Starting lifting in my 40s

[MrFajitas]

I'm almost 46 years old, been lifting with the wrong form since last summer – about 6 months. A former ultrarunner and lifelong runner, have not run in over two years now. At 5ft 9in my race weight is about 130 pounds (very thin), when I started lifting I weighed about 140, and currently weigh about 155 – a lot heavier than I am use to – fine with this. Last year I read Dan John's Never Let Go - he hilariously picks on runners.. I was also realizing my age and how thin I was going into my later 40's. Sure, I want to become stronger to “age” better. Seems like everyone in the gym is stronger than me, but I am certainly stronger than before.

Workouts are done in a commercial gym (national chain), thankfully with a separate weight room - 3 power racks, 2 squat stations and 1 Oly platform. They have all the other equipment you would expect for a large commercial chain gym.

A couple weeks ago my form was helped along at WFAC (special thanks to Carmen and Bobby), I am sort of starting over, the Rippetoe way. Currently using lighter weights, adding a little each week, knowing I can do more, but really want to hold my technique, since it was wrong before, particularly the back squat. I feel holding correct form is of particular importance to me, want to keep at this for a long time.

My nutrition is not perfect, but I think fairly good compared to many others; using a protein powder supplement.

Goals:
Lift with correct form / Avoid serious injury / move closer to my potential
Slow down the aging process
Build strength (high importance since I'm older)

Using sets/reps counts from the Starting Strength book (3rd ed. p299) I've come up with the following plan (3x per wk):

Workout A
Back squat
Press
Deadlift
Lying triceps extension

Workout B
Back squat
Bench press
Back Extension (Eventually Power Clean)
Chin-ups / rows (bar, cable, landmine)

Any comments or advice for someone older getting started in this? Similar experiences? Any comments on the plan? Will try to post make some form videos later.

Thank you in advance for any responses!

[Bryan Dobson]

Sounds good. My only comment is you are posting in the wrong section well and get a log up.

[Charlie Davies]

Welcome aboard. I started at 152lbs 5'10" 45yo and weak as a kitten. Unlike you I didn't get coaching and hurt myself squatting wrong for a long time. So you're already past my first big mistake!

My other big mistake is making up my own programs and hopping from program to program. As a novice you are exactly the wrong person to write your own program. Consider buying Practical Programming as well, and looking up the recommended SS modifications for older lifters, and the old-guy intermediate programs for after SS, instead of winging it.

I.e. I think the book would recommend doing just squat, bench/press, deadlift every session for a while, then squat, bench/press, chins/deadlift for a while, then maybe falling back to 2x week for better recovery, and no accessory lifts.

[Skel]

Why not just do exactly what it says in the book? And eat loads?

[Keith]

I started when I was 40 and just did the program without any modifications. I went form 170 to 200 and got my squat over 300.

I would do the program as it is unless you have some reason not to. Time matters too since we are getting older and it only gets harder to get stronger as we age.

Start a log like Bryan says. Check out Bryan's log he is strong and in his 40s. There are some strong guys around here in their 40s who are inspiring.

[carson]

Sounds good. My only comment is you are posting in the wrong section well and get a log up.

You are partly correct. He can post here about subjects related to those over 40. But he should put his log in the Starting Strength section.

[ColoWayno]

I started around the same age and had done mostly endurance based stuff for a long time as well. Just pay attention to your health (sleep problems, getting out of breath easily, etc) as you put on the weight. Prioritize strength but introduce conditioning earlier if you are worried about those kind of health issues. Don't try to gain weight like you were 20 something. Balance strength/conditioning/endurance/life as you go.

[carson]

Mrfajitas, Do you plan to have a log?

[Tim Lofton]

I can somewhat relate to your situation. A few years ago, at age 42, I broke away from running ultras. I lived in Washington at the time, so the trails and mountains were my home. I was going through a bit of burnout, so I found my way to the SS book and coach Rippetoe via a bit of crossfit stuff I was doing on my own. I put all of that aside and in a few months went from 155 to 205 lbs, at 6', squat went to 380, DL to 400, and bench to just over 200 (terrible). At 42 I was not fully optimizing the calorie intake, but did do a half-gallon of milk a day for the first three months or so. I learned a lot about myself, physiology in general, and just a little bit about strength training. Once I got past linear progression, I started messing around a bit with the O-lifts. Then spring came, and the bug to get back into the mountains hit. So I dropped weight and went back to trail running and ultras.

Now, six years later, I live NE of Houston and I'm back at it, in part because I just lost all desire to run here. The concrete and piney forests just don't do it for me. I miss the mountains a lot and hope to move back to the Pac NW eventually, as I would love to thru-hike the PCT, but my ultra running days are over I think. Now it's mainly sprints and short track intervals for conditioning. I'm back to around 205 and plan to keep at it. I have a power rack and weights in my garage - which is a lot of fun during the Gulf Coast summers - but it's super convenient and my place to go. One thing I would consider is to drop accessory exercises right now. If you're putting your all into the main lifts, you don't need to worry about this stuff right now. Get as much from the linear progression as possible, then you can look to alternate lifts and programming (hence the rec above for PPST3 - no kidding, it's a must have).

A lot of good, searchable material on these forums. Keep a log, if not on here, then at least for yourself. Post requests for form checks to the Technique page (read the sticky about good form video technique in order to provide the best angles possible, depending on the lift). Feel free to PM me if you have any specific questions about transitioning from running; otherwise, there's way more experienced folks here that can provide assistance. Good luck!

[sbhikes]

I started lifting at age 46 or 47. 3x a week was a little too much for me. 2x a week was better. I'm female. I try not to gain weight but honestly I don't have to try very hard because lifting lets me eat a lot and stay the same weight. So, while not gaining any weight I've managed to go from squatting the empty bar to a PR of 180lbs x 3. I'm hoping to reach body-weight and a half this year (200lbs or so).