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. The Roy’s Reps page will include information about building and maintaining muscle, proper nutrition, and other health issues.
Men, it’s never too late to start an exercise program. Research has shown that even folks in their 90’s can build muscle and get stronger! Exercise and maintaining a correct diet will improve your quality of life. The loss of muscle mass and function does not have to be an inevitable / irreversible consequence of aging. Roy’s Reps can help you make a plan to get and stay stronger for longer.
Men’s Aging
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. 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 help with certain health conditions. The correct diet containing enough protein is also important. Don’t forget to hydrate and rest, too! All these aspects will be discussed here in Roy’s Reps.
Let’s start with talking about strength training.
Strength (resistance) 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 resistance (strength) training builds muscle, by tearing down and re-building.
You should strength train about 2 to 3 times per week. Be consistent and hit all the muscle groups throughout the training week.
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.
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.
Be consistent with your strength training, use proper form and listen to your body. Try variations and adjustments to suit the exercise to your ability.
Exercises to try. Be sure to warm up before starting exercise, and cool down after exercise.
Bench press – works both the major and minor pectoralis muscles, as well as the triceps brachii and anterior deltoid (shoulder). Bench Press Exercises
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.
Roy’s Reps Blogs:
The Lat Pulldown
The lat pulldown works by pulling an overhead bar down to chest level. This exercise targets muscles in the back: Latissimus dorsi (“lats”) Rhomboids, Teres Major, Middle back along with the Biceps. Exercising these muscles works to improve pulling strength and posture. Using different grips on the lat pull down will provide different muscular emphasis:…
Keep readingThe Deadlift
The deadlift is a full body exercise engaging muscles in the lower back. and legs. This exercise helps to improve posture and provide the strength and flexibility for lifting heavy items and performing ADL’s (Activities of Daily Living). To avoid injury, use proper form and control, while engaging the core. The deadlift can be…
Keep readingThe Bench Press
The Bench Press is a compound strength training exercise targeting upper body muscles, primarily the pectoralis, triceps, and deltoids. Variations include the traditional, incline, decline, narrow grip, and dumbbell bench presses, each emphasizing different muscle groups. Proper technique is crucial for effective and safe performance of this exercise.
Keep readingIntroduction: Welcome to Roy’s Reps
Roy L collaborates with Nancy L to promote fitness, focusing on strength training for older men. As an ACE certified trainer, he emphasizes the importance of muscle maintenance to combat age-related atrophy. The “Roy’s Reps” page provides exercise tips, nutrition advice, and emphasizes consistency, recovery, and proper technique in strength training.
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Nancy L. Fitness 