I am interested in finding out how well people do, women in particular, who lift weights into older age. Especially people who were active in weightlifting (not competitive) throughout adulthood. Does strength/ability diminish dramatically, and when? Are there signs that tell you when you're reaching a point where you just are not going to be able to make any new personal lifting records? Does the risk of injury increase, and when? Is there a point at which one just can not lift weights anymore, and why?
And just out of curiousity, who is our oldest forum member who still lifts regularly? I would love to hear some experiences.
Time and motion,
Wind and sun and rain;
Days connect like boxcars in a train.
Fill them up with precious cargo,
Squeeze in all that you can find.
Spontaneous elation and the long enduring kind.
--Rush--
I only know the numbers for men, but supposedly, physical strength peaks at the mid-20s then holds relatively stable until the mid-40s. After that, it's a pretty straight decline. There were a couple academic articles I read about this a few years back (search for "strength age" at scholar.google.com), but I forget where I got those numbers exactly.
I know that Mahler is around 60 and still deadlifts 400+, so there's certainly still hope at more advanced ages.
And I just remembered a pretty good way to test strength loss by age among trained individuals. Most (all?) Olympic lifting and powerlifting meets segregate their competitors by age. If you look at the records for each weight class, you can get a pretty good sense of how strong you can be at each age. Sometimes, you even get lucky and get the same person in multiple weight classes, which will give you at least one reliable data point =).
I don't have stats for you, but my lifting partner (male) just turned 75. He's not setting PR's, but he certainly stays fit and active, and retains a lot more strength/muscle than if he stopped lifting... When I got him into a new/better program (and reduced his reliance on machines and bicep curls) about 4-5 years ago, he actually saw increases in size/strength at that point.
The main limitations he has are related to poor flexibility (and despite doing mobility warmups with me, he tends to not follow through with this kind of work on his own) and some back issues (arthritis) that eliminates moves like deadlifts.
I've worked with many "elderly" folks who still regularly workout and lift weights.
(and Mahler is not elderly by any stretch of the imagination .... in my book elderly is over 80).
There are many many studies about the effects of weight training in the elderly. Try a pubmed seach.
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Hard to say as I'm at the age (mid 40s) where everything should be going downhill. Personally, I still make gains and though I probably would have felt more comfortable going for a max 20 years ago I probably also would have found myself more prone to serious injury (lack of patience). Today I slowly but surely increase my max but I look for other areas to improve in (e.g. can I do 5 sets of Benchpress 8 reps of 245 2 days in a row......vs. I've got to get to 315 at all costs). I realize now that pushing max's are the number one cause of injury.
One thing I can say that has improved with age is workout recovery (i.e. being able to do the same exercise multiple days in a row). I'm not sure if that has to do with the muscles just being used to the exercise or training smarter or vastly improved cardio (really gets shot down in this forum) for endurance/HGH production or heavy carb intake immediately after the workout to improve recovery.
In the end, I would probably say it really depends on the individual and the effort they are willing to exert and just plain good luck on the injury front.
I know that Mahler is around 60 and still deadlifts 400+, so there's certainly still hope at more advanced ages.
Thanks. I am 60 and probably in better shape than when I was 30.
Quote:
Originally Posted by UConnJulie
I've worked with many "elderly" folks who still regularly workout and lift weights.
(and Mahler is not elderly by any stretch of the imagination .... in my book elderly is over 80).
Juliie,
Where do I send the check. Thanks for that. It gives me 20 years to improve.
From my own experience, I am not a life long lifter. I started at age 52 and am now 60. I just pulled 425 a little while back and last week did deads at 290x15 and squats at 265x15. Were my lifts half that or less, the benefits of lifting are, without a doubt, the major factor in my quality of life as I mature. Increased bone density is often overlooked but is one of the very important benefits of lifting as we age. Add to that greater flexibility, stamina, and even sharper response times.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Member of the Million Pound Club - Deadlift 4,450 x 225
Thanks. I am 60 and probably in better shape that when I was 30.
From my own experience, I am not a life long lifter. I started at age 52 and am now 60. I just pulled 425 a little while back and last week did deads at 290x15 and squats at 265x15. Were my lifts half that or less, the benefits of lifting are, without a doubt, the major factor in my quality of life as I mature. Increased bone density is often overlooked but is one of the very important benefits of lifting as we age. Add to that greater flexibility, stamina, and even sharper response times.
Congrats, Mahler! Good for you for picking up weightlifting. This is the kind of thing I wanted to know. I'm not 40 (quite, yet), and also am in better shape than I was at 20.
Quote:
Originally Posted by UConnJulie
There are many many studies about the effects of weight training in the elderly. Try a pubmed seach.
I might do that, but it's not really the stats I'm looking for. I want to know personal experiences; what have particular people done as they age, how do they deal with arthritis and lifting, etc. For me, that gives a better feel for how the stats play out in real life.
Quote:
Originally Posted by Bytsi
I don't have stats for you, but my lifting partner (male) just turned 75. He's not setting PR's, but he certainly stays fit and active, and retains a lot more strength/muscle than if he stopped lifting... When I got him into a new/better program (and reduced his reliance on machines and bicep curls) about 4-5 years ago, he actually saw increases in size/strength at that point.
The main limitations he has are related to poor flexibility (and despite doing mobility warmups with me, he tends to not follow through with this kind of work on his own) and some back issues (arthritis) that eliminates moves like deadlifts.
That's great to know, Bytsi. Thanks! I was wondering if it was possible for someone in their 70's or even older to begin free weights. Did he have prior experience with them, or just machines until then? I am working on getting my husband off machines, which he has done (the exact same routine) for the last 8 years or so; he is 58. In very good shape, but obviously could make gains if he mixed up his workout and did BBs instead of machines. He did lift when he was in his 20's-30's, then stopped. He also has arthritis issues, and that might be stopping him from trying the real weights, for fear of injury.
Time and motion,
Wind and sun and rain;
Days connect like boxcars in a train.
Fill them up with precious cargo,
Squeeze in all that you can find.
Spontaneous elation and the long enduring kind.
--Rush--
Time and motion,
Wind and sun and rain;
Days connect like boxcars in a train.
Fill them up with precious cargo,
Squeeze in all that you can find.
Spontaneous elation and the long enduring kind.
--Rush--
Unless you have a serious handicap, you are never too old to start lifting. In fact, it's beneficial to older folks, because it builds bone mass and muscle, as well as strength and coordination. I just don't want to be one of those frail old ladies who fall off a curb and break a hip. Although it would be a big stretch to ever consider myself frail, because I'm big boned.
Really, I have the DEXA scan to prove it.
Anyway, my flexibility needs to be worked on, and I no longer push myself through pain to the point of injury, because recovery time takes a lot longer now. I'm 55 years old.
Foam rollers and tennis balls are my friends. So is a good massage therapist.
That's great to know, Bytsi. Thanks! I was wondering if it was possible for someone in their 70's or even older to begin free weights. Did he have prior experience with them, or just machines until then? I am working on getting my husband off machines, which he has done (the exact same routine) for the last 8 years or so; he is 58. In very good shape, but obviously could make gains if he mixed up his workout and did BBs instead of machines. He did lift when he was in his 20's-30's, then stopped. He also has arthritis issues, and that might be stopping him from trying the real weights, for fear of injury.
He had some experience, but not much... lifelong athlete - played hockey, tennis, softball (still on 2 teams), ran regularly... but his free weight experience was more bicep curls and random stuff - like so many people we see in the gym. I really got him doing a focused program that hit all the muscle groups, multi-joint movements, etc... so he definitely made some beginner-type gains when we switched over to that... Like your H, he was doing the exact same things for years before I started working out with him...
I turn 46 in Aug and started lifting 2 years ago. Guess I am on a straight downhill decline. LOL!
I agree that you are never too old to start lifting for general health and body improvements. We cannot all expect to lift many times our body weight ALA Mahler without a little AS help but we can expect to gain some LBM and fitness from it. For me, it was a life decision to move from running which was destroying my joints and mind. Now I have renewed health, fitness and bf levels. Overall I feel and look better than I did in my 20s.
The way you phrased that it reads kinda like you're sayin Mahler is gettin buttshots of VitS.
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It doesn't matter one way or the other to me, but expectations for everyone should be set appropriately. Not everyone can expect to make the same gains that Mahler makes at that age without some help.
Either way it takes a tremendous amount of discipline and work ethic to make those sorts of gains and not everyone will have that right off the bat.
Just so we're clear, John (Mahler) doesn't do steriods. He lifts smartly and is extremely dedicated. I don't think he's missed a workout except for an illness or vacation, and even then, he's running miles on the cruise ship track!
I think John would be the first to tell you that if you're healthy, dedicated, consistent, and follow good and smart programs, you can make tremendous gains at almost any age. You have to want it.
"After all,that is what my training is for; to prepare me for what challenges I have to do in real life, not just to get me good at training, although that's fun too." - Mark Reifkind
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I don't personally know Mahler, but from his postings it seems obvious that he is way too intelligent to do something dumb like that.
I don't want to start a debate over drug use, I was happy to hear from Mahler about his lifting experiences. I think he's the oldest (not old!) respondent so far. I feel better knowing that I am probably not going to fall apart and lose all my muscle at least before I'm 61 as long as I keep it up.
Anyone on here over 60 and still lifting?
What about lifters with arthritis, especially in the back? Does it eliminate doing squats and deadlifts? What can you do?
Time and motion,
Wind and sun and rain;
Days connect like boxcars in a train.
Fill them up with precious cargo,
Squeeze in all that you can find.
Spontaneous elation and the long enduring kind.
--Rush--
Holy crap! What in hells, bells is going on here?
Can I expect a urine test at the next fitness summit?
I'd be glad to oblige.
Let me post an answer I just posted recently on another forum to a guy who was toying with the idea of using steroids.
"I am one of the few on here that is in a stage of life where the t-levels are a major concern. Science tells me that and that I can expect loss of muscle mass and strength as the years take their toll. I am also at a comfortable stage of life where I could easily afford to do cycles of steroids. Dear friends, don't think that a day does not pass, as I read this forum, that I do not envy all of you for your youth, your strength, your almost limitless potential and your accomplishments. It would be easy for me to gain back a little of that, with the route you are considering. I chose another path."
My drugs of choice are and always have been, hard work, persisitence and consistency. Let there be none other.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Member of the Million Pound Club - Deadlift 4,450 x 225
Holy crap! What in hells, bells is going on here?
Can I expect a urine test at the next fitness summit?
I'd be glad to oblige.
Let me post an answer I just posted recently on another forum to a guy who was toying with the idea of using steroids.
"I am one of the few on here that is in a stage of life where the t-levels are a major concern. Science tells me that and that I can expect loss of muscle mass and strength as the years take their toll. I am also at a comfortable stage of life where I could easily afford to do cycles of steroids. Dear friends, don't think that a day does not pass, as I read this forum, that I do not envy all of you for your youth, your strength, your almost limitless potential and your accomplishments. It would be easy for me to gain back a little of that, with the route you are considering. I chose another path."
My drugs of choice are and always have been, hard work, persisitence and consistency. Let there be none other.
Mahler, I could tell just from posts of yours I have read that this is obviously true. I did not want, expect, or endorse the line that this thread has taken.
So people, could we please stick to topic, which happens to be an important line of thinking for me? Thanks.
Time and motion,
Wind and sun and rain;
Days connect like boxcars in a train.
Fill them up with precious cargo,
Squeeze in all that you can find.
Spontaneous elation and the long enduring kind.
--Rush--
Mahler, I could tell just from posts of yours I have read that this is obviously true. I did not want, expect, or endorse the line that this thread has taken.
So people, could we please stick to topic, which happens to be an important line of thinking for me? Thanks.
Thanks, and no problem.
There are a few members of the forum who work regularly with elderly clients. I am hoping they will chime in and give us some info.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Member of the Million Pound Club - Deadlift 4,450 x 225
Yes; I want to know if there are any 80 year old women out there who still deadlift and squat, and if so, how much weight? I have seen elderly women in gyms, but it seems they are always bending the barbie weights; I'm not sure if this is because they always have used those, or because they used to press 150lbs. but now 10 is all they are able to lift.
Time and motion,
Wind and sun and rain;
Days connect like boxcars in a train.
Fill them up with precious cargo,
Squeeze in all that you can find.
Spontaneous elation and the long enduring kind.
--Rush--
every once in awhile there is a article in a local paper about an elder (>70) person competeing in power lifting or some such - and many such articles have been linked here.
here is a recent thread where some older lifters chimed in with their ages
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Time and motion,
Wind and sun and rain;
Days connect like boxcars in a train.
Fill them up with precious cargo,
Squeeze in all that you can find.
Spontaneous elation and the long enduring kind.
--Rush--
pfft. for you, maybe. I'm easily gonna live till like 250 or so
__________________ My Etsy Aoife in Wonderland Werkit.com - Providing the most stylish training logs you've ever seen, while retaining all the function you need. Oh yeah!
Ok, well I expect to see you in those powerlifting competitions, then. And my grandma, who was upset with herself when she was 90 because she finally couldn't climb onto the roof of her two story cottage to put the storm windows in for the winter, would have been in them had weightlifting been popular when she was alive, and since I'm so much like her, I'll be competing with you too!
Time and motion,
Wind and sun and rain;
Days connect like boxcars in a train.
Fill them up with precious cargo,
Squeeze in all that you can find.
Spontaneous elation and the long enduring kind.
--Rush--
Holy crap! What in hells, bells is going on here?
Can I expect a urine test at the next fitness summit?
I'd be glad to oblige.
....My drugs of choice are and always have been, hard work, persisitence and consistency. Let there be none other.
Sorry buddy did not mean to cause such a rift. Chose my words poorly. Your results are off-the-charts but so is your hard work, persistence and consistency.
My father-in-law has recently taken up weight lifting. He is in his 60s.
He has always been very active (works doing set-design and set-building in theater) but was always overweight. He has diabetes, high blood pressure and had a mild stroke last year.
As part of his physical therapy while recovering from the stroke, the PTs introduced him to weights. He always hated steady state cardio, but he loves lifting and his health has improved since he started.
We have talked about weight lifting, and I've tried to give him some pointers and showed him the NROL books. I think I've helped him improve by pointing him to alternating sets and higher weight, less reps type stuff. He was doing things like 5x20, now it's more like 3x10 and he seems to be happy with the results.
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Age Limit to Weightlifting?
), and also am in better shape than I was at 20. 
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