I am 53 yrs. old and started lifting again last July after a long lay off( over 3 yrs). I started with a 5x5 program from stronglifts.com(free download).
I went too fast and strained my psoas. I spent several weeks doing just cardio and mobility. I also worked on my posterior chain with the reverse hyper and glute ham raise machines which helped immensely with the squat and deadlift.
I went back to the 5x5 program 10 weeks ago
and just hit a pr of 200 lbs.on the deadlift,and have lost twenty pounds.
Whatever program you and he decide, go slow the first 4 to 6 weeks.
For myself I had to get in better shape so I could start to get in shape so to speak.
You say your dad used to lift, but the lifts and techniques they used when he was younger can be different than those used today, and for good reason. We know more now.
I’d say find a good trainer to work with him until he gets comfortable (not you), and as everyone else has posted, start slow.
I’m just getting back into lifting again at 57, after back injuries, and can attest that no matter what we used to do, no matter what we think we used to do, or whatever, aging bodies need more care and attention to detail.
Ok Guys, here is what I’m going to start him on for the first 6 weeks. I’m going to go over everything with him on the first day so he’ll know what/how to do everything.
Upper Day:
Bench
Close Grip Row
DB Overhead Pres
DB Curl
Triceps Rope Press
All 3 sets of (6 to 8) Low weight, focus on form.
Lower Day:
Squats*
Single Leg Dead Lift*
Leg extension
Calf Raise
Planks
= I plan to work with him very closely on these so he knows not only what to do; but what NOT to do.
I also have a set of ‘warm-ups’ for him to do before everything. This includes some static stretching; and mobility drills to prime the system so to speak.
He’s going to be ending the workout with some low-intensity cardio.
That’s it.
It’s not a killer program; but it’s pretty basic and very low volume. I will be going down there this upcoming Sunday to lift with (at the same time) with him and instruct him on just what to do.
Sounds good B rock; Keep us up to date with the progress. Let your dad know about T Nation and we would look forward to hearing from him. He could get some motovation from others here(and offer us some too) …
[quote]stuward wrote:
You might want to consider a whole body program to start off with. There are a few advantages.
If you miss a workout your schedule isn’t messed up.
Higher frequency builds conditioning and less DOMS.
Less intensity per body part is not as stressful to a new lifter.
Higher frequency leads to faster progression.
Easy to program. Squat, Push and Pull.
Stu[/quote]
I would concur with the above. I am 60 and still going strong, outlift most of the people in my gym, who spend too much time on the treadmill or eliptical, and then maybe do a little machine circuit.
You do need to have him start gradually with the weights - bodyweight, free squats are fine at first.
Someone that has no fitness base does need to build up some aerobic work capacity, but after 6-8 weeks, one is in to diminishing returns. What we loose as we age - strength, flexiblity/range of motion, balance, coordination - that’s what needs to be trained.
A good reference is Ripptoe’s Starting Strength.
Ok guys, so I’m back from going to visit my father and take him to the gym.
Summary:
His uppper body routine is just fine, no problems at all.
I had to modify his lower body workout on the fly because his left knee is painful and he doesn’t have good mobility/flexibility.
He can only squat down about 1/2 way with a broom stick on his back. So we need to address this.
Lower Day:
Squats - Traded for BODYWEIGHT squats (3x8)
Single Leg Dead Lift- Traded for leg curls (3x8)Unilateral too
Leg extension; worked just fine. Also unilateral
Calf Raise-worked just fine
Planks 3 sets to failure.
He plans to walk in the AM throughout the rest of the week when he’s not lifting as well as do some stretching.
What else should he be doing to help this out?
I don’t want to make it too complicated for him because I’m not there to watch his form.