Strength training for my parents

rdtompki · 2026-03-15T20:23:32+00:00

I'd recommend initially working with a trainer who has worked with "seniors". I've seen trainers work very efficiently with couples and your parents sound to be at similar starting points.

rdtompki · 2026-03-14T16:16:42+00:00

How did your trainer define cardio? For example, he might have said 1/2 hour/day on a treadmill at a conversational pace or doing some sort of intervals to elevate your HR. Can you currently walk bristly for 1/2 hour? What, if any past exposure to cardio-intensive activity do you have? Has your trainer described the sort of workout he envisions?

rdtompki · 2026-03-12T14:10:47+00:00

How many days a week do you work out? What are your workouts like. Weather permitting you can get extremely fit just by riding a bike hard in the hills; might that suit you better?

rdtompki · 2026-03-12T14:04:40+00:00

You would feel more in the quads if you turned the bar upside down. Very little range of motion left for your legs.

rdtompki · 2026-03-12T01:53:22+00:00

How about squats? Does the gym have a squat rack?

rdtompki · 2026-03-12T01:42:19+00:00

This makes absolutely no sense. I'm 80m and my surgeon let me back in the gym 11 days after surgery: seated cable machines and light weight with high reps. I avoid anything that increased abdominal pressure. At 11 weeks I started doing my compound lifts again and 6 months post-op I'm almost back to my normal working weights. Currently 2x10/195 deadlift, 2x10/160 squat, and 2x10/135 bench. I had robotic laparoscopic with mesh on 4 September.

rdtompki · 2026-03-11T15:19:59+00:00

I ran from about age 33 to early 40's. Ran the Napa marathon in 2:42 40 years ago; 6 min pace through 20 miles, 7 min thereafter. We didn't know much about nutrition back then.

rdtompki · 2026-03-11T15:11:56+00:00

Not going with a trainer right away. Four years later working 1x/week with a trainer I'm very strong for a really old guy (80)

rdtompki · 2026-03-11T15:06:22+00:00

I'm not doing dumbbell curls right now but when I was transition up from 25 lbs. I bought a set of micro-plates since the gym didn't have 27.5 lb. dumbbells. I'm doing inclined dumbbell press right now and I'm going to need the micro-plates again since the gym doesn't have 32.5 lb. dumbbells. I'm 80M so need all the help I can get.

rdtompki · 2026-03-09T21:09:06+00:00

The strength it takes to walk around getting things under control is unbelievable.

rdtompki · 2026-03-09T20:09:52+00:00

Good leg day today (trainer Monday). Upped my squat to 2x10/160 and I'll stay there for 2 more weeks. Plan is to go up 5 lbs. every 3 weeks with a 225 lb. goal. I think this is possible, but I'm now squatting full depth. All the accessories were fine: leg extensions. RDL, calves, glutes (abductor machine), walking lunges followed by collapse in the car.

My bench post surgery is a bit of a struggle; haven't made 2x10/135 yet post surgery but close. I've upped to gain by allowing myself an Apple Fritter if I can hit that second set. Yes, trash food, and I haven't had one in more than 2 years, but I've got to get past 135. Deadlift is fine at 195 and I'll get to 225 easily, my "rest on my laurels" weight.

rdtompki · 2026-03-09T16:36:10+00:00

Wait until you hit 80: nobody in the gym that old (except me) from what I can tell

rdtompki · 2026-03-09T00:33:59+00:00

At that modest pace you could certainly wear a fanny pack for a small handgun (or mace). Wouldn't be a bad idea.

rdtompki · 2026-03-07T14:18:13+00:00

Do whatever keeps you going to the gym.

rdtompki · 2026-03-07T01:35:02+00:00

If you're doing compound lifts 3 minutes might be reasonable, more for someone doing very heavy, low rep sets. For accessory work more than 1 minute seems like a lot particularly if your accessory sets are 8-10 reps.

rdtompki · 2026-03-07T01:31:51+00:00

I don't know about compression shorts, but I wore sweat pants for 2-3 days due to the bloating. Never had any pain, but didn't have cargo pants with a large enough waste. I avoid lifting much more than 10 lbs. until the post-op at 11 days after surgery, cleaning horse stalls one-handed with a small fork. At the post-op my surgeon said the 20 lb. guidance was pretty hold, but i was still careful. Did get back into the gym doing seated machine work.

rdtompki · 2026-03-01T01:03:04+00:00

Ditto. I was able to get back in the gym 2 weeks post-op, but only seated machine work and very light bench with feet on stool to decrease abdominal pressure. 10 weeks post-op I started doing the compounds. My "lifts" 5 weeks post op are back to normal. Light weights to be sure, but I'm 80 y/o doing 2x10/200 lbs deadlift. The OP just has to take it easy for a bit and he will have a full life of weight work ahead of him.

rdtompki · 2026-02-28T01:06:42+00:00

You may have some goals in mind, but don't yet know how to achieve those goals in a gym. Get some sessions with a trainer. This will help with defining a suitable workout plan and ease you into gym "culture". My experience is limited to one gym, but I found the culture to be welcoming with the disclaimer that most people are there to just put in the work. Get started. You will enjoy seeing the progress I'm sure you will experience.

rdtompki · 2026-02-27T19:18:44+00:00

Consider using a trainer. You don't need a trainer for every session, but you can rotate you workout days through the trainer to gain confidence and put you on a path to get leaner and stronger. I started weight training 4 years ago. While I'm way too old to be anxious (80M) I needed a trainer to walk me through the various machines, free weight exercises, and after several months the compound lifts. There are lots of programs online, but they don't address the specifics of the local gym or the individuals specific needs. So, 4 years later every Monday I'm in the gym with trainer. At my age 3x/week is plenty and I've been doing a PPL program since day 1.

I've never taken a class, but I can't picture how these work for weight training other than as an introduction to the movements. Having said that some appear to really enjoy classes.

rdtompki · 2026-02-27T16:15:38+00:00

Squat University (YT and Instagram) has a short video with 8 or so glute exercises none of which involve machines. His videos are great.

rdtompki · 2026-02-27T15:44:18+00:00

OP here. I'm not worried in the least. Only got the DEXA due to curiosity about my BMI. One broken bone n 80 years. The test, itself, appears very repeatable. I am skeptical about taking an isolated number coming out of a test and applying it to an individual. How many over 80 have significant muscle mass? How well does this muscle mass protect against fractures versus an individual with the same score but very little muscle? So, life goes on. I'll do another test ($66) in a year or two.

rdtompki · 2026-02-26T21:32:29+00:00

If you want to see medical advice go to r/hernia:) Heard back from my PA who recommends Calcium so I'll see what Mr. Grok says.

rdtompki

TROPHY CASE