Is Bodybuilding Unhealthy at Old Age?

[Hsiang-Lin]

I know this sounds dumb, but I always had this belief that too much weightlifting and muscles can cause you to look horrible and droopy when you're old. And also that somehow weightlifting is bad for you when you're older. I know this is a limiting belief so I'm hoping someone can shed some scientific evidence to prove this wrong.

What's the best combination of exercise possible if you're looking to optimize your health at all age ranges? I want to get big, but at the same time I don't want to compromise my health now and suffer for it later. I'd rather get into the healthiest habit of exercise and eating now and continue that into my old age.

Thanks!

[Alvin]

Disclaimer: I'm no expert on this

In Tony Robbins' book Awaken The Giant Within, under the Physical Destiny chapter, he writes about human growth hormone (HGH), which 'stimulates tissue growth, increases muscle tone and lean mass, enhances flexibility, thickens muscle, stimulates the growth of bones and organs, and helps maintain healthy tissue.'

HGH is released after heavy exercise, and he says that tests have shown that 'people in their sixties who've gone at least ten to fifteen years without any muscle tone are learning to lift weights and create muscle mass equivalent to that of twenty-one-year-olds, with energy levels to match.'

I'd be interested to hear what more informed opinions have to say

[stephencp]

Evidence that weightlifting is bad for you? I would think it somewhat intuitive that is good for you! However, I would focus on getting stronger, not getting bigger. Look at the World's Strongest Man competition for example. Alot of those guys aren't anywhere near as big as bodybuilders, but can be twice as strong.
You can't go wrong with functional, whole body movements for exercise. I would like to see YOUR evidence that it's bad for you first....

check out Welcome to CrossFit: Forging Elite Fitness 's forum and ask all the old farts in there what they think about it.

Stephen
Power-Book Library: Free personal development, success, inspiration and motivational classics

[Lonewolf]

Most of the degenerative problems relating to old age are from disuse rather than overstretching abilities. I know a powerlifter who is about 78 years old and I've seen him benchpress 100kg, which puts him about equal with most 20 year old men that you will meet in any gym. His body was a bit saggy, but much more appealing than most 78 year old's. The most interesting thing was his spirit, which was very strong and alive.

[Hsiang-Lin]

Hey guys thanks very much for all the information.

Lonewolf, that really inspires me. If the energy and spirit is still healthy, I think that outweighs a few sags here and there lol. I'll still need to research on my own a bit, but now I feel more confident and assured going in and doing some heavy ass liftin'!

[ahimel]

On the contrary -- consistant weightlifting is one of the best things you can do to keep yourself looking good as you age. Your skin doesn't "get used" to a certain size -- it's an amazingly flexible system that will adjust to whatever size it needs to be. (For a gross and disturbing demonstration, stick a needle into the dead skin of your fingers and leave it there for a couple months. Or just take my word for it.)

What causes sag and wrinkles is the lack of elasticity in the skin. This is simply a cancer preventative and there's nothing you can do about it. But you can make sure that it's only the skin that's flabby -- that the muscle underneath the skin is still firm and toned. That's where bodybuilding comes in.

"Older people who take up weight training can prevent some of the loss of muscle tissue that normally accompanies aging—and even regain some functional strength—and by doing so become less frail.[13] They may be able to avoid some types of physical disability. Weight-bearing exercise also helps to prevent osteoporosis. The benefits of weight training for older people have been confirmed by studies of people who began engaging in it even in their 80s and 90s." -- Wikipedia

"One 12-month study conducted on postmenopausal women at Tufts University demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training. The control group had losses in bone, strength, and balance. Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures." -- Center for Disease Control and Prevention

"What are the benefits one can expect from resistance and cardiovascular training, particularly as this applies to the older population?

* Reducing the risk of coronary heart disease and improving post-MI performance.
* Reducing the risk of metabolic disorders such as diabetes.
* Reducing the risk of high blood pressure and its accompanying health threats.
* Improving blood lipid levels, reducing the risks of unhealthy levels.
* Building and recovering lost muscle mass and strength.
* Reducing body fat and improving overall body composition.
* Increasing metabolism to assist in maintaining a healthy balance.
* Decreasing lower back pain by strengthening musculature.
* Relieving the pain of arthritis by promoting greater flexibility.
* Preventing osteoporosis by using weight lifting exercises to improve bone density.
* Reducing the risk of colon cancer by promoting rapid transit of body waste through the gastrointestinal system.
* Boosting self confidence, improving appearance and lessening depression. " - Richard D. Therry, Certified Personal Trainer

[kahless]

Take a look at this website:
Fit Over 40: Middle-age and Senior Health, Fitness, and Hormone Restoration! - Home

A review from one of the people featured in the book with some good quotes from the author and a couple of good photos.
PhysicalMind.com: Review of Fit Over 40 ebook by Tom Venuto & Jon Benson: fitness, health, longevity, anti aging

Note: I'm not saying to buy the book.

And while you're at it, here are some pics of older bodybuilders/weightlifters. Keep in mind the these are genetically gifted and they've worked hard all their lives to get and maintain this kind of shape.
Dave Draper at over 60 (pic in the middle of the page)
Dave Draper Photo Archive
Clarance Bass at ages 41, 48, and 60
Never before seen phots, Clarence at 41, 48, 60
Bob Delmonteque, another lifelong bodybuilder/weightlifter
Dr. Bob Delmonteque's Lifelong Fitness - "Grow Younger as You Grow Older"

Note: These all having something to sell. Again, I'm not saying buy anything, just look at the photos.

Here, check out 52 year old Ed Cook and tell me how "horrible and droppy" he looks (LOL)
Bodybuilders.com - Over 40 Bodybuilder Of The Week: Ed Cook! Pics and info and more!

Here's a 49 year old that's been at it for 17 years:
Bodybuilders.com - Over 40 Bodybuilder Of The Week: Alain Petriz! Pics and info and more!

Keep in mind that no matter how long you work out, you will *not* look like these guys unless you drop your body weight into the single digits (less than 10%). And that's not how these guys live. The truth is that these photos are taken after weeks of careful diet intake, 24 hours of dehydration to allow the skin to "stick" to the muscles that then show up so well, and a good "pump" before the photos are taken. Nobody, no matter how great their photos look, looks like this for long. Oh, the muscle is there, the strength is there, the endurance is there, the generally excellent health (provided this is all gained by honest work and not by drugs) is there. And they look pretty darned good in their clothes, but you're not going to see these muscles unless you're looking at them working out in the gym.

Originally Posted by Hsiang-Lin

I know this sounds dumb, but I always had this belief that too much weightlifting and muscles can cause you to look horrible and droopy when you're old. And also that somehow weightlifting is bad for you when you're older. I know this is a limiting belief so I'm hoping someone can shed some scientific evidence to prove this wrong.

I've got a better idea. Why don't you search for scientific evidence to prove yourself right? Good luck finding any. Medcrawler is a good place to start.

Recommendations:
Start with nutrition. You really can't go wrong with Berardi's "Precision Nutrition". Highly recommended.

For a total beginner, start with "Body for Life" for diet and exercise guidelines, then graduate to Precision Nutrition.

Personally I believe that everyone should be able to handle their own bodyweight before picking up iron. The basic "Turbulance Training" program is a very good progrem that you can stay with even after eventually picking up weights.

For when you get comfortable working out with your own bodyweight, get the book "New Rules of Lifting" from the library (it sells as both an e-book and a hard copy, but it's the same book.) Good book to avoid picking up the commen mistakes made by first-timers.

Whatever you do, don't just start flinging weights around and don't pay for a personal trainer unless they know what they are doing. Take the time to educate yourself first.

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