Backing off the weights.
Discussion
I’ve been a regular gym-goer since my late teens and I am now in my 50s. I am 5ft 9 and 14 stone. I would estimate my body fat to be around 16% and last the last couple of summers I’ve been down to around 13 (measured).
The problem is, I am not sure I want to be so bulky anymore.
When I am at my leanest I look okay in a suit, but a few weeks of lifting heavy weights and I look like a doorman. I also get an arse like a black sprinter. So I only lift light ish weights now.
In an ideal world I would be 12 stone and 12% body fat, but even at 13 stone and 13% I look cadaverous. More so I am conscious that as I age I really need all the strength and testosterone I can muster. Being muscly helps.
I also suspect that if I lost a lot of mass now I would look like a deflated balloon.
I never thought I would live north of 30 years, but here I am.
Anyone else in this position and if so what are you doing?
The problem is, I am not sure I want to be so bulky anymore.
When I am at my leanest I look okay in a suit, but a few weeks of lifting heavy weights and I look like a doorman. I also get an arse like a black sprinter. So I only lift light ish weights now.
In an ideal world I would be 12 stone and 12% body fat, but even at 13 stone and 13% I look cadaverous. More so I am conscious that as I age I really need all the strength and testosterone I can muster. Being muscly helps.
I also suspect that if I lost a lot of mass now I would look like a deflated balloon.
I never thought I would live north of 30 years, but here I am.
Anyone else in this position and if so what are you doing?
No matter what you do you'll be weaker and carrying more body fat in 10 years time.
From what you are saying you gain muscle mass fairly easily. In the future it's about minimising loss. Strength flexibility and balance are hugely underrated (compared with cardio) when it comes to healthy ageing.
I'd suggest keeping up what you're doing - you might find you need to emphasise heavy lifting just to stand still. None of us have sprinters arse at 65!
If you're interested in health then adding/swapping in something cardio (HIIT if maintaining testosterone is goal, steady enjoyable efforts for cardiovascular health) and something for flexibility and balance (yoga scores well here)
I'm mid 50s - I could always stay in shape through exercise but but the end off my 30s I found I couldn't outrun a greedy diet and boozing. I took up shooting at 40 because I didn't think I'd be cycling and skiing into old age and wanted an outdoor hobby, but I'm skiing better than ever (new tech helps) and competitive in triathlon (top 25% of field and 10% in age group). I'm much more structured in training; rest; eat better and get more sleep.
From what you are saying you gain muscle mass fairly easily. In the future it's about minimising loss. Strength flexibility and balance are hugely underrated (compared with cardio) when it comes to healthy ageing.
I'd suggest keeping up what you're doing - you might find you need to emphasise heavy lifting just to stand still. None of us have sprinters arse at 65!
If you're interested in health then adding/swapping in something cardio (HIIT if maintaining testosterone is goal, steady enjoyable efforts for cardiovascular health) and something for flexibility and balance (yoga scores well here)
I'm mid 50s - I could always stay in shape through exercise but but the end off my 30s I found I couldn't outrun a greedy diet and boozing. I took up shooting at 40 because I didn't think I'd be cycling and skiing into old age and wanted an outdoor hobby, but I'm skiing better than ever (new tech helps) and competitive in triathlon (top 25% of field and 10% in age group). I'm much more structured in training; rest; eat better and get more sleep.
Edited by oddman on Saturday 5th May 12:46
oddman said:
No matter what you do you'll be weaker and carrying more body fat in 10 years time.
From what you are saying you gain muscle mass fairly easily. In the future it's about minimising loss. Strength flexibility and balance are hugely underrated (compared with cardio) when it comes to healthy ageing.
I'd suggest keeping up what you're doing - you might find you need to emphasise heavy lifting just to stand still. None of us have sprinters arse at 65!
If you're interested in health then adding/swapping in something cardio (HIIT if maintaining testosterone is goal, steady enjoyable efforts for cardiovascular health) and something for flexibility and balance (yoga scores well here)
I'm mid 50s - I could always stay in shape through exercise but but the end off my 30s I found I couldn't outrun a greedy diet and boozing. I took up shooting at 40 because I didn't think I'd be cycling and skiing into old age and wanted an outdoor hobby, but I'm skiing better than ever (new tech helps) and competitive in triathlon (top 25% of field and 10% in age group). I'm much more structured in training; rest; eat better and get more sleep.
I do HIIT 2-3 times a week currently. It sometimes feels like it will finish me off and I won’t need to worry about old age! It doesn’t help that it is usually rowing, which I started doing to replace a chap at our gym who had a heart attack on the rower. I only did it to help his rowing partner out and it is now my main cardio activity.From what you are saying you gain muscle mass fairly easily. In the future it's about minimising loss. Strength flexibility and balance are hugely underrated (compared with cardio) when it comes to healthy ageing.
I'd suggest keeping up what you're doing - you might find you need to emphasise heavy lifting just to stand still. None of us have sprinters arse at 65!
If you're interested in health then adding/swapping in something cardio (HIIT if maintaining testosterone is goal, steady enjoyable efforts for cardiovascular health) and something for flexibility and balance (yoga scores well here)
I'm mid 50s - I could always stay in shape through exercise but but the end off my 30s I found I couldn't outrun a greedy diet and boozing. I took up shooting at 40 because I didn't think I'd be cycling and skiing into old age and wanted an outdoor hobby, but I'm skiing better than ever (new tech helps) and competitive in triathlon (top 25% of field and 10% in age group). I'm much more structured in training; rest; eat better and get more sleep.
Edited by oddman on Saturday 5th May 12:46
dfen5 said:
Tried a martial art? A good class will get you a good work out, stretching and learning new physical moves which helps keeping the brain healthy according to research. Quite a few ‘ ‘older’ guys turn up for training and do very well.
I’ve done several over the years, but didn’t enjoy it massively to be honest. I agree with you about learning new moves though, dancing is meant to be good for helping to ward off dementia I believe.oddman said:
No matter what you do you'll be weaker and carrying more body fat in 10 years time.
From what you are saying you gain muscle mass fairly easily. In the future it's about minimising loss. Strength flexibility and balance are hugely underrated (compared with cardio) when it comes to healthy ageing.
I'd suggest keeping up what you're doing - you might find you need to emphasise heavy lifting just to stand still. None of us have sprinters arse at 65!
If you're interested in health then adding/swapping in something cardio (HIIT if maintaining testosterone is goal, steady enjoyable efforts for cardiovascular health) and something for flexibility and balance (yoga scores well here)
I'm mid 50s - I could always stay in shape through exercise but but the end off my 30s I found I couldn't outrun a greedy diet and boozing. I took up shooting at 40 because I didn't think I'd be cycling and skiing into old age and wanted an outdoor hobby, but I'm skiing better than ever (new tech helps) and competitive in triathlon (top 25% of field and 10% in age group). I'm much more structured in training; rest; eat better and get more sleep.
This post is very sensible. From what you are saying you gain muscle mass fairly easily. In the future it's about minimising loss. Strength flexibility and balance are hugely underrated (compared with cardio) when it comes to healthy ageing.
I'd suggest keeping up what you're doing - you might find you need to emphasise heavy lifting just to stand still. None of us have sprinters arse at 65!
If you're interested in health then adding/swapping in something cardio (HIIT if maintaining testosterone is goal, steady enjoyable efforts for cardiovascular health) and something for flexibility and balance (yoga scores well here)
I'm mid 50s - I could always stay in shape through exercise but but the end off my 30s I found I couldn't outrun a greedy diet and boozing. I took up shooting at 40 because I didn't think I'd be cycling and skiing into old age and wanted an outdoor hobby, but I'm skiing better than ever (new tech helps) and competitive in triathlon (top 25% of field and 10% in age group). I'm much more structured in training; rest; eat better and get more sleep.
Edited by oddman on Saturday 5th May 12:46
Lean mass is hugely protective of health, long term. Losing hard-gained muscle would be counterproductive in terms of general health; furthermore your chosen cardio activity doesn't particularly depend on power to weight for efficiency. Unless you suddenly develop an itch for competitive running or cycling, you're better off working to maintain your existing lean mass.
If you are blessed enough to gain muscle easily and do not wish to gain more, shift emphasis in your lifting to strength rather than volume; increase rest periods between sets; and eat a high protein diet while running a slight calorie deficit.
In terms of body composition I think you'll make better progress by decreasing body fat.
All diets work by restricting calories, and all have their adherents and detractors. Find one that you can stick with long enough to see results. I use a 5:2 diet when actively losing fat (I find it largely spares muscle); to maintain I focus on high protein and fibre with carbohydrates added to match activity. Certainly whichever diet you choose, ensure adequate protein intake of at least 1.5-1.8g/Kg/day (preferably in 4-5 divided meals).
MurderousCrow said:
This post is very sensible.
Lean mass is hugely protective of health, long term. Losing hard-gained muscle would be counterproductive in terms of general health; furthermore your chosen cardio activity doesn't particularly depend on power to weight for efficiency. Unless you suddenly develop an itch for competitive running or cycling, you're better off working to maintain your existing lean mass.
If you are blessed enough to gain muscle easily and do not wish to gain more, shift emphasis in your lifting to strength rather than volume; increase rest periods between sets; and eat a high protein diet while running a slight calorie deficit.
In terms of body composition I think you'll make better progress by decreasing body fat.
All diets work by restricting calories, and all have their adherents and detractors. Find one that you can stick with long enough to see results. I use a 5:2 diet when actively losing fat (I find it largely spares muscle); to maintain I focus on high protein and fibre with carbohydrates added to match activity. Certainly whichever diet you choose, ensure adequate protein intake of at least 1.5-1.8g/Kg/day (preferably in 4-5 divided meals).
As I have said, when I get much below 15% I begin to look too haggard.Lean mass is hugely protective of health, long term. Losing hard-gained muscle would be counterproductive in terms of general health; furthermore your chosen cardio activity doesn't particularly depend on power to weight for efficiency. Unless you suddenly develop an itch for competitive running or cycling, you're better off working to maintain your existing lean mass.
If you are blessed enough to gain muscle easily and do not wish to gain more, shift emphasis in your lifting to strength rather than volume; increase rest periods between sets; and eat a high protein diet while running a slight calorie deficit.
In terms of body composition I think you'll make better progress by decreasing body fat.
All diets work by restricting calories, and all have their adherents and detractors. Find one that you can stick with long enough to see results. I use a 5:2 diet when actively losing fat (I find it largely spares muscle); to maintain I focus on high protein and fibre with carbohydrates added to match activity. Certainly whichever diet you choose, ensure adequate protein intake of at least 1.5-1.8g/Kg/day (preferably in 4-5 divided meals).
Perhaps I should lower my body fat and have a facelift.;)
Interesting thread. I often consider fitness in all its forms as I approach my 50th. (4 years to go.)
Having decent strength is handy as is having reasonable cardio (from both HIIT and endurance work) but one thing people overlook is flexibility and agility. So if you're considering maintaining your physique as much as possible but want to put effort into something else, try working on stretching (yoga? or just train on your own) and agility (you can use ladders and cones if you're that way inclined or join a racquets club).
What is Agility in Sports and Physical Fitness?
Agility is the ability to move and change direction and position of the body quickly and effectively while under control. It requires quick reflexes, coordination, balance, speed, and correct response to the changing situation.
Source: https://www.verywellfit.com/understanding-agility-...
Most people in their 50s struggle to run for the bus or waddle across the road in between traffic. That doesn't have to be your future.
Having decent strength is handy as is having reasonable cardio (from both HIIT and endurance work) but one thing people overlook is flexibility and agility. So if you're considering maintaining your physique as much as possible but want to put effort into something else, try working on stretching (yoga? or just train on your own) and agility (you can use ladders and cones if you're that way inclined or join a racquets club).
What is Agility in Sports and Physical Fitness?
Agility is the ability to move and change direction and position of the body quickly and effectively while under control. It requires quick reflexes, coordination, balance, speed, and correct response to the changing situation.
Source: https://www.verywellfit.com/understanding-agility-...
Most people in their 50s struggle to run for the bus or waddle across the road in between traffic. That doesn't have to be your future.
So said:
As I have said, when I get much below 15% I begin to look too haggard.
Perhaps I should lower my body fat and have a facelift.;)
Well if that's a massive concern just carry on what you're doing, maybe back off the weights as you suggest in your OP, seems you have the answers you want already. Perhaps I should lower my body fat and have a facelift.;)
We're all different. Where's Pvapour when you need him?
I'm 55, soon to be 56 and am happy doing the same exercises, just a little less full on. Squats, deads, bench, etc. but at 80% rather than 90.
I don't agree with advice above about protein though. I don't actually weigh or measure anything but I'd guess my protein is nearer to .6g per kg lean bodymass, though I follow a near Keto lifestyle.
6'1", 77kgs, 32" waist.
I'm 55, soon to be 56 and am happy doing the same exercises, just a little less full on. Squats, deads, bench, etc. but at 80% rather than 90.
I don't agree with advice above about protein though. I don't actually weigh or measure anything but I'd guess my protein is nearer to .6g per kg lean bodymass, though I follow a near Keto lifestyle.
6'1", 77kgs, 32" waist.
LordGrover said:
We're all different.
Yes but physiology works the same way, and health risks are best mitigated with the stuff that's known to work. LordGrover said:
I don't agree with advice above about protein though. I don't actually weigh or measure anything but I'd guess my protein is nearer to .6g per kg lean bodymass, though I follow a near Keto lifestyle.
6'1", 77kgs, 32" waist.
You don't need to agree with it; the advice I'm relating is from Level 1a evidence. Happy to provide a link or two if you wish. 6'1", 77kgs, 32" waist.
5'10", 84kg, 32" waist as if it matters?
I am in a similar situation. early 50s - 5'8 13.8 stone. I used to explode up on certain movements in the gym but now everything is very controlled - I might hit failure momentarily but never venture beyond it these days.
I used to run a lot as well but I have cut that down as I believe it is detrimental to health to run too many miles after a certain age - It tends to age people. Belly is not what it was but I still have defined 16.5 arms. I have detected a sort of deflationary effect on my physique that occurs year on year and no doubt this will accelerate more heading towards 60.
Managed decline - it's an art unto itself isn't it?
I used to run a lot as well but I have cut that down as I believe it is detrimental to health to run too many miles after a certain age - It tends to age people. Belly is not what it was but I still have defined 16.5 arms. I have detected a sort of deflationary effect on my physique that occurs year on year and no doubt this will accelerate more heading towards 60.
Managed decline - it's an art unto itself isn't it?
272BHP said:
I am in a similar situation. early 50s - 5'8 13.8 stone. I used to explode up on certain movements in the gym but now everything is very controlled - I might hit failure momentarily but never venture beyond it these days.
I used to run a lot as well but I have cut that down as I believe it is detrimental to health to run too many miles after a certain age - It tends to age people. Belly is not what it was but I still have defined 16.5 arms. I have detected a sort of deflationary effect on my physique that occurs year on year and no doubt this will accelerate more heading towards 60.
Managed decline - it's an art unto itself isn't it?
It is I think. If I crack it I am going to start manageddecline.com - the fitness portal for crumblies.I used to run a lot as well but I have cut that down as I believe it is detrimental to health to run too many miles after a certain age - It tends to age people. Belly is not what it was but I still have defined 16.5 arms. I have detected a sort of deflationary effect on my physique that occurs year on year and no doubt this will accelerate more heading towards 60.
Managed decline - it's an art unto itself isn't it?
Hang on a moment though, I'm in my 50s, not 80s. I am not quite ready for tartan slippers and Zimmer frame. It is merely that I don't think being big and bulky is massively useful anymore and i think it looks a bit odd on an older chap.
A practical example of why it' not helpful - one of my young children got stuck top a 8ft wall yesterday. I rescued him. Once upon a time I'd then just have jumped, but as I stood up there I concluded that my knees may no longer thank me for doing so. I called for a ladder.
I'm definitely in management mode (55 yrs old) no squats or deads due to a fragile lower back, I do an hour 2-3 times / week working chest/back/legs/shoulders and core in every session, alternating a heavyish (5x5) session with a lighter 5x10 session.
No injuries for some time, I mix in a yoga session and 2-3 sessions on the rower.
Seems to be working for me at the moment.
No injuries for some time, I mix in a yoga session and 2-3 sessions on the rower.
Seems to be working for me at the moment.
ORD said:
Either the OP has somehow managed to remain a novice for decades or is stretching the truth somewhat about blowing up with lean mass as soon as he lifts heavy. Also, 14 stone at 5'9 is not bulky. Sounds like an old timer looking for an excuse to take it easy 
It really doesn't take me very long, or to be accurate the last time I did it 2-3 years ago it didn't take me long, to put on a fair bit of mass. Certainly much easier than when I was young. However, with test sloping off I perhaps shouldn't make predictions about future gains should I seek them.5' 9" and 14 stone most certainly is bulky. Not in bodybuilding terms perhaps but I am not, and never have been, a bodybuilder.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff