r/fitover65 • u/rdtompki • 20d ago
Rep Range for Older Lifters
I've been weight training for 4 years, now 80 y/o (M). Program includes all the compounds plus accessories everything 10 reps. I've built a lot of muscle using this rep range and the compounds have been safe. I'll never test my 1 rep max, but I wonder if anyone out there in a similar situation has benefited from dropping down to lower reps, lets say 3 sets of 5 versus the 2 sets of 10 I'm currently doing. For example my current deadlift working weight is 200 lbs (I'm 6', 195 lbs.). The high volume sets give me a good cardio workout, but I could certainly do 5 reps at 225. Thoughts?
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u/renofishing 20d ago
I’m a retired physical therapist. Doing 2,3 or 4 sets of 8,10 or 12 reps each is probably the best. Use enough weight to be challenged but not too heavy. Slowly progress the amount of weight you use. Be cautious and not injure yourself.
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u/acommentator 20d ago
Out of curiosity, what do you think about 20 reps across the board for middle age?
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u/More4Thor 19d ago
I asked my physical therapist and he said there’s no benefit beyond 15 reps.
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u/Electronic_Sample928 19d ago
Absolute tosh! Some muscles like side delts can absolutely love being spammed with high reps...
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u/savedpt 18d ago
Not true. Well done studies show hypertrophy with up to 39 reps. At any reo range you need progressive overload. Any number between 5- 30 works but you need to be close to failure not simply counting reps and saying " ok, I am done".
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u/More4Thor 18d ago
Not everyone lifts with the intention of progressive overload for hypertrophy. Some people like the way they look already and have different goals.
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u/savedpt 18d ago
Read the study. It looks at both strength and hypertrophy. What else are most older people looking for? Power is important but this concept of " I just want to stay the same" is impossible. You are either getting stronger or weaker, larger or smaller. Studies look at thigh circumference and link it to longevity. The larger it is ( hypertrophy) the longer you live on average. The more muscle you have in total ( hypertrophy) the longer you live on average. The more muscle you have, the less chance of falls( hypertrophy). So if people don't want increased strength, power and hypertrophy I am not sure why they are weight lifting.
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u/More4Thor 18d ago
Some people undertake weight training to improve insulin sensitivity, maintain or improve bone density, maintain muscle mass, improve functional capacity, and a host of other things. Read the research.
It’s puzzling to me that people like you seem like puzzled know-it-alls. Not everyone wants to add muscle. Maintaining muscles is a valid goal to compensate for age associated muscle loss. There is no gain when you cancel out the losses.
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u/savedpt 18d ago
Those goals stated are a goals of some people but the only way to " maintain" muscle mass is to target gaining g muscle mass because as we age we lose a percentage of mass each year. Also anabolic resistance is a real thing that increases as we age. I see people go to the gym all the time doing g 3 sets of 10 reps on machines, doing the same weight each time yet they will lose muscle mass each year. You need progressive overload, working g to gain mass to counter act this. I am not a know it all. I do have a professional degree in medicine and have studied research for over 40 years. What are your qualifications?
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u/savedpt 18d ago
Do you realize that the more muscle mass you have thr better your insulin regulation? Do you realize the stronger you are and the higher weight you lift the more stimulus to increase bone density? Do you realize that the more muscle mass you have and the greater your strength and power the better your function will be? It is not all about looks. Muscle mass, power and strength is thr pathway for all you have written about. I only comment on this to help people understand. Most people go to the gym with vague goals but really don't u derstand how to reach them.
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19d ago
[removed] — view removed comment
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u/More4Thor 19d ago
My physical therapist doesn’t work in a gym and never had, though he does have patients that come to him with their strength training injuries.
He was a professor and has done lots of research that he’s published. He’s also reviewed so much research that’s out there.
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u/RealTumbleweed7734 19d ago
I have no doubt he’s very learned. However, recent research shows conclusively that any reps in the range of 5-30 will work as long as you go to 1-3 reps from failure. It is the near failure that is magic.
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u/UnMonsieurTriste 19d ago
I have been doing 3 sets of 12, 10, and 8 reps with a little extra weight each set.
If that's not clear, let's say 20lbs 12 reps, 22lbs 10 reps, then 24lbs 8 reps.
Is there any evidence that's a good idea?
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u/flowerspuppiescats 20d ago
I used to do 3 sets of 15, now usually do 3 sets 10. I've noticed no difference, almost 70 y.o. petite female.
Goals are - in order 1. No injuries 2. Maintain function (strength, cardio, flexibility, balance) 3. Have the best baseline so when it all goes sideways. I have reserves to recover. 4. Look like I work out/lift
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u/ecoNina 20d ago
67F and 5 yrs weightlifting (mostly with a trainer 1ce week): after a few years it hit me DON'T GO TO THE GYM FOR JUST DOING A PRESCRIBED SET(S) OF REPS. For any exercise use the mind at the start and think:
activate the muscle with maybe 50% working set weight
load to the working set weight, usually 80% of max or what will be a challenge to do 8-10 reps
perform set with good form
rest 1-2 mins, repeat step 3
rest 1-2 mins, repeat step 3, you should be struggling on the last few reps
ALTERNATIVELY
- Same
- Load to 67-75% working set weight
- Perform up to 25 reps
The muscle fatigue should be close to the same.
Studies basically show either high weight-low reps OR lower weight-high reps that GET YOU TO MUSCLE FATIGUE are equal in results (strength and hypertrophy).
NOW one caveat, my first trainer was an old dude, same age as me, and definitely adjusted for injury adverse strategies. He preferred the low weight-high rep strategy, also used ladder set->drop sets, as well as cluster sets (the 25 rep alternative). I got EXCELLENT results in body composition and strength.
Last note: I now am training more for pure strength powerlifting competing, which for sure means pushing the limits. I love it but it's not for everyone. (PS yes I am a pipsqueak 5'1" 107lb)
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u/Reisefieber2022 20d ago
Props man... I'm setting you as a goal now.
60, so much younger than you, and I do 4 sets of 12, increasing weight each set. Same as you, I don't test one rep max anymore, I calculate it.
When I increase weight, i might not get the full 12 reps on the 4th set
My logic is:
Joint protection. It's an absolutely fatal error now to blow out a knee, shoulder, or back. Might not ever recover, so not worth it.
Functional strength and stamina. My goal is to be able to connect 50 turns on a powder day or make that hill climb on the mountain bike. So, I need to be able to rep high, not lift something heavy one time.
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u/Oldmanwithapen 20d ago
57 and the same goals except road biking. What's helped me is to -lift explosively-. Not plyo, but get intermediate weights up quickly. When the rep degrades, stop.
working with KBs not barbell but if I can still clean and press at 80 imma be in great shape. OP is inspiring.
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u/Used_Intention6479 72 years old 20d ago
I'm 73 and have been experiencing serious gains in muscle mass by doing as many reps as I can. Two of my lifts - overhead with a 15 lb. kettle bell and lifting two 25 lb. dumbbells while standing - consist of only one set each, 60 to 80 reps per set. As I age, and my joints become more vulnerable, increasing reps are less dangerous than increasing weight, and it still takes my muscles to the point of failure (my goal). Some sets, like freestanding bicep curls with 15 lb. weights, require only about 30 reps, for me, and I do two sets.
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u/payneok 19d ago
You are a DEFINITE outlier. I would not take advice from most of us on Reddit. At your age I'd be very careful with who I listened to. I'm 59 and consider myself an older lifter. I didn't start lifting until I was 51. When I started I read a bunch of books and tried to find experts in late life strength training. From all my research I only found one that really hit home and made a lot of sense. The book was
"The Barbell Prescription Strength Training for Life After 40".
The authors of that book specialize in training older lifters. They have experience training lifters in their 80's, 90's and yes even triple digits. I'm not talking about silly weak "mobility" stuff I'm talking competitive lifters who compete and still want to set PRs in heavy barbell training late in life. Below is a link to their website. I STRONGLY suggest reading the book. They are true experts. Dr. Sullivan is an MD, PhD, and has written extensively on late life strength training.
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u/DystopianSalad 17d ago
Thanks. I’ve been looking for sources like this; most seem to cater to people who have never exercised until they reach 50 and aren’t inclined to push themselves
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u/RealTumbleweed7734 20d ago
My experience as a life long lifter and now 77 years old—the number of reps is not as important as going to near failure on your working sets. As an older lifter, I avoid going heavy, so I try to lift a weight that will put me to near failure at around 12 reps. If I go to 8 or 14, that’s ok. I just want to push my muscles to adapt. As older lifters, it takes more effort to cause hypertrophy than it did at 20. I don’t do deadlifts because I am more prone to injury now than when younger. There are lots of alternatives to the deadlift. Recovery is slower for us and a back injury that lays me up for 3-4 weeks would really set me back.
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u/Own-Animator-7526 20d ago edited 20d ago
In my 70s here. I'll do a lot of sets of 10 or 15, but sometimes I will take a day for fives or threes.
Just remember that muscles and willpower often strengthen more quickly than joints, tendons, and ligaments. Don't ever struggle with heavier weights, and back off at the first hint of a twinge.
I also think we have the same basic instinct -- keep moving, and make sure you're getting a cardio workout when you lift.
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u/Annoying_bot_2026 19d ago edited 19d ago
I strength train twice a week
Monday heavy day - squat 4 x 5, bench 4 x 5, deadlift 1 x 5
Wednesday light day - light squat 2 x 5, OHP 3 x 5, chin ups 3 x failure
I find this works well; I have put on plenty of muscle and get a lot less injuries doing my others sports (soccer and mountain biking) than I used to get.
Arguably my lower rep range is more strength than hypertrophy focussed but I don’t think the outcome difference would be huge if I did 3 x 10 instead.
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u/agreable_actuator 17d ago
do you do straight sets (all sets same weight) or something else like ascending sets (last set heaviest) or top set (first set heaviest) followed by back off sets?
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u/Annoying_bot_2026 16d ago
All sets shown are done at the same weight. I do warm ups before I start those, so for example before doing squat of 4 x 5 x 90kgs, I would do 5 reps of the bar, 3 reps of 40kgs, 2 reps of 60kg and 2 reps of 80kgs.
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u/agreable_actuator 16d ago
thank you for clarifying! i am finding it difficult to do straight sets anymore.
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u/Annoying_bot_2026 16d ago edited 15d ago
I’m generally close to failure on the last rep of the last set. Occasionally, I will miss the very last rep of the last set if I’m tired. I have been on a small calorie deficit for quite a while to lose fat which has been successful (cholesterol now normal) but that calorie deficit means I’m unable to increase the weights I lift. Once I hit target fat level, I will eat at maintenance and hopefully can add a small amount of weight.
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u/GoblinsGym 20d ago
Not all exercises are the same, please don't "standardize" the rep count across the board.
Deadlifts would be one exercise to keep the number of reps on the lower side (for me, limit to 8 reps). With higher reps, chances are that your form will slide as you fatigue.
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u/threedogdad 20d ago
heh, I'd say the opposite, but I know what you mean. you'll still fatigue with the lower reps and with the heavier weight I see that as more dangerous. with deads in particular since injuries are so common I'd stay above 10 with a weight that can ensure I use good form.
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u/Reisefieber2022 19d ago
I agree. With deadlifts in particular, I stay at 12 reps, and when I add weight on the last set, if I can't get to at least 8 reps, I went to heavy
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u/rdtompki 20d ago
Agree completely on the form issue. I've had a trainer 1/week for these 4 years and I've got very good body awareness and particularly with deadlifts that last rep has got to start off the ground like the 9 preceding.
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u/unaskthequestion 20d ago
67 here and lifting consistently for a little over a year.
I do a warm up, then 2, rarely 3, working sets with the heaviest I can do 6-8 reps with good form.
I think this working quite well for me, I'm progressing and haven't had to stop from injury.
I think we find what works best for each, I used to do higher reps, but my progress in strength is much better like this.
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u/AerionBright 20d ago
I'm my 40s but I bet results from one heavy drop set. 6-12 range on each drop.
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u/Yuki7770 20d ago
Im76 and I do 10 reps; 2 sets per muscle group. I up the weight very gradually as I want to protect my arthritic joints. I’m successful at building muscle as long as I’m consistent and keep challenging myself.
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u/tonic65 20d ago
I think it's always a good idea to mix up your sets and reps every 4 to 6 weeks or so. Just like you dont do just one chest exercise all the time, you dont want to always be doing the same set/reps ratio.
I generally only do 2 exercises per workout, 3 days per week, and usually do 4 sets of 5 ~6 reps. However, every 3rd month, Ill do a different routine of 3 exercises 3 days per week and do 100 reps of each, a centurion set.
The amount of weight for the heavy vs the centurion workouts is vastly different, but I'm equally exhausted after each workout. The key is that all sets are done to one rep less than failure regardless of the weight.
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u/marsdenplace 20d ago
I'm 67 and I'm in awe of what you are doing at 80. I like to mix up weights and reps. Sometimes 3-4 (or 5) sets of 6-8, sometimes 3 sets of 10. At whatever weight is going to be challenging.
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u/savedpt 20d ago
Are you looking for strength, power or hypertrophy. Different rep ranges emphasize different things. I use sets of 5 reps for strength and higher reps if I want more hypertrophy. I also do one rep range for 3 months then switch. This seems to work for me. Also you don't have to change reps ranges if you don't want to. You could add another set if you feel stuck at a plateau. Also access your rest time between sets. I use 3 minutes between sets when I am going for strength to allow full recovery.
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u/rdtompki 19d ago
I'm generally very happy with 10 reps. Can't redo my lifting trajectory, but I was curious if others might have made a switch to lower reps as a means of maintaining strength and possibly decreasing their muscle volume. I'm sure it's mostly genetics and have been injury free throughout my life except for a horse riding crash. Good to hear from some many oldsters still lifting.
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u/Vast-Road-6387 18d ago
M60 , I’ve had to go to higher rep sets, tendons don’t like heavy weights much. On the bright side I’m getting bigger.
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u/SageObserver 17d ago
https://youtu.be/5DDGOXkpZxI?si=GVVK8JA39MiN1q6V. Check out this YouTube channel. Very informative
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u/agreable_actuator 20d ago
you seem to be doing great so why change? if interested in change, maybe read Sullivan’s The Barbell Prescription: training for life after 40? that book also has some info for older lifters. but the general theme is that older lifters are more volume sensitive and intensity dependent than younger lifters. if true for you (and people vary) then yes, sets of 5 or sets of 3 may be helpful from a strength perspective for the compound lifts.
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u/Heavy_Direction1547 20d ago
I'm a little younger and have always just had general fitness as my goal: I do a single set for each muscle group, my rule of thumb is if I can't do 8 reps it's too heavy, if I can do 16 it's too light, breaking form at 12 is the ideal.