Hail to the Dinosaurs!
Everyone likes top 10 lists, so let's do one to
start the day.
My Tip 10 Tips for Older Dinos
1. The most important thing is regular, consistent
a. You DON'T have to train with super-human,
over the top intensity or enormous weights.
b. You DO have to train on a regular basis. Make it
a part of your life.
2. If squats hurt your knees, try using Trap Bar
deadlifts as your primary leg, back and hip
a. If less weight works better, then drop the
weight on the squats.
b. If lower reps work better, then do lower reps.
c. Warm-up thoroughly before squatting!
3. Focus on perfect form in all of your exercises.
a. Perfect form places the resistance on the
correct muscles -- and protects you against
4. Keep your weight under control.
a. You don't have to try for a beach-boy six-pack
or bodybuilder style definition -- but you don't
want to be carrying lots of Lard Lumps.
b. See Knife, Fork, Muscle for details on a healthy
diet for trainees of any age.
5. Strength training is more important than cardio
training for older Dinos.
a. It's more fun, too.
6. Multiple sets of low to medium reps are way
better than high reps with light weights.
a. Multiple sets of low to medium reps with a
heavy but not maximum weight allow you to
perform all of your reps in perfect form. (See
no. 3, above.)
7. If it hurts, don't do it.
a. Not even if it used to be your all-time favorite
b. Not even if you see it on the interwebs and it
looks really cool.
c. Not even if _____________ (fill in the blank)
says to do it.
d. This is a good tip for Dinos of any age. You don't
end up being an older Dino if you hurt yourself doing
dumb stuff when you're young. And there's an awful
lot of dumb stuff on the interwebs and elsewhere
8. If you do cardio, you don't need to beat yourself
into the ground.
a. The lugging and loading cardio workout in Gray
Hair and Black Iron is great for older Dinos.
b. Again, as with strength training, the key point
is regular, consistent work.
9. Make your training FUN! If you're 50, 60 or
older, you've earned the right to have fun when
a. Train somewhere that makes you feel like
training. For some of us, this is a gym. For others,
it's your basement or your garage -- or your back
b. Do things that you enjoy doing.
c. Workouts should be one of the best times of
the week. I know they are for me.
10. Listen to your body, and take an extra rest
day if you need it -- or take a light workout.
And here's a bonus tip:
Be proud of who you are and what you've
Be proud of the fact that you're hitting the iron
at age ___ (fill in the blank).
Be proud of the fact that you're stronger and
in way better shape than 99.99 percent of
And that's the message for the day.
As always, thanks for reading and have a great
day. If you train today, make it a good one!
Yours in strength,
P.S. Gray Hair and Black Iron is the number one
book for older trainees -- and Knife. Fork, Muscle
is the number one book on diet and nutrition for
Dinos of any age:
P.S. 2. My other books and courses are right
here at Dino Headquarters -- along with links for
all of my new e-books:
P.S. 3. Thought for the Day: "Count the plates on
the bar, not the candles on the birthday cake."
-- Brooks Kubik