Realistic Goals

[OldDog]

Wondering what realistic long term goals would be for a 54 yo, 5'7", BW 192?

I've been doing SS about 2.5 months and am currently at 165 squat, 91 press, 230 DL and 85 bench. For short term I'm aiming for 200 squat, 100 press and 250 DL. How high can squat and DL go for us older trainers? Is a 150 press just out of reach at this point?

I know "it depends on __________" is part of the equation. I have no prior experience in weights or strength training so just trying to get an idea of what's reasonably possible.

[Mark E. Hurling]

Maybe this will be of use. http://lonkilgore.com/freebies/freebies.html

You can go a long way yet if you want to. If you decide advanced and elite are a few bridges too far, that's OK too. But without denigrating what you have achieved so far, you can do better.

Welcome to a new geezoid.

[skid]

You should be able to double your existing numbers. Triple on the bench.

[Carlos Daniel]

In the end, it will depend on how much you're willing to put into this whole lifting thing. If you decide you want to be a competitive powerlifter and take the appropriate measures that need to be taken for that to happen, it's one thing. If you just want to lift weights and be healthier, it's another.

[Kyle Schuant]

I've seen a 66yo woman pull 235lbs 3 years after herniating 2 discs in her back, and with osteoarthritis in her spine. I've also seen a guy 6 months after surgery and chemotherapy for skin and lymphatic cancer squat 245lbs. I've also seen a healthy young 21yo come for 18 months and never pull her bodyweight off the floor.

I no longer try to predict what a person can ultimately do. I just know that if you keep showing up and doing the movements, well you can do 5lbs more than now...

[OldDog]

@Mark, thank you for the info, welcome and encouragement.

All, thank you for the responses and encouragement. This is the kind of info I was looking for.

[Mark E. Hurling]

Us old folk have to stick together. To hold each other up after a hard sessions of squats if nothing else.

[Bill Quick]

Well, I'm 68, and I've been at it since mid-February of this year. I'm currently squatting 225, deadlifting 240, benching 175, and pressing 105. (http://startingstrength.com/resource...641#post956641). When I started, achieving those levels seemed like a miraculous endeavor. I don't know how much further I can get, but I'm pretty sure I can do a little more, at least.

As for the 150 press, the Kilgore numbers for your age group seem to indicate it is eminently achievable.

[carson]

I'm just a young 67 and have been at it for 20 months. Squat 205 (I'm a wimp); Deadlift 315 (I'm not a wimp); Bench 150; Press 90. I'm pushing for what I believe may be my optimal level. Squat 250; Dead 350; Bench 190; Press 110. I'd would be shocked if I could do any better. But then you have several more years than I have if everything else is even, Old Dog.

[Oldman]

I'm about your height and about 25 lbs heavier than you at 56 years old. I think that you can make a lot of progress with the right focus. I think skid is pretty close to right on what you can do (I'm hoping to get there).

I've seen a 66yo woman pull 235lbs 3 years after herniating 2 discs in her back, and with osteoarthritis in her spine. I've also seen a guy 6 months after surgery and chemotherapy for skin and lymphatic cancer squat 245lbs. I've also seen a healthy young 21yo come for 18 months and never pull her bodyweight off the floor.

I no longer try to predict what a person can ultimately do. I just know that if you keep showing up and doing the movements, well you can do 5lbs more than now...

I also am coming back from chemotherapy and surgery. I started lifting several years ago, after cancer surgery, and then had another surgery last August following chemo. I got back to lifting, with my surgeon's approval, around Thanksgiving 2013, and am now back in form: I'm at a 400 lbs squat (hoping to hit 4 plates next week, if possible); a 410 DL (I am working now on a sumo DL, which is at 395, because I think it may eventually be stronger than my conventional pull); and a 220 bench (hiping to hit 2 plates next week, too). I am rebuilding my press, due to shoulder problems that may be a result of the last surgery. I also have some grip issues from a surgery a couple of years ago on my right pinky finger tendon.

When I first started in lifting, I was hoping that I would be able to get even further than I am now. But, while the surgeries and stuff has interfered with my progress, I think that focus and consistency are the keys to my getting back to where I now am, which is stronger than I was before. And this is what I have learned by reading all the logs and other related threads: getting into the gym, doing the work when you're supposed to do it, and staying on point are the keys to success.

I think that you can hit the goals you set for yourself, with the right attention to these key points. The only barrier to progress is genetics, and, thankfully, we don't know where that line is.