I need your input, guys. Lately I’ve been asked for training and diet advice from people that run the gamut from 20-year-old College Students to 50-year-old construction workers. While I think that there is “basic” advice that will hold true for all age groups (much like the diet and training between men and women, depending on goals, should not be fundamentally different), it seems like there “should” be some modifications, additions or deletions in the advice that I give that 50-year-old vs. that 20-year-old.
Some things we know (perhaps being “more in tune” with your body, perhaps greater recuperation, taking injury more seriously, etc.), but I would like you guys input on things more specific.
Given that both the 20—year-old and the 50-year-old are in good health and the goal of both of them is fat loss and mass building:
Does the 50-year-old require more protein? What about supplements? How important is a measure of Testosterone levels? Cardio? (These are just examples; I would like you guys input on any variable that may be different between the two).
Have there been any articles written on this topic that you can refer me to?
I really don’t think age plays a huge role (especially between a 20 and 50 year old). The older person would likely benefit from an extended warm-up (along the lines of what Ian King recommends in most of his articles). Also, if doing cardio, the older person NEEDS to warm-up and cool-down. Heart attacks happen during transition times and the lack of a warm-up or cool down puts people at risk, especially if they have disease (and most 50 year olds have some). I also think that Ian King addressed training frequency in one of his recent Q&A columns, but I can’t remember which one. It is probably worth a read, but I remember that he said it was more optimal for an older person to train more frequently compared to a younger and I couldn’t figure out why.
You know, I’m one year short of 20-years of weight training and I’m in my mid-thirties - and I can tell you that as you age and continue being a physically active person alot of what is being said by the “average” person in regards to diet, metabolism, and training goes out the door.
As you know, the only "cardio" I do is jump rope. Or heavy bag training. I can take my training frequency up to 5-days a week (a mixture of boxing, MA, weights) and as long as my diet is clean (and I'm eating PLENTY of food), I'm fine. So, you would have to take into consideration someone's training experience and how long they've been training. A 50-year old who's only been physically active for 10-years would be different than a 50-year old who's been active all their life. IMO, of course.
From what I know, an older lifter will generally have lower levels of endogenous hormones, which will mean they can’t handle as high of a volume as a younger lifter would.
Thanks, guys! This is the type of thing that I’m looking for. If I’m reading you correctly, there are a)some differences that you would make between the age groups (but nothing major) and b) most differences are going to be related most to individual differences between each trainee.
Agree, Patricia! I’ve seen Dave Draper and Larry Scott (via seminar and tape) push some serious Iron and put people half their age and more to shame! (I think “The Bomber” is in his 50’s and Larry is in his 60’s!). They most certainly would be different from that 50 year old, beer guzzling/chip and Sausage eating couch potato!