Strength Training Past 50

by Wayne L. Westcott, Thomas R. Baechle

Research clearly shows that strength training is especially effective for older adults. Strength Training Past 50 explains and shows the most effective way for mature adults to work their muscles by presenting specific strength tests; 9 safety essentials; 39 age-appropriate exercises; a 10-week workout plan; and personalized programs for increasing muscle size, strength, and endurance.
Two world-renowned experts, Wayne Westcott and Tom Baechle, team up to present strength exercise information and prescriptions tailored to the needs of anyone over 50 years of age.

Genres: Nonfiction, Health, Fitness

231 pages, Paperback

First published September 30, 1997

Reviews

[Artie Rubin]

Being over 50 myself (don't ask) and wanting to keep my muscles from turning into celery that's a month old, I looked for books that might show me a good workout. But they seemed to think that everyone who did workouts was no older than 40. Finally I found this one, and it was just what I needed.

So to people of a certain age, don't excuse yourself from hitting the gym because you're afraid it'll hit you back. It won't, and you'll actually have decent muscle tone no matter how old you get. You'll stop looking "old" and you'll definitely stop feeling "old." (The usual caution: Talk to your doctor first before embarking on any exercise program.)

Bonus: you'll get a senior discount on your membership and might even have it fully paid by your supplemental Medicare insurance. The gyms I've been to have no problem cut-rating your membership fees. They probably figure, "How long is s/he gonna be around anyway?" Surprise them! Make them wish they'd never met you. Start with this book.

[Anna]

A useful book. It even taught me a new exercise to help prevent running injuries. The self-assessment portion really drove home how much strength I’ve lost during the last few years of COVID, injuries, and surgery.
And it seems that one uses dietary protein less efficiently with increasing age, so more is required.

[William]

This book provides an excellent all around discussion about strength training for older athletes, both beginners and those more advanced. Solid advice from the Nautilus Handbook and other sound principles of modern strength training are evident throughout. It would be more complete with coverage of body-weight strength training, including the Total Gym (TM), strength circuits, and calisthenics: [variations of] pushups, pull-ups, dips, rope climbing; as well as Russian kettlebells.

[Michael McCue]

I found Strength Training Past 50 on the shelf in my local public library. I was looking for more information than the trainers at my YMCA didn't seem to have. Seems to be good and accurate info for the older serious gym rat. I've read through this book twice, good illustrations and advice. The charts of training programs could do with more detail and explanation. Some of the photos are too cluttered with unneeded backgrounds but still a very useful book.

[Allen Martin]

I've been teaching strength training for around 20 years in group fitness classes so not much new for me here--although the pictorial summary of various exercises using different types of equipment is a good reference.

The book is also more repetitive than it needs to be.

[Greg Edwards]

Useful

I enjoyed this book but mostly the workouts. The weightlifting sections were really good. I didn't care for the sports chapters.

[Judi Politte-Downs]

Very informative, pictures helped. End of book missing c8 through part of 10 repeated. Someone was not careful when putting this together. Information is going to make my strength training easier

[Lynda Lippin]

A good basic introduction to strength training, with specific considerations for people over 50. Great for personal trainers who work with this demographic.

[Tim]

This book is OK but not great. If you have no background at all it is a good place to start except for a couple things which are not so minor. (1) Some of the machine exercises are DANGEROUS - think knees. People get injured knees all the time on those leg extensions. I am an example. While still in the military i used the full lineup of Nautilus equipment on a regular basis, until one day when I felt what I can only describe as a knife being stuck into the side of my knee. A year or so after getting discharged my knee locked in a bent position (this was after lots of odd popping sounds and such coming from it for months). Seems that sharp pain was the meniscus getting split and then the side piece wedging into the joint itself of the knee. One surgery later and lots of cartilage removed it was repaired, but not back to what it was before. Such is life but the authors should at least warn newbies (like this book is directed toward) about such potential hazards. when i hurt myself I was still in my twenties. Now in my fifties I know better - you may not. go on the internet and google gym machines not to use or injuries, etc. You'll see more of what I am talking about. Second, why even waste time talking about abductors in the leg section. Note that only machines are discussed - no free weights or body weights. That is because these machines are gimmicks. Real strength training of any sort doesn't waste time on this. Do some squats, or lunges, or whatever you wish and your abductors will be just fine. Lastly, not sure about the neck machine either. i used to use that in my younger days but get a little older and you are more likely to get neck spasms than an improvement. Just work your traps instead or if you must exercise your neck, grab a towel and google the exercises for necks using a towel. Much easier, safer, etc.

[Keith]

I was delighted to see a book geared toward strength training for those over 50 years old. It is something that I have wondered about ever since taking an Anatomy & Physiology class this spring. The teacher told the class that once the growth phase of life is over, we can't increase the number of cells in a muscle - we can only enlarge those cells. Aw shucks. Ever since then I have wanted to learn more about it. This book partially addressed that desire.

The book starts with "Assessing Current Strength." I didn't do that part because I already have a good idea what I like and don't like about my current level of fitness. And, because of my interest, I preferred the background chapters more than the chapters with how-to-do-the-exercises. One page that surprised me: " First, because we synthesize amino acids less efficiently, senior men and women should eat more protein-rich foods..." (Page 238)

For someone who wants a book that covers the theory and has clearly described and illustrated exercises, this book is great.

[Lisa Kucharski]

Read this book for a CEC course. I would say that having been training people for a while I didn't gather any new information. However, if you are past 50, and have not trained or want to find a way to find out some programs to get you going where you are... this is a good book. It's not complicated, it's well illustrated. It covers strength training, it does not cover flexibility or cardio exercises.

It covers using machines, free weights, tubing, stability balls and kettlebells. However, if you are really a newbie- to be honest, you would do best to get a good trainer to make sure you are doing the movements correctly and bring the book to show them what you're hoping to achieve. Also, if you plan to use kettlebells I would advise finding someone who knows how to use them!

[Margaret]

A straight-forward approach to weight lifiting geared toward people over 50. Ten-week training programs with machines or free weights are described in detail, then there are additional programs for continuing on, depending on whether you want to strengthen muscles, or strengthen endurance. There are a number of training log forms in the back of the book that you can photocopy to use in your weight lifting program. The exercises are described well, with black and white pictures.

[Roxanne]

I was in a bad fall so I have a partial disablity but I can use very light dumbells for my upper body. The gym will not take me. This book has shown me a few exercises I can do. There is also sections on health and nutrition. I enjoed the book for the exercises I learned. It is a very complete and illustrated exercise book for those who can every exercise in it.

[Beth]

I think this book is better suited to a beginner than to an advanced exerciser. It's a solid, basic reference that gives information about strength training with machines, free weights, and alternative equipment such as resistance bands. Nothing trendy, just a good reference. Fitness models all appear to be 50+, which I appreciate.

[Jim Angstadt]

Strength Training Past 50
Wayne L. Westcott

This book has a lot of good information for starting a weight training program. Much of this information is also available online from a variety of sources, but that would take a significant amount of time and effort. Here, in one place, is all one needs to begin weight training in a safe and effective way.

[Rebecca]

Continuing education course.

[David Lubin]

Some good, common sense recommendations for my age group

[Mark]

"Got from DPL. Added updated 3rd ed to wish list.
Skimmed 15 September 2016."

Excellent! Intend to act on much of it. I have to.

Gift from Jer & Kaja BD2018.