57 and waaay out of shape. Need advise.

Laugh about, live and enjoy being over 50, or talk about those over 50 even if you're not, because aging doesn't have to be a chore.

Moderators: cassiegose, Boss Man

Post Reply
Jack Gaskins
STARTING OUT
Posts: 2
Joined: Sun Dec 03, 2023 8:54 pm

57 and waaay out of shape. Need advise.

Post by Jack Gaskins »

Hello all. New to the forum and looking for some assistance on beginning weight training. Im 57 and currently on carnivore diet to drop weight. Started at 270 and after a couple months im down to about 250 with goal of 180 to 200. I walk 3 miles a day around 11am during lunch breaks. Havent used weight training since i was 25. I am way out of shape as job is driving a DESK all day from 6:30am to 5pm. I recently purchased a used VECTRA 3800 home gym system, a folding wall power rack (small footprint), some plates and dumbells. I have the equipment i need for weight training, i think, but what i really need is someone who can give some guidance on what exercises i need to be starting with? I am 6' 2" and not that strong, week lower back and shoulders for sure. I have been through youtube a lot to try and capture information on what they suggest for older men workouts BUT every video shows a person who has been working out most of their life and tends to be towards men who want a semi competition body. Im looking for information to just get me going in the right direction to keep me from ending up on a walker in 10 years. Not looking to build huge muscles just get body into a fitness level to carry me into 90s!!! Thanks for reading.
User avatar
Boss Man
SITE ADMIN
Posts: 15457
Joined: Sat Nov 25, 2006 3:27 pm

Re: 57 and waaay out of shape. Need advise.

Post by Boss Man »

Hi Jack, nice to speak to you.

Exercises that are good ones to start with, are compound exercises like Bench Press and Deadlifts. Deadlifs will have a secondary stimulation on the core I:E: abs and obliques, but deadlifts are very good for training the quadratus lumborum, a large muscle area at the base of the back.

You would need some sort of bench however to do the bench press, which online searches have revealed your system seesm to come with.

As for the dumbells, you could do lunges for the hamstrings and reverse lunges for the quads.

You can use the bench to do shoulder presses and the where you have the chest press function, if you sit the other way around you can train your lats and trapezius muscles in the middle and upper portions of your back..

You can also do planks for your stomach / abs.

You can also use the chest press section to train your chest and you can use the bench to do things like bench dips for triceps, as well as using the dumbells for things like bicep or hammer curls for your biceps.

Hopefully that gives you a bit of food for thought.
Jack Gaskins
STARTING OUT
Posts: 2
Joined: Sun Dec 03, 2023 8:54 pm

Re: 57 and waaay out of shape. Need advise.

Post by Jack Gaskins »

Thanks for the information. When searching youtube i see people using a bar called a Hex or Trap bar for deadlifts and such. Would this type bar be a good investment?
User avatar
Boss Man
SITE ADMIN
Posts: 15457
Joined: Sat Nov 25, 2006 3:27 pm

Re: 57 and waaay out of shape. Need advise.

Post by Boss Man »

I would not reccomend it for a basic setup, but I also would not say it is not a good investment. Put it this way, I do not see it as a vital investment, but if you want to buy one you would not be wasting your money.
Post Reply