“When you die, die well.”–Dr. Mike Israetel
I watch a video by Dr. Mike Israetel and Renaissance Periodization, a favored source of training and diet information, titled “Size, Strength, and Aging.” Dr. Israetel covers hypertrophy training goals for lifters from 15 to 60+. Frankly, there was nothing new from my perspective, and the video basically reinforces what I have been teaching for years; but I liked the packaging.
Now approaching sixty (in a couple of years), I am focused on how to age my best. While I hope it is more than 40 years away, I like how Dr. Israetel ended the video by saying: “When you die, die well.”
Progress in your 50s, 60s, and beyond is likely to be slow (and, if you were highly trained in your earlier years, there may be some considerable loss of muscle mass and strength), but the emphasis is on being in better shape than the average 30- to 40-year-old. Functionally, this is pretty damn good when you are 70, 80, or older. Personally, my goal is to simply be in progressively better condition than my peers over time. As average function declines with age, simply maintaining a modest level of strength and function advances the comparative fitness level of the aging exerciser.
Starting a weight training program later in life or never having attained one’s genetic potential may permit gains in strength and muscle mass in the later years. For this reason, strength training becomes increasingly important as we age. Never lifted weights before? Whatever your age, now is a good time to start.
Exercise science has tended to emphasize cardiorespiratory (aerobic) exercise as we age. I find this unfortunate. While important as we age, it is more important to shift the emphasis toward muscle strength and muscle hypertrophy. Cardiorespiratory health and fitness can be rather easily maintained with minimal effort as one ages, but the progressive loss of muscle mass that occurs with aging (for the most part, associated with inactivity) leads to a progressive loss of physical performance over time that leads to increasing dysfunction over time. But, if we can maintain the function of even the average 30-year-old well into our 80s and older….
Lifting weights need not be anything elaborate or intensive. I recommend just sticking to the basic 5 (squat, deadlift, bench, row, and overhead press) variations each performed 2-3 times a week in a moderate volume (e.g., 3 sets of 8-12 repetitions). More intensity or volume can be performed depending on goals and training history (I recommend watching Dr. Israetel’s video1 for a bit more detail), but it most important to just allow for some focus on strength and muscle mass in your exercise programming. Get stronger. Keep strong. Die well.
Be your best today; be better tomorrow.
Carpe momento!
1https://www.youtube.com/watch?v=r8zcF6Ut7lo