Strength Training for Old(er) Guys

Sarcopenia!! Science’s name for the culprit that steals our muscle. It is said that, unless we work at it, our muscle mass peaks when we hit 35 or so and starts a downward trend picking up speed in our 60’s and 70’s–leaving us with half or less muscle than we had in those good old days. Not only that; our bones deteriorate, fat mass increases, and the spine compresses. The $64,000 question is, “Can this terrible trend be reversed?” The short answer is YES! In recent years, virtually the entire medical community has gone from telling seniors, “don’t do anything to hurt yourself” to “include resistance training in your exercise routine.”

The primary objective of this book is to convince the senior-aged man (60-90) it is not too late to recover a good deal of that lost muscle and have some fun at the same time. This book is designed to provide a base of knowledge leading to a personal routine of nutrition and strength-building to set the senior on the road to restoring muscle and, in doing so, better health. The book is divided into six parts plus appendices.

Part One (Don’t Believe Everything You Read). The first three chapters are designed to dispel the idea that the science is settled. There has been, and still is, a vast amount of irrelevant or incorrect information in print and on the internet in the fields of fitness and nutrition.

Part Two (Body Basics). Chapters 4 and 5 discuss body composition, muscle, fat, etc. and the physiological systems involved in exercise and muscle development. Chapter 6 goes deeper into energy’s role in muscle performance.

Part Three (Weight Management Basics). Chapter 7 addresses everyone’s favorite topic, the desired body weight, and the energy balance to get there. Much of the discussion centers around the concepts of the Basal or Resting Metabolic Rate and other components of the Total Daily Energy Expenditure (TDEE), i.e. calories burned. Chapter 8 discusses the MET, Metabolic Equivalent of a Task (personal activity).

Part Four (Getting Started). Chapter 9 discusses common fitness-related measurements and the one’s you should consider. Chapter 10 is all about setting specific goals. Next, if you haven’t decided already, Chapter 11 will help you decide where to train.

Part Five (Get to Work). These chapters will help you choose exercises and programs you may actually enjoy, and won’t quit in three weeks. Chapters 12-15 are designed to help one choose approaches, exercises, and mediums for a personal program. Chapters 16-24 address specific exercises. Chapter 25 presents some ideas on developing one’s own program, and Chapter 26 discusses my personal experience with a unique High Intensity Interval Training program for those who want to spend as little time as possible in the gym and still build muscle.

Part Six (Nutrition) addresses just about anything a senior man in training (or not) might consume, including food, drink, and supplements. Chapters 27-29 focus on basic nutrition choices helpful in a senior’s quest for strength and health. Absorb these basics and never look at a diet book or article again. Chapter 30 discusses some common supplements that lifters use to help in training and sustain their gains.

Appendix 1 contains Endnotes and References to the sources of studies and suggested readings and websites, including the complete internet address (URL). Appendix 2 contains blank forms that may be useful in developing goals and programs and tracking progress and Appendix 3 contains a list of Microsoft Excel spreadsheets, available for your personal use, on the website, finishingstrong.blog. These spreadsheets include more complete and more useable versions of all the forms listed in Appendix 2.

Try the eBook also. Besides the benefit of portability, the eBook version has hyperlinks providing quick access to referenced documents and websites.