The Many Benefits of Strength Training as You Age

Strength training is one of the most important activities you can do to stay healthy, fit, and strong as you age.  It can starve off most of the diseases and chronic conditions that are associated with old age.  It is the most effective means for preventing frailty, and living an independent life as you get older.



Musculoskeletal weakness is a pervasive problem associated with age and it typically leads to physical frailty among adults over the age of 70.  On average men and women lose more than 5 pounds of muscle tissue between the ages of 25 to 55, and they experience an even greater rate of muscle loss beyond that age.  Click here to see the entire post

Two Exercises For Developing And Strengthening Your Chest

Please see the video below for a demonstration of two of my favorite exercises for developing and strengthening your chest.  And remember, you can get stronger and more fit no matter your age.

3 Days Until the Big Powerlifting Event

Okay, it's only 3 days until I compete in my first powerlifting competition and I'm a little nervous.  Just had my last workout before the event this Saturday and I'm feeling pretty confident that I will do well.  Although, I have to admit that I have to check my sanity each day after my workouts when I'm so stiff and sore that I can hardly move.  It's been a challenge to say the least. But overcoming adversity is the greatest  impetus for growth and that's the main reason I'm competing.

You see, I'm in my late 50s and I've been in the health and fitness industry for over 20 years.  It's easy to get comfortable and settle into a rut after so many years of doing the same thing.  Training for this upcoming powerlifting competition has not only invigorated my personal exercise program, it has also rejuvenated the programs I do with my clients.  So, even if I don't place in the competition the growth in my personal and professional life as a result of the training has been well worth the stiff and sore days.

Here are my best lifts numbers going into Saturday. A 455 lb squat, a 480 lb deadlift, and a 305 lb bench press, not bad considering I started training for this meet just 9 weeks ago.  Below is a video of my best deadlift.  Wish me luck.

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!

Three Exercises for Keeping Healthy Shoulders

Your shoulders are one of the largest and most complex joints in your body and also has the most range of motion of all the joints in your body.  There is hardly any upper body movement in which your shoulders are not involved.  Thus, having strong and healthy shoulders is critical to most of the things you do everyday from brushing your teeth to bringing home a bag of groceries.  

Below are three exercises I do on a weekly basis to keep my shoulders healthy and strong.  Use a resistance with which you can do 8 to 10 repetitions of which the last 3 repetitions are difficult to complete with proper form.

Arnold Press

Use a bench that has a back support for this exercise.  Sit upright, holding a dumbbell in each hand close together at nose height, with your palms facing inward.  This is your start position.  Rotate your palms forward and bring the dumbbells back to your ears.  Then, press the dumbbells overhead until your arms are fully extended.  Now, bring the dumbbells back down to ear level, and return to your start position.  Exhale as you rotate the dumbbells forward and press up, and inhale as you bring them back to the start position.

Lateral Raise

Start by holding a dumbbell in each hand in front of you.  Position your feet shoulder width apart, slightly bend your knees, and hold your chest high.  This is your starting position.  Bend your elbows slightly and raise your hands out to your sides about shoulder height (with your palms facing down).  Then return to your starting position.  Be careful to keep your forearm and your elbow at the same level at the finish of this movement.  Your breathing pattern is to exhale as you raise your arms up and inhale as you return to start.

Upright Cable Row

 

The upright row strengthens and develops the top portion of your trapezius -the muscle at the top of your shoulders that attaches to your neck.  Perform this exercise at the cable machine.  Attach a straight bar, and placing the pulley at the lowest level.  Grip the bar at a position where your hands are about an inch apart, and stand upright with your arms fully extended.  Position your feet shoulder width apart, slightly bend your knees, and lift your chest high.  This is your start position.  Pull your hands to the top of your chest, while keeping your elbows slightly higher than your hands. Then return to the start position.  Exhale as you pull the weight upward, and inhale as you return to the start position.

 

The Over 50 Golf Power Training Program - Leg and Hip Strength

Older golfers often experience injuries to their backs, shoulders, elbows, wrists, and hips.  The most probable cause of these injuries is due to the powerful ballistic swinging action involved in driving the ball.  Thus, older golfers must do sufficient strength training to condition their muscles, and joints that both produce and receive the high force levels of the golf swing.  Below are two exercises to help strengthen and condition the power producing muscles of your legs and hips.  Perform these two exercises twice each week and you will see a marked improvement in your driving distance.

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. Do two sets of 10 to 12 repetitions at a resistance with which the last three repetitions are hard to complete.
 

Step-ups

Step ups are great for strengthening and  developing the muscles of your hips. With this exercise you will do 10 repetitions on one leg followed by 10 repetitions with 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 your 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. Do two sets of 10 repetitions each leg at a resistance with which the last three repetitions are hard to complete.

If you find that you can't drive the golf ball like you use to, it's most likely due to muscle loss which means a decline in your strength.  The good news is you can preserve and even build stronger muscles no matter your age.  The above exercises are from my soon to be released e-book called The Over 50 Golf Power Training Program.  Look for it soon!