Thread: 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

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!

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.

Originally Posted by needhelp65

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

Originally Posted by ClaudeSpeed22

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?

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.