Many, if not most of you who I work with have medical issues and sore joints, muscles etc. But, we still enjoy life and it's activities because we workout and stay "in shape". I have been told I don't look (and definitely don't act) my age! I have some clients who are in their 60's, 70's and older who are skiing all winter, hiking, playing tennis, golf etc. The key is, to train for your lifestyle and work around the bumps and bruises that come with life.
Below are a few mistakes I've not only seen but been guilty of committing myself on occasion,,,
NO PAIN... ALL GAIN!
Working through the pain... That old school mentality is what got me to experience tendinitis in my left elbow from years of heavy bodybuilding. In fact I was recently working out with an old friend who I used to train with when I was a bodybuilder. During our workouts as recent just a few months ago, he would always yell during the middle of my sets, "NO PAIN BRO... NO PAIN!" During a set on the leg press with over 1,400lbs, I finally racked the weight and yelled back, "Are you nuts? That sh*t is heavy and hurts... I'm 46 yrs old... There's gonna be pain!" ha ha. I was joking at the time. But when if have an injury and work through the pain, we compensate by using other muscles rather than the targeted muscles as well as may sacrifice form, This creates even more strain on the injured area and can cause even more damage! This could cause further damage preventing you from working out for an extended period of time! Pain is a way your body lets you know there could be an issue if we don't train more effectively.
Instead, train "around the injury". Listen to your body! If your knees bother you, stop doing the specific exercise you are doing which creates the pain and move on to another body part or stop the workout completely if the injury is severe. Physical Therapist are amazing at what they do! They use various exercises and stretches to strengthen and increase mobility in specific joints and muscles. If you have back or knee issues... perhaps doing heavy squats and leg presses isn't the most effective way to train your legs! Having an experienced, CERTIFIED Personal Trainer work with you can help you to develop a program that is safe and effective.
I PICK THINGS UP AND PUT THEM DOWN!
I have never understood when "older people" in the gym tell me I shouldn't lift heavy weight because it's not good for me and my joints! For every decade over the age of 20, we can lose up to 2-5% lean muscle tissue if we do not strength train. So while our weight may stay the same, our body composition changes dramatically. We lose muscle and gain body fat! This leads to loss of muscle, strength and force. That translates into difficulty walking up stairs, carrying heavy things such as putting those dreaded air conditioners in the window every summer etc. Progressing in an effective strength training program will also increase muscle symmetry which will support our joints and increase connective tissue strength as well.
By adding power movements such as jump squats, kettlebell swings, leg presses... Basic Compound Exercises, early in the workout when your strength and energy are high, you can maximize training benefits. Generally choosing a weight which allows for reps between 8-12 with good form is ideal.
SAME OL'... SAME OL'...
I see the same people coming into the gym every day, doing the same exercise routine... every day... Dear God... don't you get bored?!? Heck, I think I've even seen people wearing the same clothes to the gym they've worn for the last 10 years!!!!!! The workout routine you were doing 10 years ago isn't going to be effective for the body you have now! Your need change! As we get older, our balance and core strength can become an issue. Why not try doing some exercises with a Bosu Ball or Physio Ball? I have introduced some Crossfit Training into my workout routine to maximize cardio as well as increase raw strength. When I was exclusively training for Martial Arts and Fighting, my training had to change dramatically from my bodybuilding training days. Many of my clients have "seasonal training". We will work on core strength, flexibility and increasing club-head speed during golf season but switch to ankle stability, balance, leg strength and cardiovascular endurance during hiking and skiing season. Our workouts need to reflect our lifestyles. In many cases our workouts not only are about aesthetics but function.
Focusing on multi joint exercises referred to as Basic Compound Exercises such as squats, deadlifts, pressing movements, rows etc will allow for your body to function more effectively as a single unit. And, by switching your workouts to reflect your "season" in life, you will be able to train your body in a way which will keep stimulating growth and health. Whether it be as simple as training in the winter months for balance and strength and during the spring and summer for cardiovascular endurance and aesthetics to actually training for specific sports you enjoy, changing your workouts up are must to prevent over use injuries, boredom and to stimulate growth.
*Always consult a physician before beginning an exercise program or training with an injury.