Roy L partners with Nancy L to stay active. Roy, too, is an ACE certified personal trainer and has been strength training since the age of 16. He is still “going strong” in the middle to very old age stage of life. (See all the life stages here: https://nancylfitness.com/2025/04/13/old-age-is-a-gift/) The “Roy’s Reps” page will include information about building and maintaining muscle, proper nutrition, and other health issues. Check it out here: https://nancylfitness.com/roys-reps/
One side effect of aging in men is muscle atrophy (sarcopenia), which begins at about the age of 40. Maintaining muscle is very important as we age. Older men need muscle for strength, bone density and good metabolism. Sufficient muscularity enhances mobility and balance to help prevent falls and maintain independence. Strength and exercise can also help with certain health conditions.
Let’s start with talking about strength/resistance training. Resistance (strength) training builds muscle. Strength training is used to challenge muscles, creating hypertrophy (muscle gains size and strength). It is an important component of your exercise program.
Micro (small) tears occur in the muscle during strength training. This is how muscle achieves growth, by tearing down and re-building. Progressive overload is the other factor in the muscle building (hypertrophy) equation. Gradually increase weight and/or reps (repetitions) to provide the necessary “growth” challenge to your muscles.
You should strength train about 2 to 3 times per week. Be consistent and hit all the muscle groups throughout the week. It’s important to let the body rest and recover in between sessions, so do not do this type of training 2 days in a row. The body needs ~ 24 hours of healing time between sessions.
The correct diet containing enough protein is also important. Don’t forget to hydrate and rest, too! All these aspects will be discussed here on “Roy’s Reps” page.
To start, try these exercises, be sure to warm up before starting to exercise and cool down afterwards:
- Bench press – works both the major and minor pectoralis muscles, as well as the triceps brachii and anterior deltoid (shoulder).
- Deadlift – a good full body, (especially, lower body) workout. The deadlift works the glutes (gluteus maximus), hamstrings, and spinal erectors, along with the traps (trapezius), lats (latissimus dorsi), abs (abdominal)/core, quadriceps, and forearms.
- Chest pulldown or high pulley pulldown (lat pulldown) – exercises the latissimus dorsi and biceps brachii, lower trapezius, posterior deltoids and rhomboids (back).
- Military press or overhead press – exercises the deltoids (delts), triceps brachii, upper trapezius and core.
- Barbell row – exercises the latissimus dorsi, trapezius and rhomboids, it also works the posterior deltoid, biceps brachii and spinal erectors.
- Dumbbell lateral raise – exercises shoulder muscles: medial deltoid and anterior deltoid, and upper trapezius.
- Leg Press – exercises the quadriceps, hamstrings, glutes, adductors (inner thigh) and calves.
- Barbell curl – exercises biceps brachii, anterior biceps and brachioradialis.
Remember: Be consistent with your strength training, use proper form and listen to your body. There are variations and adjustments for the above exercises. Watch the Roy’s Reps page for this detail and more.
Nancy L. Fitness 