I'm 51yrs old and have been lifting weights since I was 14yrs old. Obviously I don't lift the same amount of weight as when I was younger: bench 340lbs, squat 450lbs. As I got into my forties, I realized I need to change so I don't hurt myself, no need to be that strong and pushing heavy weights.
At 51, I'm happy with what I call the 225lb club, meaning being able to bench/squat/deadlift 225lbs for a rep of 10. Some weeks I go heavy, maybe up to 275lbs and other weeks I do alot of reps. Like others have said, every week I change it up and have be doing that for years. I hope to be able to stay in this 225lb club through my sixties but I imagine at some point I'll have to re-evaluate the 225lb club.
With Covid and gyms closing down. I ended up buying a home gym. I've stayed away from a home gym my entire life, because I thought it would be hard to stay motivated to work out at home. I was wrong, turns out, for me it was way easier working out at the home gym and I rarely miss a workout!
I would totally do indoor Zwift if I was stuck indoors. Cardio is so critical for overall fitness. I’m always looking at current and past data and had paper logs of my data pre Polar HRM watches. Fortunately I’ve been able to make time to consistently ride and do strength training so my waist has remained 32” and my weight stays below 160lbs. My issue at 50 is trying to hit some of my climbing PRs and for strength training, hitting my consistent pull up reps, push ups on the ball, squats, lunges and all the basic Olympic lifts. Obviously my strength is less but I still keep pushing the iron.Nice job! Ive actually been tracking my weight and workouts on an excel spreadsheet since 2007. Still do in addition to logging on Strava and Garmin connect. Can't give it up. Kinda fun to go back and look at the old data and notes from some of those days.Ive been way heavier and way lighter since then. Kinda crazy. I wish I could ride (outside) every day, but have started using Zwift and we also have a Nordictrak S22i bike, so can take advantage of workouts and spin classes. I also do a virtual ride once a week on zwift with a buddy from Boston. We video chat and push each other pretty hard. He's a better climber and I push on the downhills. Really want a smart trainer to get actual watts(the S22i has a powermeter though) I hit 835 estimated for a few seconds last night, but my average is definitely increasing. Need to work on the endurance stuff. I am reasonably fast in the sprints for a fat guy and have several, what I call "fat guy KOM's" locally (over 200 lbs). I tell everyone I am the fastest old fat guy on a mountain bike in Tulsa....lol. I know that's not true but it's fun....and anything to keep me riding semi-daily. Just gotta throw in the strength workouts now. My new pull up bar gets here today so that will help.