Athletic performance in your 40s?

[neufox47]

Sorry for the thread drift! I do 5 minutes of rowing and then 5 minutes of lightweight lifting as a warm up for weightlifting (grab a 45lb bar and do ten squats, ten overhead presses, ten bent over rows, ten curls etc etc)

Add in some overhead squats if you want to work on some mobility.

[Trackhead]

It's 5am, on my third day skiing in a row (touring, lifts, touring) When I was in my 30's-early 40s in Utah, no big deal. At 51, sitting here at 5am mildly tired and sore throughout, wondering if I should even be touring today. Granted, part of the day now invariably involves digging out and wrestling an old heavy four stroke sled that adds to the crossfit nature of my ski tours.

Gotta ski tomorrow with my 12yr old all day. Looking forward to going to work to rest.

Here's a photo of my WOTD with a small shovel and a heavy sled......

[riser4]

Y'all were kids whose parents had to approve what you watched when Colors was in the theaters?

[dan_pdx]

Got on the chair yesterday with 3 others from the singles line, all looking to be age 50+. I was bitching about needing to warm up and stretch before riding, and I was preaching to the choir. The woman next to me proposed this great idea: "The bar doesn't start serving until 11:30 am, they should put a bunch of yoga mats and foam rollers in there for the older set to use pre-ride". That one's a freebie if anyone that works at a resort is reading

[dan_pdx]

Y'all were kids whose parents had to approve what you watched when Colors was in the theaters?

Not quite, but just a few years older than that. Are you going to call me a whippersnapper now?

[Woodsy]

Y'all were kids whose parents had to approve what you watched when Colors was in the theaters?

I rented it from the video store in high school like everybody else

[bennymac]

My parents kept a somewhat close eye on what movies got rented. Somehow Colors slipped through.

Beverly Hills Cop got rented but stopped after 2 minutes. The BMX movie Rad had something in the description on the back of the VHS box that prevented it from coming home LOL. Can’t watch Rad but yeah watch this movie about LA gang warfare.

[AK47bp]

Y'all were kids whose parents had to approve what you watched when Colors was in the theaters?

Well considering I was in 4th grade when it came out my mom wouldn’t have let me see it. That’s why I’d stay up late with my VHS ready to record HBO.

https://youtu.be/rYbrhAk_IQs?si=ECxZICpuGNjtvFdZ

[neufox47]

Y'all were kids whose parents had to approve what you watched when Colors was in the theaters?

Man TGR is one of the last places where I feel young. I was watching Sesame Street when that came out.

[leroy jenkins]

Got on the chair yesterday with 3 others from the singles line, all looking to be age 50+. I was bitching about needing to warm up and stretch before riding, and I was preaching to the choir. The woman next to me proposed this great idea: "The bar doesn't start serving until 11:30 am, they should put a bunch of yoga mats and foam rollers in there for the older set to use pre-ride". That one's a freebie if anyone that works at a resort is reading

Brilliant.
Yea, I can sleep in my car and stay toasty warm in a ski area parking lot well below zero... but i need somewhere warm to warm up and get things working right in the morning. An exercise bike somewhere would be killer too.

[kootenayskier]

Got on the chair yesterday with 3 others from the singles line, all looking to be age 50+. I was bitching about needing to warm up and stretch before riding, and I was preaching to the choir. The woman next to me proposed this great idea: "The bar doesn't start serving until 11:30 am, they should put a bunch of yoga mats and foam rollers in there for the older set to use pre-ride". That one's a freebie if anyone that works at a resort is reading

https://www.redresort.com/first-chair-yoga/

[lowsparkco]

Bachelor had a yoga class in the lodge before first chair for awhile. Not sure what happened, it was popular and I hear people complain that it stopped. We have foam rollers in the employee locker room. I try and ease in with a run on a groomer, lots of different sized turns. I say that, but truth be told I rarely do it.

[Iowagriz]

Crowd source this group for a home workout - bumbells and a weight bench. I'll be doing lighter weights, full body every other day (maybe daily after experience), this is not my only excercise, but trying to establish a new routine as I age beyond my 58th year. What I am thinking (so far).

Bench press
Inclined bench press
Flys (laying on the bench)
Standing shoulder press
Curls
Triceps (laying on the bench)
1-arm rows - kneeling on the bench
Maybe Birddogs? (just discovered the name for this, might be redundant from above, but incorporate more core)
Single leg lunges - forward and sideways

What do I need to fill in with? I'd like to keep it under an hour total.

[californiagrown]

Crowd source this group for a home workout - bumbells and a weight bench. I'll be doing lighter weights, full body every other day (maybe daily after experience), this is not my only excercise, but trying to establish a new routine as I age beyond my 58th year. What I am thinking (so far).

Bench press
Inclined bench press
Flys (laying on the bench)
Standing shoulder press
Curls
Triceps (laying on the bench)
1-arm rows - kneeling on the bench
Maybe Birddogs? (just discovered the name for this, might be redundant from above, but incorporate more core)
Single leg lunges - forward and sideways

What do I need to fill in with? I'd like to keep it under an hour total.

In general, you want to do the basic body movements:

Horizontal push: flat bench
Vertical push: overhead press
Horizontal pull: dumbell row
Vertical pull: pullup
Squat: goblet squat, lunge, cossack squat, etc
Hip hinge: deadlift, romanian deadlift, single leg deadlift

And then core: birddogs, supermans, I/T/Ys on your bench, planks (though im not a fan), leg lifts, crunches, banded pallof press, etc


To keep time down, id suggest doing vertical push/pull, squats in a workout, and then next workout do do horizontal push/pull, hiphinge. do some core at the beginning of each workout (1 ab, 1 back focused movement). something like 3x12, or 4x12 for each exercise depending on time constraints. Do a workout every other day. Dont try and fit too many movements into a workout, quality will suffer.

[Foggy_Goggles]

No particular expertise but...

That seems really upper body focused. No squats, no deadlifts and so on.

Total body every other day may not be the best approach?

YouTube is full of workout routines. Consider doing one for a couple weeks and then switching it up and doing something else?

What are your goals? You can probably be a bit more efficient with a bit more focused. For example, if strength in the objective, light weight may not be the best.

That said, doing something is so much better that doing nothing that maybe the best immediate focus is the routine? The shit I read says that VO2 max and overall strength/muscle mass are huge for health and longevity.

[Iowagriz]

#1 goal is routine - limitation is lack of access to heavy weights - will buy heavier dumbbells if needed (30# is current max). I do a lot of cycling, so cardio is taken care of, I also want to create a routine of walking/hiking daily.

Squats should have also been listed above.

[TAFKALVS]

Your routine has way too much chest stuff.

What cg posted is good.

Couple things to add:

Can you setup a pull-up bar and a dip station? Could do bench dips too.

Buy a 35lb and 53lb kettlebell. To start do swings with the 35, and deadlifts with the 53. Work in to swings with the 53, and cleans/snatches with the 35.

Dumbbell thrusters are another great movement.

Finally, don’t neglect push-ups, they are a killer tool for building strength.

And finally, add in various types of dumbbell row movements to build up back strength.

Your intensity levels in your workout should be such where you can only chase one or two movements. If you’re running through 5-6 movements that are similar in a workout, your intensity level is too low on all of them.

[bodywhomper]

Has the “5x5 workout” been discussed in this thread? https://www.healthline.com/health/fi...out#what-it-is

Thoughts and feelings?

[thedude2340]

https://youtu.be/OMK9i9atoxQ?si=yevrdiAg2gFwm8sC

This has been my go to for quick, yet effective full body w one KB (under 40 mins, intro is a bit strange and unnecessary but fast fwd if you must).

mixed w some heavy days of primary lifts (dead, bench, squat, ohp, bb rows) if you have the equipment but otherwise its effective standalone.

[dan_pdx]

Is there a moderator around that can change the title of this thread to "Athletic performance in your 40s, 50s, and beyond?"?

Shockingly, "in my 40s" is becoming less relevant to me than when I created the thread.

[thedude2340]

Has the “5x5 workout” been discussed in this thread? https://www.healthline.com/health/fi...out#what-it-is

Thoughts and feelings?

Funny, this is my routine for days Im not doing the KB workout posted above (in the winter anyway). Also easy, quick, progressive and app trackable.

It’s good for getting into lifting heavier, but if you do it all year round you’ll want to move onto something else once you “plateau”

It’s perfect for me as a seasonal option, and I deload when l restart the program.

I’ve read it being poo poo-ed by the lift only crowd, but for those of us lifting for other sports and functional strength it’s a good/simple structure if barbells/squat* rack are readily available

*squats are the only lift you repeat each session so the weight goes up more quickly. Keep that in mind if you’re considering fatigue for ski days, etc. (plan some rest)

[TAFKALVS]

5x5 is a classic and is also the basis for many programs like Starting Strength, 5/3/1, etc.

Linear periodization like 5x5 does tend to get boring after a while. But it does work.

[ironhippy]

My strength training is based off of the simple 5/3/1 program, but since lifting isn't my primary sport, I don't follow it exactly

I think 5x5/5,3,1/starting strength are a great base and a good place to start

[zion zig zag]

Is there a moderator around that can change the title of this thread to "Athletic performance in your 40s, 50s, and beyond?"?

Shockingly, "in my 40s" is becoming less relevant to me than when I created the thread.

Ha, I'll be ready for someone to start the 50's thread in a few months.

[californiagrown]

but if you do it all year round you’ll want to move onto something else once you “plateau”

It’s perfect for me as a seasonal option,

Yep, my experience/opinion exactly- perfect for a seasonal option. Up until this year id run a 5x5 for squat and deadlift every fall in preparation for ski season. Usually start in late august and get in about 10-12 weeks of the program before hitting a tough plateau, calling it good and ramping up higher rep endurance stuff like leg blasters, etc. The critique of 5x5 or SS is that it is not a long term sustainable rate of progression and so you end up hitting plateaus (relatively) quickly (if you are already a trained individual). But, it also gets you stronger quickly so i think it is a perfect program for most of us to use in a preseason format. 5/3/1 is geared more towards long term progression instead of "how can i get the strongest in the next 3 months"... and your results will reflect this- you will have gained more strength after a year of 5/3/1 than a year of 5x5, but you will be stronger after 3-6 months of 5x5 than you will be after 3-6months of 5/3/1.