The Gym at 60

Wiseman_Vaughn

Well-known member
Although I'm no stranger to resistance training, the last couple of years have been dedicated to cycling.

I'm getting back into the Gym after reading quite a bit about the importance of resistance training as we age.

Anybody still pumping iron in their late 50's, 60's and beyond?
How do your workouts look - full body or isolated muscle groups? How many days per week do you do it?
 
I am Mid fifties and cycle between 200 - to 250km a week ( in the fair weather.). I do a 4 day split at the gym.( arms&legs, chest, back shoulders). Each session about 50 minutes.
As you are not new to resistance training have a look at this Link and see if you can find a workout that fits your needs.

I started weight training about 15 years ago after i stopped playing football and thought I will become the Teesside Arnold Schwarzenegger but failed miserably ( enjoy cycling to much ). If your schedule allows it go before work as there will less posers imho and lot of friendly people offer tips and advice.

I used to take all sorts of potions and pills ( pre workout, post workout, creatinine multivitamin, etc) eat meals 6 times a day but I now eat a regular diet ( carb heavy prior to longer rides) and feel good for it.

The best thing i did was adding 1 dedicated stretching day after been given a book I was given ( Bob Anderson’s Stretching ). It helps with the aches and pains and I am sure it aids recove from the longer bike rides.
 
I am Mid fifties and cycle between 200 - to 250km a week ( in the fair weather.). I do a 4 day split at the gym.( arms&legs, chest, back shoulders). Each session about 50 minutes.
As you are not new to resistance training have a look at this Link and see if you can find a workout that fits your needs.

I started weight training about 15 years ago after i stopped playing football and thought I will become the Teesside Arnold Schwarzenegger but failed miserably ( enjoy cycling to much ). If your schedule allows it go before work as there will less posers imho and lot of friendly people offer tips and advice.

I used to take all sorts of potions and pills ( pre workout, post workout, creatinine multivitamin, etc) eat meals 6 times a day but I now eat a regular diet ( carb heavy prior to longer rides) and feel good for it.

The best thing i did was adding 1 dedicated stretching day after been given a book I was given ( Bob Anderson’s Stretching ). It helps with the aches and pains and I am sure it aids recove from the longer bike rides.
My biggest issue is time and trying not to sacrifice cycling for weights.
I can probably manage 3 workouts a week but wondering if its worth doing a full body workout rather than splitting the muscle groups. I'm planning on reducing the weight and increasing the reps to avoid over training.

Like you, I did get heavily into the gym - got obsessive about diets, supplements etc but I don't really want to go back there again.
 
I'm 73 being gyming min 3x a week for 30+ years but after 20 mins of stretching and warming up concentrate on cardio - 30 mins each on bike, cross trainer and treadmill with 120 reps on 4 different weight machines, no free weights. Cut back on intensity the last few months instead of trying to increase resistances
 
My biggest issue is time and trying not to sacrifice cycling for weights.
I can probably manage 3 workouts a week but wondering if its worth doing a full body workout rather than splitting the muscle groups. I'm planning on reducing the weight and increasing the reps to avoid over training.

Like you, I did get heavily into the gym - got obsessive about diets, supplements etc but I don't really want to go back there again.
If you are are doing the weights for for the benefits it brings for us mature gentlemen, then a 3 day full body workout each week would be fine but i would recommend a 3 day split similar to this One.
You can always speak to one of the guys at the gym to write you a program to suit your needs.
 
2 or 3 days a week is enough (4 better in "off" season) Do Strength and conditioning workouts like a pro sportsman would, I do it for my mountain biking. You basically need to incorporate the following types of exercises, trying to do each twice per week. (examples in brackets)

Lower body hip hinge (deadlift)
Lower body knee dominant (squat)
Upper body vertical push (shoulder press)
Upper body horizontal push (pressups)
Upper body vertical pull (pullups)
Upper body horizontal pull (rows)

Core work (planks/glute arches/loaded carries etc)

As well as this, and very important for aging, is to incorporate some form of explosive power exercise(s) Muscle mass and strength tails off as you age but power can go off a cliff as its the fast twitch muscle that goes quickest. The most highly recommended exercise for (non athletic :) ) older people is kettlebell swings, can do ball slams to compliment these.

Stack the exercises together so that they're time efficient. So could do deadlifts with pressups in the gap in between or mini circuits (trisets) like squat/shoulder press/plank.

An example workout would look like:
10 min warmup.
Kettlebell swings paired with ball slams.
Deadlift/pressups.
Squat/shoulder press/plank.
Farmers walk.

I'd highly recommend a book call New Functional Training for Sports by Mike Boyle. It's the most informative and interesting book I've ever read about fitness training.
There's also a really good episode of the Real Science of Sport podcast that goes into aging and fitness.
 
Last edited:
Weights definitely increase in importance for fat burning as you get older, but I try to mix both (50 years old).

Normally a summer cyclist, but Mrs has done her ACL skiing, so been in gym more this summer.

I have to say I find it harder to shed weight as I knock on in age.
 
Back
Top