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Frequency of muscle groups at 66 years old.

Mr Drysdale

Mr Drysdale

Active Member
I’m determined to get in better shape this year. Cardio will be on the menu at least five days a week. As far as building strength goes, I don’t know how often to work the muscle groups. Arms, legs, back, abs and upper body. I’m 66 years old, 5‘ 10” and 202 lbs. Completely out of shape. Also any supplements?
Advice?
 
I would agree.
To add start off slow and work your way up! If you don’t it’s real easy to quit because it hurts and it can be unforgiving at first.

I’m also starting back to getting into shape. Walking to start. Try to get 10k steps in a day. Drink lots of water and try to eat well. Very basic and easy to do.

If you want to do the gym then a trainer might be a real good idea. I hate the gym so I go to the hills by my house to get my workouts. I also have a recombinant bike and a stair stepper at home I will also use.
 
Good advice above. As far as supplements, if you get a trainer they will probably recommend something. If you don’t, go with what tastes the best to you, if you can’t drink/eat it, you won’t use it. A bunch of options out there now and I think they are all similar for what’s in them.
 
I've been an athlete since I was young, 43 now, forever I've tried to come up with the "perfect workout plan" and I've finally realized that going to the gym once a week and doing "whatever" is better than doing the perfect workout once a month here and there etc...

push, pull, legs, you can work your whole body, although I prefer to split it up in to 2 workouts. ie bench, row, legs, 1 day another day you can do pull ups, military press, legs, 3 compound lifts will do it.

my goal for 2024 is to lift the full body once a week for the year....


get 40-50g of protein at breakfast and dinner.
 
just remeber geeting in shape is not quick or easy, but it is needed. Go for the long term route. I have been in shape all my life and in my mid 50's. Work out dvds or youtube videos are a better option than going to a gym for me.
 
I am not a bodybuilder or fitness expert by any means. However i do go to the gym 4 days a week. My 63 year old father joined me for 6 months and was doing great. We were seeing good results too. Please keep in mind this man never worked out a day in his life so i kept it really simple and easy because i wanted him to come back. I broke it down like this for him. Day 1 Back, Day 2 Biceps/Triceps, Day 3 Legs, Day 4 Chest. These would be low weight high rep workouts. A lot of our workouts were focused soley on getting his range of motion better. He couldnt reach down and tie his own shoes when we started. I also had him do 1 mile on the eliptical to start our workout. This was a very easy workout. Unfortunately he caught pneumonia and covid and I havent been able to get him back in the Gym since. I think mainly he got lazy again and he probably was doing it more for me than himself. And we all know if you are motivated to help yourself, you will never do it.
 
Thanks for the replies. I hit the gym the past two days with cardio both days and arms/upper body the first day. Thinking legs the third day and repeat. i am a very disciplined person and when I set my mind to something I usually complete it. Also I didn’t mention that I had a hip replacement in 2018. No problems with it at all although they did tell me not to water ski or run marathons. Also drinking a lot of water and eating right. No sweets, bread or potatoes.
 
I would recommend full body workouts to start, three times per week 2 to 3 sets of 12 to 20 reps. there is certainly more than one way to skin a cat. I also would recommend a trainer. I’m biased though, I am one and did for 20 years and have been in the industry for 25. Be careful with supplement recommendations because technically, unless a registered dietitian, supplement and menu plans should not necessarily be provided. It’s a tricky piece in the industry. In most states it’s outside the scope of practice. Just some food for thought.
 
Finsandtines said:
I would recommend full body workouts to start, three times per week 2 to 3 sets of 12 to 20 reps. there is certainly more than one way to skin a cat. I also would recommend a trainer. I’m biased though, I am one and did for 20 years and have been in the industry for 25. Be careful with supplement recommendations because technically, unless a registered dietitian, supplement and menu plans should not necessarily be provided. It’s a tricky piece in the industry. In most states it’s outside the scope of practice. Just some food for thought.
Click to expand...

what he said…
 
archeranthony said:
I am not a bodybuilder or fitness expert by any means. However i do go to the gym 4 days a week. My 63 year old father joined me for 6 months and was doing great. We were seeing good results too. Please keep in mind this man never worked out a day in his life so i kept it really simple and easy because i wanted him to come back. I broke it down like this for him. Day 1 Back, Day 2 Biceps/Triceps, Day 3 Legs, Day 4 Chest. These would be low weight high rep workouts. A lot of our workouts were focused soley on getting his range of motion better. He couldnt reach down and tie his own shoes when we started. I also had him do 1 mile on the eliptical to start our workout. This was a very easy workout. Unfortunately he caught pneumonia and covid and I havent been able to get him back in the Gym since. I think mainly he got lazy again and he probably was doing it more for me than himself. And we all know if you are motivated to help yourself, you will never do it.
Click to expand...
Thanks for the information, I will start doing this with my Father, he is 62 years old.

Sorry for the bump, I just wanted to recognize this post.
 
Last edited:
Original poster here. Last year didn’t work out so well. A bad bout with Covid and then a hand surgery sidelined me. I got back in the gym recently and just finished my fourth week. Walking 40 minutes per day and increasing speed and incline every two weeks. Started weights at a comfortable level and increased weight after two weeks. Increasing again this week. I have lost seven pounds pretty quickly and at least an inch in the waist. I am 67 years old now and getting ready to retire at the end of the year. I’m eating right and drinking a lot of water. It’s amazing how much better I feel after just four weeks. I hope to remain disciplined. Also just gave up a 23 year habit of dipping. The wife is proud of me and I am too.
 
Mr Drysdale said:
Original poster here. Last year didn’t work out so well. A bad bout with Covid and then a hand surgery sidelined me. I got back in the gym recently and just finished my fourth week. Walking 40 minutes per day and increasing speed and incline every two weeks. Started weights at a comfortable level and increased weight after two weeks. Increasing again this week. I have lost seven pounds pretty quickly and at least an inch in the waist. I am 67 years old now and getting ready to retire at the end of the year. I’m eating right and drinking a lot of water. It’s amazing how much better I feel after just four weeks. I hope to remain disciplined. Also just gave up a 23 year habit of dipping. The wife is proud of me and I am too.
Click to expand...
Congrats, are you taking any supplements or vitamins? my dad just started with Omega 3
 
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