Gaining weight and restoring reasonable muscle mass at 60+

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Something I am noticing in this 76 year old body is that I can injure myself so much easier now. Tendonitis seems to be the malady of the day. First I got it in my hip because I think I didn't pace myself with the running and didn't take days off for a month because I had this great idea that I could start running every day like I did in my youth and everything would just take care of itself. Well the tendonitis took me out of action for many months. Recovery takes a lot longer now. Then I decided that I'll just focus on my upper body, and I set a goal of getting to 10 pull-ups. I slightly modified my frequency to every other day, thinking that a day off in between should offer the interval rest required. I got to 7 pull-ups and suddenly my right elbow started hurting. The next day the left elbow followed suit. I'm almost certain it's tendonitis. I'll see my local doctor today for confirmation, but whatever it is, boy did it decimate any upper body work I might do.
So finally I realize that strength and endurance training at this slightly advanced age of 76 is not like anything I have ever experienced. I may have a glimmer of a process for running and walking and flexibility and balance, and I believe if I could only understand the body's new limitations I could even build strength, but I just don't know how to proceed. Has anyone else had this particular issue and found a way to work with it or am I just whistling dixie to try for such improvement?

Something I am noticing in this 76 year old body is that I can injure myself so much easier now. Tendonitis seems to be the malady of the day. First I got it in my hip because I think I didn't pace myself with the running and didn't take days off for a month because I had this great idea that I could start running every day like I did in my youth and everything would just take care of itself. Well the tendonitis took me out of action for many months. Recovery takes a lot longer now. Then I decided that I'll just focus on my upper body, and I set a goal of getting to 10 pull-ups. I slightly modified my frequency to every other day, thinking that a day off in between should offer the interval rest required. I got to 7 pull-ups and suddenly my right elbow started hurting. The next day the left elbow followed suit. I'm almost certain it's tendonitis. I'll see my local doctor today for confirmation, but whatever it is, boy did it decimate any upper body work I might do.
So finally I realize that strength and endurance training at this slightly advanced age of 76 is not like anything I have ever experienced. I may have a glimmer of a process for running and walking and flexibility and balance, and I believe if I could only understand the body's new limitations I could even build strength, but I just don't know how to proceed. Has anyone else had this particular issue and found a way to work with it or am I just whistling dixie to try for such improvement?

Hi Rod - Isn't getting older fun? I'm surprised your body waited this long to balk - mine started complaining before I was 50. I retired from a lifetime of running after my first round of hip replacements before age 55 - the surgeon was honest and said "you can wear these new hips out too." Arthritis and 2 lung diseases jumped in to offer their own challenges.

It sounds to me like you want to be the 80 year old who jumps in line at the Marine Recruiting booth at the fair and "shows them young 'uns" by doing pullups - you gotta listen to your body - so here's a question for you - would you walk up to the weight rack on your first day at the gym, load a set of barbells with your body weight and try to lift it? That's what your trying to do with pull-ups. Did that get your attention?

Now, let's talk about what you CAN do -
If it is tendonitis, get yourself to a rehab Physical Therapist - one who can evaluate you and your body mechanics, assess your strength, and give you a program to get started. It will seem silly, even wimpy at first, and mostly involve stretching and maybe some very light resistance with bands to start. Maybe some massage, Kinesio taping, heat and ice.

Once the healing is done, you'll start with baby steps - light weights, low reps, 2-3 times a week max, and only moving up SLOWLY - then you'll reach the limit that your (aging) body will tolerate.

Be sure to add a lot of stretching and strengthening exercises for ALL parts of your body from neck to toes - Senior Yoga (aka Chair yoga in some places) is my choice, modifying the routine to challenge myself. Also balance exercises. If you can take a few classes from a real instructor who teaches proper form, it is helpful. If not, You Tube is full of great examples - look for those that demonstrate proper form.

So here is an example, after 3 years of pain management PT plus years of experience, of my routine - Every morning 10 minutes of stretching before I get out of bed to loosen up arthritic joints. 3 days a week 45 minutes senior stretch & yoga, some seated, some standing, including 5 minutes of balance work. 2 days a week light weights and concentrated stretching of leg, thigh, hip and lower back. 5 days a week a brisk walk varying from 20 minutes to an hour. 2 days a week of rest from exercise.
Remember, house and yard chores like mowing, raking, gardening, mopping & vacuuming, hauling groceries, etc are also exercise. At 73, I will never be able to lift and toss my body weight like I could when I was 20, nor run a miles at 8 minutes a mile like when I was 40, but I plan to keep this mortal shell functioning for another 20 years or so...
How are your elbow doing?
Sue

You are correct that I want to maintain as much strength as my age allows, and I am quite fortunate to have no major mechanical issues to deal with. I'm certainly aware that I'll never ever approach the strength, balance, and flexibility of my youth, but improvement is possible; I'm sure of that. I just haven't known enough about the body to understand what the limits and conditions are for this age. I work with a trainer weekly and I've never hurt myself with his guidance. I have a fantastic physical therapist who so far has dealt with each self-inflicted injury successfully. Both of them are young, in their 30's, and although they know a lot about the ageing body, it cannot be an intimate knowledge since they have never experienced it. I sure was surprised how many things change.
I tried yoga but it just didn't register with me. It seems a bit mystical. Once upon a time I linked up with a Pilates trainer and was quite impressed with her approach, but of course I live in a rural village and have no access to that kind of trainer here. Someday I may have to begin chair workouts but that's not right for me now.
I just wish there was a verifiable approach to strength training and endurance for this age. but in the meantime I'll just have to pace myself more carefully and be sensitive to any new pains or physical glitches. There should be more known about this though. I see in this thread that each one seems to adjust to their own perception of what is required. And caution is the overriding concern. Perhaps it should be but I have had success in strength training with balance and flexibility improvements. I believe I need to keep pushing in that direction but it is so hard to figure out how much is too much.
I'll find out today whether my elbow problem is tendonitis or something else, and then start that recovery. At least the hip is getting good again so I can start running but from now on it will be running/walking with advice from my younger guides.

Yoga is the best for us🥰

You are correct that I want to maintain as much strength as my age allows, and I am quite fortunate to have no major mechanical issues to deal with. I'm certainly aware that I'll never ever approach the strength, balance, and flexibility of my youth, but improvement is possible; I'm sure of that. I just haven't known enough about the body to understand what the limits and conditions are for this age. I work with a trainer weekly and I've never hurt myself with his guidance. I have a fantastic physical therapist who so far has dealt with each self-inflicted injury successfully. Both of them are young, in their 30's, and although they know a lot about the ageing body, it cannot be an intimate knowledge since they have never experienced it. I sure was surprised how many things change.
I tried yoga but it just didn't register with me. It seems a bit mystical. Once upon a time I linked up with a Pilates trainer and was quite impressed with her approach, but of course I live in a rural village and have no access to that kind of trainer here. Someday I may have to begin chair workouts but that's not right for me now.
I just wish there was a verifiable approach to strength training and endurance for this age. but in the meantime I'll just have to pace myself more carefully and be sensitive to any new pains or physical glitches. There should be more known about this though. I see in this thread that each one seems to adjust to their own perception of what is required. And caution is the overriding concern. Perhaps it should be but I have had success in strength training with balance and flexibility improvements. I believe I need to keep pushing in that direction but it is so hard to figure out how much is too much.
I'll find out today whether my elbow problem is tendonitis or something else, and then start that recovery. At least the hip is getting good again so I can start running but from now on it will be running/walking with advice from my younger guides.