starting strength for father

[JohnB13]

hey guys my father is almost 60 and has never really worked out before other than walking so he is pretty skinny, he recently lost his job due to the damn economy and he wants to start working out. I thought maybe i could put together something with bands light DB's and bodyweight exercise. I need something probably 2-3 days no more than 30 minutes. I have no experience with this and wondered if anybody in here could give me a hand, reps for idea

[raz1875]

I would just get him a bench and some light adjustable
DB's. You can do everything from upper body to lunges
for lower body.

Thinks DB's are better than the bands. It's good he wants
to do this. Help him all you can.

[ironwill2008]

Good on you for helping your dad; the first thing you need to do is get him to his doc, and get him checked out, and ok'd to train.

[JohnB13]

yea, he said he was going to talk to his doc, he is extremely healthy other than high BP which he takes medicine for and has a pretty good diet. Obviously he isnt looking to gain much mass, but he does want to get stronger i was thinking about maybe some body weight squats and lunges with light dumbbells. maybe do it on a bosu ball once he gets stronger. Then light dumbbell bench, incline, and curls and overhead skull crushers. Any ideas for shoulders and back, i was thinking upright rows with barbell for shoulders (i think that overhead press at his age would be a no go). what about back, dumbbell rows and pull downs?

what kind of split do you think? full body twice a week?

[JohnB13]

i also said band for good mornings for low back. or maybe Rdls would be better.

[Nikonguy]

Just my opinion but 1) any overhead press is a very practical exercise if he has no physical limitations, just start light. 2) Yes to the RDLs over the good mornings, at least to start.

[ironwill2008]

Just my opinion but 1) any overhead press is a very practical exercise if he has no physical limitations, just start light. 2) Yes to the RDLs over the good mornings, at least to start.

X2 on both OH presses (a great exercise for anyone without shoulder issues), and no GM's for newbs, especially 60 year-old newbs.

Upright rows may be an issue for his shoulders; if he can do them without any discomfort, then he's good to go . If they hurt him, even a little, ax them.


I agree with full-body, twice a week, with walking/light cardio 2-3 days a week.

You're going to need to bring him along really slow.

[Fifty+]

yea, he said he was going to talk to his doc, he is extremely healthy other than high BP which he takes medicine for and has a pretty good diet. Obviously he isnt looking to gain much mass, but he does want to get stronger i was thinking about maybe some body weight squats and lunges with light dumbbells. maybe do it on a bosu ball once he gets stronger. Then light dumbbell bench, incline, and curls and overhead skull crushers. Any ideas for shoulders and back, i was thinking upright rows with barbell for shoulders (i think that overhead press at his age would be a no go). what about back, dumbbell rows and pull downs?

what kind of split do you think? full body twice a week?

What's a bosu ball and what are you going to have him do on it?

[JohnB13]

http://images.google.com/imgres?imgu...a%3DN%26um%3D1

squats. it helps balance and is pretty tough for a newb.

[Fifty+]

http://images.google.com/imgres?imgu...a%3DN%26um%3D1

squats. it helps balance and is pretty tough for a newb.

No, your father does not need to stand on that to do squats...help the man with a 2-3 day fullbody routine and let him enjoy the journey. Forget the ball.

[thankschub]

I am the same age as your father and started Rippetoe's SS program a few months ago. It has turned out to be one of the best things I have ever done. I strongly urge him to consider giving it a try. Feel free to have him PM me and I will be happy to elaborate for him.

[oldsuperman]

I am the same age as your father and started Rippetoe's SS program a few months ago. It has turned out to be one of the best things I have ever done. I strongly urge him to consider giving it a try. Feel free to have him PM me and I will be happy to elaborate for him.

Do this. ^^^^^^^^^^^^^^

[JohnB13]

thanks for all the help guys. HE is going to the doctor next week. I think i might try the full body split. Do yall suggest doing one exercise maybe 3 sets for each body part switching the exercises every workout?

[Fifty+]

thanks for all the help guys. HE is going to the doctor next week. I think i might try the full body split. Do yall suggest doing one exercise maybe 3 sets for each body part switching the exercises every workout?

IMO, I would spend the first couple of weeks teaching him the proper way to perform the lifts and let him get use to moving the weight. Personally, I would start with 2 sets and add another when he thinks he's ready. Stick to compound movements in the fullbody w/o as much as possible and he won't have to worry about hitting his arms at this point. If he enjoys his time in the gym and starts to notice progress, he'll start pushing himself. Then you can help him develop new routines or start a training method like Starting Strength.

[oldsuperman]

hey guys my father is almost 60 and has never really worked out before other than walking so he is pretty skinny, he recently lost his job due to the damn economy and he wants to start working out. I thought maybe i could put together something with bands light DB's and bodyweight exercise. I need something probably 2-3 days no more than 30 minutes. I have no experience with this and wondered if anybody in here could give me a hand, reps for idea

Why did you neg me?

[JohnB13]

Why did you neg me?

did i? im sorry i meant to rep you

[JohnB13]

i have been repping everybody in the thread. My fault. Ill hit you back after everytime i spread for a few weeks to make it up to you

[oldsuperman]

did i? im sorry i meant to rep you

No biggie. just was confused a bit.