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Workout routine recommendations for a 55 year old
Posted on 10/1/23 at 4:00 pm
Posted on 10/1/23 at 4:00 pm
Looking to lose 15-20 lbs and become more fit
Posted on 10/1/23 at 4:25 pm to Jim bean xxx
Start lifting weights 3 days per weak progressively, with a barbell or dumbbells or even if you wanted use gymnastic rings
Walk for a hour 3 other days
Eat in a caloric deficit
Eat your bodyweight in grams of protein, literally
For a plan, an linear progression program will work for barbell. I always suggest 531 beginner prep school for older guys. You can google to find spreadsheet.
For dumbbell, I like ppsa db strength. 1st month start with just first two super sets, then add the third the next, then the 4th then the cardio section.
For bodyweight, I suggest gymnastics rings and following body by rings. Then do lunges, reverse lunges, rear foot elevated split squats and body weight squats for lower body.
And walk a lot. Try and get 10-12k steps every day
Walk for a hour 3 other days
Eat in a caloric deficit
Eat your bodyweight in grams of protein, literally
For a plan, an linear progression program will work for barbell. I always suggest 531 beginner prep school for older guys. You can google to find spreadsheet.
For dumbbell, I like ppsa db strength. 1st month start with just first two super sets, then add the third the next, then the 4th then the cardio section.
For bodyweight, I suggest gymnastics rings and following body by rings. Then do lunges, reverse lunges, rear foot elevated split squats and body weight squats for lower body.
And walk a lot. Try and get 10-12k steps every day
Posted on 10/1/23 at 8:05 pm to Jim bean xxx
Bench on mondays, curls back to back days on tuesdays and wednesdays to really hit them hard. HIIT on Thursday. Repeat. Take an off day about once every 2 or 3 weeks if you need it.
Posted on 10/3/23 at 8:27 am to lsu777
777, would it be a good idea to do some yoga 2x a week at that age? Flexibility and balance seems to go as we age.
Posted on 10/3/23 at 9:28 am to Jim bean xxx
Have you already purchased and read The Barbell Prescription?
Muscle loss is your enemy.
Muscle loss is your enemy.
Posted on 10/3/23 at 9:30 am to KingBarkus
quote:
777, would it be a good idea to do some yoga 2x a week at that age? Flexibility and balance seems to go as we age.
i tend to wrap that up in warm up but absolutely, but lifting weights through full range is the best thing for flexibility.
but a routine with 2-3 strength days(even 1 upper, 1 lower) and then 2 yoga days would be great so long as you combine with lots of walking
as far as balance, walking backwards with a sled is the absolute best thing for balance.
strength is most important and base of the pyramid as we age along with diet. then it would be movement quality(i.e. flexability and balance) then it would be cardio.
all important.
Posted on 10/3/23 at 7:11 pm to lsu777
quote:
as far as balance, walking backwards with a sled is the absolute best thing for balance.
I would think actually balancing on something would be better.
Posted on 10/3/23 at 8:55 pm to La Place Mike
There’s a lot more to dynamic balance than walking backwards with a heavy sled
Posted on 10/6/23 at 11:52 am to h0ll@yaboy
There is but ability to walking backwards is one of the first things that goes before it gets to the point of risk of falling
And the guy is 55, not 75. He should do basic barbell program like prescribed in barbell prescription
And the guy is 55, not 75. He should do basic barbell program like prescribed in barbell prescription
Posted on 10/6/23 at 11:17 pm to lsu777
I’m almost 50 and just run PPSA programs and they seem fine. Reverse walking lunges are the hardest balance exercise I do I think
Posted on 10/7/23 at 1:48 am to Canuck Tiger
Do what doesn't injure you. As hard as you can go without injuring yourself...
Posted on 10/7/23 at 9:15 am to Tiger Ryno
True, start low whatever you do, I recommend just the bar to start. Feels like shite starting with that but ensures don’t get too crazy with it off the bat.
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