Lean Bulk to Gain Muscle at 68 Despite Shoulder Issues | Ep 329

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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8d ago 51:31

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"You're too old to build muscle."

"With injuries like that, you should stop lifting weights."

Have you heard these discouraging statements from doctors, trainers, or well-meaning friends, either yourself or older adults in your life?

We are shattering these harmful myths through the journey of my client Beth, who at 68 years old is successfully building muscle despite dealing with a significant shoulder injury.

If you've been told that age means you can't build muscle anymore or that injuries mean you should abandon your fitness goals, this episode will change your perspective.

Beth reveals exactly how she's adapting her training around medical limitations, why prioritizing muscle growth before fat loss has been revolutionary, and the specific techniques allowing her to gain muscle despite challenges that might sideline others.

Main Takeaways:

Why building muscle is not only possible but essential after 60
How to adapt training around injuries without sacrificing progress
The mindset shift needed when transitioning from years of dieting to muscle building
Why strength training becomes more important, not less, as we age
How to balance strength training with other activities like cycling

Timestamps:

0:01 - Building muscle after 60 despite shoulder injuries
4:50 - History with "traditional" dieting (Weight Watchers, Nutrisystem, etc.)
6:53 - How thyroid medication changes affected her metabolism
15:49 - Dealing with shoulder injuries (SLAP lesion and rotator cuff issues)
19:21 - Training modifications for shoulder limitations
24:44 - Psychological benefits of being strong at any age
26:56 - How she gained mostly muscle and dropped body fat without having to lose weight
31:01 - How strength training enhances her cycling performance
35:02 - Strategies for balancing strength training, biking, and recovery
46:54 - Advice for older adults hesitant about strength training
47:58 - Beth's 94-year-old mother who lifts weights

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Chapters

1. Challenging Fitness Myths After 60 (00:00:00)

2. Beth's Fitness Journey and Evolution (00:09:17)

3. Navigating Thyroid Issues and Metabolism (00:16:27)

4. Adapting Training Around Shoulder Injuries (00:23:57)

5. Building Strength for Cycling Performance (00:31:47)

6. Finding Balance Between Lifting and Recovery (00:41:27)

7. Training Adaptations and Future Plans (00:48:22)

469 episodes

#Fitness #Nutrition #Philip Pape #Training #Exercise #Workouts #Self-Improvement #Weight Loss #Podcasting Education #Health and Well-Being #Lift #Diet #Macro #Build Muscle #Fat Loss