Ask the Experts - Strength and Conditioning

Answers from Danny M O'Dell:

QI am 50 yrs of age and weigh 108 Kg, I am 1.82cm in Height my resting heart rate is still in the mid 50s. After a lifetime in the military I still keep myself what I believe to be very fit.

I train on average 5 x a week. I usually alternate between swimming and Gym sessions consisting of weight training followed by CV (alternating sessions between elliptical cross trainer and static cycle

My sessions are generally of high intensity for someone of my age. I want to keep toned and carry on with strength training but I do not want to bulk out any more.

I would appreciate some training tips as to how I can reduce the weight I lift but keep up the toning and strength training.

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Answer:

Congratulations on keeping up with your physical fitness! Many of your age mates simply stop their activity once they leave their professional careers.

You are on a good program right now but it may be one that is causing a bit of boredom especially if you have been doing the same thing for any length of time. I suggest a change at least once every two to three weeks for all of my trainees who are as active as you are in the gym. Your body quickly accommodates to the physical demands then becomes neutral in its responses.

I don’t know if you are immediately following your resistance training with cardio or not but if so you may be better off doing them at separate times. Regarding your cardio; are you able to change your mode of exercise by rowing, skipping rope, running (notice I did not say jogging), punching a punching bag, or squatting for upwards of 150 reps at a time?

Since you did not mention the percentage ranges you are lifting in nor the heart rate area for your cardio it is hard to make suggestions for your particular program. However I can say this, if you are in the 80-90% 1RM area for the weights and doing 2-5 reps for 3-5 sets, your bulk will not drastically increase whereas your strength will continue to remain at a high level. In your case the recommendation would be to remain at the higher percentage level and at the low end of the rep ranges. Note: Prilephin’s table establishes the rep range from 1-2 with the sets at 2-4 so you are right in the ball park for staying strong and powerful but not bulking up to any large degree.

Injury is a possibility, along with the longer repair time at your age, (I can say that because I am older than you are) so you must perform perfect repetitions and not get sloppy with the technique or you will get hurt. Get in and out of the gym within 45-50 minutes for best results.

Before your sessions begin you will want to increase your energy stores by ingesting 25-50 grams of protein and carbohydrate. Within ten minutes after you are finished exercising repeat the process but raise the carbohydrates up to 50 grams.

Keep hitting it hard and smart,

Danny M. O’Dell, MA. CSCS*D