Yes, Make sure your workout includes these 3 movements...
Deadlift
Squat
Bench Press
I love seeing someone in their 70's weight training. Are you really 70? What type of history do you have with weights and what are your stats and condition?
before we get into any tips or information on what type of exercises you should do, i think it's vital to get some information on your health.
do you have any ailments that would limit your ability to do various exercises such as back problems, shoulder problems, etc? have you been diagnosed with osteoporosis or any other type of bone ailment?
What about your overall health? has the doctor advise you against any type of physical activity?
Is there any reason that you could not do a workout routine that you know of or been advised of by a medical professional?
"What type of history do you have with weights and what are your stats and condition?"
Been screwing around on and off, mostly off, last 2-3 years, decided to get into it. Will be doing compound free weight stuff, probably what could be called weighted stretches. Goal is to lose weight and feel good. Not looking for a lot of muscles.
Health is fine in general.
My biggest tip would be eat well. You can bust a$$ in the gym 7 days a week and if your diet it not good, nothing will change for the most part.
I would focus on Compound lifts, like you stated, and see what happens. Will you be joining a gym, or do you have stuff at home? Any training partners? My biggest concern would be learning proper form on the more complex lifts if you have not done so already. At 76, the last thing you want is an injury that could be prevented. Just ease into it and go light until your body adapts. Looking forward to hearing the progress!
I'm just a 51 year old young pup but I can tell you that I'm firmly convinced that you have only the limitations that you place on yourself. Yes, you probably won't be beating Danny out at any Strongman competitions (Danny's out resident SM) but you can make significant gains just like anyone one at any age. There's plenty of research to show that, too, not just my yakkin'. It's NEVER too late to start!
Congratulations on your decision to improve your life and welcome to this community!
Originally posted by chsbob: .....just starting or have recently begun weight training?
Any experiences or tips to share?
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chsbob
chsbob,
Welcome aboard. Gee, I am no longer the old man on here. I am 56. I only started lifting 4 years ago. My advice. Learn how to lift, pay attention to form, use compound lifts, eat clean and get rest.
In Fitness & Friendship,
Mahler
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Welcome. the old boys have said it all, but I would like to also suggest you look at the FAQs. There is a lot of useful information.
I think as NewLife pointed out FORM is most important. If do not have experience in lifting it may be worthwhile to see a trainer and learn how to do the lifts correctly. It is very easy to injure yourself with bad form.
If you try a search on personal trainers there are some good threads on how to choose on. (JP has just updated the search engine)
Good luck, and good lifting.
Peter
__________________
Peter
After all, diamonds are a girl's best friend…
chsbob - I can't say it better than what has already been said, but I just wanted to tell you I think it's great that you're starting up lifting. You're an inspiration to many, many others. Good for you and best of luck.
Welcome chsbob! Wow... 76. That is really impressive that you are not only lifting, but that you have the curiosity to go out and search fitness forums for guidance.
I like Newlife's advice. I would add that shoulder injuries are common enough with young people, so don't overdo it on the bench press. The main thing is to not get lured into a machine based routine. Most sr citizen specialized fitness centers don't even have free weights, so I hope you have some available where you train. Those "super slow" training programs on machines are used because they are considered "safe", but in fact, they do your muscles and joints a major disservice.
Again, welcome. I really hope you participate frequently in here so we can keep up with your progress and also be inspired by your attitude.
chsbob.....welcome to the forum. I think it's great that at 76 you are lifting. I want to hear a whole lot more from you! Keep us posted on your progress, please!
__________________ "I'm growing older but not up. My metabolic rate is pleasantly stuck. So let the winds of change blow over my head. I'd rather die while I'm living then live while I'm dead."
Due to underwhelming demand I have decided to come back and post my current routine, and request feedback on it.
I am seventy-six.
5'10'
215 lbs.
in very poor shape.
All these exercises are ONE set only. I have tried 2 or 3 sets and it just wipes me out too much.
The "**lbs" is secret in order to protect the weak and easily embarrassed.
CHEST: BB bench press **lbs times 12-15
CHEST: DB incline press **lbs times 12-15
SHOULDERS: BB military press **lbs times 12-15
SHOULDERS: BB upright row **lbs times 12-15
BACK: BB bent over row **lbs times 12-15
BACK: BB deadlift **lbs times 12-15
LEGS: SLED calf raise **lbs times 12-15
LEGS: BB squat
ABS: crunch x 25 leg lift x 25
AEROBIC: 15-20 minutes easy on TM.
Any and all suggestions and comments welcomed. Thanks.
Welcome! Bless you for sharing your story here.
I am not an expert, and you possess the knowledge of your years (Ok, I wanted to show some respect... ) I would add to be smart about what you are doing and gradually work into it. Many a young person has failed because they tried too much too soon and got frustrated.
Go get 'em!
As least Mahler cannot gloat about being the oldest here anymore .
__________________
Those that can't do teach. Those that can't teach consult. Deserve aka Gabe
'8 replies before the gutter! Good job Clubhouse!!!!!' Ninjabookey
Rest and relaxation can be a powerful “nothing” to propel us to greater achievements. Mahler
Stop listening to your wiener. He may want to go for a swim, but you haven't checked if the waters are shark infested yet. Ninjabookey
Originally posted by chsbob: Due to underwhelming demand I have decided to come back and post my current routine, and request feedback on it.
I am seventy-six.
5'10'
215 lbs.
in very poor shape.
All these exercises are ONE set only. I have tried 2 or 3 sets and it just wipes me out too much.
The "**lbs" is secret in order to protect the weak and easily embarrassed.
CHEST: BB bench press **lbs times 12-15
CHEST: DB incline press **lbs times 12-15
SHOULDERS: BB military press **lbs times 12-15
SHOULDERS: BB upright row **lbs times 12-15
BACK: BB bent over row **lbs times 12-15
BACK: BB deadlift **lbs times 12-15
LEGS: SLED calf raise **lbs times 12-15
LEGS: BB squat
ABS: crunch x 25 leg lift x 25
AEROBIC: 15-20 minutes easy on TM.
Any and all suggestions and comments welcomed. Thanks.
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chsbob
Great Job! I like seeing the compound movements. Don't worry about how much weight is on the bar. If it was a challange and your form was good, you picked the right weight.
On suggestion...After about 3-4 weeks of what you have listed below, I would try to hit 8 reps and go for 2 sets. 12-15 reps is okay now since you are getting used to training, but Usually try to stay in the 6-8 rep range and add move volume by adding the 2nd set. This should really start things off well.
How are you feeling after your workout? How about the next day?
:p 
Linear Mode
