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  1. #1
    Registered User needhelp65's Avatar
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    65 Year Old Weight Lifting Newbie Has Questions & Concerns

    Hi my name is Edwin, I refuse to start training till i get some advice on how to proceed.

    Little about me:
    I am diabetic so I can not use those supplements weight lifter use to bulk up because they will raise my sugar levels fast and no good for me
    I weigh 115lbs , 5'7 wish to gain weight goal 30lbs by Dec 2020, I have not exercised in years i don't exercise at all i drive a cab.

    Goals:
    > Within 6 months I would like to weigh 145lbs and would like to see a noticeable gain in muscle mass around my chest around, arms and back ( Also what has prompted me to start weight training is that my right side clavicle bone sticks out more than my left side and i hope by building muscle mass around chest will help cover it up a little more

    > I am only interested in building muscle mass, I want to buff up my chest arms back and legs not like some professional body builder but just to feel good about myself I am one of those small very skinny men and self conscious about well no more i am here for help to reach my goals


    Questions & Concerns:

    1) Concerned about hurting myself so what warms up exercises should i do before i start bench pressing, can i do jumping jacks, or leg squats to warm and how many reps and sets

    2) I have a barbell with weights up to 120lbs, the weights are made up of plastic and nothing else, oh i have bench too, what barbells and dumbells do you recommend for me buy as a newbie

    3) What type of protein should i be eating, how much of it that will help my body building goals, what should i eat before i start lifting weights or can I lift weights with an empty stomach when i get out of bed.

    4) What would be a good workout plan to build my chest, arms, back for now for a newbie weight lifter that is a 65 year old grandpa

    5) Can i accomplish this with a 30 minute workout or require more time i am short on time right now

    6) What other question i should be asking myself before i start training in my home
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  2. #2
    Registered User HomeGymChains's Avatar
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    Thumbs up

    Congratulations on your decision. Welcome aboard!

    There are a lot of threads in the over-35 forums with training advice for novices. 120 pounds of weights should be fine for starting out.

    https://forum.bodybuilding.com/showt...hp?t=168581133

    Please note that most beginners notice significant and gratifying increases in strength long before they can see increases in muscle mass. Therefore, you might not want to focus on the scale this year and instead make sure to keep good records of your workouts.

    Best wishes!!!
    Last edited by HomeGymChains; 10-27-2020 at 04:44 PM.
    At age 64, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  3. #3
    Registered User Elucid99's Avatar
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    Take it slow! An injury at age can be a huge issue. Consistency will be key. As long as you take it slow and take your time, you should see results!
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    Multi-Platinum User radrd's Avatar
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    You might want to read both Starting Strength and The Barbell Perscription: Strength Training for Life After 40. Mark Rippetoe's programming definitely isn't for everyone but it can be pretty good if you need to learn the basic compound lifts and put on weight. Plus, the second book speaks to older lifters.
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  5. #5
    Registered User ClaudeSpeed22's Avatar
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    Originally Posted by needhelp65 View Post
    Hi my name is Edwin, I refuse to start training till i get some advice on how to proceed.

    Little about me:
    I am diabetic so I can not use those supplements weight lifter use to bulk up because they will raise my sugar levels fast and no good for me
    I weigh 115lbs , 5'7 wish to gain weight goal 30lbs by Dec 2020, I have not exercised in years i don't exercise at all i drive a cab.

    Goals:
    > Within 6 months I would like to weigh 145lbs and would like to see a noticeable gain in muscle mass around my chest around, arms and back ( Also what has prompted me to start weight training is that my right side clavicle bone sticks out more than my left side and i hope by building muscle mass around chest will help cover it up a little more

    > I am only interested in building muscle mass, I want to buff up my chest arms back and legs not like some professional body builder but just to feel good about myself I am one of those small very skinny men and self conscious about well no more i am here for help to reach my goals


    Questions & Concerns:

    1) Concerned about hurting myself so what warms up exercises should i do before i start bench pressing, can i do jumping jacks, or leg squats to warm and how many reps and sets

    2) I have a barbell with weights up to 120lbs, the weights are made up of plastic and nothing else, oh i have bench too, what barbells and dumbells do you recommend for me buy as a newbie

    3) What type of protein should i be eating, how much of it that will help my body building goals, what should i eat before i start lifting weights or can I lift weights with an empty stomach when i get out of bed.

    4) What would be a good workout plan to build my chest, arms, back for now for a newbie weight lifter that is a 65 year old grandpa

    5) Can i accomplish this with a 30 minute workout or require more time i am short on time right now

    6) What other question i should be asking myself before i start training in my home
    1) Jumping and running a little bit. Then you can start performing a high number of repetitions with the sole bar. Do a copule of sets of 20 reps (with no plates). Shoulder press warm up with light dumbbells can also help.

    2) Your material is enough to start. The best dumbbells to workout at home are the adjustable ones.

    3) About the protein: eggs, chicken, pork, sea fish, oat, milk, cereals, nuts...

    4) Bench press, push ups and biceps curls.

    5) 30 min workout is fine. You can increase to 45 minutes in time, when you feel more comfortable.

    6) Just establish reasonable goals (like putting 6 lbs in the next 2 months). Search basic routines with home material that would work for you. Prepare a healthy nutrition and think on what material would you add to your gym in the future (ideally you would need to train your ba
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  6. #6
    Registered User JAckedGains459's Avatar
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    Originally Posted by ClaudeSpeed22 View Post
    1) Jumping and running a little bit. Then you can start performing a high number of repetitions with the sole bar. Do a copule of sets of 20 reps (with no plates). Shoulder press warm up with light dumbbells can also help.

    2) Your material is enough to start. The best dumbbells to workout at home are the adjustable ones.

    3) About the protein: eggs, chicken, pork, sea fish, oat, milk, cereals, nuts...

    4) Bench press, push ups and biceps curls.

    5) 30 min workout is fine. You can increase to 45 minutes in time, when you feel more comfortable.

    6) Just establish reasonable goals (like putting 6 lbs in the next 2 months). Search basic routines with home material that would work for you. Prepare a healthy nutrition and think on what material would you add to your gym in the future (ideally you would need to train your ba
    These recommendations are actually pretty good. Don’t you think that one of the main goals would be to increase the 30 min to one hour?
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  7. #7
    Registered User JustTheDad's Avatar
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    Ha, a thread that's made it to 6 posts where I don't really disagree with anyone is pretty rare.

    OP, lots of good advice. I can't even disagree with radrd's book recommendations. I often think Rippetoe is an egotistical idiot when I hear him speak or read his stuff, but I still own both of those books. He knows a lot about weight lifting and the the books do contain some great info/instruction. You just have to be able to overlook a lot of the opinion/subjective stuff and focus on the instructions. Heck, I even had my daughter read the sections on squats back when she started lifting despite the plethora of decent instruction videos I could have found for her online.

    You've been given some good advice already, but I still want to point out that at 65, diabetic and with a body weight of 115 at 5'7", unless you recently lost a lot of weight due to illness or have been eating poorly, you probably won't have the physiology to gain 30 lbs of muscle in a year. If you don't see a lot of weight gain over the next few months, try not to get discouraged or think you aren't benefitting from the exercise. Going from a BMI of 18 to 22.7 would be an enormous increase for a 20 year old kid who's still growing. At 65, or even 53 like me, it's almost impossible to do in a healthy way. I'd be concerned about you increasing your protein intake too much given your diabetes, so talk to your PMD or endocrinologist about what's safe for you. If you're in a good healthcare system, you can probably even get a referral to a nutritionist. Bulking up at the expense of your kidneys wouldn't be a great plan. You've got to stay healthy for those grandchildren!

    Good luck, have fun, stay safe, and let us know how it goes.
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  8. #8
    Registered User RuthBaillargeon's Avatar
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    Congratulations on your decision.
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    I would consider getting a qualified trainer that can come to your home and start you in the right direction with training and diet.
    Doing it on your own with little experience can be frustrating at times.
    You need hands experience to guide you.

    In the mean time you can start with bodyweight exercises and research a good bodybuilding diet so you have some general knowledge.
    Good luck.
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    Registered User KieranB1996's Avatar
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    props to you mate for doing it at your age!
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    Originally Posted by needhelp65 View Post
    Hi my name is Edwin, I refuse to start training till i get some advice on how to proceed.

    Little about me:
    I am diabetic so I can not use those supplements weight lifter use to bulk up because they will raise my sugar levels fast and no good for me
    I weigh 115lbs , 5'7 wish to gain weight goal 30lbs by Dec 2020, I have not exercised in years i don't exercise at all i drive a cab.

    Goals:
    > Within 6 months I would like to weigh 145lbs and would like to see a noticeable gain in muscle mass around my chest around, arms and back ( Also what has prompted me to start weight training is that my right side clavicle bone sticks out more than my left side and i hope by building muscle mass around chest will help cover it up a little more

    > I am only interested in building muscle mass, I want to buff up my chest arms back and legs not like some professional body builder but just to feel good about myself I am one of those small very skinny men and self conscious about well no more i am here for help to reach my goals


    Questions & Concerns:

    1) Concerned about hurting myself so what warms up exercises should i do before i start bench pressing, can i do jumping jacks, or leg squats to warm and how many reps and sets

    2) I have a barbell with weights up to 120lbs, the weights are made up of plastic and nothing else, oh i have bench too, what barbells and dumbells do you recommend for me buy as a newbie

    3) What type of protein should i be eating, how much of it that will help my body building goals, what should i eat before i start lifting weights or can I lift weights with an empty stomach when i get out of bed.

    4) What would be a good workout plan to build my chest, arms, back for now for a newbie weight lifter that is a 65 year old grandpa

    5) Can i accomplish this with a 30 minute workout or require more time i am short on time right now

    6) What other question i should be asking myself before i start training in my home

    It's great that you are taking an interest in weight training and are looking to make positive changes to your health and fitness! Here are some recommendations and answers to your questions:

    It is important to warm up before engaging in any physical activity, including weight training. This helps to prepare your body for the demands of exercise and can help reduce the risk of injury. Some simple warm-up exercises you can try before starting your weight training session include dynamic stretches (such as leg swings and arm circles), bodyweight squats, lunges, and push-ups. The number of reps and sets will depend on your fitness level and the intensity of your workout, but a general rule of thumb is to aim for one to two sets of eight to 12 reps.

    As a beginner, it is generally recommended to start with lighter weights and gradually increase the weight as you get stronger and more comfortable with the exercises. Plastic weights may be fine for starting out, but you may eventually want to invest in metal weights as they tend to be more durable and offer a wider range of resistance. As for barbells and dumbbells, it is a good idea to have a range of weights available so you can progressively increase the resistance as you get stronger.

    Protein is an important nutrient for muscle building and repair, and it is recommended to aim for 0.8-1 gram of protein per pound of body weight per day. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, beans, legumes, and plant-based proteins such as tofu and tempeh. It is generally best to consume protein both before and after your workout, as this can help support muscle recovery and growth. However, if you are lifting weights on an empty stomach, it is still important to stay hydrated and refuel with a protein-rich snack or meal within a couple of hours after your workout.

    As a beginner, it is generally recommended to start with two to three weight training sessions per week, focusing on different muscle groups each time. A simple workout plan for building your chest, arms, and back could include exercises such as push-ups, bench press, rows, bicep curls, tricep dips, and lat pulldowns. Start with one to two sets of eight to 12 reps of each exercise, using a weight that is challenging but allows you to maintain good form. As you get stronger and more comfortable with the exercises, you can gradually increase the weight and number of sets and reps.

    The length of your workout will depend on your fitness level and the intensity of your exercises, but for a beginner, a 30-minute workout should be sufficient. As you progress, you may want to consider increasing the length of your workouts or incorporating additional exercises to continue challenging your muscles and supporting muscle growth.

    Some other questions you may want to consider before starting your weight training journey include:

    How much time do I have available for exercise each week?
    Do I have any medical conditions or injuries that may impact my ability to exercise?
    Do I have access to a gym or do I need to work out at home?
    Do I have the proper equipment and space to safely perform the exercises I am interested in?
    Am I working with a qualified trainer or coach to ensure I am using proper form and technique?
    I hope this information is helpful and gives you a good starting point for your weight training journey. Remember to always listen to your body and start slowly, gradually increasing the intensity and difficulty of your workouts as you progress. Good luck!
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