When older .... do more!

I recently read somewhere that when you get older you should do less because you cannot tolerate it same as when you were young.

I disagree.

There is more info to that which needs to be explained.

When you are young (let's say 15-30) you have fresh joints, great mobility, you recover faster and you can tolerate higher intensities (you can spend more time in the 80-100% zone and more often). What you do not have is training experience and motor learning skills.

When you are older (say 40+) your joints are worse, mobility is not what it used to be, you recover slower and you cannot max out very often. What is your advantage is accummulated motor learning skills and knowing your body.

So how do you keep getting stronger when you are 40, 50, 60, 60+?


Increase frequency of the main lifts during your training week. It is ok to squat 2-3 times a week, deadlift 1-2 times a week, bench 2-5 times a week.

Decrease intensity and stress on the joints. Spend more time in the 65-80% zone. Simply lift more tons using lighter weights. Trade intensity for volume.

Do more mobility sessions. Everybody hates them but they must be done.

Do more corrective exercises. As you age you lose some ROM in some movements, you must fight like hell to restore lost ROM.

Get your head right and accept the fact you will max out every 3 months (if at all) and not every 3 weeks as the young guys.



Example bench press programming for a 25 year old guy:

Tuesday:
bench press: 4 sets of 3 @ 85% of 1RM
incline DB press: 3 sets of 6 very heavy
DB rows: 3 sets of 6 very heavy
dips: 4 sets of 6 very heavy


Friday:
close-grip bench press: 4 sets of 6 @ 70%
DB flys: 4 sets of 10
bent over rows: 4 sets of 5 heavy
face pulls: 3 sets of 8



Example bench press programming for a 45 old guy:

Tuesday:
bench press: 6 sets of 3 @ 75-80%
incline DB press: 3 sets of 10 moderately heavy
DB rows: 3 sets of 8 heavy
dips: 3 sets of 20 go for the pump


Friday:
bench press (Sheiko pyramid):
6 @ 65%
5 @ 70%
2x4 @ 75%
2x3 @ 80%
2x2 @ 85%
2x3 @ 80%
2x4 @ 75%
7 @ 70%
9 @ 65%
seated DB presses: 3 sets of 8 moderately heavy
face pulls: 3 sets of 20 light


Sunday:
bench press: 5 sets of 2 @ 75%
incline DB flys: 3 sets of 20 go for the pump
bent over rows: 3 sets of 8 heavy
dips: 3 sets of 8 heavy





See? You do more but lighter. No brainer, really ....