Re: Anybody started lifting later in life?

I probably stop lifting in the late 70’s played offensive guard at Newberry College! I retired in Education as teacher, Coach,and principal in 2002! My wife and I moved to Myrtle Beach in 2013 and I was 62 and I noticed my new neighbor left his house Monday-Friday, so asked him where does a 73 year old man go to work 5 days a week and he laughed! He told me he went to CrossFit and worked out M-F and invited me to attend so I did! The greatest weight lifting program I had ever experienced! After six months of hard work I was stronger than ever! Actually finished 5 in the state in my age group in 2016! Then one day we were working on jerk and press and I was pair with a beautiful senior cheerleader from Coastal Carolina because I max were the same😂😂😂. Ok to end this story and telling you why I don’t lift any more. My beautiful blonde partner jerked and pressed 225 and I followed with success! She turned to and said I am going to try 235 and she jerked press and dropped the weight and looked at me and said I know you are going to do this also and that’s when I tore my rotator cuff in my right shoulder! That ended my lifting and have not been tempted to listen to a beautiful young lady again 🧡🧡🧡🧡🧡🧡

GO TIGERS🧡🧡🧡🧡🧡🧡🧡🧡

COTIGER1®

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Oct 27, 2024, 11:33 AM

Hello fellow C of C Cougar. I am now 50 and followed a similar journey. Played football and baseball in high school so I was pretty athletic. Got to college and stopped being super active. Later in life it caught up with me and I was up to 215 in my 40's which was not healthy at all for a 5'10 male. At 42, I made the change and started running half marathons and a marathon. I also started lifting again. I have since backed off the running and focused more on lifting to gain a cut and toned body. Below are my recommendations if you want to drop some lbs and tone up.

1. You are 45. So, you will want to ease into this by using lighter weights and not pushing yourself too hard in the beginning. This is a lifestyle change so don't get discouraged by not getting immediate results. You are going to find in a month or so that you are feeling much better though, and your energy levels will increase. I missed 4 days in a row this week due to long work hours and I felt like a slug.

2. Ok. So here is my routine for what it is worth. I like to do a 6-day push/pull split workout. PUSH -Chest/Shoulders/triceps, PULL - Back/Biceps, and the 3rd day LEGS. You can shorten this and find other variations if 6 days does not work for your schedule. I also run 2 miles after I lift then do some ab work. Be careful not to do too much cardio. I also like to throw in some HIIT workouts. The Murph CrossFit workout is one of my favorites for example. I actually do this workout on all days that recognize those that have served our country. My goal is to stay trim and cut. Thus, I workout at a fast pace after my initial heavy lift with a compound lift (bench press, shoulder press, squats or leg press, deadlifts for example). Do not be afraid to go heavy after your muscles have adapted, but do not do this in the beginning. The heavy lifts will tighten your muscles. My pace is literally 20 seconds between sets, but at lower weight. I shoot for 7 to 12 reps. This enables me to keep my heart rate up and really burn some calories. You will want to start off light and shoot for a weight you are good getting 10 reps with.

3. Do a quick warm up and some dynamic stretching before you do your legs.

4. Work in some corrected movements for your shoulders and be sure to stretch. I have some shoulder pain here and there due mainly to working at a computer and using a mouse allot. So, I do a shoulder stretching routine after my workout. Be sure to stretch your legs as well.

5. Get a good set of wireless earbuds that will with stand sweat. Upbeat music really helps keep you going. (The hotties at the gym are not bad for motivation to go to the gym either. Hey, even married men can still look right.)

6. Protein and diet. This is crucial and quite honestly the part I struggle with as I love having some IPA's during a Clemson game etc. And I just love to eat good food as most of us do. Control your calories by getting a fitness app to help you count the intake. You will want to be at a calorie deficit daily to lose weight. Don't gorge after a workout. Drink allot of water. I use myfitnesspal app to track my intake. Note: Don't look at weight too much. Muscle weighs more than fat. The important part is that you like the way you look. Eat lean meats and veggies. I try to be strict on the weekdays. Also, at our age you will need to take in close to your body weight in protein a day. Our body does not produce the testosterone that it once did. Protein will help repair the muscle fibers and also help prevent injuries. You are going to probably need to supplement using a shake or something to get there as it is allot of protein. Use low calorie supplements though.

7. Make sure you are taking a multivitamin that is meant for your age.

8. Go checkout AthleanX. He is a scientist and provides good insight on movements to be careful of that may cause injury. Important for us older folks.

9. Don't get discouraged. You will be sore in the beginning. This is again a lifestyle change. It takes time to establish the habit and you have to prioritize the workouts. Some days I know time is tight and I will just go and do a 45-minute HIIT (Hi Intensity Interval Training) workout. If you can stick with it, you are really going to like the way you feel and look.

I hope this helps and good luck on your fitness journey.

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Anybody started lifting later in life?