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About Adam Kessler
Expertise
USA Weightlifting Sport Performance Coach and Certified Strength and Conditioning Specialist. I have 11 years experience in the industry and now run my own personal training company.

If there are questions specific to weight loss or muscle gain, body transformation programs, and some health issues (osteoporosis, diabetes, arthritis, elderly fitness, pregnancy, and fibromyalgia), I can help. I also deal with athletes who want to improve their speed, agility, and quickness, as well as providing sport-specific strength programs.

I seem to receive a lot of questions about weight loss, shaping up, and weight gain. Even though they are different questions, they all have a very similar answer. I have decided to write a 3 page document explaining what you need to do to achieve weight loss, weight gain, or just getting good definition (flatter stomach, thinner thighs, no granny arms, etc.). If your question falls in this area, please download this document and read what you need to do. This will save me and you time. Please click here to download this document. If you have a more specific question, please feel free to ask me. I'm more than happy to try and help you out.

Also, please don't ask me to give you a workout to do. I can't give individualized workouts over this forum. I know nothing about you. If you misinterpret what I'm saying, get hurt, then I get in trouble. So no workouts period.

Experience
I have had over 11 years of experience in the health and fitness field. The last 6, I started and have been running my own personal training company. I have also been the head strength coach of an area high school for 4 years.

Organizations
I am a member of the National Strength and Conditioning Association. I also belong to USA Weightlifting.

Publications
I have been the feature of several articles in Columbus Business First and Mid-Ohio Golfer. I have written articles for various online article directories which can be found by Google searching my name.

Education/Credentials
B.A. at Indiana University (1994)
Certified Strength and Conditioning Specialist
USA Weightlifting Sport Performance Coach

You are here: Experts > Recreation/Outdoors > Bodybuilding > Weightlifting & Exercise > Age and workout frequency

Weightlifting & Exercise - Age and workout frequency

Expert: Adam Kessler - 11/6/2009

Question
Hi, Adam,

I'm a 67-year-old male. I work out three times a week for about an hour each, mostly on weight machines, with some calisthenics. I do the same exercise routine each day, combining both upper and lower body exercises, doing three sets of 12 reps on each machine, increasing the weights for each set. I checked my weight and percent fat over the last ten days and found I had lost three pounds--but two of them were muscle. Any thoughts on this? A specific question: at my age, how much "resting time" should I give my muscles? Am I exercising them too frequently? And can you recommend a good book on exercise/fitness for the "golden years"?

Thank you for your attention.

Bill

Answer
Bill,

I wouldn't worry too much about the difference in body-fat percentage and losing muscle. Meaning the machine you are on might not be completely accurate. A lot of things can sway those numbers, so you have to try and replicate the circumstances each time. Meaning, I always have my clients not eat or drink at least 4 hours prior to a weigh-in. I also try to do it the same time of day as well. These machines aren't 100% accurate, so I use them as guides.

Nonetheless, I don't think you are overtaxing your muscles. It would depend really on how many exercises you are doing per muscle group. If it is one exercise per muscle group, I wouldn't think it is taxing your muscles, but then again I'm not there to watch your workouts. If you have been doing this for awhile, my guess would be no it isn't taxing them. Your body is probably used to the workout by now.

The best book I have read for the older population would be Younger Next Year. It has some great overall thoughts on what you should do for an exercise program, both cardio and strength training wise.

Hope that helps.

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