“I then came to the conclusion that I’d been in a state of denial and now was the time to do something about it, before it got any worse.”

This months ‘Lifter for Life’ story will introduce you to Zak as he restarts his strength training journey. Zak has recently purchased the Never Too Old to Lift eBook and has generously agreed to share his progress as he works through the 8 step process.

In this post you will hear about Zak’s previous experience with exercise and lifting weights. He also explains what has motivated him to start the process of getting stronger again now.

This post shares a summary of an in depth discussion I had with Zak.

You can listen to the full conversation I had with Zak here:

Click Here for more information on the Never Too Old to Lift eBook

Meet Zak

Do you mind saying old you are?

I turned 62 a week or two ago.

What is going on in your life that made you interested in purchasing the eBook and starting strength training?

The short version is ageing. I’ve been aware for some time that I was probably experiencing sarcopenia. I was doing some decorating recently and getting up from kneeling and using a small step stool. This highlighted that my difficulties rising from kneeling, and my worsening balance were not just because I am overweight. It came as a rude awakening.

I was a chap, who, in my thirties had balance likened to that of a cat, and would take great delight in doing the entire stack on most leg press machines. I then came to the conclusion that I’d been in a state of denial and now was the time to do something about it, before it got any worse.

What regular exercise have you done in the past?

In my late teens and early 20’s I did some weight training, some Karate and Kung Fu and played a fair amount of various team sports. I was in a tug of war team for several years and ran 6 miles twice a week.

In my late 20’s and early 30’s I trained and taught a Martial Art. I was training three times a week and teaching once. I also rode off road motorbike. Due to sustaining a nasty leg injury in my thirties, I had to stop most of those things. I didn’t run again for the best part of 29 years.

What exercise have you been doing more recently?

I’ve got a bench, two Olympic bars, a fair few plates and two sets of dumbbells at home. These are permanently set up in a rather cramped fashion in the garage. This has allowed me to workout at home from time to time for the last few years.

I joined Parkrun in 2018 and managed to run (plod) the whole course after just over a year.

Having gone through the goal planning process within the eBook, what were…

– Your main motivations

They are; halting or reversal of Sarcopenia and increasing my life expectancy. Plus I believe that even at my age I have the potential to alter my body shape. Ultimately I would dearly love to get into the best shape possible at this time in my life. Which would mean shedding a lot of excess weight, about 2 stones. I would also be most pleased if I could pack on a few pounds of lean muscle, in that respect, the more the better. 

– Your Primary Goal?

Halting Sarcopenia.

– Your most likely barrier to persevering with your training?

My biggest hurdles will always be long standing non lifting related injuries, of which I have a small catalogue.

How did you find the process of picking the exercises?

While I’m familiar with many of the standard exercises from many years of weight training there are one or two that are new to me. But because of my previous experience It was fairly simple to select the exercises. I do realise that I need to vary them in the future, and shall do so.

What have you found different about the content of the eBook compared to your training in the past?

I’ve always known that 5 reps to failure was the route to strength, but bizarrely never really got to grips with it. The eBook was just perfectly pitched at me, at this point in my life. It ticked all of the boxes for me, and came from someone who I could tell knew what they were talking about. It was exactly what I needed, right when I needed it. I’ve never had a coach before. The difference now, is that I pretty much see this as my last real chance in life.

How has your first 2 weeks been? What have you found challenging? What have you found easier than you thought?

I really had a ‘Rocky Balboa’ moment with the ‘split squat with kettlebell’, that really pushed me. The woodchopper is another new exercise I’ve taken on. I can’t do it as per the book, as I don’t have a suitable anchor point for an exercise band, I’m using a dumbbell instead.

I love the bench press, and rowing of any sort too, so those are nice to do. 

I’ve suffered from some delayed onset muscle soreness, as I knew I would. 

Is there anything else that might have an impact on your training?

I’m also supposed to have been suffering from Polymyalgia for the last three years. Mine has not been typical in that it went down as small as my intercostal muscles in between my ribs, when it usually only affects major muscle groups. I have also had trouble with pain in my left hip which has made putting a sock on in the mornings a real challenge. I have pain just behind my right kneecap too, which doesn’t like climbing or descending stairs or getting up from kneeling.

I’ve said supposed to have been suffering, because I stopped wearing my fitbit a few days ago, and guess what?

How have you adapted the program to meet your individual needs?

I’ve had to be careful with some exercises, such as the overhead walk, another new one to me, because I have old shoulder injuries from Martial Arts. I’ve kept the weight down on those. They’re still very challenging to me though.

Also, I can’t squat with a barbell behind my shoulders any more, nor can I perform a front squat, because of gripping the bar, again due to my shoulder injuries. Dumbbells are way too light for that too.

There’s also the question of safety here, if I were to get into difficulty when squatting, because I haven’t got either a squat cage or a spotter, I could end up in all sorts of trouble. Fortunately, you came up with the answer in the form of a hex bar, which is a sort of a frame you stand inside to perform the movement. If I’m in trouble with that, I can just drop it.

Click Here for a full list of recommended equipment.

Are there any other active hobbies or sports that you enjoy at present? Or would have been doing if it wasn’t for COVID

I usually tenpin bowl twice a week, but that’s off again due to lockdown 3.0. I also attended a weekly Tai Chi class that’s moved online, but it’s not the same at all. Until it got stopped when the first lockdown started I was doing Parkrun weekly.

I would normally ride out on my motorbike weekly, while that’s not usually seen as exercise, there’s a fair bit of effort to it. That’s been off because of lockdown too. I have a fair bit of ground at my place and there is always plenty of manual labour required there, most days for four or five hours.

What advice would you give to someone watching this who was thinking of getting started too?

I would say two things:

• To paraphrase an old saying ‘The best time to start progressive resistance training was 20 years ago. The second best time is today’

• And to steal and alter a line from a film, ‘Anyone for doing the entire stack….  One last time?’

Follow Zak’s Story

Zak has kindly agreed to keep us updated as he continues to progress through the 12 weeks. Follow Never Too Old to Lift on Facebook to find out when new posts are published.

How You Can Get Started

Read the Following Articles…

What are Reps and Sets? A Beginners Guide to Strength Training

7 Functional Movements: Progressions, Regressions and Modifying around Pain

Join the Workout Accountability Facebook Group

Click Here to join the Never Too Old to Lift Workout Accountability Facebook Group. This is a private group that create a safe space full of like minded people who want to stay active. Share you progress, ask questions and support others.

Read the Never Too Old to Lift eBook

If you are serious about getting stronger you can do what Zak did and get the Never Too Old to Lift eBook. The eBook will guide you through an 8 Step Process to create your own 12 week strength training program.

This post was written by myself, Chris Tiley, a physiotherapist based out of Movement Therapy Clinics in Harborne, Birmingham. For more information on how I can help you visit christileyphysiotherapy.com