One of the hardest things about aging is that Gains are harder to come by. I remember when it seemed relatively easy to increase weight lifted, reps, distance, or duration. Now, it takes weeks to see much of a significant increase.
But, all things being equal, Gains are Gains. Big or small. For most of 2018, due to work and life schedules, as well as very long, arduous work days, I had to content myself with maintaining the status quo. But beginning this last autumn I started working on increasing my strength and stamina. I have always preferred strength training over all other forms of workouts. It has been the backbone of my physicality for most of my adult life. I started weight training when I was still in high school, and have always loved it. I was an instructor at a Gold's Gym in my early 20's. I have studied and applied different techniques, always striving to improve. It seems that no matter how tired I am I always have the energy for strength training. But with age come changes in metabolism, protein synthesis, recovery speed, and the ability to build muscle. This makes any Gains come slowly, and with greater effort.
I can't push quite as hard, or lift as heavy as I could 20 or 30 years ago, my joints won't allow it. I can't expect a 48 hour recovery window after a heavier session, I make myself take 36 hours. It has made me adjust my training schedule and style, as well as my mentality. Lately I have been aiming for 1 or 2 heavy sessions and 1 or 2 lighter sessions per week for the major muscle groups. I do as I have always done, doing lower body in a session, and upper body on alternate days. Now I add in 1 or 2 core only days. If I am careful and conscientious, this lets me still do 3 Leg Days, and 3 Chest and Shoulder Days per week, with Core work on my "off" days. No, it's not an easy schedule, but it works well for me.
Despite my consistency, I have noticed smaller gains than I used to expect. But there are gains nonetheless. I notice it more readily in my legs. Though I started with fairly low reps on some bodyweight exercises, I have had about a 30% increase in my rep ability. But it has taken 3 months. It felt as if I were at a standstill for so long. I was afraid I had hit a permanent plateau. Now I am adding more weight as well as increased reps, and feeling like I am back to making small gains.
I have often joked about "Slow and Steady wins the Race," but the older I get, the more it seems to be truth. No, Slow and Steady won't ever get me a podium finish, but it will get me to the finish line. So, I have to let myself be content with Small Gains, because they are Gains, after all.
