The further away you get from the prime muscle building years, 18-35, the harder it gets to build muscle and strength. When you hit your sixties, it's harder still, and you have to work out more intelligently. Explosive lifts might cause injuries. Your shoulders may no longer tolerate the bench presses you performed with abandon in your younger years. Some older men substitute dumbbell bench presses or push ups for traditional bench presses. High reps are another strategy older guys use to avoid injury or sore joints.
The goal of this website is to provide information about the various methods older men can use to safely work out into their golden years and avoid injuries. Here's one tip: Recent research found seniors who took 40 grams of whey protein after workouts made better strength and muscle gains and lost more body fat than the control groups. For more info, see the links to your left, and thanks for visiting this website.
UPDATE: October 10, 2015 - I stopped using the mind-powered resistance over a year ago. I discovered I wasn't burning enough calories using only visualized resistance.
With my new routines, I have made the best progress in years, even better than when I was in my fifties. I work out four times a week. I credit push ups with my legs elevated on a chair and my hands on the ground as the mainstay of my improved results. Doing push ups this way is just like doing incline bench presses. I do regular push ups too. I wrap resistance bands around my back when I do the push ups.
I use Bodylastics resistance bands (I like the no snap technology and the quality of the bands). I use hand resistance for neck exercises, exercising the neck in all directions. I do 3 resistance band exercises for the shoulders, 3 for the back and 2 for biceps and 2 for triceps along with other exercises for the other muscles. I put a lot of emphasis on leg work because I have noticed leg muscles seem to shrink and weaken faster than other muscles.
Using just the bands and the push ups, I'm amazed at the results for a man my age, 70 now. A friend at work, who has known me for many years, is also amazed at my results compared to the meager gains of my past. But, I'm no bodybuilder. I still have too much body fat on my waist, but I'm working on that and enjoying the challenges of working out at age 70. So far, so good with no health problems and no need for medications. However, in this uncertain world, who knows what tomorrow could hold. Best I can do is go down swinging by working out to my dying day to attempt to stay healthy to the end.
UPDATE: May 13, 2014 I now work out using only mind-powered resistance and like it more than any other kind of workout I've ever done. See Lifting With Only Your Mind on this site to read more about it. One good benefit is that supposedly you are less likely to suffer muscle strains or joint injuries working out this way. Here is an article about this kind of lifting: Visualized Resistance Training, the VRT Megapump System.
UPDATE: May 15, 2014. Just started a new blog Self Resistance And Fitness After Age 50 Blog. You can access it in the upper left column second page down. I recently deleted a blog I had on a hosted site because I am paying off bills and saving money here in the Philippines, (where I retired to 4 years ago) to take my wife back to the states. The hosting cost wasn't much, but I decided to save money everywhere I could. This blog is free, so I can kept wring and sharing senior fitness info and self resistance training, or the visualized resistance method I use now, with excellent results beyond my expectations.