Gaining weight and restoring reasonable muscle mass at 60+

@rek, how is the tendinitis doing now?

This has been a very interesting journey. At first I was overwhelmed with how easy it was to hurt myself in training - tendonitis in the elbows and hip and knees. They all seemed to stem from too much stress during workouts. Doctors, physical therapist, trainer, and exercise massuese all agreed that it was tendonitis. I was offered physical therapy that didn't seem to help much, and injections which I decided against. My young trainer said that in his experience just giving the joints an extended rest was best and use ice and heat after any activity.
And I have to say he has been absolutely right. I really started focusing on not using those tendons and staying away from pain. After any small workout that involved those joints I applied heat and cold for 10 minutes and would apply voltaren to the joint for another 15 minutes. I'm just about completely well now with a lot of new knowledge. I need to limit my workouts at this age. I only go three times a week for 50 to 60 minutes a session. If anything hurts, I back off and try to do something in that area that just doesn't hurt so much. I spend more time on aerobics now than strength training. But I do have this one experiment going.
I've decided to try and increase my bench press weights. My trainer is guiding me and the process is revealing to me. In three weeks we still haven't actually tried to increase the bench press performance. Once a week we work through increasing loads for a specified number of reps and once a week I try to do as many pushups as I can in 20 minutes, taking breaks after I max out each time. I'm up to 80 push-ups in 2o minutes now with an eventual goal of 100. And I'm learning that bench pressing is not so much using the arms as it is using the legs and shoulders and back. And I'm beginning to understand that if I really take things slow and stop when it hurts, things go much better.
My left knee is the only joint that hurts at all this moment. And I damaged that knee 35 years ago so it's understandable. But even now I can improve things with this approach. I'm still not jogging again yet but I am beginning to take slightly longer walks in the woods with the dog with ice and heat afterwards.
I feel like I'm finally learning how to race like a tortoise!

(RCC) Bilateral LAMINECTOMY, FACETECTOMY AND FORAMINOTOMY (UNILATERAL OR BILATERAL WITH DECOMPRESSION OF SPINAL CORD, CAUDA EQUINA AND/OR NERVE ROOT(S), SINGLE VERTEBRAL SEGMENT; LUMBAR with MUHAMMAD MOSTAFA ABD-EL-BARR, MD
Expected on Thursday May 29, 2025
Add to calendar
Ambulatory Surg Center Periop
2400 Pratt St
North Pavilion
Durham NC 27705-3976

You've confirmed this appointment!
Procedures scheduled during your stay
Thursday May 29, 2025
(RCC) Bilateral LAMINECTOMY, FACETECTOMY AND FORAMINOTOMY (UNILATERAL OR BILATERAL WITH DECOMPRESSION OF SPINAL CORD, CAUDA EQUINA AND/OR NERVE ROOT(S), SINGLE VERTEBRAL SEGMENT; LUMBAR
Performed by MUHAMMAD MOSTAFA ABD-EL-BARR, MD
Prepare for your procedure

This has been a very interesting journey. At first I was overwhelmed with how easy it was to hurt myself in training - tendonitis in the elbows and hip and knees. They all seemed to stem from too much stress during workouts. Doctors, physical therapist, trainer, and exercise massuese all agreed that it was tendonitis. I was offered physical therapy that didn't seem to help much, and injections which I decided against. My young trainer said that in his experience just giving the joints an extended rest was best and use ice and heat after any activity.
And I have to say he has been absolutely right. I really started focusing on not using those tendons and staying away from pain. After any small workout that involved those joints I applied heat and cold for 10 minutes and would apply voltaren to the joint for another 15 minutes. I'm just about completely well now with a lot of new knowledge. I need to limit my workouts at this age. I only go three times a week for 50 to 60 minutes a session. If anything hurts, I back off and try to do something in that area that just doesn't hurt so much. I spend more time on aerobics now than strength training. But I do have this one experiment going.
I've decided to try and increase my bench press weights. My trainer is guiding me and the process is revealing to me. In three weeks we still haven't actually tried to increase the bench press performance. Once a week we work through increasing loads for a specified number of reps and once a week I try to do as many pushups as I can in 20 minutes, taking breaks after I max out each time. I'm up to 80 push-ups in 2o minutes now with an eventual goal of 100. And I'm learning that bench pressing is not so much using the arms as it is using the legs and shoulders and back. And I'm beginning to understand that if I really take things slow and stop when it hurts, things go much better.
My left knee is the only joint that hurts at all this moment. And I damaged that knee 35 years ago so it's understandable. But even now I can improve things with this approach. I'm still not jogging again yet but I am beginning to take slightly longer walks in the woods with the dog with ice and heat afterwards.
I feel like I'm finally learning how to race like a tortoise!

Excellent choice.....I too have been losing my muscle mass due to pain etc...However I read something in a fitness magazine and it really inspired me...I have been going to aqua fit...I feels so good on the joints but am ready to return to doing weights...all seated due to spinal fracture....All the best !!! I am 81 a former fitness instructor and active person....Am looking forward to re starting the engine!!!