I used to suffer from stress but I don't no more due to meditation. Its not for everyone but it's changed my life and being at one with nature is paramount to me. I'm no tree hugger but I just just enjoy being in the countryside away from other humans.
I do max 4 weight session per week. My big relax is a walk in the forest on a Sunday with weight on my back for an hour. Love the forest. Plus I too start my day with a prayer. Thanks Brother 🇺🇸 🇳🇿
i'm the same with the lifting; mon-thu and tue-fri. however i do a bike ride and the elliptical trainers i have in the garage every day...and i too start my day with prayer. keep up the good work.
Over training is the same no matter what age you are . I made good gains when I do 3 days of recovery time . My workout time set up my muscles to grow. My rest time is when I grow .
Overtraining is a BIG issue. Depression, insomnia, loss of appetite, loss of strength and weight, aching/sore muscles and body. Listen to your body. Don't workout every day, you have to repair. More is definitely not better. If you start feeling like you don't want to workout, it could be your body saying it isn't ready, so take another day or two off.
My stress issues are definitely mental, but I was good at managing that stress until I took a 10 day trip to Japan and came back. The jet lag combined with the catching up on work I had to do pushed me over the edge into insomnia, weakness, and muscle loss. It's like an airplane spiraling into a negative spin that I can't totally pull out of. No sleep means I can't lift, no lifting means I can't sleep, etc. I fantasize about being someplace peaceful where I can sleep like a 2 year old and wake up fully recharged.
I am dealing with PTSD from my time in the military. Weight training and walking are my escape and therapy at the Vet Center helps but the world always finds its way back in. Thanks for another informative video.
Taking an appropriate break from working out can be a more difficult decision than it really needs to be. The first reaction is to focus on what you're losing by not training as opposed to what you're gaining. Not all gains are measured by muscle growth and fitness. All round well-being is more complex and important than that. If your training is a consistent component of your lifestyle what difference is a few weeks out a year really going to make to your fitness and physique in the grand scheme of things? Not as much as cutting yourself some slack to preserve your general well being, in my experience. Aside from the all round benefits of a break from training, it reinvigorates you. When you do resume training, you do so with renewed purpose and intent. Once you commit to allowing yourself a break from training you begin to appreciate there is no downside, it's all good.
Overtraining is what i see most around me do. Im 63, and this am did squats, benches, and deadlifts. For the next 4 days I'll eat 4 nutritious meals a day with a plenty of sleep. I pray every a.m. as well. Being retired is a benefit i have as well. Keep up your helpful videos.👍
I worked out for the 4th time this week and I experience all kinds of little pains everywhere. A clear sign that today was one day too many this week (I'm 58). I'm going to take the weekend off and maybe only go for a low intensity bike ride.
Going through a divorce now and am in a very heavy period of it, and I do train less intense for now. Also avoiding pre-workout because of the caffeine for now; I need to keep my mind calm.
@@backagain5216 Thanks! 2 more months and it's time for me to party! I will have my own house and she will have an appartment, partially from my inheritence that I had invested in our current house. She is bleeding me dry but that will be over soon. She is counting on $150 per month in child support but since our son will be mostly with me, she can forget about that. It's all officially in the papers, and her appartment will cost her a LOT of money each and every month. I will have my justice soon, and I will cherish each and every moment of it!
I am a sixty year old male who is 5-10 and weigh 190 lbs. I stretch twice per day and do 20 pushups, 20 deep air squats and sixty crunches. I am firm and strong without any weights. I also intermittent fasting if I start gaining weight. This helps cut fat and regulate my weight. I am amazed at twenty minutes per day with my results
That’s awesome. I am a couple months away from 60 and have started weight training seriously in Jan (I was a kettlebell guy before). I followed a similar routine,but in my case I set a goal to gain 10lbs of muscle by 60th birthday. I’m already there, or almost there, but 4 days a week was too much for me. Following the advice here, I cut back on weight and added quality reps. More pump, less damage. I also really find that taking a few days or even week off every 6 weeks or so really helps me heal and recover. Thanks for the great content
Fortunately I don’t have to leave home to do resistance training. To prevent over training I stick to a schedule. Sunday = Chest, Monday = Legs, Tuesday = Tri’s & Bi’s, Wednesday = cardio, Thursday = Back, Friday = Shoulders, Saturday = cardio. My routine usually consists 15 to 18 sets total per workout and normally do 2 to 3 different exercises per body part and try to do 15 to 20 reps per exercise. Normally it takes me between 45 minutes to an hour and a half to complete a workout. As you have stated, consistency is key.
Thanks Jay. This is great advice for living a well-rounded healthy life, especially as we age. As a lifelong lifter, at 57 I still battle with myself to regularly take proper recovery breaks of 7-10 days between meso cycles. But when I do I always feel like a well-healed powerhouse with energy to ❤️🔥. Cheers.
Number one thing that has helped me make some of the most progress I ever have was going to the gym less. I've found that 3 to 4 days a week is my sweet spot since changing this I progress every week and breaking PR's on a weekly basis. I had a severe rotator cuff strain injury in December of last year I've been able to rehab that with bands and I'm now stronger now than before the injury. I don't agree with all of Mike Mentzer's methods but he was spot on about recovery and less training equals better results.
Dude - 55 I am not he CEO of a venture group with 6 companies in our portfolio that we owner operate. I have lots of stress but I have I faith. All things work out and the point is that OVER THINKING is the real issue. I do the footwork to The best of my ability and let GOD decide. Eat a well thought out meal plan - train with intensity (my body tells me when I can hammer it harder and when I need to limit my output. I train with a team in the gym and there are days where you train alone. I focus on high quality sleep and stay away from Alcohol. Thank you for your video. It helped me lock In for this week.
It's definitely good to have hobbies outside of the gym. I am also a cyclist, and i can't even remember the last leg day i had (maybe in May) as i work legs on outdoor bike rides. I also play golf and love birds and astronomy. I also have a strong faith that guides my life.
I work out to much at times, taken a few days off this last week and I have seen gains, good gains .... abbs especially, the rest workout balance it trippy. This video helped me slow down a bit in my mind ....its monday thx
Amen brother, Jesus Christ is my Lord and Savior, and like you I begin my morning with scripture reading like you. I am 60 years old, my fitness journey began in my teens and continues at the present time. Great information good sir. I do sandbag, HIIT, sprint intervals, lifting weights, walk all day at work, always standing, only sit down for breaks and lunch.. God bless you 🙏🙏🙏.
Excellent insights into overtraining.spoken by a person with experience and wisdom. Even at 66 , I kept trying to top my last training session with more weight. What happened, after awhile I was having more joint pain and was actually getting weaker. And yes, Stress lowered productivity. Surprisingly, less is more and starting to do more cardio and less heavy weights as my wife keeps reminding me that I’m not 20 anymore. 😅.. thank you for this valuable information…you nailed it!
Just turned 61 and starting back weight lifting. My problem is when I take a break it's hard to get started again so I do feel guilty when I skip a couple days because sometimes those days turn to weeks and I find myself starting over.
Great video thank you. I feel very guilty whenever I miss a scheduled day, I need to remember its consistency not the individual workout that really counts.
You need rest. I went away on holiday last week. Didn't do any physical activity. Ate lots of beef. When i came back i was 10lbs stronger on all my lifts
Refreshing video. I wish I would have rested more years ago, I've often felt I wasted so much of my life in a gym contextually. I remember a vacation in my 20s that I didn't even enjoy because I was ultra worried about what I ate, going to the gym, etc. Imagine being in a place you rarely go to or may not ever go back to and not enjoying it? It is what it is though, I know better now, and therefore I've made changes accordingly. I don't fear taking a day(s) off as I know it makes me better longer term. This is about health, right?! I guess it is a right of passage of sorts to make mistakes like this in life. I was just here doing my Bible reading too, Amen man! Hearing from God and what His priorities are for my life today and ongoing are a much better start than thinking about what I'm trying to control or think I know. I'm much more secure in His hands as He knows all and has my best in mind always. He has never failed, left, or forsaken me. He is the friend that sticks closer than a brother. You've inspired me to take my wife for a day out and walk in the trees around the water. Blessings
The concept of overtraining or overworking never occurred to me until my mid 40s . Now I’m studying this phenomenon, particularly Mike Mentzer philosophy, which is applicable to other life situations.
Im 65, been training for 50+ years. Train every day, take a break when i feel the body needs rest. Boxing based training, speed and cardio. No training program, decide in the morning whato do, how i feel, every day includes some form of weights, not too much power movements ( did a lot of those in my younger years). I do IF (intermittent fasting) for about 6 years now, 17-20 hours of fasting and and the rest is my eating window. Low carb most of the time, one day a week i eat whatever i feel to have. My rest heart rate about 44 and my current VO2max about 45-47, cant complain👍. No strict rules, you adapt and do what feels ok and works for you. And ofcourse i wake up about 3:30-4:00 every morning, and out with my dog, going to the gym 5:30-6:00, go to sleep 19:30-20:00, thats it. Works for me.
Monday- Full Upper body workout Tuesday- Leg Day Wednesday- Total Rest Thursday- Arms Friday Saturday and Sunday- Walking not fast Eat high protein diet Carbs and Healthy Fats but not in same meal/day No processed foods
Great Video. I am 63 and this year I totally ignored the limits of what I THOUGHT I could do lifting weights. I blew through all my lifetime personal records and at a body weight 176lbs I was doing regular reps of 243lb on the bench and set a new personal best of 3 reps at 273lbs. However, I am now in a period of overtraining with slipping gains and sore joints- so I am in a rest period. I will go back to lower weights and concentrate on better form, and work my way back up again. Also, I noticed you walk- to gain in weight lifting, you MUST do additional cardio.
I’m a 78 year old male , been training since I was 17 . The hardest thing for me to do is take time off . I train 6 days a week for about 1 to 1 1/2 hours. When I do take time off it’s because of an injury. This has made me rethink my strategy 👍
Thanks Jay. I like meditating daily. I am following your 30 day workout calendar currently. I find that routing offers me just the right balance of training and rest. Keep the videos coming!
everybody needs to find their own niche. I believe consistency is more important than intensity. At 60 years old, I cannot afford to strain myself because I don’t wanna deal with a lifelong injury. I think 20 to 30 push-ups, 20 to 30 air squats and 100 crunches 4-5 times per week will keep an individual strong. I am lean and cut, but I attribute a lot of this to my intermittent fasting as well.
Good advise senior❤. I love it when you said prayer. Me too l love Prayer and fasting and gyming too. No over training but NaturaI foods diet and putting God first. Unfortunately am commit to home gym after the pandemic.
Well, maybe this explains my issue. Lots and lots of work needing some with a truck load of irons in the fire. I've reduced my training and number of days but I'm still drained and feel like I've been in a fist fight constantly. May need to rethink my approach. Thanks for the thought.
Some people have better genetics for repairing. I need 4 days off of heavy straining. I read about a coach who said one hardgainer needed 9 days. I get it.
Profoundly wise advice to many of us who try to super achieve in the Gym and everywhere else. And sir, I'm unreservedly in agreement with you about turning to God and prayer for healing. Thank you for this wonderful video.
What is this life if full of care we have no time to stand and stare. The opening sentence of my favourite poem 'Leisure' by W H Davies. Well worth reading. It reminds to sometimes just slow down, relax and enjoy.
I’m 67 so I’m careful about overdoing it ‘ which I did some times ‘ and felt sluggish from it ‘I now train 2 times a week all compound exercises with dumbbells’ and I do start my days with prayer ‘ that’s the key for me
There are those who think gains are made in the gym and there are those who know that gains are made outside of the gym. It takes awhile to make that realization but it is one of the superpowers of being older and a little wiser.
I train to failure on every set. But I don't do many sets and i only train upper and lower once a week, so twice at the gym. Works for me and I'm making gains. But I've also stopped doing overtime at work. My job is very physical with lots of overtime and I'm in my 50s so cutting my hours has helped. I've also got into the habit of going to bed one hour earlier. Going back to the gym after a few years off has been a good motivator to improve my life generally
Best thing I did in my life is pray 1st thing upon waking grab a 25ounce cup of water and read a few chapters in the Bible. Then everything is falling in line. I’m grateful and started 3 months ago training after a period of 3 years getting a foot wound to heal and then a left hip total replacement. Gained 60 pounds over time. In 3 months I have lost 25 lbs so far riding a bike and weight training 3 days a week. I’m enjoying the information you provide and excited to see some things in common.
With diabetes and high blood pressure at 66 yrs old working out 3.5 to 4 hrs a day 4 days a week began to take a toll, l cut back to around 2 hrs a day 4 days a week much more manageable, long workouts harder to recover from.
Good call, I train 6 times a week always heavy. I have started to stiffen up so I am reducing to training 5 times a week and will reduce my seated leg press at present doing 4 sets of 20 with 140kg (not that much I know but I'm knocking on 60 now). I'm finding it's tightening up my hips and abductor muscles. Trouble is I feel guilty if I don't train heavy 🙄
agree, one should start his day committed to himself. hygiene, maintenance, prayer, and exercise before the world starts asking you for stuff is the way to go.
A major consideration has to be the individuals makeup and background. I train 5-6 days a week. Weighted pull-ups, squats, bench, running, etc.Martial arts instructor for 4 decades. Lifelong fitness enthusiast. I would never recommend this routine to an older person without a similar background. The body can tolerate tremendous workloads, but only if conditioned over years. My good friend , George, is 61. Squats mid 600’s, about to break a world powerlifting record at 190 lbs. Heart rate in the low 40’s, can dunk a basketball at 5’8” tall. Yes, he’s gifted. But he never stopped training from a very early age.
I'm 58 I've pretty much dropped any kind of scheduling and go strictly by instinct now. I work out whenever and however I want. Some days it's just a few sets of pushups , other days it's a hard full workout . A true rest day for me has to be on a day off from work because I'm a housepainter and that's already tough on the body . One those days I have trained myself to NOT do anything and be ok with it . That was hard actually because when I was younger I would beat myself up if I wasn't pushing hard every day . In hindsight that wasn't great for my gains. I currently look and feel great , my friends think I started taking steroids . And I'm having FUN.
I am 69 and have stressed my body physically in many ways over many decades. My base is always about 30 minutes resistance with 45 minutes cardio every other day. When ramping up for something like mountain climbing, I gradually build up to meet the goal. If I am fatigued for whatever reason I do micro workouts, doing 2 resistance exercises with a long break and then 2 more etc. I really back off on pushing the cardio. Once energized, back to the same.
I am 65 been training since 20. I have shortened workout and min 2 days rest. Otherwise become mentally drained. Also lower weights and higher reps 1 wk off every weeks.
Phew. For a minute I thought you were going to recreate the famous Bond film scene where Daniel Craig emerges from the water looking built in a blue swimsuit. Great video
I am a lawn care operator. Depending on time of year, I need to think about how much I am doing. Sign is when I do not have the strength to put up the weights.
I lift to maintain my muscles, not to build it. I'm 78. So there is very chance of over training. I do muaythai which is father of combat aerobic( HIIT). My SYS 114 mmHg DIA 58 mmHg P.R. 60 bpm. Reading taken at noon.
This is Def me but im adjusting lol. Working 3 jobs, one of which is my shop business that im wanting to turn into full time and its heavy. I DEFINITELY need rest!!!
I give myself 2 days recovery after a heavy lift session, 3 days after heavy deadlifts. Basically go to the gym 3 days a week. Tried 4 days, but wasn't recovering properly and was always fatigued. I'm in my 60's and compete in powerlifting. The way I relax is a bike ride to the beach with my beautiful wife and the occasional cold beer.
Yup I did better in 3 hard train days than 4. Switched many times and always better on 3 train days w 4 days rest. We can't argue with our own results.
Listen to your body, make the haters pay for there loser comments. I am 52 and got tired of all those fat idiots smokers, junk food eater putting me down at work, i decided to do something about it, 5 am i row 10-12 minutes intense, then train in my home gym for 30 minutes, on days i am off after supper i do cardio boxing on my heavy bag. So far so good, my cardio is coming up, combine with some fasting and good eating the weight is coming off easy.
I'm glad you said you read your Bible.... I was thinking when we lift weights with good form we get good gains, without good form less gains. Reading the King James Bible is like having good form with good gains, reading per-versions gives meager gains. Just my thought.... God bless!
Im 61 and train once a week for 30 minutes. And im getting stronger. Gym addiction and training for the sake of training is REAL. I expect progress virtually by the workout. And I get it. The body doesnt grow and get stronger. Until is recovers from the workout. For some people this takes a WEEK or even longer. And if you train before then. You dont get the reward. Thats what causes lengthy PLATEAUS....
@@Musicman-y7v Even less sometimes. Mentzer was 100% right. The body doesn't atrophy inside 2 weeks. But often overcompensatss in 7 to 10 days. So all people are doing when they train multiple times a week. Is overtraining and overuse of the joints. Which overtime leads to injury and wear and tear. That's why im in full working order at 61. When most of my peers are done. Always in pain. And if they workout they have to wrap their knees and elbows. 40 years of overtraining has taken its toll
@@Musicman-y7v That's me Mr. I can always put another pic up with your name written on my shoulder to prove it. No what your real problem is..Is you feel like a fool for all the years you wasted living in a gym for mediocre results. Have the courage to admit that. I will upload some training videos in September when Im fully retired. On my other channel dedicated to HIT training. Mentzer was a professional bodybuilder with elite genetics. What people like you can NEVER get into your brain. Is the natural needs alot more recovery time. Mentzer himself only learnt this valuable data. While he was training ORDINARY PEOPLE. Once he understood it. He had to adjust the training frequency and volume drastically. As he saw remarkable results coming. RECOVERY IS EVERYTHING. Once you are training hard enough to cause an adaptive response.
@@Musicman-y7v Dips Palms up pulldowns Crunches Deadlifts Week one. Change out deadlifts for squats. And Dips for incline presses. The following week. All major muscle groups hit with just those 4 exercises. Actually it's less than 30 mins a week. More like 20.
@@Musicman-y7v Anyone who trains like I do gets results. You even thought I had faked the picture. So don't try that nonsense with me. Humble yourself and learn something.
Overtraining is very real especially for natural lifters. Steroids enable you to handle much greater volume and intensity. Also as you get older your recovery ability declines significantly. For naturals training 3 to 4 workouts weekly. Keep volume on low side 10 - 12 sets max for major muscle groups (legs, chest, back) and 5-6 max for minor muscle groups (biceps, triceps, delta etc).
hmm, according to arnold theres no such thing as over training, just not enough food or sleep, , im 70 and i workout 4-5 times a wk and the other 3 days are for rest, had my shoulder joints replaced couple yrs ago and their growing and getin bigger, its amazing, I agree you need rest, good sleep, avoid caffin and stimulants before bed and a day free of peds to clean out the system, helps, i hope to be competitive soon
As much as I love training balls to the wall, crawling out to my car half dead, when I feel like it’s time for a deload/time off, I feel like a million bucks afterwards.
I lift heavy 5/6 rep sets x 3.Mainly compound,miltary,squat ,bench,weighted pull ups.Hold back a bit leave some in the tank so hard on last rep but not to exhaustion.Grow muscle,get stronger functional muscle.55 years old.About 4 times a week.Every 6 weeks deload pull back.Listen to body.High reps dont do it for me.Can still go to work afterwards in physical job,still got energy.Very few if any injuries very strong grip strength,posture strong.Creatine,HMB,and TMG,protein as supplements.👍
Im doing training 6 days for 1 and 1/2 hours and feel muscles are not growing as they should, after seeing this video i think im over training so gonna cut down a bit. I also doing 20 mins cardio after weight training
I turned 60 this year, I train when my body tells me too. This may sound strange, but I know it’s time to train again when “I feel like training”. Two to three good sessions per week is sufficient with 2 to 3 days of OMAD per week to control weight. Dog walks and golf as well.
I’m 55 years old and just dropped 45lbs! I was I was 255 now I’m 210 and losing more! My biggest stress is gaining it back so I workout 5 days a week! My biggest vise is my wife is Cuban and her cooking is like CRACK!!!
This is why the average fitness buff needs to ignore the workout routines of bodybuilders and find their own way. Bodybuilders can do split routines and get in the gym everyday for a couple of reasons. First off it is their job. It's what they primarily do. And the second reason is that many of them have a little help in recovery. Overtraining can lead to much more serious issues such as heart PVC's (premature ventricular contractions).
Yep overtraining and burnout is real. Mike Mentzer was telling people this 40 years ago. And they still dont get it.
I used to suffer from stress but I don't no more due to meditation.
Its not for everyone but it's changed my life and being at one with nature is paramount to me.
I'm no tree hugger but I just just enjoy being in the countryside away from other humans.
I do max 4 weight session per week. My big relax is a walk in the forest on a Sunday with weight on my back for an hour. Love the forest. Plus I too start my day with a prayer. Thanks Brother 🇺🇸 🇳🇿
i'm the same with the lifting; mon-thu and tue-fri. however i do a bike ride and the elliptical trainers i have in the garage every day...and i too start my day with prayer. keep up the good work.
Over training is the same no matter what age you are . I made good gains when I do 3 days of recovery time . My workout time set up my muscles to grow. My rest time is when I grow .
Yes, and we also don't need to do a whole lot of volume to spark hypertrophy.
@@stevewise1656Or a lot of different exercises. By now we know, or should know, the short list that gives us the most bang for the buck.
🤦♂️🤦♂️. Studies show ur both just lazy AF.
Overtraining is a BIG issue. Depression, insomnia, loss of appetite, loss of strength and weight, aching/sore muscles and body. Listen to your body. Don't workout every day, you have to repair. More is definitely not better. If you start feeling like you don't want to workout, it could be your body saying it isn't ready, so take another day or two off.
Very true
You had me at Faith in GOD...
Reading your Bible...
And starting everyday in Prayer...
My stress issues are definitely mental, but I was good at managing that stress until I took a 10 day trip to Japan and came back. The jet lag combined with the catching up on work I had to do pushed me over the edge into insomnia, weakness, and muscle loss. It's like an airplane spiraling into a negative spin that I can't totally pull out of. No sleep means I can't lift, no lifting means I can't sleep, etc.
I fantasize about being someplace peaceful where I can sleep like a 2 year old and wake up fully recharged.
I am dealing with PTSD from my time in the military. Weight training and walking are my escape and therapy at the Vet Center helps but the world always finds its way back in. Thanks for another informative video.
Very sorry you are suffering like that. We truly appreciate your service and keep working out for a healthy mind. God bless you.
Some people have found relief and a sense of comfort volunteering at there local animal shelter. Thank you for your service Brother
Taking an appropriate break from working out can be a more difficult decision than it really needs to be. The first reaction is to focus on what you're losing by not training as opposed to what you're gaining. Not all gains are measured by muscle growth and fitness. All round well-being is more complex and important than that. If your training is a consistent component of your lifestyle what difference is a few weeks out a year really going to make to your fitness and physique in the grand scheme of things? Not as much as cutting yourself some slack to preserve your general well being, in my experience. Aside from the all round benefits of a break from training, it reinvigorates you. When you do resume training, you do so with renewed purpose and intent. Once you commit to allowing yourself a break from training you begin to appreciate there is no downside, it's all good.
Thanks for sharing
Great comment 👏
Great advice. Some days I just skip the gym and go for a hike.
Overtraining is what i see most around me do. Im 63, and this am did squats, benches, and deadlifts. For the next 4 days I'll eat 4 nutritious meals a day with a plenty of sleep. I pray every a.m. as well. Being retired is a benefit i have as well. Keep up your helpful videos.👍
Thanks
I worked out for the 4th time this week and I experience all kinds of little pains everywhere. A clear sign that today was one day too many this week (I'm 58). I'm going to take the weekend off and maybe only go for a low intensity bike ride.
Going through a divorce now and am in a very heavy period of it, and I do train less intense for now.
Also avoiding pre-workout because of the caffeine for now; I need to keep my mind calm.
Good luck going forward. One day at a time.
@@backagain5216 Thanks!
2 more months and it's time for me to party!
I will have my own house and she will have an appartment, partially from my inheritence that I had invested in our current house.
She is bleeding me dry but that will be over soon. She is counting on $150 per month in child support but since our son will be mostly with me, she can forget about that.
It's all officially in the papers, and her appartment will cost her a LOT of money each and every month.
I will have my justice soon, and I will cherish each and every moment of it!
so glad & thankful that this video popped up in my algorithm..i'm a couple of years shy of 50 but this applies to me! praise da lord! 🙏🏽🙏🏽🙏🏽
Wonderful!
I've taken a week out after a 3 month double a day gym hit & know it's really helping out. My body is strangely @ peace. Great advice 👍
I am a sixty year old male who is 5-10 and weigh 190 lbs. I stretch twice per day and do 20 pushups, 20 deep air squats and sixty crunches. I am firm and strong without any weights. I also intermittent fasting if I start gaining weight. This helps cut fat and regulate my weight. I am amazed at twenty minutes per day with my results
That’s awesome. I am a couple months away from 60 and have started weight training seriously in Jan (I was a kettlebell guy before). I followed a similar routine,but in my case I set a goal to gain 10lbs of muscle by 60th birthday. I’m already there, or almost there, but 4 days a week was too much for me. Following the advice here, I cut back on weight and added quality reps. More pump, less damage. I also really find that taking a few days or even week off every 6 weeks or so really helps me heal and recover. Thanks for the great content
consistency is the key. good stuff.
Wow, I realize stress from work was a factor, but did not realize how much or that it affected my physical progress. Changes on the way!
Fortunately I don’t have to leave home to do resistance training. To prevent over training I stick to a schedule. Sunday = Chest, Monday = Legs, Tuesday = Tri’s & Bi’s, Wednesday = cardio, Thursday = Back, Friday = Shoulders, Saturday = cardio.
My routine usually consists 15 to 18 sets total per workout and normally do 2 to 3 different exercises per body part and try to do 15 to 20 reps per exercise. Normally it takes me between 45 minutes to an hour and a half to complete a workout. As you have stated, consistency is key.
You stole my workout 🫢
Thanks Jay. This is great advice for living a well-rounded healthy life, especially as we age. As a lifelong lifter, at 57 I still battle with myself to regularly take proper recovery breaks of 7-10 days between meso cycles. But when I do I always feel like a well-healed powerhouse with energy to ❤️🔥. Cheers.
Number one thing that has helped me make some of the most progress I ever have was going to the gym less. I've found that 3 to 4 days a week is my sweet spot since changing this I progress every week and breaking PR's on a weekly basis. I had a severe rotator cuff strain injury in December of last year I've been able to rehab that with bands and I'm now stronger now than before the injury. I don't agree with all of Mike Mentzer's methods but he was spot on about recovery and less training equals better results.
Thanks for sharing. Rest & recovery are very important
Dude - 55 I am not he CEO of a venture group with 6 companies in our portfolio that we owner operate. I have lots of stress but I have I faith. All things work out and the point is that OVER THINKING is the real issue.
I do the footwork to
The best of my ability and let GOD decide. Eat a well thought out meal plan - train with intensity (my body tells me when I can hammer it harder and when I need to limit my output.
I train with a team in the gym and there are days where you train alone.
I focus on high quality sleep and stay away from
Alcohol.
Thank you for your video. It helped me lock
In for this week.
Thanks for watching
I’m glad you mentioned faith because that’s what I was thinking before you mentioned it. I also walk my dog before I go to the gym.
@@boossersgarage3239 Faith in Christ my Savior.
It's definitely good to have hobbies outside of the gym. I am also a cyclist, and i can't even remember the last leg day i had (maybe in May) as i work legs on outdoor bike rides. I also play golf and love birds and astronomy. I also have a strong faith that guides my life.
I work out to much at times, taken a few days off this last week and I have seen gains, good gains .... abbs especially, the rest workout balance it trippy. This video helped me slow down a bit in my mind ....its monday thx
Good stuff
I focus more on recovery than I have in the past. Better results. In the past I used anger to motivate, not a good recipe.
Amen brother, Jesus Christ is my Lord and Savior, and like you I begin my morning with scripture reading like you.
I am 60 years old, my fitness journey began in my teens and continues at the present time.
Great information good sir. I do sandbag, HIIT, sprint intervals, lifting weights, walk all day at work, always standing, only sit down for breaks and lunch..
God bless you 🙏🙏🙏.
Excellent insights into overtraining.spoken by a person with experience and wisdom. Even at 66 , I kept trying to top my last training session with more weight. What happened, after awhile I was having more joint pain and was actually getting weaker. And yes, Stress lowered productivity. Surprisingly, less is more and starting to do more cardio and less heavy weights as my wife keeps reminding me that I’m not 20 anymore. 😅.. thank you for this valuable information…you nailed it!
Thank you so much!
Just turned 61 and starting back weight lifting. My problem is when I take a break it's hard to get started again so I do feel guilty when I skip a couple days because sometimes those days turn to weeks and I find myself starting over.
Great video thank you. I feel very guilty whenever I miss a scheduled day, I need to remember its consistency not the individual workout that really counts.
You need rest. I went away on holiday last week. Didn't do any physical activity. Ate lots of beef. When i came back i was 10lbs stronger on all my lifts
Refreshing video. I wish I would have rested more years ago, I've often felt I wasted so much of my life in a gym contextually. I remember a vacation in my 20s that I didn't even enjoy because I was ultra worried about what I ate, going to the gym, etc. Imagine being in a place you rarely go to or may not ever go back to and not enjoying it?
It is what it is though, I know better now, and therefore I've made changes accordingly. I don't fear taking a day(s) off as I know it makes me better longer term. This is about health, right?! I guess it is a right of passage of sorts to make mistakes like this in life.
I was just here doing my Bible reading too, Amen man! Hearing from God and what His priorities are for my life today and ongoing are a much better start than thinking about what I'm trying to control or think I know. I'm much more secure in His hands as He knows all and has my best in mind always. He has never failed, left, or forsaken me. He is the friend that sticks closer than a brother. You've inspired me to take my wife for a day out and walk in the trees around the water. Blessings
The concept of overtraining or overworking never occurred to me until my mid 40s . Now I’m studying this phenomenon, particularly Mike Mentzer philosophy, which is applicable to other life situations.
Less is more in weight training when done correctly! Thanks for the input
Im 65, been training for 50+ years. Train every day, take a break when i feel the body needs rest. Boxing based training, speed and cardio. No training program, decide in the morning whato do, how i feel, every day includes some form of weights, not too much power movements ( did a lot of those in my younger years). I do IF (intermittent fasting) for about 6 years now, 17-20 hours of fasting and and the rest is my eating window. Low carb most of the time, one day a week i eat whatever i feel to have. My rest heart rate about 44 and my current VO2max about 45-47, cant complain👍. No strict rules, you adapt and do what feels ok and works for you. And ofcourse i wake up about 3:30-4:00 every morning, and out with my dog, going to the gym 5:30-6:00, go to sleep 19:30-20:00, thats it. Works for me.
Monday- Full Upper body workout
Tuesday- Leg Day
Wednesday- Total Rest
Thursday- Arms
Friday Saturday and Sunday- Walking not fast
Eat high protein diet
Carbs and Healthy
Fats but not in same meal/day
No processed foods
I do just the opposite and Im built like a greek god at 75 years old.
Great Video. I am 63 and this year I totally ignored the limits of what I THOUGHT I could do lifting weights. I blew through all my lifetime personal records and at a body weight 176lbs I was doing regular reps of 243lb on the bench and set a new personal best of 3 reps at 273lbs. However, I am now in a period of overtraining with slipping gains and sore joints- so I am in a rest period. I will go back to lower weights and concentrate on better form, and work my way back up again. Also, I noticed you walk- to gain in weight lifting, you MUST do additional cardio.
Thanks for sharing!
I’m a 78 year old male , been training since I was 17 . The hardest thing for me to do is take time off . I train 6 days a week for about 1 to 1 1/2 hours. When I do take time off it’s because of an injury. This has made me rethink my strategy 👍
Thanks for sharing
Thanks Jay. I like meditating daily. I am following your 30 day workout calendar currently. I find that routing offers me just the right balance of training and rest. Keep the videos coming!
Awesome! Thank you
everybody needs to find their own niche. I believe consistency is more important than intensity. At 60 years old, I cannot afford to strain myself because I don’t wanna deal with a lifelong injury. I think 20 to 30 push-ups, 20 to 30 air squats and 100 crunches 4-5 times per week will keep an individual strong. I am lean and cut, but I attribute a lot of this to my intermittent fasting as well.
Good advise senior❤. I love it when you said prayer. Me too l love Prayer and fasting and gyming too. No over training but NaturaI foods diet and putting God first. Unfortunately am commit to home gym after the pandemic.
I think home gyms are great! Thank you for your comments!
Well, maybe this explains my issue. Lots and lots of work needing some with a truck load of irons in the fire. I've reduced my training and number of days but I'm still drained and feel like I've been in a fist fight constantly. May need to rethink my approach. Thanks for the thought.
Some people have better genetics for repairing. I need 4 days off of heavy straining. I read about a coach who said one hardgainer needed 9 days. I get it.
Thanks for sharing
Profoundly wise advice to many of us who try to super achieve in the Gym and everywhere else.
And sir, I'm unreservedly in agreement with you about turning to God and prayer for healing.
Thank you for this wonderful video.
Thank you for watching & sharing your thoughts
What is this life if full of care we have no time to stand and stare.
The opening sentence of my favourite poem 'Leisure' by W H Davies. Well worth reading. It reminds to sometimes just slow down, relax and enjoy.
Amen to that! Thanks for sharing
I’m 67 so I’m careful about overdoing it ‘ which I did some times ‘ and felt sluggish from it ‘I now train 2 times a week all compound exercises with dumbbells’ and I do start my days with prayer ‘ that’s the key for me
Excellent! Thanks for sharing
Great vid. Have to listen to the body!🤙
Great to hear you start your day with God.
There are those who think gains are made in the gym and there are those who know that gains are made outside of the gym. It takes awhile to make that realization but it is one of the superpowers of being older and a little wiser.
I listen to my body , if I'm not feeling it , I don't train or it will lead to injury.If I'm sore with niggling pains , I don't train.
Thanks for the insight
I train to failure on every set. But I don't do many sets and i only train upper and lower once a week, so twice at the gym. Works for me and I'm making gains. But I've also stopped doing overtime at work. My job is very physical with lots of overtime and I'm in my 50s so cutting my hours has helped. I've also got into the habit of going to bed one hour earlier. Going back to the gym after a few years off has been a good motivator to improve my life generally
Thanks for sharing!
Best thing I did in my life is pray 1st thing upon waking grab a 25ounce cup of water and read a few chapters in the Bible. Then everything is falling in line. I’m grateful and started 3 months ago training after a period of 3 years getting a foot wound to heal and then a left hip total replacement. Gained 60 pounds over time. In 3 months I have lost 25 lbs so far riding a bike and weight training 3 days a week. I’m enjoying the information you provide and excited to see some things in common.
Thank you for sharing. Congrats on that weight loss, keep it going
With diabetes and high blood pressure at 66 yrs old working out 3.5 to 4 hrs a day 4 days a week began to take a toll, l cut back to around 2 hrs a day 4 days a week much more manageable, long workouts harder to recover from.
It’s balancing the sympathetic nervous system vs the para-sympathetic nervous system.
Good call, I train 6 times a week always heavy. I have started to stiffen up so I am reducing to training 5 times a week and will reduce my seated leg press at present doing 4 sets of 20 with 140kg (not that much I know but I'm knocking on 60 now). I'm finding it's tightening up my hips and abductor muscles. Trouble is I feel guilty if I don't train heavy 🙄
agree, one should start his day committed to himself. hygiene, maintenance, prayer, and exercise before the world starts asking you for stuff is the way to go.
100% dead on Accurate. I’m aware of it and constantly trying to dial it back … I know I should be training at 70%
Yes, recovery is as important as eating nutritionally and working out. Without adequate sleep and recovery, over training is counterproductive.
A major consideration has to be the individuals makeup and background. I train 5-6 days a week. Weighted pull-ups, squats, bench, running, etc.Martial arts instructor for 4 decades. Lifelong fitness enthusiast. I would never recommend this routine to an older person without a similar background. The body can tolerate tremendous workloads, but only if conditioned over years. My good friend , George, is 61. Squats mid 600’s, about to break a world powerlifting record at 190 lbs. Heart rate in the low 40’s, can dunk a basketball at 5’8” tall.
Yes, he’s gifted. But he never stopped training from a very early age.
I'm 58 I've pretty much dropped any kind of scheduling and go strictly by instinct now. I work out whenever and however I want. Some days it's just a few sets of pushups , other days it's a hard full workout . A true rest day for me has to be on a day off from work because I'm a housepainter and that's already tough on the body . One those days I have trained myself to NOT do anything and be ok with it . That was hard actually because when I was younger I would beat myself up if I wasn't pushing hard every day . In hindsight that wasn't great for my gains. I currently look and feel great , my friends think I started taking steroids . And I'm having FUN.
Good info! Thanks for sharing
I am 69 and have stressed my body physically in many ways over many decades. My base is always about 30 minutes resistance with 45 minutes cardio every other day. When ramping up for something like mountain climbing, I gradually build up to meet the goal. If I am fatigued for whatever reason I do micro workouts, doing 2 resistance exercises with a long break and then 2 more etc. I really back off on pushing the cardio. Once energized, back to the same.
Good stuff. Thanks for letting us hear it
I am 65 been training since 20. I have shortened workout and min 2 days rest. Otherwise become mentally drained. Also lower weights and higher reps 1 wk off every weeks.
Thanks for the input
Phew. For a minute I thought you were going to recreate the famous Bond film scene where Daniel Craig emerges from the water looking built in a blue swimsuit. Great video
lol thanks
Great advice mate. Keep up the good work.
At 64 “ I say listen to your body.
Great advice thankyou god bless
You are so welcome
Great video and related information.
Thank you for watching
I am a lawn care operator. Depending on time of year, I need to think about how much I am doing. Sign is when I do not have the strength to put up the weights.
I lift to maintain my muscles, not to build it. I'm 78. So there is very chance of over training. I do muaythai which is father of combat aerobic( HIIT). My SYS 114 mmHg DIA 58 mmHg P.R. 60 bpm. Reading taken at noon.
Wow! Brother this was an excellent video. Greetings from Qatar. Peace be upon u brother.
This is Def me but im adjusting lol. Working 3 jobs, one of which is my shop business that im wanting to turn into full time and its heavy. I DEFINITELY need rest!!!
Yea that’s tough for sure!
Words of wisdom
All young kids want size right now and don’t understand it takes years to grow drug free gear will kill your health
Everyone is different. I am 53 and train 6 days a week and I do just fine.
Thanks for sharing
very instructive..
Thanks for watching!
I give myself 2 days recovery after a heavy lift session, 3 days after heavy deadlifts. Basically go to the gym 3 days a week. Tried 4 days, but wasn't recovering properly and was always fatigued. I'm in my 60's and compete in powerlifting. The way I relax is a bike ride to the beach with my beautiful wife and the occasional cold beer.
Thank you for sharing your thoughts
Yup I did better in 3 hard train days than 4. Switched many times and always better on 3 train days w 4 days rest. We can't argue with our own results.
beautifully said
Listen to your body, make the haters pay for there loser comments. I am 52 and got tired of all those fat idiots smokers, junk food eater putting me down at work, i decided to do something about it, 5 am i row 10-12 minutes intense, then train in my home gym for 30 minutes, on days i am off after supper i do cardio boxing on my heavy bag. So far so good, my cardio is coming up, combine with some fasting and good eating the weight is coming off easy.
I'm glad you said you read your Bible.... I was thinking when we lift weights with good form we get good gains, without good form less gains.
Reading the King James Bible is like having good form with good gains, reading per-versions gives meager gains.
Just my thought.... God bless!
walking outside i get better results than walking indoors
Im 61 and train once a week for 30 minutes. And im getting stronger. Gym addiction and training for the sake of training is REAL. I expect progress virtually by the workout. And I get it. The body doesnt grow and get stronger. Until is recovers from the workout. For some people this takes a WEEK or even longer. And if you train before then. You dont get the reward. Thats what causes lengthy PLATEAUS....
@@Musicman-y7v
Even less sometimes. Mentzer was 100% right. The body doesn't atrophy inside 2 weeks. But often overcompensatss in 7 to 10 days. So all people are doing when they train multiple times a week. Is overtraining and overuse of the joints. Which overtime leads to injury and wear and tear. That's why im in full working order at 61. When most of my peers are done. Always in pain. And if they workout they have to wrap their knees and elbows. 40 years of overtraining has taken its toll
@@Musicman-y7v
That's me Mr. I can always put another pic up with your name written on my shoulder to prove it. No what your real problem is..Is you feel like a fool for all the years you wasted living in a gym for mediocre results. Have the courage to admit that. I will upload some training videos in September when Im fully retired. On my other channel dedicated to HIT training.
Mentzer was a professional bodybuilder with elite genetics. What people like you can NEVER get into your brain. Is the natural needs alot more recovery time. Mentzer himself only learnt this valuable data. While he was training ORDINARY PEOPLE. Once he understood it. He had to adjust the training frequency and volume drastically. As he saw remarkable results coming. RECOVERY IS EVERYTHING. Once you are training hard enough to cause an adaptive response.
@@Musicman-y7v
Dips
Palms up pulldowns
Crunches
Deadlifts
Week one. Change out deadlifts for squats. And Dips for incline presses. The following week.
All major muscle groups hit with just those 4 exercises. Actually it's less than 30 mins a week. More like 20.
@@Musicman-y7v
Anyone who trains like I do gets results. You even thought I had faked the picture. So don't try that nonsense with me. Humble yourself and learn something.
Overtraining is very real especially for natural lifters. Steroids enable you to handle much greater volume and intensity. Also as you get older your recovery ability declines significantly. For naturals training 3 to 4 workouts weekly. Keep volume on low side 10 - 12 sets max for major muscle groups (legs, chest, back) and 5-6 max for minor muscle groups (biceps, triceps, delta etc).
hmm, according to arnold theres no such thing as over training, just not enough food or sleep, , im 70 and i workout 4-5 times a wk and the other 3 days are for rest, had my shoulder joints replaced couple yrs ago and their growing and getin bigger, its amazing, I agree you need rest, good sleep, avoid caffin and stimulants before bed and a day free of peds to clean out the system, helps, i hope to be competitive soon
Awesome!
As much as I love training balls to the wall, crawling out to my car half dead, when I feel like it’s time for a deload/time off, I feel like a million bucks afterwards.
I lift heavy 5/6 rep sets x 3.Mainly compound,miltary,squat ,bench,weighted pull ups.Hold back a bit leave some in the tank so hard on last rep but not to exhaustion.Grow muscle,get stronger functional muscle.55 years old.About 4 times a week.Every 6 weeks deload pull back.Listen to body.High reps dont do it for me.Can still go to work afterwards in physical job,still got energy.Very few if any injuries very strong grip strength,posture strong.Creatine,HMB,and TMG,protein as supplements.👍
Im doing training 6 days for 1 and 1/2 hours and feel muscles are not growing as they should, after seeing this video i think im over training so gonna cut down a bit. I also doing 20 mins cardio after weight training
You didn’t mention your age but yes I would agree you are most likely training too much.
@@Fitafterfifthy I'm 51 just now, 52 in September
60 yo Male Do a 100 pushups daily 75 weighted reverse cruches 3 x per week. Weekend break. Sleep like a baby
I turned 60 this year, I train when my body tells me too. This may sound strange, but I know it’s time to train again when “I feel like training”. Two to three good sessions per week is sufficient with 2 to 3 days of OMAD per week to control weight. Dog walks and golf as well.
Thanks for sharing!!
I go to the gym twice a week
Thanks for the input
Of course I'm 48 very old I do not want to hurt myself
I’m 55 years old and just dropped 45lbs! I was I was 255 now I’m 210 and losing more! My biggest stress is gaining it back so I workout 5 days a week! My biggest vise is my wife is Cuban and her cooking is like CRACK!!!
I wonder to what extent type 2 diabetes would play in this?
The bible says being discouraged will rob your power. By staying close to God and shunning evil we can have joy and strength.
Absolutely! Thank you for putting that out there!
This is why the average fitness buff needs to ignore the workout routines of bodybuilders and find their own way. Bodybuilders can do split routines and get in the gym everyday for a couple of reasons. First off it is their job. It's what they primarily do. And the second reason is that many of them have a little help in recovery. Overtraining can lead to much more serious issues such as heart PVC's (premature ventricular contractions).
EAT MORE PROTEIN
May the Lord and Savior Jesus Christ continue to Bless Y'all and your families 🙏🙏🙏.
Yeah sure, that's the ticket lol
You have a new subscriber. God bless.
Welcome aboard! Thank you!