Strength Training for Seniors

I am an active weightlifter.  I train with weights five days every week.  I am 69 years of age.

Strength Training (Weightlifting, Bodybuilding, Physical Conditioning) for Persons Over 55 Years of Age. 
By Mike Garofalo. 
Quotations, Bibliography, Links, Resources, my Training Program for 2015. 

Mike Garofalo's Mind-Body Fitness Class Schedule for 2015

In Red Bluff, California

On Friday and Monday I lift weights to strengthen my legs as follows:

    Reference Source:  Frédéric Delavier, "Strength Training Anatomy," 3rd Edition, 2010.  E.g., Delavier p. 130

Leg Strength Training Workout - Some Possible Combinations for 50 Minutes
     Leg training workout at the TFFC gym every Monday and Friday @ 4:00 pm
     Warm Up segment   I frequently walk on a treadmill for 30 minutes then stretch.
     Seated Forward Leg Press  4Sx 8-10R  Up to 400lbs
     Lying Leg Curls (Reverse Lying Leg Curls)  4Sx 8-10R  Up to 80lbs  Delavier, p. 140
     Barbell Squats 4S x 5-8R  High Limit: 245lbs x 6R   Delavier, p. 126 
     Leg Extensions, Seated  4Sx 8-10R  Delavier, p.138 
     Hack Squat - Decline Angled Leg Press  4Sx 8-10R   High Limit: 320 pounds x 6R   Delavier, p. 130
     Incline Leg Pres - Incline Angled, Push Upward from Below  4Sx 8-10R   High Limit: 540lbs x 6R   Delavier, p. 135 
     Dumbbell or Barbell Shrugs  4Sx 8-10R  Up to 300 lbs barbell x 4-8R.  Delavier, p. 116-119
     Lunges  4Sx 8-10R  Use 10 to 25 lb dumbbell or no weights   Delavier, 2006 (2nd), p. 99
     Seated or Standing Calf Raises  4Sx 8-10R  45 -150 lbs  Delavier, p. 149-153
     Triceps Cable Pushdowns  4s x 8-10R  Delavier, p. 20
     On some days, when feeling more energetic, I do heaver weights with lower reps and more sets
     I intersperse arm or back work between leg sets to rest the legs. 
 



Cultivating a Positive Mindset
"Think in a calm, pacified, and reflective manner instead of being disturbed, agitated, and impulsive in one's reactions.
Put ideas together rationally and arrive at the right judgment even in the absence of obvious evidence or proof. 
Decide, plan, and execute a course of action in a patient, persistent, and disciplined manner. 
Recognize the changes and be flexible in adapting to them.
Observe and perceive things with a sense of humor instead of outrage, indignation, and anger.
Let go of useless and counterproductive thoughts, desires, and ambitions instead of being preoccupied with them.
Relax and meditate or rest.
Resist temptation and coercion."
- Michael Fekete
  Strength Training for Seniors, Hunter House, 2006, p. 36

Here are two books I refer to frequently to learn about anatomy and strength training:  

Strength Training Anatomy   By Frédéric Delavier.  Champaign, Illinois, Human Kinetics, Third Edition, 2010.  192 pages.  ISBN: 978-0736092265.  Revised edition of "Guide des mouvements de musculation" Paris, Ditions Bigot, 1998.  An outstanding illustrated guide to muscles at work.   Both male and female models are used.   This is one of my favorite books to use to understand strength training anatomical facts and exercise effects on the musculature.  Extremely detailed color illustrations of the human body.  The muscles and bones most effected and worked by a particular exercise are clearly indicated.  Instructions and tips are given for each exercise.  Exercises are arranged by general areas of the body:  Arms, Shoulders, Chest, Back, Legs, Buttocks and Abdomen.  There is no general index at the end of the book.   VSCL:  I own the 2nd edition (2006) and 3rd edition (2010).

Anatomy for Strength and Fitness Training: An Illustrated Guide to Your Muscles in Action  By Mark Vella.  New York, McGraw Hill, 2006.  Index, glossary, 144 pages.  ISBN: 0071475338.  VSCL.  An excellent reference tool for understanding how specific exercises effect muscles and joints.  Outstanding illustrations.