Strength Decline with Age

[Thin Lizzy]

At 57, I’m about 2/3 of what I was in my 20s. I don’t attempt heavy benching anymore due to a minor pec which I have no interest in turning into a full rupture, but I still push it on military presses and I can now do with 100 what I used to do with 150.

Is this the norm?

[pamith]

Bro...

[Kwon]

Nukka...

[funk51]

 100 lb dbs for militaries @ 57 is pretty good.

[Wayne Tracker]

100 lb dbs for militaries @ 57 is pretty good.

That's damn good for any age, especially if natural

My best were the 95's for sets of 6 and now I'm down to the 85 for sets of 8 but with better form than the 95's

Hardest part is getting the up for the first rep

[ChristopherA]

100 lb dbs for militaries @ 57 is pretty good.

I doubt he meant db's. He said military press. 100lb db's at 57 would be crazy strong

[funk51]

I doubt he meant db's. He said military press. 100lb db's at 57 would be crazy strong

  oh, I was using 50's lb dbs at 71 than I tore my rotator cuff and now I don't do them anymore.

[wes]

Whatever currently feels heavy to you is heavy.....former poundages no longer matter,just train hard and consistantly with good form.

[Gym Rat]

At 57, I’m about 2/3 of what I was in my 20s. I don’t attempt heavy benching anymore due to a minor pec which I have no interest in turning into a full rupture, but I still push it on military presses and I can now do with 100 what I used to do with 150.

Is this the norm?

Did you ever do gear, or were always Natty?
That would make a difference. Also body-weight and mass then vs. now could matter.

Also, its quite random and Ive seen people get stronger in their 50's, and some get weaker.
The stronger guys always slowly gained weight and muscle each year, just a bit, but over a few decades it adds up.
They never got any major injuries and trained Powerlifting progressive style. Slow and steady.

Im a bit stronger now at 57 than I was at 27. But I did that kind of training (slowly progress as a natty w/ this type of training that I do).
I gained 30 lbs in 30 years. (175 to 205).
Since jumping on TRT at age 50, I think Im able to hang onto to what I have (I didnt gain, but it may be helping to keep me here).

When I got my physical at age 40, my test levels were right at 800 as a natty, which is great.
Over ten years they declined down to around 300. On TRT Im  back up around 700. (I didnt lose strength when I was at 300, just didnt feel great).

In other words, many things could matter and cause either strength loss, or gain as one ages.
I notice the Powerlifters who just progress and keep w/ it thru life, get stronger and become strong old geezers. (Until a certain point of course).
Decline hits us all eventually...

Wade Johnson is one example... An older Powerlifting guy, never did gear, never even got his test-levels checked.
But always slowly progressed with age (training style and bodyweight)...

---

WADE JOHNSON is the founder of The Ogre Compound and one of the most accomplished strength athletes of his time. He began his powerlifting career in 1999 and has since won national and world titles in powerlifting, Olympic weightlifting, and strongman. In 2012, he totaled 2400 pounds and was the the number one Super Heavy Weight with a 1,040 pound squat.

[robcguns]

Whatever currently feels heavy to you is heavy.....former poundages no longer matter,just train hard and consistantly with good form.

Exactly.

there’s weights I couldn’t touch that I did 20 years ago and some I’m stronger on.

[Zillotch]

poundages r in effect meaningless.

make training therapeutic and geared towards functionality - the rest will take care of itself.

[pamith]

  oh, I was using 50's lb dbs at 71 than I tore my rotator cuff and now I don't do them anymore.

Bro...

[Grape Ape]

Hard for me to say since back in the day I did all the stupid bench all the time, quarter BS "squats", giant half rep leg presses, never deloaded, never deadlifted, never did any conditioning etc....

So, my pressing from that time I'll likely never regain, but overall, am much better, especially when conditioning is factored in.

[pamith]

poundages r in effect meaningless.

make training therapeutic and geared towards functionality - the rest will take care of itself.

My nikka

[Stephano]

100 lb dbs for militaries @ 57 is pretty good.

The military press is always done with a barbell, standing.

The dumbbell shoulder press is a completely different exercise.

A 150 pound military press for reps is pretty damn good.  220 pounds for reps is absolutely elite.  The military press always feels a little bit "harder" than the dumbbell shoulder press -- due to a larger range of motion, core involvement due to standing rather than sitting, and more front delt involvement -- though it's easier to cheat by pushing with your legs.

[LurkerNoMore]

On paper, it sounds as though one should get weaker as one gets older.  Especially if you have been at it for a long time.  Joints wear out, injuries happen and the body just doesn't fire on all cylinders any more.

[bhank]

Old man strength is real your tendons and ligaments do get stronger however injuries are also real and strength and power are not the same thing.

[Matt]

Strength is the last thing to leave an athlete, but I don't think any all-time world records extend to anyone in their fifties. There are probably a fee among people aged 40-45.

We can maintain or even build strength with age, but there are obviously limits.

[Coach is Back!]

At 57, I’m about 2/3 of what I was in my 20s. I don’t attempt heavy benching anymore due to a minor pec which I have no interest in turning into a full rupture, but I still push it on military presses and I can now do with 100 what I used to do with 150.

Is this the norm?

Yes, it's normal and even more so when you have nagging injuries, aches and pains. At 60, My biggest injury right now is a grade 2 supraspinatus tear, I'm still able to go fairly heavy on flat DB presses 100-110, but the rest is lighter high rep stuff. I'm only training 3-4 days in the gym.

[wes]

Old man strength is real your tendons and ligaments do get stronger however injuries are also real and strength and power are not the same thing.

You`re not old yet,just weak.

[BBSSchlemiel]

At 57, I’m about 2/3 of what I was in my 20s. I don’t attempt heavy benching anymore due to a minor pec which I have no interest in turning into a full rupture, but I still push it on military presses and I can now do with 100 what I used to do with 150.

Is this the norm?

You were overhead pressing 150’s?!!! How much did you weigh?

What was your bench?!

[MCWAY]

Yes, it's normal and even more so when you have nagging injuries, aches and pains. At 60, My biggest injury right now is a grade 2 supraspinatus tear, I'm still able to go fairly heavy on flat DB presses 100-110, but the rest is lighter high rep stuff. I'm only training 3-4 days in the gym.

I'm almost 50 and I've found that my strength (on some exercises) is the highest ever. But, I need way more warmup sets. I have to do more sets on the incline with 225 before I go to 315. Ten or fifteen years ago, all I needed was one or two warmup sets.

Squats? Forget it. The weight I need for a decent workout is murder on my back. But, I can get it with the 45^o leg press. Plus, to get extra pump in my legs, I've actually started using the Smith Machine to do vertical leg presses.

I wish there were an actual vertical leg press machine, the way Arnold Schwarzenegger and the crew had. But, you use what you have.....which I'm about to do shortly, since it's leg day .

And, it's no more overhead tricep extensions (barbell or dumbbell) for me, either (I had to do them during the shutdowns in 2020) but using gallon jugs of water vs. iron is a whole different story. In fact, I'm getting away from dumbbell exercises altogether. Outside of inclines and dips, I do reverse bench presses (with the bar starting in the down position) instead of flat dumbbell presses for pecs.

[joswift]

I have no idea how strong I am, I never 1RM and rarely go under 12 reps

I couldnt care less, I cant even remember what I lifted last week when I trained.

[Irongrip400]

I’m 42 and just got back into working out with more than body weight and 20lbs dumbbells for the last 4-5 weeks and am surprised at how much longer it’s taking for the muscle memory to get me back to what I could do 3+ years ago. I stopped going to the gym when covid shut them down three years ago but really was sporadic before that for a few years with work and kids. I was just thinking about your question a week or so ago, but your 57 so I’ve got no excuses yet it sounds like 

[Gym Rat]

You were overhead pressing 150’s?!!! How much did you weigh?

What was your bench?!

I think he meant w/ a barbell..