A Complete Midlife Easy Strength Program (and Advice) for New Lifters, Beginners, and Those Returning to Lifting After a Long Layoff
I believe synchronicity isn’t chance or random. There is a Power at work in the cosmos that permeates the in-between. It is the Tao, the Logos, the All Pervading One that somehow, some way is always at work. What it is exactly, I’m not saying that I know. I don’t. But it is there, weaving its wondrous energy through the luminosity of the space-between-spaces. And, apparently, through my email, as well. Don’t worry. I have a point for the above sentences. This isn’t going to be one of my mystic-eyed ramblings—well, I guess I can’t promise that entirely—but I write the preceding because of some questions I received yesterday. (At least, it was yesterday as I type these words at this moment in time, which will be a different this from your standpoint reading it.)
In the morning, I received an email asking if I would write a beginner’s program or an article containing advice for the lifter in his 40s who’s just starting out or coming back from a long layoff. I replied to him that I would add it to my mental queue of training articles—I have about a dozen at the moment vying for creative dominance. In the meantime, I sent him a link to the article I wrote last month on Bill Starr’s advice for midlife muscle-building. But then I realized something: that article is probably better for lifters who have been training for decades, not guys starting out or coming back after a long layoff that has stretched into years. And then something else happened. I received two more emails in the afternoon asking essentially the same advice and the same suggestion, though both of those also asked about “easy strength.” Here’s the thing, too: I hadn’t received a single email asking for that advice for months. Oh, I get a lot of emails, but they’re generally from lifters who have a dedicated program, and need some advice tweaking it, and come from a wide range of ages, though most of them, for some reason, seem to be in their late 20s to mid 30s.
I believe creativity is an actual, living force. And, yes, I mean that literally. I used to not openly admit to such a thing. But, as I get older, and I care less about what others think of my thoughts—think them crazy all you like—I’m more apt to say (or write) the things I actually believe. Also, I’ve noticed that creatives—artists and writers alike, though writers are indeed artists, as are lifters—if they’ll open up about it, often believe things much the same, even if they don’t know exactly how to give voice to it. Elizabeth Gilbert is a writer who does give it voice, and this is what she wrote in her book Big Magic: “Just the other day, I heard a respected neurologist say in an interview, ‘The creative process may seem magical, but it is not magic.’ With all due respect, I disagree. I believe the creative process is both magical and magic… I believe that our planet is inhabited not only by animals and plants and bacteria and viruses, but also by ideas. Ideas are a disembodied, energetic life-form. They are completely separate from us, but capable of interacting with us—albeit strangely. Ideas have no material body, but they do have consciousness, and they most certainly have will. Ideas are driven by a single impulse: to be made manifest. And the only way an idea can be made manifest in our world is through collaboration with a human partner. It is only through a human’s efforts that an idea can be escorted out of the ether and into the realm of the actual. Therefore, ideas spend eternity swirling around us, searching for available and willing human partners. When an idea thinks it has found somebody—say, you—who might be able to bring it into the world, the idea will pay you a visit. It will try to get your attention. Mostly, you will not notice.”
Mostly, I don’t notice, either. Or I forget. Despite my relatively large creative output, what actually makes it to the page is about 1/10th of the ideas I think about but never get around to actually writing. For one, if I don’t write it pretty soon after the idea takes hold, I’ll lose interest. I think, in that case, the creative force has decided to move on to someone else who will write it. And so it does.
All of that is a pretty long-winded way of writing that, in this particular case, the muse at work decided to use a few of my readers to prod and poke me into submitting to this article. So, now, you’re staring at that prodding on your phone screen (or computer or tablet or whatever).
And, with that out of the way, let’s get down to business.
I’ve spoken with midlife lifters before who are discouraged that they didn’t take up lifting when they were younger. They’re now worried that they waited too long and don’t think they can make good gains due to years (and years) of a sedentary lifestyle. I often tell them that, first and foremost, don’t worry about the past. You can’t undo it but you can focus on the now and prepare yourself for the future. If you don’t begin lifting until you’re in your 40s or 50s (or, heck, 60s) it’s not too late. You can still make great gains. There are plenty of examples of lifters who have done just that. For another, you actually have an advantage. Although you may be out of shape, you haven’t subjected your body to years of wear-and-tear that some older lifters have put themselves through due to decades of heavy training. Although I’m still in good shape, and still quite strong, I also have days where I can’t even lift my right hand over my head because of a neck injury or my left hand because of a royally screwed-up rotator cuff or… okay, I’ll leave it at that, you get the point, but the list of my injuries is like Dalton’s medical chart in the movie Road House, the good one starring Patrick Swayze. I’ve had multiple surgeries and subjected my body to something bordering on abuse. Neglect, no. Abuse, yes. This means that you may be able to train heavier, in the end, than someone such as myself.
Okay, let’s look at a good program for the midlife lifting newbie.
Easy Strength for the Oldies
One mistake that older lifters make is in imitating their younger counterparts and using high-volume, low-frequency routines. This goes for you whether you’re just starting out or whether you’ve been lifting for decades. The midlife lifter who goes that route ends up in a state, oddly enough, of constantly overtraining and undertraining at the same time. They do too much work and then it takes them too long to recuperate. Because you are older, it will take you even longer to recover from such workouts than your younger lifting compatriot.
Easy strength methods are great because you can still train heavy (at least relatively so) while also training frequently. I think the easy strength model is the best approach for the midlife lifter who still wants to do some heavy training. If you’re an older lifter who doesn’t understand easy strength, here are the “rules.” I have posted these several times in recent articles, so, if you’re familiar with them, you can skip ahead to the paragraphs below it.
Train with full-body workouts using a limited number of basic barbell, dumbbell, or kettlebell lifts such as squats, bench presses, overhead presses, chins, dips, curls, cleans, snatches, or deadlifts.
Lift 5 to 6 days per week.
On average, keep your reps per set in the 1-5 range. Doubles and triples are probably the perfect “sweet spot.” Occasionally, you can do higher rep sets in the 8-10 range but only for 1 set.
You should also average around 10 reps per lift per workout. Pavel, in his and Dan John’s book Easy Strength, recommends these set/rep combos: 5x2; 2x5; 3x5,3,2; 3x3; 3x3,4,3; 3x4,2,4; 4x1,2,3,4; 4x4,3,2,1; 5x1,2,3,2,1. When training with only singles, drop your total reps down to 6.
Train between 80% to 95% of your one-rep max. Always leave a couple reps “in the tank.”
Go for a PR on either singles or reps on days when you feel particularly strong but don’t go “all-out.” Instead, go for a “near max.”
Vary the intensity throughout a training cycle. Here is Dan John’s recommendation for varying your training loads over the course of several sessions: 3x3 (heavy), 5x2 (heavier), 2x5 (light to moderate), 6x1 (working up to a “near max”), 1x10 (very light for “tonic” recovery set), 3x5,3,2 (moderate).
Those are the “standard rules.” But, for the older athlete who is new to training, a few modifications should be made, which I will explain below.
I’ll now walk you through a couple months of workouts that you can follow as written to get you started on your easy strength journey. Before you do them, however, it would help to have a “break in” week for your first week of training. So, for the first week back in the gym, do no more than the following:
Break-In Workout:
Do the following on Monday, Wednesday, and Friday (or any 3 non-consecutive days)
Front squats: 1 set of 10 reps. You can do these with a barbell, a dumbbell, or with double kettlebells. Do one set of bodyweight squats for 10 reps before you do this 1 work set. Select a weight where you could easily get double the reps if you wanted.
Dumbbell bench presses: 1 set of 10 reps (same methodology)
Double kettlebell cleans: 1 set of 10 reps
Barbell curls: 1 set of 10 reps. You can also substitute these with cable or band curls.
Do not attempt to do more than the above. Yes, it will seem easy. Maybe even ridiculously so. But most older lifters just starting out are surprised how sore they are from nothing more than that exact workout.
If you really feel as if you need it, you could do the break-in workout for 2 weeks. One week will probably suffice, however. Whether you do it for 1 week or 2 weeks, after that, do the following:
Weeks 1-4:
For your first 4 weeks, you will do a little less training than in standard easy strength. This will help your body adapt to the more frequent training that will follow it. So, for the 1st 4 weeks, you will only train 3 days, as you did for the break-in workout.
Monday
Front squats: 2 sets of 5 reps. As with the break-in workout, these can be done with a barbell, a dumbbell, or with kettlebells. For week 1, use a weight that is 80% of your 5-rep max. For week 2, 85% of your max. For week 3, 90% of your max. From that point on, basically, all of your sessions should use the 90% of your 5-rep max “rule” when doing 2 sets of 5 reps. All of the remaining movements follow the exact same methodology.
Dumbbell bench presses: 2 sets of 5 reps.
Chins: 2 sets of 5 reps. If you’re too weak (or too heavy) to do these, substitute one-arm dumbbell rows. If you can only manage 2 or 3 reps, then simply do 5 sets of 2 reps or 10 sets of singles. Either option will work well.
Barbell curls: 2 sets of 5 reps. Substitute with cable curls or band curls if you wish.
Ab work: 1 set. Select an exercise you enjoy and know you’ll stick with. Steep incline situps, regular situps, and the ab wheel are all good choices. Stop a few reps shy of failure.
Wednesday
Double kettlebell or dumbbell cleans: 2 sets of 5 reps
One-arm dumbbell overhead presses: 2 sets of 5 reps (each arm)
Walking lunges (dumbbell or kettlebell): 2 sets of 5 reps (each leg)
Dips: 2 sets of 5 reps. If you’re strong enough, do these weighted. If you’re not strong enough to use your bodyweight, then do sets of triples, doubles, or singles until you get 10 reps.
Ab work: Same as Monday
Friday
Repeat the Monday workout
On the 2nd week, you will do the Wednesday workout on Monday and Friday and the M/F workout on Wednesday. On the 3rd week, repeat week 1. And, yep, on the 4th week, repeat week 2.
After 4 weeks of 3 days a week, you’re ready for more training. You will now move to a 5 days per week regimen. I have listed the days below as Monday, Tuesday, Wednesday, Friday, and Saturday, but train on whatever days you wish as long as it adheres to a 3-on, 1-off, 2-on, 1-off schedule.
You will now add in a few different exercises, as well, but, overall, you don’t want to do too many different movements. After a few months of training, you can start adding in some new stuff, but only if you wish. I’ll discuss some of those options at the end.
Week 5:
Monday:
Front squats: 3 sets of 3 reps. For these, now that you have been accustomed to them for a few weeks, use a slightly heavier weight than what was used in week 4 for 2 sets of 5.
Dumbbell bench presses: 3 sets of 3 reps (each arm)
One-arm dumbbell rows: 3 sets of 3 reps. Even if you used chins in your first 4 weeks, switch over to one-arm rows now. You will still do chins, just not in this session.
Barbell curls: 3 sets of 3 reps
Weighted dips: 3 sets of 3 reps
Ab work: 2-3 sets. Start doing a little more work for your abs. If you only used one movement during weeks 1-4, switch over to some new movements, rotating between them at each session.
Tuesday:
Thick-bar deadlifts: 3 sets of 3 reps. If you don’t have access to a thick bar, purchase a pair of “Fat Gripz.” They will be one of the best purchases you will ever make. When training deadlift movements frequently, I like thick-bar work. Otherwise, I don’t think you should deadlift as frequently in order to prevent lower back injuries. That holds true even for younger lifters. Doubly so for the older trainee.
Double kettlebell or DB cleans: 3 sets of 3 reps
One-arm dumbbell overhead presses: 3 sets of 3 reps
Push-ups: 2 cluster sets of 2-3-5-10 (totaling 40 reps). To give your body a break from the heavy presses (and heavy training overall), and to stimulate your body in a different manner, you will start to add in occasional higher volume pushups.
Ab work: 2-3 sets
Wednesday:
Bodyweight squats: 1-2 sets of 20 reps. This workout is a “tonic” workout session to give your body a break from the heavy training so far.
Barbell bench presses: 1 set of 10 reps
Chins: 10 reps total, however you can get them. You can do 5 sets of 2 reps, 2 sets of 5 reps, or two clusters of 2-3-5
Alternate dumbbell curls: 1 set of 10 reps (each arm)
Ab work: 2-3 sets
Friday:
Front squats: 5 sets of 2 reps. You should use a weight slightly heavier than what you utilized for 3 sets of 3 reps. Same for the movements that follow.
Dumbbell bench presses: 5 sets of 2 reps
One-arm dumbbell rows: 5 sets of 2 reps
Barbell curls: 5 sets of 2 reps
Weighted dips: 5 sets of 2 reps
Ab work: 2-3 sets
Saturday:
Thick-bar deadlifts: 5 sets of 2 reps
Double kettlebell or DB cleans: 5 sets of 2 reps
One-arm dumbbell overhead presses: 5 sets of 2 reps
Push-ups: 2 cluster sets of 2-3-5-10
Ab work: 2-3 sets
Week 6:
Monday:
Front squats: 2 sets of 5 reps
Dumbbell bench presses: 2 sets of 5 reps
One-arm dumbbell rows: 2 sets of 5 reps
Barbell curls: 2 sets of 5 reps
Weighted dips: 2 sets of 5 reps
Ab work: 2-3 sets
Tuesday:
Thick-bar deadlifts: 2 sets of 5 reps
Double kettlebell or DB cleans: 2 sets of 5 reps
One-arm dumbbell overhead presses: 2 sets of 5 reps
Push-ups: 2 cluster sets of 2-3-5-10
Ab work: 2-3 sets
Wednesday:
Bodyweight squats: 1-2 sets of 20 reps. This is another tonic workout to prepare you for the next two sessions.
Barbell bench presses: 1 set of 10 reps
Chins: 10 reps total, however you can get them.
Alternate dumbbell curls: 1 set of 10 reps (each arm)
Ab work: 2-3 sets
Friday:
Front squats: 6 sets of singles. This will be your heaviest session yet. Use weights heavier than what you utilized for 5 sets of 2 reps.
Dumbbell bench presses: 6 sets of singles
One-arm dumbbell rows: 6 sets of singles
Barbell curls: 6 sets of singles
Weighted dips: 6 sets of singles
Ab work: 2-3 sets
Saturday:
Thick-bar deadlifts: 6 sets of singles
Double kettlebell or DB cleans: 6 sets of singles
One-arm dumbbell overhead presses: 6 sets of singles
Push-ups: 3 cluster sets of 2-3-5-10. Notice the addition of another cluster set.
Ab work: 2-3 sets
Week 7:
For this week, you will reduce your training down to just 2 days. The purpose is for a light “de-load” after 2 weeks of 5-days-per-week of training.
Monday:
Front squats: 3 sets of 5, 3, and 2 reps. For your first set, use a weight for what you would use if you were doing 2 sets of 5 reps. Add weight on each subsequent set.
Dumbbell bench presses: 3 sets of 5, 3, and 2 reps
One-arm dumbbell rows: 3 sets of 5, 3, and 2 reps
Barbell curls: 3 sets of 5, 3, and 2 reps
Weighted dips: 3 sets of 5, 3, and 2 reps
Ab work: 2-3 sets
Thursday:
Thick-bar deadlifts: 3 sets of 5, 3, and 2 reps
Double kettlebell or DB cleans: 3 sets of 5, 3, and 2 reps
One-arm dumbbell overhead presses: 3 sets of 5, 3, and 2 reps
Push-ups: 3 cluster sets of 2-3-5-10
Ab work: 2-3 sets
For weeks 8-10, repeat weeks 5-7, attempting to “beat” all of your previous weights. Do NOT worry about it if you have workouts where you can’t do that. It’s natural on some training days to simply be “off.”
Once the 10 weeks of training are up, you can keep going in however many 3-week cycles that you want, though you might want to start substituting same but different movements into the rotation.
The exercises that I have suggested are ones that I believe are better on the joints for older lifters. However, if you know your body can handle it, you can do barbell back squats instead of the front squats and barbell bench presses instead of dumbbell bench presses from the beginning.
After 10 weeks of training, your body might also be in need of some lighter workouts overall. This would also be a good time to rotate in the workout I suggested in the Starr-inspired article “Midlife Muscle Builder.” In fact, you could probably train for a year straight (or more) simply rotating back and forth between the two programs.
If you’re a younger lifter who wants to utilize this program, then, yes, it will work well for you, too. The only difference, however, is that you don’t have to do just 2 days of training on weeks 7 and 10, though you certainly can. I have worked with a few “low-volume lifters” over the years who thrive best on less work—sometimes far less—than the average trainee. So, if you’re younger and that describes you, stick with weeks 7 and 10 as I have outlined them.
Make sure that you eat well while on this program. Once you reach the midlife point, and beyond, proper nutrition is more important than ever. You need enough protein and enough calories—but not too many calories—on a daily basis in order to recover but you also need to ensure that you’re eating “clean.” In addition to eating 1 gram of protein per pound of lean mass daily, make sure you get enough “healthy” fat and “good” carbohydrates. You also need to stay away from added sugar. As you get older, sugar can really increase your inflammation.
I also advise you to take a joint supplement. Good supplements for your joints include, but are not limited to, glucosamine, chondroitin, MSM, white willow, turmeric, ginger, and boswellia. Try out a couple of different supplement brands until you find one that seems to work. Also, it takes most of those supplements a week or two before they’re in your blood stream and you can notice a difference. So, don’t stop taking them after a couple of days just because you don’t feel as if they’re doing anything. Joint supplements are more important the older you get.
In addition to weight training, good nutrition, and proper supplementation, you need to do some cardiovascular activities to keep your heart healthy and strong. One of the easiest things you can do is to simply go for a long walk once you’re finished with your weight sessions. I like to go outdoors or hike in the woods. Walking in nature doesn’t just help your body, it aids your mind. I’ve suffered from fairly crippling depression and anxiety at times in my life, and it got worse as I aged. Nature walks—along with daily meditation, I must add—drastically improve and boost my mood and mental well-being.
You often hear, or read, that “age is just a number.” While that may be the case, it’s still a number that you have to respect and understand. But don’t let your age hold you back from achieving your strength and fitness goals. It’s never too late to start training. All you have to do is get started.
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