AT 59, I DECIDED TO ENTER A BODYBUILDING PHYSIQUE CONTEST. Perhaps a fool’s errand, but I convinced myself that my days of building muscle weren’t behind me.
Building muscle with age.
I wanted to explore my limits, and aiming for the Pacific Northwest USA’s biggest bodybuilding event seemed to be a tough but possible target.
My bodybuilding journey has little to do with my desire to become more muscular.
So, if not pure vanity, what gives?
Testing Limits
I always want to test my limits, whether studying French as an adult or preparing for a Japanese proficiency test (where I will join hundreds of University of Washington undergraduates).
Arnold Schwarzenegger frames it well. The Total Recall movie star, California (U.S.) governor, and bodybuilding’s Mr. Olympia emphasizes this:
We need to embrace discomfort to foster resilience. Schwarzenegger believes in confronting misery and discomfort, as these challenges often lead to personal growth and grit.
Goals
Now that we have established some of my motivations (thank you for indulging me), I want to share some key ways I am building muscle (and cutting fat).
And no, it is not easy, even for the remarkably disciplined me.
Here are my three go-to approaches.
Zen — I Embrace the Moment
Yup. You knew I was going to go Zen on you.
Being quiet and focused can be challenging in today’s electronics-filled world.
Concentration is staying mentally focused on an activity for a long time without distraction.
When I am doing resistance training, I have to concentrate. I remain mentally focused without distraction.
Rediscovering Simplicity
I rediscover simplicity when I am in the gym.
There are no iPads, smartphones, televisions, or other distractions. I pay attention to what I am doing and am fully aware of the moment.
Enjoying and appreciating the moment.
I do it in my office, too.
That orchid is blooming by my office window, with abundant space around the plant.
The stand of bamboo outside the window, undulating with a breeze.
#1. I Train More, Not Less
Of course, I must be smart about how I train.
My age makes me more prone to injury if I do stupid things. On a side note, I was not overjoyed to see the first part of this headline in the Atlantic Monthly:
“You’re Getting Dumber as You Age: Here’s How to Slow the Decline.”
The subtitle offers hope: “Aging alone causes us to lose brain cells and mental processing speed, but there are several other causes that you have more control over.”
Hmm.
Muscle strength is much more within your control than fat loss. You can monitor, manipulate, and control muscle strength, while fat loss has many variables, primarily stress.
Schwazenneger Trains Smart, Too
Arnold Schwarzenegger, arguably the greatest bodybuilder ever, had this to say at age 75 to Men’s Health:
“After having several heart surgeries, and surgery on my shoulders, knees, and those kinds of things, it’s important to protect my body and do therapy training at the same time.”
He continues, explaining that, given his physical limitations, he begins his workouts with high-rep curling exercises to warm up his elbows.
The former bodybuilder believes his elbows are his most vulnerable parts.
Schwarzenegger also does high reps on the machine dip with lighter weights.
For him, “It’s not about working out with the heaviest weights; I’m just trying to move as fast as I can from one exercise to the next.”
#2. I Am Consistent
My 7-day-a-week program has kept me largely injury-free.
We all have different training loads, but consistency is one common key to achievement in the gym.
My consistency keeps my overall conditioning on point.
Daily walking has improved my discipline in getting out no matter what the Seattle weather forecaster offers. My hardest step is getting out of the door.
I certainly cannot lift the load I did as a younger man, but I still need to challenge myself in my early 60s to maintain muscle strength.
#3. I Ease In
I know that my age is a risk factor for injury.
Therefore, I am careful to warm up always.
Typically, that means 10 to 15 minutes of moderate walking on the treadmill or riding a stationary bike.
Warming up lowers my injury risk.
I also experience less muscle soreness.
Hack Your Hustle: The Game-Changing Power of Warm-Ups
ARE YOU AN ATHLETE? ARE YOU SIMPLY TRYING TO GET in better shape? This essay will explore what you need to know about…medium.com
What’s your go-to warm-up approach?
#4. I Choose Joy
If you are older and trying to stay fit, choose a manageable athletic approach.
I currently choose bodybuilding, specifically physique training for those over 60.
Choose a physical activity that sparks joy.
You’ll be far more likely to enhance your health.
Put the ego aside and embrace your passion.
#5. I Go At My Own Pace
I hired an expert trainer when I first started preparing for my physique competition.
He was fabulous, but I found myself overexerting and ending sessions on my back, barely functioning.
Now, I take time between sets.
I work very hard but with the correct form.
To achieve long-term success, I need to understand — and listen to — my body.
My workouts are impressive, but I am not trying to compete with my 40-year-old self.
I must control my past pride.
Bodybuilding As A Mental Challenge – Building Muscle With Age
Bodybuilding at 61 is as much a mental challenge as a physical one. Fortunately, I am getting wise about both.
Genetics plays a role, but proper training and commitment can generate satisfying results.
Wish me luck next week as I compete in the Seattle area Emerald Cup Bodybuilding Physique competition for those over 60.
Four days out, and I’m starving!
Emerald Cup Competitor Info – Ribic Productions
5:00-7:00 pm – Mandatory Check-In for all athletes competing on Friday – Classic Physique, Fitness, 7:30 pm – NPC…ribicproductions.com
Thank you for reading “Building Muscle With Age.” What has been your most challenging goal? One more thing: Would you consider signing up to follow this blog site? If you want to see more of my writing, please click the HOME button at the top of the page.
