I am 8 years your junior, a former police officer, and had lifted weights for nearly 40 years, whereupon I gave it up due to various injuries and took up Yoga instead. I did a comprehensive study about ten years ago on the subject of Yoga and discovered that the people who consistently remain in the best physical health up into their declining years and beyond are yogis. I find my Yoga workouts to be at least as challenging as the weight workouts were, and I never felt so good after a workout as I do with Yoga. I still do certain resistance exercises, such as grip work and the farmer's walk, for purposes of functionality, but I no longer pursue the traditional exercises.
I can, however, recommend a good book to you: Gray Hair and Black Iron, by Brooks Kubik, 5-time national bench press champion and author of Dinosaur Training. This book, along with a number of classic weightlifting courses from back in the day, are available at:
This book has a lot of advice for the older weight trainer. Good luck to you, sir, and I would strongly advise to you to look into Yoga to, if nothing else, supplement your weight training. Flexibility is exceptionally important as we age, and as I'm sure you're aware, we can't train the same way now we did when we were 25. When you go to that website, I suggest having them send you a paper catalog, as it's much easier to pursue at your leisure.
Okay, just checking.
You might want to check out Pilates. I discovered the system recently and it works for me. It beats massaging a wet telephone pole.
Yoga is decent. I'm not a fan though.
Thank you all for your great suggestions. I appreciate your help.
Thank you Curt.
I will be sixty-one this year. I retired from the Army in '97.
I constantly change my workouts. I have no set routine. Variety is key, in my opinion
I have accumulated a bit of equipment over the years, and set up a part of my basement as a gym.
For equipment I have a pull-up bar, bench, heavy bag, pair of 60-lbs dumbbells, 75-lbs backpack full of sand and gravel, health-rider rowing machine, pull-ups/dips tower, and a treadmill.
I workout 4-5 times each week. I begin each workout with a joint mobility and stretching routine that lasts about ten minutes.
A favorite workout is lifting my heavy bag (75-lbs). I pick it up off the floor, press it overhead and then sit it back on the floor. Depending on how I feel that day, I may shoot for doing that 50-100 times. That would be my workout that day
On another day, I will do sets of pullups, dips and squats, with as few breaks as possible between sets, until I know it's time to stop
The next exercise day could involve a straight 1/2 hour on my cardio-rower or treadmill. I do half of my time on the treadmill going backwards. I find that to take twice the effort as forward, and I get a great overall leg workout.
I like to walk on the weekends. There is a 6-mile bike trail close to my home. I will go for a speed walk, and complete the 6 miles as quickly as possible, for my workout that day.
I also greatly enjoy doing swings with my 75-lbs back pack. I will do sets of twenty-five swings and twenty-five push ups, until the 'ol bod tells me "enough!"
My favorite exercise with the pair of 60-lbs dumbbells is the clean and press. My workout for that day could be to do fifty repetitions in as quick a time as possible.
I always work-in a variety of abdominal exercises and neck bridges (a habit I've kept since my wrestling days in high-school) at various times during the week.
Every other month or so I will do no hard work for a week to ten days, and only do the joint-mobility/stretch routine and take long walks. I feel completely rejuvenated and stronger than ever when I take up the heavy work again.
I highly recommend doing all of the work barefoot. That strengthens the feet, ankles and toes tremendously.
I can tell you that I have absolutely no aches and pains anywhere in my body, I sleep like a baby and I am never sick. I do believe my diet involving a goodly percentage of raw fruit, nuts and vegetables has much to do with that. I also eat a large amount of meat (undercooked) and consume several raw eggs each morning. I believe the diet is termed "cave man" - a term my grandaughters use to define their grandpa to their friends! :)