not made the nhl.
I’m also stretching before bed every night and that helped cure waking up hunch over with what I called old man back.
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Im about to turn 58 and i greatly reduced my overall workout recently and feel way better. I’m doing a 1 minute Asian squat, a 1 minute plank and a 1: 30 wall squat 3x a day every day. I then do a 1 day upper strength day and 1 day lower strength day. I feel great, my flexibility has increased and overall I am loving the lighter routine. 5 days a week is just too grueling, I can’t fit that in and still play hockey at a high level twice a week(I skate with all retired pros most of which are in there late 20s and just ended their pro careers having not made the nhl.
I’m also stretching before bed every night and that helped cure waking up hunch over with what I called old man back.
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406dn7
I've been weightlifting for coming ten years. My 74th birthday was last month. While your standards may be attainable for a man in their prime, they are not for an older man. I'm sorry, but 50 isn't even close to old. I have gotten quite strong, stronger than I would have thought. Yesterday, I overhead pressed 130# for 5 reps. That won't translate into a 200# single. I can squat three plates for a couple of reps, and pull 380# on a trap bar deadlift. It would be better to just encourage everyone to train hard and consistently throughout their life. Very few men actually bench 300# in a gym. I've benched 255# and there are many more young men, who can't bench that than there are that can.
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I've been weightlifting for coming ten years. My 74th birthday was last month. While your standards may be attainable for a man in their prime, they are not for an older man. I'm sorry, but 50 isn't even close to old. I have gotten quite strong, stronger than I would have thought. Yesterday, I overhead pressed 130# for 5 reps. That won't translate into a 200# single. I can squat three plates for a couple of reps, and pull 380# on a trap bar deadlift. It would be better to just encourage everyone to train hard and consistently throughout their life. Very few men actually bench 300# in a gym. I've benched 255# and there are many more young men, who can't bench that than there are that can.
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FiliDrumR
I'm 58, have had bilateral arthrotomy on my knees, and have issues with my back and my shoulder. The shoulder precludes me from doing any heavy bench or dumbbell presses, overhead presses, etc. I was a gymnast, and a Junior Olympic coach. so relative strength was always the focus. I am a former fitness pro who worked in the physical therapy industry, and held advanced certs in biomechanics of strength training and clinical exercise, and was of the mindset that I would have to shelf my ego and stay away from heavy weights and metabolic overload to achieve any strength gains. You've challenged my thinking, but my physical limitations are real. Thoughts
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I'm 58, have had bilateral arthrotomy on my knees, and have issues with my back and my shoulder. The shoulder precludes me from doing any heavy bench or dumbbell presses, overhead presses, etc. I was a gymnast, and a Junior Olympic coach. so relative strength was always the focus. I am a former fitness pro who worked in the physical therapy industry, and held advanced certs in biomechanics of strength training and clinical exercise, and was of the mindset that I would have to shelf my ego and stay away from heavy weights and metabolic overload to achieve any strength gains. You've challenged my thinking, but my physical limitations are real. Thoughts
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assemsabbah8082
I am 62, still working, and it is quite normal to get a joint strain just by doing some everyday sudden move. Muscle recovery - let alone injuries- also takes much longer. It is all good this talk around doing something x body weight, but one injury could simply ground you for the rest of your life, and you get injured even if you exercise in perfect form. When you get old you also try to reserve your metabolic health, so I stay away from supplements, stay natural. Total energy is also greatly reduced with age, and consuming it all in the gym to get to these high targets is not a good life balance IMHO. I found that Calisthenics are the answer.
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I am 62, still working, and it is quite normal to get a joint strain just by doing some everyday sudden move. Muscle recovery - let alone injuries- also takes much longer. It is all good this talk around doing something x body weight, but one injury could simply ground you for the rest of your life, and you get injured even if you exercise in perfect form. When you get old you also try to reserve your metabolic health, so I stay away from supplements, stay natural. Total energy is also greatly reduced with age, and consuming it all in the gym to get to these high targets is not a good life balance IMHO. I found that Calisthenics are the answer.
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thomasburke9531
The older you get the more one needs to get away from big compound movements. There is no need for them. Instead safe isolation movements trying for better or longer time under tension. Lets stop making things harder and mire complicated. Train smart, consistent, and rest. Im in the best shape in my life and I have trained my entire life it wasn’t until I stopped lifting heavy with compound movements and started training smarter with time under tension that my body took off to
And became the best I have ever felt and looked. Every where I go comments are made to me about my body and when I mention my age people freak the hell out!
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The older you get the more one needs to get away from big compound movements. There is no need for them. Instead safe isolation movements trying for better or longer time under tension. Lets stop making things harder and mire complicated. Train smart, consistent, and rest. Im in the best shape in my life and I have trained my entire life it wasn’t until I stopped lifting heavy with compound movements and started training smarter with time under tension that my body took off to
And became the best I have ever felt and looked. Every where I go comments are made to me about my body and when I mention my age people freak the hell out!
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colewelch2086
This may be a dumb question. My dad is in his low 60s and still playing basketball twice a week. 5x5 full court with dudes half his age if anyone cares. He doesn't lift at all. I've tried to get him to do so. Can he still put on muscle mass fairly easily as a beginner/newbie even in his 60s I'm just confused how this bumps up against we lose muscle as we age. Can't that be mitigated or even reversed with lifting Can the Jeff's of the world who have worked out since birth still put on muscle at 50 or are they only going to get worse! I want to refuse to believe that Jeff is going to get worse.
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This may be a dumb question. My dad is in his low 60s and still playing basketball twice a week. 5x5 full court with dudes half his age if anyone cares. He doesn't lift at all. I've tried to get him to do so. Can he still put on muscle mass fairly easily as a beginner/newbie even in his 60s I'm just confused how this bumps up against we lose muscle as we age. Can't that be mitigated or even reversed with lifting Can the Jeff's of the world who have worked out since birth still put on muscle at 50 or are they only going to get worse! I want to refuse to believe that Jeff is going to get worse.
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maciejguzek3442
As a 45 yo lifelong gymrat, my obvious advices on what to alter (optimize) as you age: 1) stop lifting on consecutive days- just alter strength and cardio days, 2) introduce days of circuits with mostly bodyweight exercises (pullups/pushups/chinups/dips, /maybe ohp) with few reps (for example 3-4 pullups, 10-15 pushups, 4-6dips) but small intervals, each set every 1 minute. What does this do It should make you never go anywhere close to muscle failure (unless at the end of the workout); doesn't make you feel 'beat up', gives you very decent workout volume, while being virtually injury-risk free.
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As a 45 yo lifelong gymrat, my obvious advices on what to alter (optimize) as you age: 1) stop lifting on consecutive days- just alter strength and cardio days, 2) introduce days of circuits with mostly bodyweight exercises (pullups/pushups/chinups/dips, /maybe ohp) with few reps (for example 3-4 pullups, 10-15 pushups, 4-6dips) but small intervals, each set every 1 minute. What does this do It should make you never go anywhere close to muscle failure (unless at the end of the workout); doesn't make you feel 'beat up', gives you very decent workout volume, while being virtually injury-risk free.
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raeldor
At 55 I'm totally feeling this. On all compound exercises (which is most of my workout, I work up from low weight to my max weight now ALWAYS. On what I call my 'Poser Day', where I do exercises that make you look good but are not particularly practical (bicep curl, shrugs, lateral raises, etc, I mostly go straight into my max weight sets because the risk is much lower. I warm up with a 10 minute natural movement flow. I don't really give a shit about 2x my bodyweight, etc. Long as I'm looking and feeling good and the strength ratios of body parts are good, that's enough.
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At 55 I'm totally feeling this. On all compound exercises (which is most of my workout, I work up from low weight to my max weight now ALWAYS. On what I call my 'Poser Day', where I do exercises that make you look good but are not particularly practical (bicep curl, shrugs, lateral raises, etc, I mostly go straight into my max weight sets because the risk is much lower. I warm up with a 10 minute natural movement flow. I don't really give a shit about 2x my bodyweight, etc. Long as I'm looking and feeling good and the strength ratios of body parts are good, that's enough.
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nicholasarbusto62
I do not not agree with this. Reps under 8 are very hard on your body. I weigh about the same as Jesse and am at least 20 years older. i do not dead or squat near the weight he does but I look a lot more impressive ( not trying to pick on you Jesse) and have very good fitness to do long intense workouts and high intensity cardio. Stay 8-12 on compounds, 10-15 on singles and 15-20 on legs. Your body will thank you when you get old, and you get plenty stong this way. No shame in deadlifing or squating 200 to 250 twenty times. Most people cannot. dream of it.
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I do not not agree with this. Reps under 8 are very hard on your body. I weigh about the same as Jesse and am at least 20 years older. i do not dead or squat near the weight he does but I look a lot more impressive ( not trying to pick on you Jesse) and have very good fitness to do long intense workouts and high intensity cardio. Stay 8-12 on compounds, 10-15 on singles and 15-20 on legs. Your body will thank you when you get old, and you get plenty stong this way. No shame in deadlifing or squating 200 to 250 twenty times. Most people cannot. dream of it.
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choiceblade
Wait. Wait. Wait (not weight, just WAIT. Jesse pulls 500 Standard American Pounds. Anywhere NEAR off the ground! I. you. we. ok. WTAF Holy shit. MEGA props, bruv. I knew you were workin' at it. but. I mean. yeah, but. wow. In my 30's I barely broke 300 at 6' tall and 190 lbs light. and that cost me about a month off to recover. From where you started you have truly come an anomalously long way, no doubt due to your character, and stellar coaching. This is objective evidence of both preconditions to your progress.
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Wait. Wait. Wait (not weight, just WAIT. Jesse pulls 500 Standard American Pounds. Anywhere NEAR off the ground! I. you. we. ok. WTAF Holy shit. MEGA props, bruv. I knew you were workin' at it. but. I mean. yeah, but. wow. In my 30's I barely broke 300 at 6' tall and 190 lbs light. and that cost me about a month off to recover. From where you started you have truly come an anomalously long way, no doubt due to your character, and stellar coaching. This is objective evidence of both preconditions to your progress.
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theleechqueen
2: 25 Those are basic absolute strength numbers I can do chin ups with 42 kgs for 5 reps, so I could probably do it with 45kg (100lb) for a rep or two, but chin ups and pull ups are my best lifts. I'm not even close to the suggested number for the other lifts. Doesn't help that I train at home so the maximum amount of plates I have are 95kgs total.
I'm already 35, so I'm not sure I can get a bit stronger. Gains come very slowly, since it took me like three years to take my chin up from 35 kgs to 42 kgs for 5 reps.
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2: 25 Those are basic absolute strength numbers I can do chin ups with 42 kgs for 5 reps, so I could probably do it with 45kg (100lb) for a rep or two, but chin ups and pull ups are my best lifts. I'm not even close to the suggested number for the other lifts. Doesn't help that I train at home so the maximum amount of plates I have are 95kgs total.
I'm already 35, so I'm not sure I can get a bit stronger. Gains come very slowly, since it took me like three years to take my chin up from 35 kgs to 42 kgs for 5 reps.
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neilmeiskey5482
This helps explain what my goals should be. I am 76 and have some injuries from doing physical work most of my life but still in decent shape. I just finished a bunch of physical therapy for my right shoulder and am starting to lift again. My goal is the tree base so I can continue doing construction work, skiing and lifting to stay strong. Hope to be as fit as I can as long as I can. This gives me a critical look at the base of the tree and the importance of how I might better achieve that. Thanks!
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This helps explain what my goals should be. I am 76 and have some injuries from doing physical work most of my life but still in decent shape. I just finished a bunch of physical therapy for my right shoulder and am starting to lift again. My goal is the tree base so I can continue doing construction work, skiing and lifting to stay strong. Hope to be as fit as I can as long as I can. This gives me a critical look at the base of the tree and the importance of how I might better achieve that. Thanks!
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Natraj_Chaturvedi
One thing I started doing recently is that instead of going all out each set, I started inserting one or two power sets in between my 4 or 5 sets of an exercise.
So as example, I will only do 3 or 4 reps on my 1st and say 3rd set of bench press, shoulder press. (6-8 rep failure weight)
This has allowed me to continue to progress in weights and reps in the gym. Maybe I didn't need it earlier but now that I have crossed 40 my body seems to need these rest sets or groove or power sets.
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One thing I started doing recently is that instead of going all out each set, I started inserting one or two power sets in between my 4 or 5 sets of an exercise.
So as example, I will only do 3 or 4 reps on my 1st and say 3rd set of bench press, shoulder press. (6-8 rep failure weight)
This has allowed me to continue to progress in weights and reps in the gym. Maybe I didn't need it earlier but now that I have crossed 40 my body seems to need these rest sets or groove or power sets.
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BackwardTravisty
I'm 54 and in the best shape of my life since retirement from the military.
The aggressive pursuit of comfort and leisure is what's prematurely aging and killing people (i. e. sarcopenia.
You may not be able to control/extend your lifespan, but you damn sure can control your healthspan.
Maintain a comfortable level of athleticism throughout your life so you can grow old and still be strong and agile, not weak and fragile.
Agile. Not fragile. For as long as possible.
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I'm 54 and in the best shape of my life since retirement from the military.
The aggressive pursuit of comfort and leisure is what's prematurely aging and killing people (i. e. sarcopenia.
You may not be able to control/extend your lifespan, but you damn sure can control your healthspan.
Maintain a comfortable level of athleticism throughout your life so you can grow old and still be strong and agile, not weak and fragile.
Agile. Not fragile. For as long as possible.
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LeoTrainer-if9gg
CPT/ gym manager here. Not 100% sold on DL as a true measure for a 50 crowddue to losd and potential back issues. Prefer Romanians for a lighter load and control of eccentric. Also, squats become problematic due to the compression on the spine and discs. I think squatting he as important I could still slot in excess of 350 while weighing about 180 but I’m only training at about 80% intensity. And rotate squat and lunges for leg day so I’m only squatting once a week.
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CPT/ gym manager here. Not 100% sold on DL as a true measure for a 50 crowddue to losd and potential back issues. Prefer Romanians for a lighter load and control of eccentric. Also, squats become problematic due to the compression on the spine and discs. I think squatting he as important I could still slot in excess of 350 while weighing about 180 but I’m only training at about 80% intensity. And rotate squat and lunges for leg day so I’m only squatting once a week.
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Regnbraeger
43 less fit. I'm stronger than when I was younger, but my cardio is much worse. Balance and flexible is about the same since I had to work on that after back problems. Been concentrating too much on strength for the last 4-5 years. Trying to build back cardio goes really slow and is harder now it seems like, really hard actually. Also I feel more tired than before and it seems to slowly get better with better cardio. Don't underestimate a strong heart/cardio.
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43 less fit. I'm stronger than when I was younger, but my cardio is much worse. Balance and flexible is about the same since I had to work on that after back problems. Been concentrating too much on strength for the last 4-5 years. Trying to build back cardio goes really slow and is harder now it seems like, really hard actually. Also I feel more tired than before and it seems to slowly get better with better cardio. Don't underestimate a strong heart/cardio.
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