Bikewer t1_irmydnt wrote
Interesting material. I’m 75, and took up a lifting program after knee replacement about 6 years ago. I worked my way up using a fairly normal exercise set, fairly heavy weights (for me….)
But I found I was having a lot of trouble with DOMS and long recovery time.
Then COVID hit….
So I adopted a considerably lighter program, a full-body workout using primarily dumbbells. Still doing this but progress is quite slow.
jsinkwitz t1_irn5bcp wrote
That's still likely to be sufficient in preventing loss of lean tissue when paired with appropriate protein intake. Even bodyweight exercises that would be considered 70% RPE for 10-12 repetitions would qualify. Since you've been active, you're likely beyond it, but for most in an advanced age doing something as simple as bodyweight squats and pushups could satisfy the requirements until the RPE lowers with proficiency, allowing the use of angles to increase RPE rather than focusing solely on external loads.
Strazdas1 t1_irr72ab wrote
Pushups isnt a "Starting point" for a lot of people. You already need to have some muscle mass to even be able to do it. I remmeber a time when i was physically unable to do so.
jsinkwitz t1_irr8wsi wrote
I use it as a generalized example because pushups come with their own built-in variations. The progression for trainers and physical therapy is usually box pushups (hands on box) with setting a ~20% weight supported (i.e. equivalent of a decline press of a low weight). Once repetition targets can be hit on that it'd transfer to a lower box (turn on side) for closer to ~30% of weight. Again on lowest box setting for close to 40% of weight. Then pushups from knees (some will do this before the final box setting). Then regular pushups. Then pushups with feet elevated on the box, progressing back up on box height. Finally mixing in advanced techniques such as hand placements, offset objects like medicine balls, etc.
In my initial example, yes it was too simplified, but to more point out that resistance training need not be always externally load dependent. I'm simply a big fan of people committing to any resistance training program they enjoy enough to stick with for several months at a time.
CocktailChemist t1_irnb25j wrote
Specifically about DOMS, one thing that might be worth trying is lighter movements that are similar to but not exactly the same as what you did the day before. That gets the muscle moving and increases blood flow without hitting them in quite the same way. So something like squatting with in a different style or pressing from a different angle.
TurboGranny t1_irndug8 wrote
I found I only get DOMs if I try to do too much too fast when starting out. Starting very low weight and reps on any new exercise and then building up over time seems to keep the soreness very limited.
Jack-Campin t1_irnm84i wrote
What's DOMS?
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