Go CRAZY! You’re young and you’ll bounce back so this is the time to do workouts like Crossfit, Obstacle Races, Parkour, and more. This is the age where you learn from your mistakes so make them count!
You’re still young but not that young. Things are starting to ache and hangovers are far worse now. You can still push yourself but you won’t heal as fast. Focus on tempo rather than speed in your workouts. Basic split routines and moderate HIIT style workouts will be fine.
Whether you like it or not you’re now getting older and you know how far to push yourself. One of the biggest issues that will become apparent is your lack of mobility. You’re going to get stiffer and chronic joint pain will be your wakeup call. Time to start practicing Yoga and perform daily physical therapy drills. Even if you don’t have many issues it’s still worth practicing mobility drills to keep your body healthy and durable for the years to come.
Low T anyone? Yep, it’s been kicking in for a while but this is when you begin to notice a few things: you’re not nearly as energetic, muscle mass is dropping, and your sex drive is in the slow lane. Time to kick it back up! One of the best ways to do this, aside from T boosters from your doctor, is to hit the weights! Not ‘crazy fast’ hit the weights but more of a ‘slow, steady, but intense’ hit the weights. Your workouts should focus on strength. Remember that barbell you used to lift in highschool and into your 20s? Well, time to pick it up with bench pressing, squats, deadlifts, and presses. Throw some pull-ups, dips, and lunges into the mix. Here’s a hint: lower body strength lifts boost testosterone. So don’t skip your squats!
At this point whatever you’ve done in your 40s and 50s will lay the ground work for the next decade. If you’ve been following my advice then stay on track. If you’re noticing joint pain more often then switch to bodyweight exercises. Trust me, you’re not as light as you used to be so you have plenty of weight to use as resistance. Try using TRX or other suspension tools for your routines. It’s easier for you to manage the level of resistance with a quick adjustment of your body position while still getting one heck of a workout and keeping that muscle on.
70s and beyond
If you’ve made it this far, then, congrats! Whatever you’re doing, or not doing, seems to keep you going. My only suggestion is to add in, or start, daily walking and swimming. Walking will act as your ‘impact’ training to keep your lower body muscles strong and bones dense. A common injury seen in individual’s 70+ is the broken hip. Simply walking daily can help prevent this injury, as well as balancing drills (i.e. standing on 1 leg for 30 seconds). Swimming will keep your heart strong and upper body mobile. The ease of moving in water is extremely therapeutic and should help prevent frozen shoulder syndrome, something very common in the elderly.
STAY FIT MY FRIENDS!