First off…I’m 63 years old, 6 feet tall and 190 lbs and have been training for several years but have always had problems with gains. Chest is 43 and waist is 34 but I carry a bit of belly fat and am probable around 25% body fat. I eat healthy for the most part but my detriment is eating at night after work (I’m exhausted). I recently retired from my career and began working in retail as a coordinator for a men’s and kids department. I load merchandise and sometimes work the cash register so there’s alot of lifting and walking…averaging about 15,000 steps per day. I lift mainly for general fitness and to retain muscle, and for 63, I look alot better than people my age.
Here’s the issue…My job really fatigues me and after a workout I really feel it. I can’t do alot of volume or I really feel it in terms of muscle soreness or fatigue.
By no means am I “strong” in the sense that I squat about 160 for 8 reps, bench 135 for 8 reps. I’ve had some shoulder issues, cervical neck fusion in the past, and had to take an extended layoff due to an inguinal hernia and subsequent surgery on November 1st.
Currently, I do full body workouts 3 times a week which works best with my work schedule and other obligations. Workouts last 45-50 minutes.
My workouts are now 2 sets of the following: Squats, hip thrusts, bench press, dumbbell rows, dumbbell presses, pulldowns and some arm work.
Anyone have any thoughts on a workout program that is good for generally staying in shape while also being able to balance fatigue? I supplement with protein shakes and creatine. I have to bring a lunch to work and keep it to turkey sandwiches, greek yogurt, fruit, nuts, and protein bars during breaks.
Any thoughts or tips on programming would be helpful. Thank you!
I think there are a lot of things we can do. Right off the bat, being sore all the time and feeling the need to keep eating at night tells me you might get a lot of mileage out of bumping up your protein.
What are your training goals? Any lifts that bother you and/ or you really want to do? Bench and barbell squats aren’t necessities, for instance, but maybe you just enjoy them. I would recommend we work on getting that bodyfat down.
Do you train before or after work? What does breakfast and dinner (and the late night snack) look like?
Training goals (at age 63) are to stay fit, retain muscle and strength, not get overweight, and to be able to get up from a chair in my “golden years” lol.
I’ve noticed over time that in general, recovery is harder as I got older, but now with this “retirement job” I’m moving alot, lifting boxes alot, hanging clothing and am moving all 8 hours. Squats don’t bother me and I can go pretty deep on a back squat and front squat. Bench press has been weak since I had partial tears in my supraspinatus and subscapularis. Having had neck surgery for a pinched nerve that affected my right pec, shoulder and arm didn’t help either.
I tend to train before work since I often work a 2:00-9:45 pm shift. Breakfast is a problem as are late night snacks. I tend to eat little in the morning, and late night is often trail mix (not the healthiest), protein shakes, or cereal. I pack healthy lunches which include turkey on whole grain bread, fruit, and greek yogurt, along with some almonds.
Diet is probably the biggest issue as is me not accepting the fact that I’m not 21 anymore and try to lift like I used to. Thanks for the suggestions…advice on good breakfasts and snacks are welcome for sure. I need to change my eating habits.
Have you tried single leg work in place of squats?
I recently completed a six week cycle of my leg work being front lunges, reverse lunges and stationary split squats.
I started light and used the 3/50 approach
(When I got fifty reps in three sets up the weight)
I started Uber light but being able to progress on a movement every week added a ton of motivation to my training
I have always had poor squat mechanics and after a few weeks these movements felt so smooth and I could train legs twice a week this way.
I also notice a huge difference in my daily movements
I play a lot of informal sports and I feel twenty years younger in legs.
This is something I notice doing split squats and goblet squats. The few days after, I’ll find myself at the top of a set of stairs and realize both how effortless and painless it was to get there.
OP, if you’re just after general fitness, it’s probably worth reading up on WALRUS training. And listen to @TrainForPain.
Have you ever considered trying HIT? Check out Dr Ellington Darden’s new book, and learn how to properly apply the 10-10-10 method. No matter how you put it (or take this) - modern day HIT is the answer to your questions. You need to make a change to have a different outcome. That said, the older we get, the harder it is to make a change.
First thing, work this log. I have lifted for the better part of 45+ years. When I keep a workout log is when I exhibit the best progress.
Second. Take Pettersson’s advice, read Dr. Darden’s Still Living Longer Stronger and give the 10-10-10 set a try. I have started it, it is good stuff.
Diet? Years ago, someone on Dave Draper’s Forum pointed me toward the No S Diet. Not flashy, but simple: No Snacks, No Sweets, No Seconds Except for Days that Start With S. Surprisingly, when I stick to it, it works.
I ordered the book this morning. So much conflicting information and research out there regarding multiple sets, single sets, 20 sets per week per muscle group…it gets insane and confusing. I start to feel that if I do anything less than 3 sets I’m not training hard enough, etc. However, I DO know that at my age, it takes longer to recover and high volume training is not a good option, especially with a physically active job.
The good news is, it really does all work. It just doesn’t all work at the same time. So if you like the look of HIT, dive all the way in and make great gains!
Good to hear! I’m sure you will find the 10-10-10 full body workouts worthwhile, and probably make progress since you are providing your muscles with a new stimulus.
If possible, I do recommend trying the routine on machines for added stability considering your previous injuries. Perhaps yet another new stimulus for you?
As for breakfast recommendations, I whole heartedly recommend oatmeal, with added walnuts, pumpkinseeds, sunflowerseeds and jam of choice on top (preferably jam with high content of berries). I’m not that scared of the sugar content in jam, as it makes a nice energy spike in the morning alongside oatmeal. Add an egg with caviar (cod caviar, a swedish tradition) and a banana - and you have my everyday breakfast.
If you have a hard time eating breakfast, start light with a small portion. It is the habit that counts long term.
Best of luck! I also agree with @Friedrich - Start a log here, for us to follow and support your journey. Bear in mind I have yet to do so myself, though compensating by being a semi active poster on here.
Good suggestions. I ordered Darden’s book so I should receive it on March 5th through Amazon. I’ve been in the habit of not eating a good breakfast for years but I need to change that for some energy and to sustain me through the beginning of the day. Once I get the book, I’ll start a log on here for sure! I have free weights and a power rack and bench at home, as it’s more convenient than going to a gym. The hernia has been repaired and the neck fusion was done in 2012 so I’m okay physically right now. I did lose strength as I didn’t lift for 6 months when I discovered I had the hernia back in May of 2023. I waited til November for the surgery as I didn’t want to have it done over the summer. Oatmeal and eggs I can do for sure. Thanks again!
So I read Dr. Darden’s book. Good training advice however while reading the book I dropped my volume down to one lower body exercise, one upper body push, and one upper body pull, all doing 3 sets. I also add two assistance exercises (2 sets) per workout since I’ve had previous shoulder issues I do face pulls and some arm work. With my job, it’s getting to the point where I’m doing at least 15,000 steps in a typical work day and I’m now down to 184 pounds. Losing body fat and preserving muscle without feeling worn out. Paying more attention to my diet without all the night eating I was doing. Seems to be going pretty well so far but Dr. Darden’s program is on the table for the future. I ditched back squats due to low back pain and fatigue as well as conventional deadlifts, and am sticking to trap bar deadlifts, front squats, and leverage squats.
