Workout for my 56 yr old Dad

[Jason B]

Hey Guys,
My dad is 56 and recently started working out during lunch at his company gym which they just built. Right now he does some circuit style training just going around a doing a set on every machine and he also works on the treadmill for 45 minutes. He's not super over weight but he has about 20 more pounds to lose. He's lost 15 already in the first couple months. I'm super proud of him for taking charge of his health and losing so much weight already. He doesn't really know what he's doing though in regards to lifting and he wants me to design a program for him. Since he's 56 and has been plagued with back problems, a bumb shoulder, and tendonitis before I'm not sure where I should start. I definately want to strenghthen his back though so I think back and legs should be a priority. He can workout on mon, wed, and friday. What do you all think in terms of sets per bodypart, split, etc. I would appreciate some advice. Thanks, Jason

 

[Exodus]

in my opinion, my dad is 54 and has had a bad back joints, arthuritis and 2 total knee replacements.

but i put him on the 5X5 routine.

just start low weights and emphasis from.

X

 

[Lord_Suston]

well first make sure he sees a doc and gets the green light to lift. I am assuming he has no spotter since he is in a company gym plus he is beginning so I would suggest yuo have him write down what excercise machines are there at his disposal. But here's my view, an old school method, mostly machines or light free weights untill he get his form down

Monday Chest, Shoulders, and back
Bench press, military press, pull-up
Wens Arms and traps
Curls, Pushdowns, and shrugs
Fri Legs and lower back
Leg press and light dead lifts

 

[Thaibox]

My dad is 64. He was into martial arts, boxing, and running for the better part of his life until 3 or 4 years ago. So, he has all the inevitable injuries and problems. He's been lifting for years now, but never been serious enough to have a good diet or anything outside the gym. Now for several years he's had a gut. He's a short fucker, so he used to look like a little badass, but now he's got a gut.

I've tried to get him to do big lifts and diet right for years now, but he has been a typical lifter, doing only chest and arms, with the occasional leg press because "I'm an old beat up man with a bad back, there's no way I could squat or deadlift like you ya little punk." He's strong at what he does though. Benches 275, curls 125, does tri-pressdowns with whatever the whole stack is.

A few weeks ago I coaxed him into trying empty bar deadlifts. He put on a plate and said he liked them. A few days ago he hit 275 from the floor(his third time doing them). This is with a really fucked up back and numerous joint problems. I expect him to hit 315 in a couple weeks and 405 is not out of sight for the future.

Anyway, just wanted you to know that age means nothing. From lifting, my dad's "old person" injuries are better than they would be. Its funny when we're at the gym at the same time. If a younger guy works in with him, he'll make it a point to beat the dude. I'm pretty proud of the little fucker when we're there. He lifts hard, and never bitches.

 

[Jason B]

Thanks for the help guys. I was leaning towards something simple with basic movements (like 5x5). He doesn't have a spotter, but it's all machines there anyway I believe. I'm pretty sure they have dumbells there though. I'll have to ask my dad to make a list of what's available.

He's not looking to get huge, he's just an average older guy looking to drop fat and combat old age with lifting. He's been workin behind a desk at 3M for 34 years so he doesn't get much work related exercise. He loves to golf, but he's always pretty beat up by the back 9 and there's no way in hell he can carry his bag so we always have to rent a cart. Even a pull cart hurts his shoulder for a few days after 18 holes. He does a lot of carpentry and home repair work too so hauling stuff around and hammering always hurts his elbow and shoulder. I just want to toughen him up a bit and get him better conditioned for these everyday life types of things.

 

[teen1216]

5x5 sounds good, or just a typical 3x8 Push/Pull/Legs I think would work fine for a beginner.