National Powerlifting Champion Over the Age of 60

It's never too late to pursue your dreams and I know because last October I became a National Powerlifting Champion over the age of 60.  I compete as a Masters III in the 105kg class in an organization called USA Powerlifting (USAPL).

USAPL is the leading powerlifting organization in the United States. USAPL is a member of the International Powerlifting Federation (IPF), the governing body of powerlifting internationally. The IPF is comprised of member federations from eighty-three countries on six continents.
Distinct from weightlifting, a sport made up of two lifts: the Snatch and the Clean-and-Jerk, where the weight is lifted above the head, powerlifting comprises three lifts: the Squat, Bench Press and Deadlift. Powerlifting competitions may be comprised of one, two or all three of the lifting disciplines.

As I mentioned above I compete as a Masters III, which is ages 60 - 69 in the 105Kg class (231 lbs).  Last October I competed in the 2018 USAPL Raw Nationals and won my class with a squat of 445 lbs, a bench press of 308 lbs, and a deadlift of 513 lbs for a grand total of 1266 lbs.  More excitingly, my win gave me a place on the USA Team to compete internationally at the IPF World Classic competition this June in Sweden.

I could not imagine two years ago when I entered my first powerlifting competition that I would be a national champion representing my country in Sweden in a international event at the age of 60.  I plan to bring back a World Championship because it's never too late to make my dreams come true.

Here's a video of my final deadlift that gave me the National Championship:

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Leg Strength is the Foundation of a Strong Body

Leg strength is the foundation of a strong body and makes doing the activities of everyday living easier.  Your legs are involved in every step you take, whether it’s on the golf course, the tennis court, or shopping at the grocery store.  Building and maintaining your leg muscles becomes even more important the older you get because they stabilize your knee and hip joints, and reduce the likelihood of developing pain and weakness in these areas.

Here are three of my favorite exercises to strengthen and build your legs.  Do these exercises one or two times each week and see how stronger you feel in about three months.  Click here to read entire article...

Strength Training Over 50, Three Exercises to Build Strong Legs

Having strong legs is the foundation of having a strong body, and if you are over 50 it's even more important to build and maintain your leg strength.  As a personal trainer I see a lot of knee and hip surgeries that probably could be prevented by a good strength training program.  The stronger the muscles are around your joints, the more stable your joints are.

Here are three of my favorite exercises to strengthen and build your legs:

Exercise # 1 - Leg Press

The leg press is one of the best exercises for overall strength and development of your legs.  First, sit in the seat, positioning your feet about shoulder width apart and chest high on the platform.   Adjust the seat height by pulling the handle and sliding forward until your thighs are parallel to the platform.  This is your start position (make sure that your lower back is pressed firmly against the back of the seat).  With your feet flat, slowly press upward until your legs are fully extended but short of locking.  Slowly return to the position where the weight almost touch the weight stack.  The breathing pattern for this exercise is to exhale as you press up and inhale as you return to the start.

Exercise # 2 - Smith Machine Squats

A properly executed squat is one of the best exercises you can do for overall strength and conditioning.  Using the Smith Machine is a big aid in helping you perform squats correctly.  First, place the bar a little lower than shoulder height.  Next, position yourself under the bar, twist to unlock it and place the bar on top of your shoulders.  Now, place your feet in front of you about six inches, shoulder width apart. This is your start position.  Lift your chest, and keep your chin high.  Now, squat by leading with your butt until your thighs are parallel to the floor, then return to the start position.  Be careful not to round your lower back and that your knees do not extend over your toes anytime doing this exercise. (For the first few times, it’s best to have someone observe you from the side to make sure you are doing this exercise correctly).  Your breathing pattern is to inhale on the way down and exhale on the way up on this exercise.

Exercise # 3 - Step ups

Step ups are great for developing and strengthening the muscles of your butt.  With this exercise, you will do 10 repetitions on one leg followed by 10 repetitions on the other.  Hold a dumbbell in each hand and position yourself in front of a bench.  Place one foot flat on top of the bench, positioning you body to make a right angle at your knee.  With your chest held high and shoulders square, step up through your heel and lightly tap the bench with your other foot before returning to the starting position.  Breathing pattern for this exercise is to exhale as you step up and inhale as you step back down.

My First Powerlifting Competition at the Age of 57

I've written many posts about inspirational people over the age of 50 and now I'm trying to become one.  I plan to compete in my first powerlifting competition at the age of 57.  Although I've competed in many bodybuilding competitions, powerlifting is a whole new venue for me.  I'm excited and nervous at the same time.

Powerlifting is a sport that involves the following three lifts;  bench press, deadlift, and squat.  You do each lift with as much weight as possible and the combination of all three lifts is totaled for your overall score.  The person with the highest total weight of the three lifts is the winner. 

The competition is broken-up by age group, and weight class, to give every competitor an even playing field.  I will be competing in the Masters 55-59 age group in the 100 kg (220 lb) weight class.  Being as competitive as I am I have already researched the State Record for my age and weight class and it's pretty hefty; a 347 lb bench press, a 545 lb squat, and a 524 lb deadlift  for a grand total of 1416 lbs!  However, that doesn't frighten me because my goal is to set a new State Record.  I will keep you informed of my progress and the date of the competition.  Wish me luck!

Squats, One of the Best Exercises for Overall Strength

If you've read any of my posts you know how passionate I am about strength training.  It is the most effective form of exercise for maintaining your muscle mass and strength as you age. In that light, I want to share some of my favorite exercises with you that I do to stay fit and strong as I age.

A properly executed squat is one of the best exercises you can do for overall strength and conditioning.  Using the Smith Machine is a big aid in helping you perform squats correctly.  First, place the bar a little lower than shoulder height.  Next, position yourself under the bar, twist to unlock it and place the bar on top of your shoulders.  Now, place your feet in front of you about six inches, a little wider than shoulder width apart. This is your start position.  Lift your chest, and keep your chin high.  Now, squat by leading with your butt until your thighs are parallel to the floor, then return to the start position.  Be careful not to round your lower back and that your knees do not extend over your toes anytime doing this exercise. (For the first few times, it’s best to have someone observe you from the side to make sure you are doing this exercise correctly).  Your breathing pattern is to inhale on the way down and exhale on the way up on this exercise.  Use a resistance with which you can do 10 to 12 repetitions of which the last 3 repetitions are difficult to complete with proper form.

You can download my complete strength training routines by clicking on this link: Forever Fit and Firm.

My Three Staple Exercises

Image by United States Marine Corps Official Page via FlickrRecently,  a client asked me if I could only do three exercises, what would they be?  After some consideration, I said I would do pullups, pushup, and barbell squats.  I told the client that he could target all the major muscle groups with these three exercises.

Let's look at these three exercises and see if they would be a complete whole body workout.

Pullups target the major muscles of the upper back, the biceps,  and the forearms.  The core muscles are also worked as long as pullups are done in a smooth and controlled manor.

Pushups target the major muscles of the chest, the shoulders, and the triceps.  The core muscles are also strongly used when pushups are done with strict form.

Barbell Squats target the quads, hamstrings, and the glutes.  Squats are also one of the best exercises there is for developing core strength when done properly.

There you have it.  These are the three exercises I would do if I was limited to doing only three.  What three exercises would you do?

Exercise of the Week; The Dumbbell Chest Press

The dumbbell chest press is one of the best exercises for developing and strengthening the muscles of your chest and the front of your shoulders. Again, you will have to experiment to select the proper weight to use. Pickup a dumbbell in each hand and sit on the end of a bench. Place the dumbbells end -up on your knees, then lay back on the bench and position the dumbbells at your sides at chest height; this is your start position. Press the dumbbells up over your chest until your arms are fully extended being careful not to lock your elbows. Slowly return the dumbbells to the start position. Your breathing pattern is to exhale as you press up and inhale as you return to the starting position.

If you are new to strength training, do 2 sets of 10 repetitions with a weight that the last 2 repetitions are difficult to complete. If you have been strength training for a while, do 3 sets of 10 repetitions with a weight that the last 3 repetitions are difficult to complete.