Routine for my dad

[Backlash]

My dad is 60 years old and out of shape. He is interested in getting back in shape though and fixing his diet. I got him some adjustable dbs and a bench to start with.

What would you guys (especially those who are trainers) recommend for a routine for someone like this? I only know how to train for people who are younger and already have been lifting awhile...

I did show him how to do squats (bodyweight first, then holding the dbs at his shoulders), bench/incline bench, military press, standing curls, sldl, split squats, skull crushers and french curls, bent over rows and one armed bent over rows. Not sure what set/rep scheme to use though...

 

[Backlash]

Bump for help...

I was thinking of a full body workout 3 times a week. 1 set of 10-12 reps for each bodypart.

 

[from zero]

Bump for help...

I was thinking of a full body workout 3 times a week. 1 set of 10-12 reps for each bodypart.

Why not something like DC? But, of course, not nearly as much intensity. But something like ...

Mon - Workout 1
Wed - Workout 2
Fri - Workout 1
Mon - Workout 2
Wed - Workout 1

You get the idea.

A full body thing might be too much for someone that age with little experience?

Bump for more help for Backlash.

 

[IronandGravity]

Huge respect for anyone that age who lifts. Good luck to your dad (and a bump).

 

[faller]

Personally, I would start off with just the very basic, stereotypical workouts. Bench, curls, squats etc. 8-12 reps, 3 sets. Obviously you can expand on that to no end, but something basic to start, assuming he is new to this!!

 

[anabolicmd]

Actually, Id hold off on the weights untill he reached a decent level of fitness with walking, swimming, stretching and calisthenics. Then Id throw in some weight work sparsely as his overall fitness level improves.

 

[faller]

Actually, I agree with anabolic, although using really light weights may also work. Depends upon his current fitness level. My dad is 59 and is really a pretty strong dude. AND I should ask what he wants to do eventually? I mean lean up, bulk up, or just get healthy....?

 

[big4life]

First, if he hasn't saw a doctor yet, have him see one before he starts.

As far as the program goes I would start with a general conditioning program. Some light weights for strength building, walking, and make sure that he stretches constantly.

I like your idea of full body workout 3 times a week. Just make sure that he listens to his body. He is going to be sore when he first starts the program, but if he finds it is fun he will stay with it and continue to progress and maintain good health.

Good luck to you and your father.

 

[chewyxrage]

dude just have him buy that thing chuck norris is always riding on.

he's old and in shape, so it MUST work!

 

[anabolicmd]

dude just have him buy that thing chuck norris is always riding on.

he's old and in shape, so it MUST work!

The totl gym is actually a pretty decent piece of equipment. But, Chuck has been at a high finess level for the last 30 years, while his dad is way out of shape. I wouldnt jump him right into a workout that involves so much stretshing and great ranges of motion untill hes a good bit fitter.

 

[chewyxrage]

tru that, the range of motion on that thing is kinda scary.

i just picture my arms getting ripped off or somethin.

 

[Backlash]

Thanks for the help guys! He will definitely be starting off with very light weight, and just BW for squats. I'll also throw in walking (he lives in the mountains so this will be good exercise ). I'll keep you posted on how it's going from month to month.