Pull ups after 60
Pull ups after 60
Can people over 60 do pull ups? Most definitely, yes; people of all ages can do pull ups, chin ups, and other hardcore strength exercises. Don’t believe me? Just go Youtube “90 year old pull ups” and prepare to be amazed!
These people bust out pull ups and chin ups better than people half their age. They break the stereotypes that after a certain age, gaining or maintaining strength is impossible.
Their videos provide inspiration to us all that getting older does not have to mean retiring to weakness and inactivity.
Pull ups after 60: Can you build strength and muscle mass after a certain age?
Most definitely, you can. Although many people believe you cannot gain strength later in life, the scientific literature suggests otherwise.
Mayer et. al found that strength training in elderly populations (over 60) improved strength and muscle mass and improved motor unit recruitment.
High intensity training (over 85 % of 1rm) was needed to improve rate of force development just like in younger populations. Mayer and his research team concluded that strength training and even high intensity training is effective for building and maintaining muscle mass and strength, even after 60.
Additionally, Sequin and Nelson state that regular strength training helps older people build strength, size and maintain bone mass. They also found that strength training helps older people reduce their risk of osteoporosis, joint pain, diabetes and heart disease.
Pull ups after 60: Fast Twitch Muscle Fibers
A study published in the journal Age found that adults over 90 who participated in twelve weeks of formalized weight training improved their strength, power and muscle mass, and functional capacity. They even decreased their risk for falls.
Strength training is a worthwhile pursuit no matter your age.
Pull ups after 60: Why do we see such few older people doing pull ups and chin ups?
Unfortunately, older people face challengesthat may prevent them from participating in hardcore strength training and doing pull ups.
Pull ups after 60: Challenging An Aging Body
Sadly, most people over 60 show some signs and symptoms of osteoarthritis in the major weight bearing joints including the lower back, knees, hips, shoulders and even hands, wrists, and fingers. Most of these people experience some pain in relation to this joint damage. Tendons and ligaments become weaker and less elastic with age.
Some older adults may experience pain with intense exercise or weight training and might have to switch to lower impact forms of exercise.
Others with osteoarthritis may forego strength training entirely due to fear that it would worsen their pain or joint damage.
If you are worried about injuries or want to avoid common mistakes that may cause pain in the pull up, read this article.
However, training may be protective of the body’s joints and tendons.
In 2010, Latham and Liu found that muscle weakness was a risk factor for the development of osteoarthritis. In addition, they found that strength training can have a protective effect on joints and cartilage. Finally, they found that improving muscular strength can help to prevent further joint damage.
The key, the researchers found, was exercising at low intensities and avoiding exercises that caused pain.
According to Latham and Liu, proper training strengthens joints, tendons and ligaments.
Pull ups after 60: Hormonal Changes
Hormonal changes due to aging can make training and recovery from training more difficult.
For men and women, natural levels of human growth hormone will decline. Human growth hormone helps repair and build muscle. When levels taper off, recovery from training becomes more difficult.
For men, testosterone levels will approach zero by age 60. This makes training and recovery a serious challenge. Women’s natural testosterone levels will have declined as well, but their levels of that hormone is lower to start, so the effect is less severe.
However, women will no longer produce estrogen and progesterone in the same way after menopause. After menopause, women convert androgens into estrogens (Before menopause, the ovaries make female hormones).
Estrogen is anti-catabolic (prevents muscle tissue breakdown), helps build and maintain bone mass, and helps keep joints and connective tissue healthy. So the decline of these hormones makes recovery from training more difficult for women, too.
Often, these physical challenges can and do keep older people away from rigorous strength training and the pull up bar. Those who are able to train might have to make adjustments that impede their progress to keep pain or achy joints at bay.
Pull ups after 60: Weight Gain
Most people gain a few pounds every decade and this can compound later in life. With more body fat, less muscle and achy joints, the pull up may seem almost impossible.
Pull ups after 60: Social Challenges
While social expectations of aging are changing, older people have fewer athletic role models. Few, if any, of their peers are likely to be strength training.
Weight training is also likely less popular for the older crowd.
Fortunately, the recent Crossfit phenomenon and new age group categories for people 60+ has changed that. The barbell sports weightlifting and powerlifting are even becoming more popular for older people.
Pull ups after 60: “Nocebo” Effects
The nocebo effect is the opposite of the placebo effect. Quite simply, having negative expectations can cause a trainee to experience negative results.
If an older athlete believes he cannot do certain exercises he won’t be able to perform those exercises. Concern over injury from strength training might cause the older trainee to actually experience more pain!
Fear of injury can stop a budding older trainee right in his tracks..
Sadly, a lack of confidence will prevent him or her from making more progress.
Pull ups after 60: The Good News
The good news is that weight training can help prevent or reverse many of these changes and challenges.
Weight training can help keep tendons and joints stronger with age.
In addition, weight training can also help to raise Testosterone and Human Growth Hormone.
Weight training can help you build muscle and strength at any age.
Even if you are 60 or older, weight training can help you to lose body fat and improve your body composition.
Weight training can give you the strength to do pull ups, even later in life.
And finally, weight training can improve your self-confidence and give you a new social community of active people.
Pull ups after 60: How should an Older Individual Train ?
Older individuals should approach weight training for the pull up similarly to younger populations.
People over 60 will still need a progressive, full body strength program with compound movements that allows them to progress at their own pace.
However, older trainees will need to pay more attention to form, recovery and exercise selection. They should prioritize movements that don’t cause a lot of joint stress, like the ones I have included in my programs below.
Older people should emphasize weight training 2-4 times per week in conjunction with an aerobic exercise program.
Finally, older people might need to include more stretching and mobility work. They should probably do more stretching for the upper body.
Pull ups after 60: Training Programs for those 60 +
Monday:
Warm up: 5-10 minutes cardio of choice, 10 hip and shoulder circles
Dumbbell Goblet Squat 2 x 12-15 reps
https://www.youtube.com/watch?v=ij2K9R66E6I
Incline Push up 2 x 8-10 reps
Dumbbell Romanian Deadlift 3 x 8-10
https://www.youtube.com/watch?v=ZV2Mx4CpL-8
DB Chest Supported Dumbbell Row 3 x 8-10
Incline Plank 5 x 10-15 seconds
Hang from a pull up bar 3 x 30 seconds
Wednesday:
Warm up: 5-10 minutes cardio of choice
Dumbbell Step up OR Reverse Lunge 3 x 8-10
Landmine Overhead Press 2 x 8-10
Lying Hamstring Curl 3 x 10
Machine Assisted Pull ups 3 x 6-8
Cable Wood chop 3 x 8
Friday:
Warm up: 5-10 minutes Cardio of Choice
Barbell Front Squat 3 x 6-8
Reverse Hyperextension 3 x 12-15
Dumbbell Flat Chest Press 3 x 8-10
Cable Seated Row 3 x 10
Bicep/Tricep of Choice 3 x 15 each
Side Plank 3 x 30 seconds each
Each week, aim to increase the weight, reps, or time under tension of each exercise at your own pace. Following a progressive program, you should be adding strength over time. Listen to your body, and always get your doctor’s go ahead before starting a formal exercise program.
After 3-6 months:
add another training session specific to the pull up
Tuesdays:
Warm up: 5-10 minutes
Pull ups (Assisted) 3 x 3
Vertical Hanging 3 x 30 seconds
https://www.youtube.com/watch?v=ZgF0_bgWmp8
10-15 minutes on exercises of choice, focus on your weak areas
Work hard, and you will be doing pull ups in no time.
59 Comments
Greg Allen
Ive been searching the google and can’t find any records for men over 60. What is the record for the most pull ups by a 60 year old man?
Donald
I’m going to be 65 in May. If you eat right, sleep well, and exercise every day ( I do calisthenics—pushups, situps, leg lifts
combined with deep knee squats, mountain climbers, superman pushups
I do a 30 minute aerobic thing of 30 seconds of jump rope, followed by 12 quick mountain climbers, followed by 30 seconds of shadow boxing—leg movement, punches ===jabs and right crosses in the air, followed by trunk rolls—8 rotations to the left and 8 rotations to the right, followed by quick standups from being on all fours.—I repeat this 7 times which ends up being between 30 – 35 minutes.
I then do twenty minutes of stretching—-sitting on floor—-head to the knee—hold for 8 seconds
followed by 3 sets of forward neckbridges
I finish up with
3sets of high V up leg raises on chinup bar
pullups: 1 set of 20
and 2 sets of 15
I then squeeze an 8 pound ball between my two feet while hanging on a chinup bar. I raise my legs to 45 degrees and hold for 5 seconds and then lower—5 reps—I do 3 sets of these
It’s a very unscientific, totally random routine based on just enthusiasm.
Oh—–I totally enjoy doing this every morning from 6 a.m. to about 7:40 before I rush to breakfast, eat, shower and rush to work.
What keeps me going down to the gym (I’m a high school teacher–and our gym is full of about 25 people every morning—kids and other teachers
So it’s also a very social enjoyment thing.
And then to top it off——I listen to very loud and beautiful Zydeco and Cajun Louisianna music-while i’m working out–loud beautiful accordions, fiddles, steel guitars, triangles, drums, bass and electric guitars——and awesome vocalists (Steve riley, clifton chenier, the balfas, wayne toups, cedric watson, jourdan thibideaux, buckwheat zydeco, kevin naquin, bruce daigrepont, zachary richard, marc savoy and his family, nolan dugas, belton richard, robert jardell, nathan abshire–to name a few)
The music is what totally makes the working out seem like a piece of cake and fun. So it’s about having fun. If you’re not having fun, then you won’t keep exercising everyday. So if you don’t like Cajun music—-maybe you’ll like dancing, maybe you’ll like cutting firewood—–it doesn’t matter what physical exercise you do, as long as it is moderately strenous, lasts about an hour or so, and you are totally enjoying the moment.
And then of course—-your 3 macro nutrients at every meal——your complex carbs, your fats (yes, your body needs fat—just stay away from the saturated crap and the transfats) your proteins. and find healthy stuff that you really really enjoy and then you’ll find the discipline to stay on your routine. and you can snack all day long—-I eat apples, pears, bananas, unsalted peanuts for snacks as much as I want between meals. and I never go above 155 lbs—I’m 5’10”. So you have to make the time—but then you have to have a good time—otherwise you’ll just quit. Who wants to do something that is not fun for an hour or more every single day? That would be crazy.
HAVING FUN IS WHAT MAKES IT SUSTAINABLE—-NOT SOME SORT OF STUPID, RELIGIOUS WILL POWER.
admin
Hi Donald! Great comment. You are completely right! Having FUN is what makes it sustainable! Keep up the great work!
Jose Ballester
Glad I came across this. A few years ago I was doing over ten but a couple days ago, at age 68, I got to 5 overhand pull-ups and 4 underhand. I’ve always worked out, kind of a circuit training style with little rest between sets, working opposing muscles simultaneously and a split routine, usually consisting of 21 exercises over a two-day period with 1-3 days of running, bicycling, and rest in between. The last few years I’ve lightened up and increased reps in order to not stress the shoulders.
Up to age 31-31 I could do over 30 pull-ups. I remember doing sets with a 25 lb weight in my backpack. Now, I’m setting an initial goal of ten good pulls, and we’ll see where I go from there. Thank you all for getting me incentivized.
admin
Jose, that is awesome! 10 pull ups is a great goal.
Jose Ballester
Oh! I forgot to update! I did improve to doing 9, then 10, then 12! I recorded videos, is there a way to post one? Thanks!
admin
sure! just post a youtube video link of yourself in the comments! great work!
admin
Hi Greg! You know, I can’t find that info either. 🙁 I am not sure the records are broken up by age category.
Mani
Your article was very enlightening. I have not found any records either but I can tell you about myself. I am 65 and I can do 2 pull ups and 3 chin ups. It took me 2 years to acieve this, though. I can also do 8 chest dips. So if I can do it so can anyone else. You just have to have patience and never lose hope. I was overweight (84 kilos) when I started bodyweight training on my own and now I weigh 75 kilos. Recently I started doing intermittent fasting and I feel that this has improved my health, too. That’s all.
admin
That’s awesome Mani. Good for you! Yep– anyone can do it! Keep up the great work!!
Peter Faris
I am almost 64 and do chin up/pull ups daily.
Today,I did 100 pull ups in 23.10 and yesterday 100 chin ups in 19.23.
I can complete 10 pull ups in go and 13 chin ups.
I can do 15 chest dips in one go and do regular sets of 8/10 in my chest sessions.I do a maximum 50 press ups in one go,in 1 minute and numerous sets of 25/30 reps.
Weight 68 kilos
I only started doing pull ups/chin ups seriously,about 3 months ago.
admin
you go man!
Gene
I’d suspect that the record is quite high. I’m 67, and really trying to get in the best shape of my life. A couple of weeks ago I got 15, and i could have made 1-2 more. My goal is 25 by the new year!! I’ve never been anything approaching an elite athlete, have various aches and pains, but refuse to back down. I refuse to make concessions to my age per se – if something hurts, I try to work around it by how I feel, but i find that rest isn’t per se the best solution (best comments on ‘golfer’s elbow’ i’ve read is by a climber, Dave MacLeod’ on youtube.)
admin
That is awesome Gene! You can do it! 15 to 25 is a solid goal. 🙂 I’m with you on the “Rest” aspect. Usually more harm than good.
Lawrence Higa
Gene, Thanks for posting that. I also do 15 pull ups a day. With each set however I do progressively less (10,6,2). I use a pull up bar that uses the door frame which I find a little uncomfortable and I love using the chin up bars at the gym as they’re so much better ergonomically designed. I cannot do heavy weights any more as I develop bursitis when I lift too heavily doing the bench press. I used to love doing dips with added weights but this also causes bursitis. Nowdays I like to use cable machines as these allow me to do shoulder exercises, both flys and exercises which simulate chest exercises plus pushups. I miss the bench but I’ve developed a new appreciation for the shoulder and lateral exercises. The pullups do not aggravate my bursitis. I also bought a bowflex for my home which I put in my cave. I do quick sets of exercises before I take a shower so that it’s habitual.
I especially like having a small waist and larger pecs (not as large as they could be because I cannot do benches but there’s still a 6 inch difference between my chest and waist) and I like the fact that my lats are being developed. To me, the strength is secondary. I’m more interested in the looks.
Eric L
I’m 61 and also can do 15 pull ups uninterrupted. I do them with a neutral grip as overhand makes my shoulder hurt–that problem started about 10 years ago. I’d rather do full bodyweight neutrals than assisted overhand. Next milestone will be 20…we’ll see if I get there.
admin
That’s awesome Eric! Great work! I think you are right to listen to your body and do a variation that does not hurt you. 🙂
Gene
yeah. thanks. just trying to make the whole thing as fun as possible – latest tweak is to work on legless rope climbing, and thinking about working towards a 1 arm pull up. Have some rope tools that hang from a pull up bar, and while it isn’t as optimal as a long gym rope, i think you can get there by going up/down/up, etc….and i think ultimately that working on the strength aspect (a few days a week, doing some pull ups with the gtg method, weighted backpack) helps there. i actually test my max pull ups very rarely.
Matt B.
Aiming for 53 at 53! Will most likely set age group World record of 50 strict in 1 minute. I’ll get 53 but not in a minute.
For those looking for age group records- here you go.
W 60- 5 pullups
M55. 33 Bernd Schroder GER
M60 unknown ?
M65 30 Jack Lynch
M70 36 – unofficial Dr. Leonard Swarz
M75 11 Sanford Werner body weight 152
Oh, I did 49 M50 1 minute strict
admin
That’s awesome Matt! Thanks for posting those age group records!
admin
Awesome ideas Gene! The legless rope climb is extremely impressive in my opinion– and (YES!) it can be achieved just by getting strong at pull ups. You are right too about rarely (if ever) maxing out. Maxing out too often can compromise strength performance–much better to end your set with a couple reps in the tank and focus on accumulating more quality sets! 🙂
John Truesdell
I never was an athlete and still not I am 76 and can comfortably do 30 plus pull ups sets,100 push up sets, This has been propelled by avoiding back and shoulder pain
I would really to know what other 60 plus men can do
admin
John that is SO AWESOME! I am inspired by you! Have you thought at all about competing at the Tactical Strength Challenge? I think you could crush the pull ups!
John Sardina jr
I would LOVE to see you do 30+ pull-ups! At 76 years old?! That would be a record! Let’s see it!
Mike Sweeney
I’m 66 and can do around 8 pull ups. I’m going to start working at it and try for 15. I’ve done 10 hundreds or thousands of times and stopped. Often add 5 to 8 chin ups too plus 1 to 2 sets of 20 pushups and situps.
admin
Mike, good for you and YES, you can do it! Let me know when you reach your goal! 🙂
Andrew Strobert
60 yrs old, just hit 20 (fairly solid – no kipping) pullups.
admin
Awesome Andrew! You all motivate and inspire me!
Peter Faris
I have,very much,enjoyed reading about all the feats of strength by Mike and others.I still have a long way to go,to equal these efforts.
You are an inspiration to those ,who think they are too old to be able to perform such strength exercises.
John Truesdell
Great work. I have found pull-ups are a great platform upon which to build strength……… and very helpful for backpain. I’m 76 and love to do them
John
admin
Hi John– I am glad you have found pull ups so helpful! Please keep me posted on your progress. 🙂
Nick Forbes
somehow find pullups reasonably easy at age 73!
I practice on my home bar twice a week.
Mostly I am a cyclist, usually win my age group in races…
Aged 73 weighted pullup video:
https://youtu.be/qI2xahnL1UA
23lbs (10.5kg ) 12 reps. Body weight 23+ reps. Body weight plus 68 lbs ( 31kg) 5 reps……
Don’t think I will ever get to 30 strict form body weight pullups so kudos to John T!!
admin
Nick Forbes I watched your video…twice…and I must say, YOU ARE AWESOME ! How much weight did you use here? I think 30 would be possible for you ! :O WOW
Lawrence Higa
Watched your video and commented upon it. Well done. Fantastic stuff. When I was young (around 30 or less), I used to add weights and then do pull downs with a cable which may or may not be the same as what you’re doing but I wonder if I’d be able to do any with a 20 lb weight as you did. Hail the king.
admin
It was AWESOME wasn’t it?!
Lawrence Higa
Hey, I was so impressed that I upped my pull ups to 20 although with no weights attached to me. I’ve started doing row lifts (pulling my chest up to the bar).
admin
I am so thrilled that you have been inspired to up your game like that! Awesome work Lawrence!
Bill Buck
I’m thrilled to have found this website. Old timers crushing guys half their age with pull-ups. Well I’m 70, about 6 months ago I could eek out 6-7 pull ups. Been working on it every other day, now personal best, 12 honest pull ups. I’d like to shoot for more, but not sure what number, 20 would be amazing. When I was 17 in HS PE class coaches recorded number of pull ups by all to gauge strength for wrestling. I did 33, most in my class. My 15 minutes of fame and a good story, and true!
admin
Bill, keep striving for more. I am hoping some of the articles and the advice on this website will help you; I am THRILLED you found it too! 😀
Cheryl La Force
I am a 62 years old woman. Pull ups are one of my staple exercises. I found the best way to make gains is with a bar close by at home. I do some in the morning and some at night. 1 or 2 sets. Doing negatives slowly helped too. I can do 10 and they are full range but not hyper extension of the elbows.
admin
That is excellent Cheryl! I am proud of you!
Gary G Thomas
Age 61
admin
Gary, YOU ROCK! I smiled ear to ear while watching your video! So glad this community has inspired you to post your success! 😀
Gary G Thomas
Thanks. I can do more now but add weight to maintain a hypertrophy rep range while maintaining the slower, controlled eccentric to a dead hang position. 💪💪💪
admin
I love your analytical approach to achieving your desired adaptations. Keep on keeping on and please do share more videos as you progress! 🙂
Steve
Hi, thanks for the info. I’ve turned 61 and after a marriage break up, I lost weight – don’t recommend this method – When I moved into the flat, one of my sons talked me into getting a pull up bar. So I got one of those ones that doesn’t require fixings and supports itself on the door frame. I have to admit to really struggling with pull ups – it seems to create a lot of pain in my elbows, so I have concentrated on chin ups. I still have a certain amount of pain from them but after four or five reps the pains goes. I’ve now built up to 35 chin ups and I’m aiming to get to 62 reps by my 62nd birthday. If I get there and feel confident I can complete my aim , I’m going to try and get sponsors – I’m thinking a penny a rep (UK).
I cycle down to take my dog out and call in at an outdoor exercise square – love knocking out the chins in front of disbelieving eyes.
I also do in the region of 400 sit ups (sets of a 100) but can’t get the real muscle tone, guess the old mind is willing but the flesh not so.
Cheers once again.
admin
Hi Steve! 🙂 Thanks for sharing your story. I’m glad you were able to find a positive outlet during a trying time. Please share a video WHEN you get to 62 reps. I believe in you! -Marissa
George
Even though this thread is a little old, I’m glad to find it!
I started back into the senior gym in my community after my doctor told me my numbers were marginal and the next annual might mean statins.
I set a goal of doing a pull up. After years of not exercising, a pull up seemed a good target to show me I can still grow and improve physically.
18 months later I had dropped 35 pounds, been at the outdoor gym 3x/week and got my pull up at 64. A few months later and I’m up to 7 max, with a goal of just continuing to build my strength, retiring soon and staying healthy to enjoy my time.
admin
That is so awesome George! Thank you for sharing your story!
Bill
Great article. But you really need an over 60 model. The young lady model emphasises the social challenges you mention!
admin
Glad you liked it! Sorry about the model; I will try to change that when I get a chance!
Matt B.
Sorry, tried to post here. I have the age group records for every one, but waiting for admin to approve?
Cumbersome process. Hope it goes through, if not, best of health and fitness to all!
admin
Best of health and fitness to you too!
Sam
Hey great article, I’m really impressed with my fellow 60+ y.o. doing pullups. Here’s my suggestion for anyone interested in trying to do a pull-up, was hope I got started and I read it somewhere….
Begin with a negative pull-up, slowly lower yourself halfway down ((or a quarter way down) than pull yourself back up. This preps your body for the movement. Work your way up in terms of the #. Before you know it you’ll be doing sets of pullups.
I do a modest 4 sets of 8, with minimum 5 minute rest between sets (i used to break up the sets with elliptical 15 – 20 minute sets).
Also I use different grips for each set: overhead; mixed grip left; mixed grip right; parallel
I love doing pullups, great back workout, body weight workout.
Good luck to beginners, and continued best wishes to my fellow pullup enthusiasts.
Sam
California
P.s. if you want an older guy that can rock pullups, Google Scooby Pullups. The guy is legendary
admin
Great point about the negatives Sam! Thanks for sharing!
Donald
I’m going to be 65 in May. If you eat right, sleep well, and exercise every day ( I do calisthenics—pushups, situps, leg lifts
combined with deep knee squats, mountain climbers, superman pushups
I do a 30 minute aerobic thing of 30 seconds of jump rope, followed by 12 quick mountain climbers, followed by 30 seconds of shadow boxing—leg movement, punches ===jabs and right crosses in the air, followed by trunk rolls—8 rotations to the left and 8 rotations to the right, followed by quick standups from being on all fours.—I repeat this 7 times which ends up being between 30 – 35 minutes.
I then do twenty minutes of stretching—-sitting on floor—-head to the knee—hold for 8 seconds
followed by 3 sets of forward neckbridges
I finish up with
3sets of high V up leg raises on chinup bar
pullups: 1 set of 20
and 2 sets of 15
I then squeeze an 8 pound ball between my two feet while hanging on a chinup bar. I raise my legs to 45 degrees and hold for 5 seconds and then lower—5 reps—I do 3 sets of these
It’s a very unscientific, totally random routine based on just enthusiasm.
Oh—–I totally enjoy doing this every morning from 6 a.m. to about 7:40 before I rush to breakfast, eat, shower and rush to work.
What keeps me going down to the gym (I’m a high school teacher–and our gym is full of about 25 people every morning—kids and other teachers
So it’s also a very social enjoyment thing.
And then to top it off——I listen to very loud and beautiful Zydeco and Cajun Louisianna music-while i’m working out–loud beautiful accordions, fiddles, steel guitars, triangles, drums, bass and electric guitars——and awesome vocalists (Steve riley, clifton chenier, the balfas, wayne toups, cedric watson, jourdan thibideaux, buckwheat zydeco, kevin naquin, bruce daigrepont, zachary richard, marc savoy and his family, nolan dugas, belton richard, robert jardell, nathan abshire–to name a few)
The music is what totally makes the working out seem like a piece of cake and fun. So it’s about having fun. If you’re not having fun, then you won’t keep exercising everyday. So if you don’t like Cajun music—-maybe you’ll like dancing, maybe you’ll like cutting firewood—–it doesn’t matter what physical exercise you do, as long as it is moderately strenous, lasts about an hour or so, and you are totally enjoying the moment.
And then of course—-your 3 macro nutrients at every meal——your complex carbs, your fats (yes, your body needs fat—just stay away from the saturated crap and the transfats) your proteins. and find healthy stuff that you really really enjoy and then you’ll find the discipline to stay on your routine. and you can snack all day long—-I eat apples, pears, bananas, unsalted peanuts for snacks as much as I want between meals. and I never go above 155 lbs—I’m 5’10”. So you have to make the time—but then you have to have a good time—otherwise you’ll just quit. Who wants to do something that is not fun for an hour or more every single day? That would be crazy.
HAVING FUN IS WHAT MAKES IT SUSTAINABLE—-NOT SOME SORT OF STUPID, RELIGIOUS WILL POWER.
Arnold Gaunt
I did 41 pull-ups to celebrate the occasion of reaching the age group that is subject of this page ☺! Looking for competition to motivate more!
admin
YES that is awesome! Keep up the great work!
KEVIN
Big, strong, muscular guys in their 20s often can not do even two or three pull ups. If you are in it (life) for the long haul, whether man or woman, pull ups are the key. There is no true indicator of one’s upper body strength than one’s ability to do pull ups. As I just turned 60, I no longer try to do a set of 35-40 to failure. Multiple sets of 10-12 reps with a variety of grips and widths a couple times a week have noticeably widened my shoulders, back and put size back on my arms. You can do them anywhere that you can hold on to any fixed object above your head including stairs, tree limbs, swing sets, or even a pole. This exercise has literally cured years of shoulder pain by providing strength and stability into areas that were once destroyed by lifting heavy free weights. Fantastic tutorials! God Speed to all of you!