Weight Training Progression after Age 60

[pawbcs09]

I am a 67 year old female in very good shape who has been working out for years. I work alone without a spotter and I don't know how to make further progress. For example, I worked up to using 35lb dumbbells for chest press and stayed at that weight for a long time while trading off with cable crossovers and barbells. I was a little reluctant to go up in weight, but recently tried 40lb dumbbells. To my surprise, I didn't have a problem, but I don't think I'll be trying anything heavier. I'm often the only woman in the weight room and the guys are all doing their own thing so asking someone to spot me is not something I want to do. I vary my workouts often, but is there anything else I can do so that I don't become stagnant?

[Boss Man]

Firstly, I would like to applaud you for your attitude to your life. At the age you are, some people have lived with bad habits for years, that become entrenched and they get very bitter, negative or defensive, of being told they need to change, as if having a "cheat death" kind of approach to living, hasn't come home to roost in earlier years, so why should they change and do things potentially perceived as reducing their satisfaction in life.

Your attitude is stirling and I admire you for it greatly .

In relation to becoming stagnant with training, simple variations may sometimes be all you need. Biceps have so many variations it's easy to chop and change, Back exercises, you can change a row exercise from Cable to Barbell in nature and vice versa. Triceps can be switched from a standing exercise to a bench based one and even subtle variations on a theme, like say normal Deadlifts versus Romanians, E-Z Bar Curls versus, Reverse E-Z Bar Curls, standing Cable Rows, versus seated Cable Rows.

So the options are there and if you're not really someone that wants to use a "system", like pyramid, drop sets, tri sets etc, then there is no need, because using variations or like for like exercises, can make things seem different.

The only thing I would advocate is keeping the structure, so whatever sequence of bodyparts you train on a given day, keep that sequence. I used to use spotters vary sparingly in the past, but I don't do it now, because I don't do anything that requires one, so I can understand your stance.

The main thing with what you said is not going heavier if you don't use spotters, becasue with some exercises, you could chance it, if you were 50/50 about being able to go a bit heavier, but if it was an exercises where you are pushing weight above your Chest or Head, or resting it on your back, then that's too risky, but on a standing free weight exercise or standing / seated machine based one, for the upper body, the risk can be taken, because releasing the weight too soon, shouldn't risk injury to yourself, unless the weight accidentally slips from your grasp, as opposed to an intended release.

Hopefully what I said makes some semblance of sense and gives you something to consider, but whatever happens keep on pushing and keep on believing, because you should be extremely proud of yourself and your fine example to other younger females and also to men too, because you have shunned the kind of lifestyles, many had 50+ years ago, that are now known to be far worse than was previously thought, when like so many of your generation, you could have become a long-term casualty, of adopting the ignorance and plain laziness towards wellness, many in that society practised daily .

If you need any more help or assistance regards anything, or would like to share some of your wisdom and inner self with us, please do visit us as much as you wish, because we would be more than happy to have you as part of our site.

Your example has definitely humbled me and I wish you a lot of luck and happiness with your contineud goal .

I can only hope in around 30 years from now, when I'm practically your age, my resolve will be as steadfast as yours is.

[pawbcs09]

Thanks Boss Man for your reply to my post. I appreciate the tips and encouraging words. I will be trying some of the variations you mentioned as well as taking your advice on increasing weight on standing exercises. I plan to “keep on keeping on” for as long as my body allows me to. Right now I feel as fit as ever and have no aches or pains and take no medications. Much of my state of health and physical well being comes down to attitude. I want to look and feel a certain way and I know it takes work that I’m willing to put in.

[moman129]

I think you may be surprised if you asked one of them to spot you.I know myself and a few others don't mind being asked and would offer help to someone who needed it.
As far as the weights I'm sure when you were lifting 25 pounds you never thought you would go up to 35 pounds but you did so don't sell yourself short.
other alternatives if you want to use the same weight could be to add another set of the exercise or cut down on the rest time between sets.So if you were were doing 3 sets of 8 you could make it 4 sets of 8 or if you were resting 90 seconds between sets you could shorten it to 75 seconds either one is still progress

[pawbcs09]

Good advice. You’re right, I was a little fearful each time I thought about an increase in weight, but did it anyway. I think now though I’ll try the variations you suggest until I get the courage to go further or have someone spot me. Thanks for responding.