Strength Training Past 50 (Paperback)

This book is about strength training- you put your body against challenging weight in order to increase strength. It is not a general fitness book nor a toning book where light dumbbells are used. So this book is the same as any other strength training book. Conventional free-weight exercises like squat with weight, bench press, shoulder press, etc. are used. The program in this book is similar to the Baechle's book mentioned above. The modification is that number of sets are lower. But the intensity (weight used) is the same- lift as hard as you can.

The book has a 10 week basic program where one does five exercises and gradually increases up to 10. Each exercise is performed with one set and 12 reps. During this period, the weight is gradually increased up to 140% of the starting weight. The book offers two tracks: one with the Nautilus machine and the other with dumbbells (there are two optional barbell exercises -back quat and bench press, and one required exercise-barbell bicep curl). After the 10 week program, there are 12 week cycle options to build strength, muscle, or endurance. This is where the number of sets are added, the repetitions and the weight are varied. But the authors suggest that one can alway stick with the basic program because the time required for the advanced programs are quite demanding (1 to 1.5 hours not including warm up and cool down).

The high points about this books are:

- It gives a green light for older folks to do strength training based on research data. But, the strength training has to be "sensible".

- It stresses the use of low volume training (one to two sets) at medium high intensity (weight) since it accomplishes 90% of the gain from performing higher volume training.

- The secret of this book is the use of the 1.25 lb weight plates for overloading. Most weight training books in the market don't tell you how to add weight. With this small overloading, your muscles don't even feel it. But, after a while, you have added a chunk of weight. This is why I think that this is the best training system.

- Photos showing the starting and ending points of the exercises. Fit model in the 50 and 60 are shown to use free weight while older exercisers are shown to use the machine.

- The exercises selected work all body parts. Safe exercises were selected over the higher risk ones. For example, squats are seleted over lunges to work the legs and 10-30 degrees decline shoulder press is prefered over military press to work the shoulders.

The low point on this book is:

- The program only cycle the volume (sets) but not the intensity (weight). The weight is kept constant at 75% of one repetition maximum (1RM). This could lead to overtraining.

- There is no stretching exercises. Some basic techniques like how to pick up weight off the floor and how to mount the dumbells during bench press are not covered. In addition, the description of the exercises are generic. Safety tips like do not lock the elbows during pushing exercises, etc. are not mentioned.

In conclusion, this is a strength training book like any other books. It has good program but the weight needs to be cycled somehow in order to prevent exercise burn-out or injury.

The photos and descriptions of individual exercises were essential in making sure that the exercises were done correctly and to the greatest benefit.

In my opinion the price of the book is a gift compared to the feeling of well being derived from carefully following the given plan, which, by the way, is adaptable to each individual's capabilities and needs.

* Reasons why you should strength train (this section is a great motivator).

* What equipment to buy (if you're doing it a home).

* Which exercises to perform. (This is the largest section. It has a two-page spread format: on the left, instructions for performing the exercises, on the right, photos of ordinary-looking people doing the exercises. It includes techniques using both free weights and machines.)

* Building an effective program. (This section answered one of my questions: how to determine when to increase weights and how to do it.)

You can read this book in one sitting. (I skipped the "eating for strength" chapter.)

The photos show people using fancy Nautilus machines, which are a far cry from the equipment I use at my down-at-the-heels gym. Unless you have access to the machines pictured, you'll probabl! y need someone at your gym to show you comparable equipment and exercises to do.

All in all a good reference book for strength training. I recommend it. (I'm 62.)