There’s this trend in the fitness industry right now towards “functional”, performance-oriented training, supposedly designed to make you stronger, faster, more explosive, jump higher, whatever.
And many people who start weight lifting over 50 erroneously come to believe that performing these types of exercises in their over-50 strength training program will keep them youthful.
Big mistake. You’re going to get hurt, and find out you don’t recover from injuries as well as you did when you were a kid.
Much better to strength train using tried-and-true exercises that are much simpler to perform, much safer, and way more effective, and then go apply that strength and engage in some physical activities that you enjoy.
And lo and behold, you’ve achieved the same goal of feeling youthful and staying a kid at heart – without the injuries.
In this video, I’ll go over 5 exercises not to do over 50, and what you can do instead to create an over 50 weight training program for yourself that is effective, safe, time-efficient, and sustainable.
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I'll be 51 in August. But my only main comment is that you must listen to your body. If you can't do a certain exercise either modify it or don't do it. For example do lighter dumbbells for higher reps. Ex: 20 pounds dumbbells 4-6 sets of 15-20 reps. Always listen to your body.
Thank you very useful
Thank you.
These are all great suggestions for exercises to perform or avoid. I would probably swap the reverse crunch (#5) with hanging knee raises and the leg press (#1) with rebounding (using a mini-trampoline) – with an optional handle if needed.
You dont have to use boxes to do the jumps.
Shouldn't the weight in the barbell squat be on the back? I don't see how the shoulder joints are strained if you are doing it right. The arms should only lightly fix the barbell in place, not exert a lot of force. I do not have much strain in my shoulder joints when doing squats. That does not mean that heavy squats cannot increase the risk of injury, but for me that would probably be in the lower back, not the shoulders.
Just because you recommend this or that exercise, it does not mean they're safe or effective.They all require proper form and execution, as well as warming up and cooling down.
I am 53 and just (3 weeks ago) set a state record in drug-tested powerlifting in the squat at 501 lbs. I do use a leg press as an accessory to squat and deadlift.
This seems to eliminate Crossfit as a routine.
Great and accurate information, though many will balk at this because they will have to use a lot less weight. Those guys simply don't get it and never will.
No. I'm 61 and don't feel the need to stop squatting. I enjoy squatting way past parallel. I have thrown my belt away and stopped wrapping my knees. Plenty of stretching is the key. Also concentration on what you're doing.
great video. Any suggestions on what to subsitutte the back extension if you do not have access to a gym?
I void jerky motion and anything that might over load my joints not my muscles.
At 46 I needed to lose weight and tried T focus 25 its a good thing I had my sport doctor because with all the jumping jacks i stretch a ligament in the knee PRP prolo fix it. I am now 52, and learn the hard way, no more heavy lifting and no more insane jumping, jump squats, bending quad etc.
The other thing I am not a fan off is every website tells older lifter to do compound, squats deadlifts, bench press standing press bent rows, but all of those will put a toll on your body. My sport doctor cleared me for powerlifting again at 47 needless to say it did not last I got the squat up to 350 and deadlifts to 400 but huge back pain.
At 52now my shoulders are cracking and sadly my sport doctor is retired now so i have to be extra careful
Thanks Dave these are all really good suggestions. I came to your video because I'm 49 and hurt my back after deadlifts for the millionth time and trying to plan for the next 30 years of training!
I would add Deadlifts to your list.
I’m over 50 and I replaced the barbell squat with the trap bar (hex bar) squat. Your back is in a more natural position and I find I can do more weight with the trap bar squat.
1st to Comment! Your channel came up on my feed. In and out of the gym all my life, back in at 61 and feel the aches and pains. I’ll be watching your videos, was surprised you didn’t mention TRX for body weight exercise options.
I'm 73. A lot of good points. With regard to squats, I agree that holding a straight conventional bar can be rough on old shoulders. It was for me but, I bought a safety squat bar and it completely eliminated that problem. I also squat in a power rack with safety bars always in place at the proper height. Thanks for the vid
Thank you
After total double knee replacement, barbell squats are out of the question. I do sitting/standing squats instead. Box jumps? Fuggetaboutit! I couldn't jump rope as a kid. I tried kettlebell swings once. Didn't feel comfortable. Gorilla rows and halos are the only exercises I do with a kettlebell.
Agree w your assessment of the 5 not to do. I'm a PT w 40 years of fitness/strength training experience.
I started weight training in high school and am still hitting it hard at 68 years-old. I've also been a gym manager and trained thousands of people over the years so i have a good deal of experience with many clients, both old and young. In my experience you are 100% correct about the exercises you listed here. As we age the selection of exercises we perform MUST change if we want to keep working out and avoid injuries.
Pretty much agree. But for leg presses or whatever squat you do, unless your knees are bad should get the knees over the toes or you won't hit the quads much. Also, done right knees over toes strengthens the knees rather than degrade them as the popular advice "don't get knees over toes" would have it.
The back extension is a good substitute for kettle bell swings. I don't have that big machine in my basement, though. But I do have a good selection of kettle bells.
I’ll be 65 in October, returned to the gym 2 years and 8 months ago, and I totally agree with you on the 5 exercises to avoid after 50.
Dave – very good explanation of what not to do. Unfortunately I see all these things (I do not call them "exercises") at my gym every day. I cringed on you video's Olympic lifts. IMO these are also activities that should not be done by people under 50 either. I also think that kettle bell swings do not make you look cool, they just make you look dumb!
Hey Dave! It’s been a while since you’ve dropped one… keep ‘em coming
alrhough I must confess. I am GUILTY of the barbell squat, but I use a saftey Top Squat handle to protect the shoulders