Gaining weight and restoring reasonable muscle mass at 60+

Posted by xmohasci @xmohashi, Mar 22 4:20pm

I have turned 68 and my weight has been reducing despite maintaing balanced diet. Recently, I joined the gym to stay fit and restore reasonable muscle mass. I hope I am on the right path to strengthening my maturing body.

Interested in more discussions like this? Go to the Aging Well Support Group.

willow5 | @willow5 | Apr 13 9:48am

In reply to @cantab "Try “YouTube” . It has many of the things you’re interested in learning about, mostly free." + (show)

A woman named Carolyn Jordan has a youtube challenge. Most are free. She has a group you can join, also. I think she’s great and have done a number of her workouts. Many of them (maybe all, don’t know) use your own body weight for the workout. Good luck!

willow5 | @willow5 | Apr 13 10:01am

In reply to @rek "You are correct that I want to maintain as much strength as my age allows, and..." + (show)

@rek

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.

Jump to this post

Hi Rod - yes, how much is too much, i can almost always accomplish what my trainer asks me to. Should i? No. He won’t push me beyond what I can do, but ultimately it’s up to me to say I need to back off. I pay the price next day.

Finding the balance of how hard to workout with weights (which I really like) and not do too much so I can run, walk or bike the next day, i.e., not be pooped, is my challenge. Always looking for that balance. Since my running distance is very minimal I need to do more biking, or maybe water aerobics to get my aerobic workout.

Fun story, was at ER yesterday (that wasn’t fun) but when nurse was drawing blood, something about my veins he commented, Oh, you must be pumping iron. Glad to see my efforts show!

Btw, there is a fun email I get regularly - Geezer Jock (Google for address) very inspiring stores about older athletes.

Since I post here regularly, I’m 71 live north of San Francsico. Started running at 35, pretty much running only til I was in my 50s, then sporadic weights, swimming. Due to a few foot operations, since 2022, never have gotten back to running byond 2 miles - workout with trainer twice a week on weights, and use a peleton once or twice a week. Would like to get running miles back up to 3 days a week, 3 to 5 miles. We’ll see. In the meantime I do something most days. This website is so supportive and I love that it is nonadvice giving, but sharing what works for us.

Sirref | @sirref | Apr 13 1:33pm

In reply to @willow5 "Hi Rod - yes, how much is too much, i can almost always accomplish what my..." + (show)

Geezer Jock has excellent inspirations from all on that list.

gamatthews03 | @gamatthews03 | Apr 15 2:21am

In reply to @celia16 "I just resumed running on the treadmill. Modest speed and duration, of course. I realize it’s..." + (show)

IM 85 WITH Parkinsons in addition to advanced spinel stenosis and have knee replacement in May, I hope. So my walllking is limited as well as standing for more a few minutes. But exercise is a must for PD, so bought some dumbbell weights and ordered and put together a recumbent bike to keep my knee muscles tuned up for surgery. Wish I could gain some weight as PD has caused me to loose a lot.
GAry