age adaptations to routines | Lifting 101 | Forum

Post edited 7:11 am – February 4, 2012 by Darrin

Hi Darrin:  You have been very encouraging and helpful to me over the time–about two years–since I have been buying and using your ebooks even though I am not your "typical hardcore bodybuilder."  I am a 71 y/o woman who still runs and lifts with some adjustments for my age and various arthritic conditions.  I love the FBA  program.  I own also the 6 X  6 X 6, fat burner ebooks.  I have been able for the first time to complete first cycle in your periodization plan (previously cut short by various time & body constraints).  Now I will start the 6x6x6 cycle on 2/13/12–but looking through it looks like parts of it need to be adapted to my age/gender and equipment I have on hand (free weights & trimax machine, several cardiac machines.  I run outside with my trust Garmount icebug running shoes. I know this is lengthy  but I wanted to fill you in on my limitations.  Please send me advice on how to adapt your 6x6x6 program for this elderly "little old lady" who refuses to go down easy.  Been working out most of my life & do not plan to quit now.  If there is a charge for your advice I will remit it promptly.  You are a blessing to me and to many others. Joanne Pearson, Whitefish, MT

Hi Darrin Thanks for your reply.  I'll be more specific & concise on my reply.  I am no longer competing, except to stay in the race of life. Last two marathons I ran in were 2005 (65 y/o 5:24") & 2006 (66 y/o 5:29"–severe intestinal problem slowed me down).  As a concession to various wear & tear issues in my back & joints I no longer run 70 mile weeks–more like 25 to 30 mile weeks mix of slow outside & intervals on treadmill. I have all your ebooks except Hypertrofreak.  Lifetime of weight WO's, 35 years of running.  Lifetime interest in collecting & using books, trainers, and now internet info on exercise.  So I  am way more knowledgeable & experience in fitness training than most women my age.  But of course not expert like you!

My goals: 1) get stronger or at least preserve strength for life activities–large vegetable garden in Summer and demands of living in a 100 year old house & lifting huge cooking pots (make my own cottage cheese, buttermilk, yogurt). 2) cardio health preservation–I LOVE to run albeit VERY slowly now 3) some flexibility stress reduction trying to learn yoga & tai chi.

Specific questions on 6x6x6 are how to substitute, which alternative exercises to use for "hanging jump Shrugs", Military press.  I have been using DB's for bench presses and front squats, and hang and cleans in the Full Body attack routines.  My shoulders are very stiff and arthritic & have had rotator cuff surgery. I also use weights so light that you would laugh if I named the poundage–but they are heavy enough to challenge me & I know how to gradually increase the weights.  I am a "nerd" when it comes to creating workout logs and training plans for my own strength, running, and stretching routines/programs (in excel worksheets).  In sum I'm obsessive about most things I'm interested in be it exercising or gardening or cooking. Your ebooks and WFN website and kind advice have helped me gain strength enough to amaze my husband with my work/ energy gained through your FBA program followed for 1.5 years.

As I have worked with some older clients I do wish to add a few things for you Joanne.  As an older individual make sure you are taking your creatine.  (Look in "The Creatine Report", to which I've alluded to several times before, for reasonings; cell reproduction in particular.)  You also will have naturally lower cellular energy and repair.  Take EXTRA rest (6 days a week MAY be hard for you); best way to remedy this is make your week and 8 or 9 day week instead of a 7 day week. (2 days, rest day; or 3 days, rest day)  Your joints (arthritis in particular) will thank you; same applies for Icing after high impact days, like heavy squats and deads.

Personal issues (mostly non-related).  Learn proper technique with cleans, Dumbbells are unnecessarily hard on the wrist (and rotator cuff if the proper weight is used due to the shape.  If nothing else… use a kettlebell if you can get to one instead of a dumbbell.  Front squats, are a bit unnecessarily hard also with Dumbbells.  Take the time to learn to do them with a bar.  Also, even for a youngster that is SUPER high mileage for cardio.  Do intervals instead, esp. since you are going to be lifting.  This plays a big part into recovery as well.  You need TIME and nutrients to rest.  You can't get that if you spend that much time running (keep in mind you should always do cardio ON leg days and AFTER your lifting, NOT on "days off" on legs).