AboutJoe Gunn Expertise Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.
Experience Over 30 years as a personal trainer of athletes as well as average individuals.
Organizations Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.
Education/Credentials M.S with majors in exercise science and psychology
Expert: Joe Gunn Date: 10/25/2007 Subject: training routine
Question Hi Joe,
I'm nearly 52 years old and have been working out at a gym for the past 15 years. I work out 3-5 days a week for about an hour. I start by stretching for 10 minutes followed by cardio (running, eliptical, bike rotation) and then lift. Monday I concentrate on chest/back; Tuesday legs/abs/lower back; Wednesday shoulders/lats; Thursday legs/abs/back; and Friday bi's/tri's. If I miss a day I will compensate somehow. I have noticed over the years that I have good muscle tone and bady to body ratio but I don't necessarily feel stronger. Also, I play recreational softball and the training doesn't seem to translate to better performance. Am I expecting too much or am I doing something wrong?
Answer Hey Mike, it is hard to say without seeing your the specifics of your workout. I am older than you and have been doing this for many years and I find that a 3-day a week total body routine with about 8-10 exercises covering all the major body areas works best for folks in our age range. That being said, it is important to pay close attention to sets, reps, rest periods, and proper biomechanics with your exercises. Start with 2-3 sets of 10-12 reps with 2 mins rest between sets except for abs and calves as these need more reps. When you can complete all reps and sets then add a little weight and start again. After a 6-8 weeks increase the weight enough to where you can only do 5-6 reps and do 3-4 sets with 3-5 mins rest. Do this for 3-4 weeks and then go back to the original sets and reps. Continue this type cycle and see how it works. It is also a good idea to change exercises when you go back to the original sets and reps. For instance, instead of bench press, try incline bench press and instead of squats try leg presses. Also a proper warmup consist of light jogging or calisthenics and then some stretching (should never stretch a cold muscle). I also recommend at least 30 minutes of cardio 5-6 days a week. Good Luck
