Weights for over 50, my experience

ffp20

Im about the same age as you guys...i went from 238 down to 183, now keeping steady at 190. Waist from 38 to 32. I do basic stuff like lifting, squats,dumbell squats, overhead press, bridging and lots of push ups. It took quite a while before i built some chest and shoulders. I got discouraged like i did whenever i hit the gym when i was younger, this time i just pushed the feeling aside and got it done.

EinMan

Well I went through another round of pain and realized that it was not the bench pressing, but the curls that were hurting my shoulders.  I'm not rocking back and forth, I'm standing absolutely still, but that seemed to make a difference.  Last night, I put 2 x 25's on the barbell and had no issues. I'll raise it cautiously.  I was up to 40 on each side last year.  Good work @ffp20; I went from a 38 to a 34. I have yet to get to squats - knees and lower back caution, but like you and nubby, I love it and want to continue

SignorePillolaRossa

i was deathly afraid of squats given my history of back and knee problems and my age and obesity

i started with no weight / no bar .... just pretending i had a bar on my shoulders and practicing going down and up without my knees extending much past my toes and focusing on keeping my back straight and moving my butt out and down to start the motion instead of bending forward from the waist ... i did 5x5 of these per night for a week and it gave me confidence that my knees were ok and my balance was good and my back didnt hurt ... i made sure to breathe in deeply and hold it - pushing my abdomen out to brace my core -  before i started the downward squat motion, 

then i did a light bar 5x5

then the 45 lb bar alone ... then added 5lbs each time for 5x5
my back and knees feel fantastic and i'll squat 225  for 5x5 tonight

EinMan

Thanks. I haven't worked up to squats yet, but I do know how important they are.  What I have done though, is raise my bench press from 10 on each side to 25 and now 30, without pain after. I've also increased my pull-ups from 4 to 7 yesterday.  I'm talking slow, fully controlled pull-ups, like a robot arm lifting me up.  No damage. I will continue, I love it!

EinMan

I did 3 sets of 10 and 1 set of 7 reps with 35lbs on each side bench press today.  Still no injuries after spacing my arms out more tucking my elbows in to my body and not going all the way down to my chest.  I did 7 and then 3 pull ups too.  I feel great and will increase to 40 next week.  After that I intend to get on to more muscle groups.

EinMan

I did 1x7, 1x6 and 1x4 with 45lbs on each side with no injuries or pain.  I was able to improve my incorrect technique and it made all the difference. I will increase 5lbs per side next week.

SignorePillolaRossa

great !!

i am up to 110 for 5x5 in bench ... not great, but at least its improving
will try for 115 next time

never_again

Had my last workout with my personal trainer today.  Told him I wanted to see where I could get with max lifting.  Today was push day but he'd already challenged me on squat (275) and deadlift (315).

I've struggled with bench press, not getting over 135 over several cycles.  Today I got 5 reps at 165 and finished off with 6 of 135.  The 135 felt like nothing then.

Also did a PB of 100 lb overhead lift. 

EinMan

wow, that's awesome.  I assume the trainer is making sure your form is correct.  The deadlift seems it would feel amazing. I'll have to get a trainer before I attempt that.  Today I did 35 on each side, 10, 8, 8, 10. When I get to 50 reps, I'll add more weight. Meanwhile, I can feel all my muscles working and no painful shoulders after.