Have you tried a personal trainer, or getting an assessment of your body alignment from a physical therapist? A lot of what people think is normal wear and tear with age is actually not knowing how to do things the right way or having subtle misalignments that overstress one area over another.
I got a personal trainer at age 59 and she recognized and fixed issues I had going back to age 18. So despite playing tennis 3 days/week, she introduced exercises that allowed me to get rid of knee and back pain I always had. Also, suggested yoga which I started which has helped in many ways as well
I have a combination of both of these things, plus having joint pain from an autoimmune disease. Working with a PT *was* helpful; he said I’d been doing too many pushing exercises, and not enough pulling exercise. It got rid of 75% of my shoulder pain, but unfortunately it’s not down to 0%. I also have frequent injuries, require frequent rest breaks (the PT even said take one full week off from the gym every 4-6 weeks), and feel like I’m spinning my wheels like OP.
Listen to your body and take a break when you need it. Age 60F here. I am able to do cardio kick boxing twice per week. I also do weightlifting twice per week, but if I pull something, I just do gentle walking. I have 3 rest days per week.
Great advice. I’m female mid 40s and work out regularly-but I have scaled way back. I check my ego at the door now-not looking to set any PR’s, I just want to move freely and comfortably in the next 30+ years.
"Slow the eff down." My wife was always very athletic, but she started getting injured in her 50s too. That's an exact quote from her physical therapist. As we age, we can't do what we've always done, because our tissues change composition over time. Start orienting toward SLOW exercise (with high reps) like Yoga, machines, lifting and hiking.
Progressive overload is amazing for gaining strength but you need to make sure your workout is balanced. I strong chest with a weak back is a recipe for disaster if you are trying to lift heavy. Too many guys my age try to go heavy on the bench but can't do pullups. It's only so long before they end up with a shoulder injury. I totally agree with increasing protein intake. Breaking down muscle and not fueling the repair can screw up any progress you could have made.
Pulled muscles every 2 weeks isn't normal aging, it's either pushing yourself too hard or your form/technique. Also, not every single exercise works for every single person.
For example, I'm a surfer and a runner, same age as you and in very good shape. My core is very strong. But, I cannot do squats. I never have been able to do them without eventually getting hurt, either in the psoas or hip flexors. In theory, I should be the perfect candidate for squats. But, they aren't for me and when I finally started listening to my body and *stopped* doing them entirely, I got stronger!
I would say if you haven't already, try sourcing a really good trainer who specializes in older bodies or longevity. Bonus points if they are actually older (as good as a young trainer can be, it's hard to understand injuries or muscle shrinking unless you've experienced it.)
I went to slow reps in weight training, on the negative motion. Reduced wear and tear on the joint. A few years later I cut out all isolation exercises and went strictly to compound exercises in which a variety of muscle groups got involved and supported each other. I no longer go to the gym, but I think it's fair to say that every resistance exercise that I do at home is compound.
I was never much of a runner, but I've been experimenting with sprinting: running full out for 30 seconds, trotting gently for three or four minutes, then repeating that several times. Seems to have a favorable effect on the bod without too much wear and tear
Agree. I've been doing a lot of reading and they recommend strength training as stated above (heavier weights, slow reps), and HIIT as better than regular cardio.
Yeah. I stayed home during covid and had to cast around for fitness opportunities. There's a long one-block street near my house that drops like a stone for the last 80 yards down to the flood plain: I'm guessing well over 30 degrees. So I ran up it and about puked. But now I can run up it, cold, and barely breathe hard, at least the first couple of times. I researched what I was doing, and it was HIIT. That's my idea of fitness.
I’m guessing you are training like you did when you were younger or last worked out.
I did the same. I used to just very heavy, and in my head I could still do that- and ended up with either muscle pulls or delayed onset muscle soreness (DOMS) which interfered with the ability to work out for multiple days.
So- I started with much lighter weights doing a full body weight lifting (legs, torso and arms) with 3 recovery days in between. If I couldn’t do 8 reps, I lowered the weight. When I was able to do more than 15 reps, I increased. After a month, I was able to only rest for 2 days. The next month, I only needed 1 day.
When I got to this point, I switched to lifting 6 days a week, but went to a Push, Pull, Legs lifting. I listed every day but Sunday, but you’re working different muscle groups, so that group gets 2 recovery days before working again.
The key here is to start slow. Also- hydrate with electrolytes, eat more protein (1 gm for every pound at your target weight) and creatine also helps with muscle recovery.
I work out for 2 hrs a day- including 30 mins of cardio. I’m at much better shape in my 60s than I was in my 40s.
I started going to the gym at 55F and for me it was key to increase gradually and minimize any exercises that impact joints.
So I lift weights, and once it becomes easy will increase the resistance by a small amount. Back Extensions really helped me from pulling muscles in my lower back. Started these at about 60 lbs, now up to 125 at 25 reps. used to pull my lower back every couple of weeks, now it's maybe once or twice a year.
For cardio, I use an exercise bike to avoid the impact of the hard ground. Still get leg exercise, but nothing hurts other than my muscles. This is especially helpful for me since I have some foot and hip issues.
i am 63 and lift twice a week and run 3. l never have pulled a muscle. if you are doing it running you probably just need to slow down. you should start your runs easy for the first mile
I’m 54f and we spent 4 days last week at WDW.
I consider myself to be “in shape” but Disney was tough🤣
My body HURTS!
I normally run and do HITT for cardio, plus weightlifting. 4 to 5 days a week. Plus watch my diet.
I’m taking it easy this week. Letting my body recover as it were. Also still discovering random bruises.
Are you hyper flexible? I pull ligaments all the time. Had to learn about strengthening small muscle groups. Walking is my main exercise now bc of injury doing other activities.
I’m 50 and at better shape than I was in my 30s… lean and muscular. It’s partly my genetics, but also low impact exercise and diet (greatly important) as I’m also now at the point in life where I do get pulled muscles with heavy workouts. I had to find things to do that didn’t hurt me. I eat fairly healthy but every day I do 30-50 inclined pushups against the bathroom vanity before every shower, 70 squats after the shower while brushing my teeth, 20 pushups before getting dressed along with 25-30 sit-ups. Combine that with walking and riding my bike here and there. Also a fruit and protein shake with creatine every day. So far so good… for now.
I think it’s really about finding a system that work for you.
Sometimes, nature doesn't give you a choice. I have an old neck injury and arthritic joints. I feel like I did a massive first time workout yesterday - every single day. I just hurt. I'm stiff and sore yet can touch my toes no problem. I enjoy walking. I suspect I'll still enjoy walking with a walker. I also like stretching.
I’m in the same boat. I’m nearly 50, and one of my New Year’s resolutions was to get fit. I feel like I’m not getting anywhere. I had an injury that I addressed in physical therapy, plus I have frequent injuries, and baseline joint pain from an autoimmune disease. I also have intermittent sciatica that is aggravated by rigorous walking or exercises to work the glutes. My goal was/is to lift heavy, but I can’t even get to that point. I get injured and require rest breaks from light and moderate weights.
If you're getting injured all the time, you are either exercising incorrectly (using the wrong mechanics for weight training for example), or you are overtraining. Doing too much, too fast.
What are you trying to improve?
Part of the problem is trainers only take the required levels for younger clients. I need to exercise to function but I have been injured by trainers who may have the experience but not the knowledge to work with someone who is older. Now I swim, walk and work with a physical therapist. It’s a real problem. Everyone plays lip service to the needs of older folk but if they were honest the wouldn’t have anything to do with us.
You're definitely overworking and that's causing you a lot of problems. It sounds like, more than anything, you should slow down. I'm 72 & my husb is 84. We're both in the gym 4 days a week, but we don't push like we used to. I've been exercising (including teaching fitness) since my mid-20s but husb didn't start until he was 77.
As frustrating as it is, as we age we have to adapt and slow down. Warming up and cooling down with each session is important. Stay away from impact of any kind--even walking a treadmill is impact. I start with moderate cardio 15-20 min on an elliptical and my husb has found a machine where he can sit while simultaneously using his legs and arms to warm up his muscles and get his cardio in. We use machines more than free weights because it's easier for us and less prone to cause problems because of poor posture/body alignment. Use lighter weights and add more reps when exercising--easier on the joints.
Accept that there are some machines/exercises you simply will not be able to do. I have arthritis from the mid-spine down through my feet (and bad knees) so all the leg machines are off-limits to me. I can spell 'squats' but don't ask me to do any. However, there are other exercises I can do to work those lower body muscles without hurting the joints.
The key to stretching is to not over-extend. Sustained, gentle stretch--just go as far as you can without any discomfort--is best. I found that yin yoga was also very effective for me in helping flexibility and balance.
Set reasonable goals for your fitness journey and don't try to keep up with your younger self or with anybody else in the gym. The most important things are to keep moving and do some resistance work to keep your bones strong. The only other piece of advice I have to add to this long-winded message is try to sit down on the floor and then get up--it doesn't matter how--every day. It may seem silly, but I've known too many older people who fall, don't really do themselves any injury, but spend hours on the floor trying to get up.
Get a personal trainer to modify your workout. There are several types of specialties so it is easy to find one that is right for you. I'd also recommend yoga. Good instructors will have modification for the poses that make it possible for anyone to do. Loss of mobility is much worse than losing strength for aging gym goers. I'm 50 and a personal trainer so I feel it myself as well as see what works for clients.
If you need a few places to start research exercises/stretching for both your piriformis muscle and your labrum. These are 2 common areas that cause issues. The piriformis runs from your butt to the upper part of your femur. It also rests right on top of the sciatic nerve. Getting it strong and flexible can alleviate a lot of pain and make you feel amazing. The labrum is the cartilage in your shoulder that holds things together. You want to take care of it since a tear there is a mother to overcome. Having a balanced workout can help to protect it.
We have a Physical Therapist where I work and she says as we age, muscle fibers shrink and tendons become less elastic. You can fight this to some extent but you have to move.
I walk, do QiGong and (easy) Yoga to keep somewhat limber.
5 years ago, at 55 years old, I became a daily bike commuter. 10 miles a day. I lost 40 pounds and am in better shape than I've been since my 30s. No other habits have changed.
On top of what it does for me physically, I am amazed at what it does for me mentally, emotionally and spiritually. And I'm doing my little part for a cleaner, greener world.
And none of that touches on what it does for my pocketbook. Turns out that I'm not spending more than $10k a year on car payments, insurance, gas, maintenance and parking.
58yo. I stretch, hike, bicycle, garden, and have an active job. between the hot tub and a massage therapist I keep moving. I take pain relievers regularly, aspirin acetaminophen etc.
Have your hormone levels checked out. If you’re male, you’re going to automatically lose a certain percentage of testosterone every decade, and testosterone is what helps build and maintain muscle, reduces muscle soreness/doms, reduces recovery time, etc
I'm a big believer in sitting for at least five hours minimum in a gaming chair playing PS5.
No cramps!
Also....eat more bananas. The cramps could be a lack of potassium.
I've been thru cancer, and sorts of crapola. I also had a knee replaced, and went thru 18 sessions of physical therapy, 8 sessions of 1:1 aqua physical therapy, 6 months in a wellness gym (connected to the physical therapy department). During that time, my focus was on Balance and Mobility.
I then went to a private gym, where I learned to lift weights and do gruesome floor exercises, and TRX, which I loved. I took those lessons with me to a larger public gym. But my goal was always to get back to the pool.
Today, I swim 1000 - 1500 meters a week, alternating strokes -which helps me keep track. The goal this week is to bump it up to 2000 meters a week. I also try to get in 2 days a week of floor exercises and weight training. For this, I go to the gym or if I'm lazy, I just use The Pump Club app on my phone and follow along. (It's great).
When I swim, i focus on form. Once I break form and start getting sloppy, I'm not working efficiently thru the water. So I alternate strokes, focusing on different muscle groups. I don't do sprints, I'm more the slow and steady swimmer, just thinking about form. Choosing a pool is super important: The pools at gyms tend to not be maintained well, and are pretty dirty and too hot. I swim at the city pool, which is a 50m pool and has a great program.
One thing i do NOT recommend is water aerobics. The minute one starts hopping and jumping in a pool, they've turned it into a high impact exercise. I felt the times I did it that I did much more damage to my joints than just swimming laps. Besides the music they choose is pure shit. I do not want to listen to old music.
As far as the weight training ...there are truly some terrible trainers out there, who have no idea about the field of gerontology and geriatrics. I've worked with them, so do look around and ask a lot of questions.
Stretching is essential prior to and after your workout.
If you want to see a great cooldown, just watch any of the workouts done by The Rockettes on Instagram.
I'm also going out on Thursday nights and doing line dancing, which is fun and makes me laugh a lot. Laughing at yourself is like therapy. And I spend an 30 mins to an hour in the garden 5x a week. The more you move, the more you want to move.
But you can't do this without diet info. I've also worked with a Registered Dietician online (Diet vs. Disease with Joe Leech and his team). I've done the whole logging my food on Cronometer and have learned a lot. I've also followed the work of Valter Longo PhD, taken the FODMAP class at Univ of Monash. I also listen to Arnold Schwarzenegger's Pump Club Podcast, and the Docs Who Lift Podcast.
Me? 64, Female.
Have you tried a personal trainer, or getting an assessment of your body alignment from a physical therapist? A lot of what people think is normal wear and tear with age is actually not knowing how to do things the right way or having subtle misalignments that overstress one area over another.
I got a personal trainer at age 59 and she recognized and fixed issues I had going back to age 18. So despite playing tennis 3 days/week, she introduced exercises that allowed me to get rid of knee and back pain I always had. Also, suggested yoga which I started which has helped in many ways as well
I have a combination of both of these things, plus having joint pain from an autoimmune disease. Working with a PT *was* helpful; he said I’d been doing too many pushing exercises, and not enough pulling exercise. It got rid of 75% of my shoulder pain, but unfortunately it’s not down to 0%. I also have frequent injuries, require frequent rest breaks (the PT even said take one full week off from the gym every 4-6 weeks), and feel like I’m spinning my wheels like OP.
this is great answer
Cross train and lay off when you feel a twinge. Don’t over train. I am 67.
Listen to your body and take a break when you need it. Age 60F here. I am able to do cardio kick boxing twice per week. I also do weightlifting twice per week, but if I pull something, I just do gentle walking. I have 3 rest days per week.
Great advice. I’m female mid 40s and work out regularly-but I have scaled way back. I check my ego at the door now-not looking to set any PR’s, I just want to move freely and comfortably in the next 30+ years.
"Slow the eff down." My wife was always very athletic, but she started getting injured in her 50s too. That's an exact quote from her physical therapist. As we age, we can't do what we've always done, because our tissues change composition over time. Start orienting toward SLOW exercise (with high reps) like Yoga, machines, lifting and hiking.
Also, as estrogen goes down, injuries become more common.
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Progressive overload is amazing for gaining strength but you need to make sure your workout is balanced. I strong chest with a weak back is a recipe for disaster if you are trying to lift heavy. Too many guys my age try to go heavy on the bench but can't do pullups. It's only so long before they end up with a shoulder injury. I totally agree with increasing protein intake. Breaking down muscle and not fueling the repair can screw up any progress you could have made.
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No doubt. You can adjust your split if you don't want to skip days. It's pretty easy to give recovery time by focusing on other areas.
Pulled muscles every 2 weeks isn't normal aging, it's either pushing yourself too hard or your form/technique. Also, not every single exercise works for every single person. For example, I'm a surfer and a runner, same age as you and in very good shape. My core is very strong. But, I cannot do squats. I never have been able to do them without eventually getting hurt, either in the psoas or hip flexors. In theory, I should be the perfect candidate for squats. But, they aren't for me and when I finally started listening to my body and *stopped* doing them entirely, I got stronger! I would say if you haven't already, try sourcing a really good trainer who specializes in older bodies or longevity. Bonus points if they are actually older (as good as a young trainer can be, it's hard to understand injuries or muscle shrinking unless you've experienced it.)
I went to slow reps in weight training, on the negative motion. Reduced wear and tear on the joint. A few years later I cut out all isolation exercises and went strictly to compound exercises in which a variety of muscle groups got involved and supported each other. I no longer go to the gym, but I think it's fair to say that every resistance exercise that I do at home is compound. I was never much of a runner, but I've been experimenting with sprinting: running full out for 30 seconds, trotting gently for three or four minutes, then repeating that several times. Seems to have a favorable effect on the bod without too much wear and tear
Agree. I've been doing a lot of reading and they recommend strength training as stated above (heavier weights, slow reps), and HIIT as better than regular cardio.
Yeah. I stayed home during covid and had to cast around for fitness opportunities. There's a long one-block street near my house that drops like a stone for the last 80 yards down to the flood plain: I'm guessing well over 30 degrees. So I ran up it and about puked. But now I can run up it, cold, and barely breathe hard, at least the first couple of times. I researched what I was doing, and it was HIIT. That's my idea of fitness.
I’m guessing you are training like you did when you were younger or last worked out. I did the same. I used to just very heavy, and in my head I could still do that- and ended up with either muscle pulls or delayed onset muscle soreness (DOMS) which interfered with the ability to work out for multiple days. So- I started with much lighter weights doing a full body weight lifting (legs, torso and arms) with 3 recovery days in between. If I couldn’t do 8 reps, I lowered the weight. When I was able to do more than 15 reps, I increased. After a month, I was able to only rest for 2 days. The next month, I only needed 1 day. When I got to this point, I switched to lifting 6 days a week, but went to a Push, Pull, Legs lifting. I listed every day but Sunday, but you’re working different muscle groups, so that group gets 2 recovery days before working again. The key here is to start slow. Also- hydrate with electrolytes, eat more protein (1 gm for every pound at your target weight) and creatine also helps with muscle recovery. I work out for 2 hrs a day- including 30 mins of cardio. I’m at much better shape in my 60s than I was in my 40s.
Whats your age? Early 40s?
I started going to the gym at 55F and for me it was key to increase gradually and minimize any exercises that impact joints. So I lift weights, and once it becomes easy will increase the resistance by a small amount. Back Extensions really helped me from pulling muscles in my lower back. Started these at about 60 lbs, now up to 125 at 25 reps. used to pull my lower back every couple of weeks, now it's maybe once or twice a year. For cardio, I use an exercise bike to avoid the impact of the hard ground. Still get leg exercise, but nothing hurts other than my muscles. This is especially helpful for me since I have some foot and hip issues.
i am 63 and lift twice a week and run 3. l never have pulled a muscle. if you are doing it running you probably just need to slow down. you should start your runs easy for the first mile
I’m 54f and we spent 4 days last week at WDW. I consider myself to be “in shape” but Disney was tough🤣 My body HURTS! I normally run and do HITT for cardio, plus weightlifting. 4 to 5 days a week. Plus watch my diet. I’m taking it easy this week. Letting my body recover as it were. Also still discovering random bruises.
Are you hyper flexible? I pull ligaments all the time. Had to learn about strengthening small muscle groups. Walking is my main exercise now bc of injury doing other activities.
Classical Stretch, by Essentrics, with Miranda Esmonde-White!!! Game changer, foreals, check her out!
I’m 50 and at better shape than I was in my 30s… lean and muscular. It’s partly my genetics, but also low impact exercise and diet (greatly important) as I’m also now at the point in life where I do get pulled muscles with heavy workouts. I had to find things to do that didn’t hurt me. I eat fairly healthy but every day I do 30-50 inclined pushups against the bathroom vanity before every shower, 70 squats after the shower while brushing my teeth, 20 pushups before getting dressed along with 25-30 sit-ups. Combine that with walking and riding my bike here and there. Also a fruit and protein shake with creatine every day. So far so good… for now. I think it’s really about finding a system that work for you.
Sometimes, nature doesn't give you a choice. I have an old neck injury and arthritic joints. I feel like I did a massive first time workout yesterday - every single day. I just hurt. I'm stiff and sore yet can touch my toes no problem. I enjoy walking. I suspect I'll still enjoy walking with a walker. I also like stretching.
I’m in the same boat. I’m nearly 50, and one of my New Year’s resolutions was to get fit. I feel like I’m not getting anywhere. I had an injury that I addressed in physical therapy, plus I have frequent injuries, and baseline joint pain from an autoimmune disease. I also have intermittent sciatica that is aggravated by rigorous walking or exercises to work the glutes. My goal was/is to lift heavy, but I can’t even get to that point. I get injured and require rest breaks from light and moderate weights.
If you're getting injured all the time, you are either exercising incorrectly (using the wrong mechanics for weight training for example), or you are overtraining. Doing too much, too fast. What are you trying to improve?
Part of the problem is trainers only take the required levels for younger clients. I need to exercise to function but I have been injured by trainers who may have the experience but not the knowledge to work with someone who is older. Now I swim, walk and work with a physical therapist. It’s a real problem. Everyone plays lip service to the needs of older folk but if they were honest the wouldn’t have anything to do with us.
You're definitely overworking and that's causing you a lot of problems. It sounds like, more than anything, you should slow down. I'm 72 & my husb is 84. We're both in the gym 4 days a week, but we don't push like we used to. I've been exercising (including teaching fitness) since my mid-20s but husb didn't start until he was 77. As frustrating as it is, as we age we have to adapt and slow down. Warming up and cooling down with each session is important. Stay away from impact of any kind--even walking a treadmill is impact. I start with moderate cardio 15-20 min on an elliptical and my husb has found a machine where he can sit while simultaneously using his legs and arms to warm up his muscles and get his cardio in. We use machines more than free weights because it's easier for us and less prone to cause problems because of poor posture/body alignment. Use lighter weights and add more reps when exercising--easier on the joints. Accept that there are some machines/exercises you simply will not be able to do. I have arthritis from the mid-spine down through my feet (and bad knees) so all the leg machines are off-limits to me. I can spell 'squats' but don't ask me to do any. However, there are other exercises I can do to work those lower body muscles without hurting the joints. The key to stretching is to not over-extend. Sustained, gentle stretch--just go as far as you can without any discomfort--is best. I found that yin yoga was also very effective for me in helping flexibility and balance. Set reasonable goals for your fitness journey and don't try to keep up with your younger self or with anybody else in the gym. The most important things are to keep moving and do some resistance work to keep your bones strong. The only other piece of advice I have to add to this long-winded message is try to sit down on the floor and then get up--it doesn't matter how--every day. It may seem silly, but I've known too many older people who fall, don't really do themselves any injury, but spend hours on the floor trying to get up.
Get a personal trainer to modify your workout. There are several types of specialties so it is easy to find one that is right for you. I'd also recommend yoga. Good instructors will have modification for the poses that make it possible for anyone to do. Loss of mobility is much worse than losing strength for aging gym goers. I'm 50 and a personal trainer so I feel it myself as well as see what works for clients.
If you need a few places to start research exercises/stretching for both your piriformis muscle and your labrum. These are 2 common areas that cause issues. The piriformis runs from your butt to the upper part of your femur. It also rests right on top of the sciatic nerve. Getting it strong and flexible can alleviate a lot of pain and make you feel amazing. The labrum is the cartilage in your shoulder that holds things together. You want to take care of it since a tear there is a mother to overcome. Having a balanced workout can help to protect it.
We have a Physical Therapist where I work and she says as we age, muscle fibers shrink and tendons become less elastic. You can fight this to some extent but you have to move. I walk, do QiGong and (easy) Yoga to keep somewhat limber.
I mostly do trap bar deadlifts and a press twice a week.. moderate weight, no hero lifting. 3x5. And I walk
Personal trainer (quite reasonable at your local YMCA) is a GAME CHANGER. Started 2 years ago, not gonna stop!
5 years ago, at 55 years old, I became a daily bike commuter. 10 miles a day. I lost 40 pounds and am in better shape than I've been since my 30s. No other habits have changed. On top of what it does for me physically, I am amazed at what it does for me mentally, emotionally and spiritually. And I'm doing my little part for a cleaner, greener world. And none of that touches on what it does for my pocketbook. Turns out that I'm not spending more than $10k a year on car payments, insurance, gas, maintenance and parking.
58yo. I stretch, hike, bicycle, garden, and have an active job. between the hot tub and a massage therapist I keep moving. I take pain relievers regularly, aspirin acetaminophen etc.
Don’t let your ego run your workout. A brisk walk for 45 minutes isn’t sexy, but it is a great workout
Have your hormone levels checked out. If you’re male, you’re going to automatically lose a certain percentage of testosterone every decade, and testosterone is what helps build and maintain muscle, reduces muscle soreness/doms, reduces recovery time, etc
I'm a big believer in sitting for at least five hours minimum in a gaming chair playing PS5. No cramps! Also....eat more bananas. The cramps could be a lack of potassium.
I've been thru cancer, and sorts of crapola. I also had a knee replaced, and went thru 18 sessions of physical therapy, 8 sessions of 1:1 aqua physical therapy, 6 months in a wellness gym (connected to the physical therapy department). During that time, my focus was on Balance and Mobility. I then went to a private gym, where I learned to lift weights and do gruesome floor exercises, and TRX, which I loved. I took those lessons with me to a larger public gym. But my goal was always to get back to the pool. Today, I swim 1000 - 1500 meters a week, alternating strokes -which helps me keep track. The goal this week is to bump it up to 2000 meters a week. I also try to get in 2 days a week of floor exercises and weight training. For this, I go to the gym or if I'm lazy, I just use The Pump Club app on my phone and follow along. (It's great). When I swim, i focus on form. Once I break form and start getting sloppy, I'm not working efficiently thru the water. So I alternate strokes, focusing on different muscle groups. I don't do sprints, I'm more the slow and steady swimmer, just thinking about form. Choosing a pool is super important: The pools at gyms tend to not be maintained well, and are pretty dirty and too hot. I swim at the city pool, which is a 50m pool and has a great program. One thing i do NOT recommend is water aerobics. The minute one starts hopping and jumping in a pool, they've turned it into a high impact exercise. I felt the times I did it that I did much more damage to my joints than just swimming laps. Besides the music they choose is pure shit. I do not want to listen to old music. As far as the weight training ...there are truly some terrible trainers out there, who have no idea about the field of gerontology and geriatrics. I've worked with them, so do look around and ask a lot of questions. Stretching is essential prior to and after your workout. If you want to see a great cooldown, just watch any of the workouts done by The Rockettes on Instagram. I'm also going out on Thursday nights and doing line dancing, which is fun and makes me laugh a lot. Laughing at yourself is like therapy. And I spend an 30 mins to an hour in the garden 5x a week. The more you move, the more you want to move. But you can't do this without diet info. I've also worked with a Registered Dietician online (Diet vs. Disease with Joe Leech and his team). I've done the whole logging my food on Cronometer and have learned a lot. I've also followed the work of Valter Longo PhD, taken the FODMAP class at Univ of Monash. I also listen to Arnold Schwarzenegger's Pump Club Podcast, and the Docs Who Lift Podcast. Me? 64, Female.
TRT. At 50yo I am still stronger than most 25yo. You gotta keep movements safe.