Health,

Have you come across any studies on the benefits/problems of training with weights for 20 plus years ?

I do sometimes worry that long term I am just wearing my body down . I have looked at some studies but most are just bad press and related to steroid abuse

Ta

GP

Gym-pig wrote:Health,

Have you come across any studies on the benefits/problems of training with weights for 20 plus years ?

I do sometimes worry that long term I am just wearing my body down . I have looked at some studies but most are just bad press and related to steroid abuse

Ta

GP

Yes and its not good.

It is mainly around heavy Squatting and Deadlifting which plays a cumalative negative effect on the body if doing incorrectly, too much or with the same intensity as you age [and not appreaciating that as you age you take longer to recover.

Best bet is to speak and see for yourself with the old boys that are in the late 40's and 50's.

kp1512 wrote:Best bet is to speak and see for yourself with the old boys that are in the late 40's and 50's.

Well I'm still going strong - In fact better than ever - Mind you I did take a 20 year break from weight training to do long distance running & triathlons, so not sure if I count

None of the older, more experienced guys at my gym do heavy squats or deadlifts and some have actually said to me it's not good for me in the long run. I think the emphasis is on the heavy part though... I'm not a big squatter or deadlifter and don't go for the big numbers. Soon as it gets too stessful I quit and lower weight/raise reps or change program.

Never gone for anything heavier than a 5 rep PB on squats (150kg) and I've only attempted a 1 rep PB on deadlifts a couple of times ever. A good example is today I'll be using 130kg for deadlifts - a weight pretty much everyone one here uses as a warmup!

As I'm no spring chicken myself I've been lifting almost 20 years and from drawing on my own conclusions I'd say too much volume is our biggest enemy. Joints and tendons take longer to heal.... especially of you're stubborn and persist with training through the pain and things get chronic.

I think painkillers are a bad idea, I never touch them.

Bison wrote:I think painkillers are a bad idea, I never touch them.

I certainly never train after taking them - If I think/know I've done something in training I'll take them after - But training without realising you're hurting yourself (in a bad way) just doesn't work for me

i would say on the whole it would be beneficial (calcium production/osteoclasts)
flip side of the coin would be continuing to train in the presence of diagnosed or undiagnosed injuries.
i know i have been a bit gym shy, because i have had a double shoulder synovectomy (fluid filled sacs around joints), so i have had the bone remodelled to prevent the bones constantly rubbing against each other. The last thing i really want to be doing is accelerating me down the path of osteoarthritis by overuse (gym)

An interesting thread GP.

As I haven't actively looked for any such studies I can't help with that right now. And would certainly welcome people to post links/studies here.

Some good posts already about the subject and I tend to agree that pounding away with heavy weights will certainly take it's toll. It is overuse after all.

That's why I think (off the top of my head) there's a few things to consider and do:

1. keep getting good fats into you. Especially Omega-3s in the form of EPA & DHA. I think the EPA part is more important for inflammation and joint health. DHA is best for brain health. But good oils like hemp, avocado, extra virgin olive oil will help ensure the
2. ensure form is good. rounding the lower back when heavy squatting is bad. Deep squats are better for your knees long term than half squats, but don't go true ATG if your lower back rounds in.
3. recovery & regeneration is vital. Massage, light swimming, sauna etc will help. I've certainly felt better from swimming on days off and then a sauna.
4. correct warm-up is key. I've been too slack in this area but am learning fast that an appropriate mobility warm-up is so useful.
5. good healthy nutrition with a focus on vegetables and lower-sugar fruits. these will certainly help ensure the body recovers and keeps inflammation levels lower.
6. avoid exercises that put the joints in excessive positions / unhealthy positions. So, Dips are a great example of something to avoid if you get shoulder &/or elbow pain. Even if you don't, then perhaps going no lower than triceps parallel to ground is sensible. Certainly no bench dips.
7. for deadlifts you really have to ensure the technique & form is spot on. We can all lift a bit more with poorer form, but this is what will cause joint & connective tissue issues later in life.
8. At least 3 litres of water a day. Sounds obvious I know, but lack of water will give rise to joint problems sooner rather than later. We are over 70% water after all.
9. linked to recovery & regeneration I'd say that stretching is going to be a big benefit in keeping joints & muscles etc supple and in good health.

So really the above is how to try and keep the body in a healthy state to try and ensure joint problems don't occur / get too bad.

But is there any reason to stop lifting weights? I think most people that have been lifting for 20yrs would find it very difficult to give up. It's part of our lives & lifestyle. Maybe stopping certain exercises (if you think it's appropriate to do so) is an idea.

good post scott

Yeah good post Scott. No.4 especially stands out for me right now and something I'm actively making a big effort to improve.

I always start out well but as the program progresses and the weights get heavier I start to skimp on the warmups a little and skip through the weights with bigger jumps. Not on purpose but in an attempt to keep the workout time down aswell as saving energy.... not very smart when you think about it??

Cheers guys ,

Appreciated .

As I have got older as everyone says warm ups are now vital .

Ive never really bothered with oils etc but am now finding them vital .

Machines can cause me a lot of pain as so I find free weights a lot better ( if its a poor machine )
Deadlifts and squats I now do rarely

Is hard to find studies that cover a broad range of health parameters to do with longterm training... i have (or can fairly easily find again)/can put up links to studies that cover more specific aspects of health as related to training if you like?

I doubt there wil be any studies of this nature. It is of too great a magnitude.

When I came back to training in my late 30's I pretty much stopped deadlifts and squatting as they just didn't "feel" right and do them with very low weights and high reps makes no sense.

In terms of warm ups, I do RC work every time I'm in the gym and I always warm up with some very light pumping sets.

Also, since I still cannot put too much weight through my ankle, the weights are lower than they used to be, but rest between sets is less and drops sets are used more and I'm growing and gradulayy increasing weights on all exercises.

It terms of benefits, I feel very much better and look better than many of my mates, plus I never get ill, so I don't think that there's a problem apart for poor form and trying to lift weights that are too heavy.

si you neednt train at all with your god given weapon of mass destruction