When you reach 40 years old, or older, that is the time in your life when you begin to notice changes in your body. You’re definitely not old, but something tells you that you’re no longer young. It’s a time when you begin to wonder what lies ahead. As this article is written by an eighty-year-old barbell strength training coach, I can give you a glimpse into
your near and distant future as it pertains to your muscles, health and possible outcomes.
Body muscle, or lack thereof, has always been a part of my life concerns. Sixty years ago, I began an on-again off-again exercise routine to stay in shape consisting of bicycling, running, and push-ups. As years passed, I bought a set of dumbbells for overhead presses, bench presses and bicep curls. A few years later I purchased a four-station gym set and the original Nordic Track. For the next twenty years I exercised three to four times a week.
Three workouts each week
By the age of 74 you would think I’d be in peak shape, but I knew I wasn’t. Simple tasks were becoming more difficult each year. It was a big letdown because I was doing everything my doctor and the “experts” on television and magazines prescribed. What to do? In desperation, at the age of 74 I bought a barbell squat rack, barbells and 300 pounds of weights. Boy, was that humbling.
The full-body, full-motion weight lifting routine I use only requires four lifts. Of the four lifts, at first I was only able to complete two with the barbell, the other two with light dumbbells. As time went on and I added weight to my lifts on a weekly basis I became strong and my body changed. I now have more strength than I had at 35 years old. My journey was not difficult, nor would it be for you. All it takes is the determination to work out three days a week.
Muscle mass is the key
Muscle is the driver of a healthy life and is associated with longevity. Doctors and the medical establishment see low muscle mass attributing to an increased risk of injury and disability, difficulty doing daily activities, metabolic syndrome, diabetes, osteoporosis, complications after surgery, poor chronic disease outcomes, hospital readmission and early death. The benefits of an adequate amount of muscle mass in our later years can-
not be overstated.
My experience is that any “exercising” doesn’t build muscle. Forget about running miles in the park, calisthenics or working on the machines at a gym. None of that will build muscle no matter how hard you try. The ONLY way to build muscle is to stress it, allow two days of rest and stress it again, and again. You won’t become strong after one workout, but you will be stronger than you were, and stronger yet as you continue the process. Try it for a couple weeks and make your own decision. You’ll find that the only difficult part of lifting weights is in creating a new habit of going to the gym three days a week.
Setting the program
How do you determine when you need to start rebuilding your muscles? Listen to your body. We are programmed to lose 1% of our muscle and bone mass every year after we turn 25. While you may weigh the same at 45 as you weighed at 25, don’t be fooled. Your muscle and bone loss has been replaced with visceral and body fat. Be mindful of muscle loss and the cues your body gives you of lost strength. You’ll know when it’s time to take action.
Bob Baker 3X5’s
Barbell Strength Training Oregon, OH
e-mail gh68bb@gmail.com
or call 419-277-6581
