Men over 50 must adjust their workout detail to remain in the best physical shape possible. If we do the wrong exercises it can cause unwanted injuries that can set us back from our fitness goals. In this video I show 5 exercises men over 50 should avoid and I also show 5 exercises men over 50 can use to replace these 5. If you follow this guidance you will see a big difference in how you feel and you will enjoy being in great physical shape without suffering the weightlifting injuries!
More info on deadlifts here: ✅ check out this video from Bob and Brad Physical Therapists:
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Seen more people get hurt on the deadlift than any exercise.I personally trained people and ran gyms for 10 years. Forget the upward row,lateral raise with tipped hands, regular dip, squat, behind the neck press, pull down behind the neck, regular bench and military press. Do lateral swings with your shoulders held down for higher reps ( will save your shoulders), machine dip where you can control the depth on every rep., lunges or leg press instead of squat to reduce radial load on spine, neutral grip overhead press (will save your shoulders), all chest pressing movement under grip it keeps your shoulders from being internally rotated then impinged, I am 52 natural and had recurring shoulder and elbow issues from 36 years of heavy lifting. I had to figure out how to keep lifting heavy with certain exercises and not get hurt all the time.
I work out alone, but I use only dumbbells. As a matter of fact, my whole "gym" is nothing but a flat bench and dumbbells. I don't do deadlifts, but I do do straight leg deadlifts, with not overly heavy weigh. Just 8kg in each hand, for 1 set of 20, 3 times a week. I do fly's, but I'm aware that can easily take me to snap city, so I just do 3kg in each arm. I bench press 2 x 12kg for 20, 16, then 12 reps. I don't do anything strenuous, like I used to — because I just turned 48. I used to leg press 200kg and that was only A DECADE OR SO AGO. Now, all my leg training is just bodyweight squats. I curl 8k in each arm, also 20,16,12. That's more than enough. All I'm trying to do is stay in shape.
People here saying they still deadlift etc, sure but it’s about the risks. Good for you if u still do, but risk of injury is high due to force involved.
One leg RDLs are magic. Never had a whiff of back pain and they light your glutes up like nothing else.
Ergonomics plays a BIG part as I approach 50. I deadlift but I use the Open Trap Bar, so the weight is distributed to the sides and not the front where we use our backs to help the lift.
I still do squats but it's belt squats. I've changed alot of how I lift. Stay strong fellas and keep getting it in.
Why not just use the butterfly machine as dumbbell fly replacement instead of cable flies or "floor flies"?
I have always avoided squats, such a detrimental exercise for the spine, even if u think u do em right, besides there are other much better and safer exercises for the muscles targeted than squats.
55 and I stopped lifting. Started hiking, swimming, yoga, and cycling. Never felt better.
I figured squats would be in there.
Agree 100%. Rather surprised that you didn't include barbel squats. I cannot fathom how an exercise that compresses spinal discs can be considered "healthy".
If certain exercises have to be stopped when one reaches a certain age, then those exercises were unhealthy to begin with. The whole purpose of exercising is to maintain health throughout one's entire life. Body weight squats (aka air-squats) place no strain on the spinal discs and low impact on knees and the exercise can safely be performed by seniors.
Thank you for this upload. The majority of uploads for seniors are posted by youngsters. What the heck does a youngster know about the challenges of exercising when one is in one's 60's??? If anyone knows of a channel by a qualified sports physiotherapist who is both buffed and in his 60's, then let me know.
There are exceptional people but it might be wise as we age not to count on being one of them . Avoiding injury is priority number 1
I avoid any seated cable rows. I will be down for days recovering. I have degenerative disk disease.
First of all IMO after 50 the focus should change to functional fitness. and how to improve that. I like the idea of using the cables. I am using the cables for all my exercises now and am pretty happy with how the muscles recover. The other thing I want to mention is about the bench press which can be a very dangerous exercises. Why ? It has nothing to do with the weights and lot more to do with us. Because we have a dominant side, when we lift the bar off the rack, one side is weaker then the other and the bar can tilt. It is easily proven by using a curl machine. Use each arm separately and you will find two different maxes
Deadlift: I understand what you are saying, and I do agree to an extent, but they are my favorite exercise. Build your core strength and put your ego in your backpocket.
Behind the Neck Lat Pulldowns: 100% agree along with behind the neck military presses. These were huge in the 70's and 80's, and that is where they belong.
Benchpress: I am one of those who has a power rack with strong safety pins. I also use a 1.5" off bar pad and a sling shot. The sling shot keeps the elbows aligned which takes the tension off my left shoulder. Personal opinion, tehe Smith machine is a dangerous piece of equipment because it absolutely hinders full range of motion. I am not a fan.
Front delt raises: I agree. The front delts get enough work thanks to other exercises. If you must do the front delt raises, use very light weights.
Mid-60's here. Less than a year ago, I started using kettle bells. My little home gym has a cable machine and dumbells. No bar bell, for the reasons you stated. Russian kettle bell swings works the lower back, and much more, including the front delts. I started doing single arm bench presses with a kettle bell, the weight hanging from the outer side of my arm. In order to press the weight up, it must also be pressed inward because of the position of the weight.
I still do dumbell flies, but use light weights and maintain control. I like the stretch.
Don't do deadlifts? I don't think I can stop doing deadlifts. I may pay for it (65 yoa here) but deadlifts are about the most important exercise I do. Nothing leads to over all usable strength, IMO, like the deadlift.
Im 55 and do deadlifts and squats 4x a week …love them…
Stay strong
Ruined my back at 20 y old in gymnastics. Since then managing it, no pain , no surgery, but never doing heavy stuff for the back two days in a row.
55 here and I've been safely deadlifting since my late-40s. IMO, not deadlifting is horrible advice for the majority of people. Get help with form early on and learn the 5 steps of the deadlift. If there were only 2 lifts I could recommend for folks over 50 it would be low bar squats and deadlifts. Besides strength you also need balance work and these provide both.
I've worked in wildfire for over 30 years, getting 100 hours a week with heavy backpack and chainsaws.
I have hurt myself a few times in the gym, always doing deadlifts.
I'm all legs with a short torso, 6'5" 240#.
Since I decided to replace deadlifts, I've really gained leg strength and running form
I enjoy the gym, now that I'm not in the woods
I do easier work now, as a carpenter.
How did you treat your bulging disk?
This is sound advice. The problem with the argument ‘I’m 65 and still deadlift 900lbs with no issues’, is the same as people saying ‘well I smoke 120 cigs and drink 2l of whiskey a day and I’m 98’. Just because you can/do, doesn’t make it right. The presenter is clearly an enthusiast, but my physio is an ex Olympic physio and conditioning coach (three Olympic cycles for Team GB) and has also been the S&C coach for a number of America’s cup teams. He certainly told me that two exercises that lead to numerous and frequent injury, is the deadlift and rear lat pull down. And not because I’m 50, this is at any age. Why? Because for the deadlift it is simply bad practice (how many times do we tell people to pick up a heavy box using deadlift technique? Never, we tell them to squat and use leg power to lift). And for the lat pull down, it’s simply a case of biomechanics: there is never a need or reason for a human to pull down a heavy weight behind your head, so why do it. To your front, certainly, but to the rear of your neck you’re fighting 100s of thousands of years of human biomechanical development. So, this chap is bang on, because his advice matches those of many professionals, and it’s advice I would listen to. If you’re still deadlifting, I hope you stay safe and injury free, it’s your choice. But speak to a sports physio or biomechanical expert and they will likely say the same as this fellow.
Seated Cable Rows
Leeg machine press
The last time I did a Sumo deadlift it ruined my back for a week. NEVER doing that again
I’m in my 60’s never below 7 reps per set. Powerlifters would call it endurance training. I call it being smart 👍😀
hi i saw a video on why muscles are not getting bigger you did on you tube but cant find it can you help
For me deadlifts are still core of my training. I lift weight from pause at floor and always with good technique. Without straps or belt, both hands overhand grip.. No max lifts, 6-12 reps…220-265lb. i do also kettlebell swings, cleans and snatches for back. Never problem with back. Bench press is no-no cos shoulders. Incline press works great, especially with dumbbels. I am also gradually getting back to front squats with barbell. As we age we must find what works and what you must avoid. 😊
Snatches.. I enjoy deadlifts, squats and cleans. If I am by myself bench pressing. I never go "heavy", just work on good reps and I don't clip the weights on. The gym where I am is fairly open. If a weigh comes off the bar, which it shouldn't, no one gets hurt.
I'm 67, and I do a couple of "finishing exercises" on my front delts with cables. I learned long ago that trying them any more than this left them in chronically overtrained state. My seated benches and dumbbell incline presses are what really build them up.
58. Just started dead lifts, hurt my back. Done with those.
For sure the Body changes as it ages, and if we’re training smart, we need to adapt to those changes, or somewhere along the line, we will pay the price and suffer injury, and sometimes Catastrophic injuries at that!!
"Many older men can't do anything – because they kept trying to do everything they did when they were younger." – Andrew Weil It is a drag to me, at 63, that the sky is not the limit the way it used to be in the gym, but I am grateful to have vanity priories and all my mobility, range of motion, etc.
Thanks. 72 years old. Stopping deadlifts !
Listen to your body, mine says no to dead lift because of old lower back injury.
Mark rippetoe would have an aneurysm watching this video 😂
front delt raise does aggravate my tendonitis sometimes. I've quit doing them. I like to deadlift still but lighter with the weight. enjoyed the video and thank you.