May 14th I put up a post on the weakness I had developed because of the pandemic. I had not been going to the gym because I was at high risk from COVID. I went fishing with my grandsons and needed help getting up to the dock. Enough! The main problem that interferes with normal activity is leg strength and progressive resistance exercise is a powerful tool to regain it. I was fully vaccinated and it was time to go back to the gym.
When I restarted my program in May, I could only do 80 pounds on a 15 repetition leg extension with 3 sets. Now I can do 110. I could only do 190 pounds on a leg press. Now I can do 240. That is a large increase in strength and it makes a big difference in function for an older man like me. Since I do 15 repetitions per exercise and 12-15 exercises it has a larger aerobic benefit than body building where fewer reps and heavier weights are used. This is a great way to maintain your ability to do the things you love if you are past 50. It is easy and it will make your life better and more independent.
Most exercise programs do not increase strength as quickly as progressive resistance exercise training. The key word is progressive. Most programs do not encourage 15 reps at the maximum weight you are comfortable with. Most programs do not increase the weight as you become more comfortable at the current level. Adding 2.5 to 5 pounds when you can handle it helps you continue to make progress.
I started back to the gym last week, primarily for the same reasons you’ve stated. I stopped going to the gym in late March of 2020, like everyone else, because of Covid restrictions.
It definitely feels good to be back! I have moderate osteoarthritis in my R hip that causes stiffness and pain, and a history of ACL repair with autologous tendon graft on my R knee.
I did continue to walk about a mile and a half at least 3 days per week, but was unable to do so at any speed, due to my walking partner being in her late 70’s with a history of a heart valve issue, COPD, and cranky knees. We mostly walked to help with our mental well-being.
Being out doors in nature really helped us both avoid mental decay. I had, however, noted some deterioration of function in my R hip, R knee and lungs. Knowing how to counteract those things, I was itching to get back in there! So I gently encouraged my walking buddy to join me once we were both vaccinated. She and her husband did indeed join me, and we are slowly getting back into the swing of things.
I wasn’t really surprised that I needed to almost start from scratch! But a few weeks in, I’m already starting to see some progress. My routine includes cardio on an upright elliptical for 20-30 minutes at the start and end of the weight circuit. I do a varied routine using multiple different weight lifting machines that target my core, legs, and arms. Like you, I started back with lighter weights to gauge where I needed to be, and have begun to increase weight and repetitions gradually over time. I have learned (sometimes the hard way), that core strength is vital to preventing back strains, as well as hip and knee discomfort. It also does wonders for my balance! The light to moderate cardio helps with my breathing and heart rate stabilization as well as core and leg/arm strength.
I was an avid hiker and Pickleball enthusiast prior to Covid, I hope to build up my strength and stamina enough to get back at least to some moderate to strenuous mountain trail hikes with my husband. Not sure about Pickleball at this point—a lot of joint strain and fall risks involved.
I was also doing some floor work—stretches, planking post-work out, and then about 15 minutes of meditation and breathing exercises to finish up. I will reincorporate those very soon as well. The meditation and breathing helped me leave the gym feeling refreshed and ready to move forward into my day.
It’s nice to know that I’m not “climbing back on the horse” alone. Next step is to get back into a moderate diet and remaster portion control! I find when I’m busy, I tend not to snack as much, so hopefully that will help. Being the time of the year for gardening and plenty of fresh fruits and veggies, has been helpful as well. Now, if I could just forget about bread, chocolate and ice cream, I should just shed the extra weight like water off a ducks back! 😜
Hope you’re well and moving forward happily,
Kind regards,
Carol R.