What is the Most Important Training Variable?

In the first video in our series on Programming for the Athlete of Aging, Sully discusses training variables. These include volume, intensity, recovery, exercise selection, and others. But there's one variable that rules them all, the Primary Training Variable, without which all the others count for nothing.
WRITTEN AND PRODUCED by Jonathon Sullivan MD, PhD, SSC, PBC
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[@johndonovan5521]

Your book is the greatest thing to older lifters. I bought 2 books, one for me and one for my parents to read so they understood the big reason lifting will be great for them and everything else you covered in the book. I bought it for me to help coach them with training since I follow 5/3/1. These books helped my parents not to be afraid of lifting "heavy" to get stronger for a better and longer life! Thank you so much!!!!!

[@robertreynolds564]

I'm 69 now and have lifted off and on since I was 12. My problem was I didn't how to train properly until I discovered Starting Strength about 6 years ago. Man, did I do some stupid things like 20 rep squats and various 4 sets of 8 rep "Bro" programs. I just didn't know any better and paid for it. I can't thank you, Rippetoe, Andy Baker and other great SSCs enough for sharing your knowledge. After 6 years of mostly consistent training, my days of putting more plates on the bar are likely over,; and that's okay. As I enter my 8th decade I plan to be under the barbell in my garage gym 2 to 3 days a week. Getting old, okay, beats the alternative. Getting frail, oh no, not going to happen as long as I can lift.

[@edwardburroughs1489]

What wrong with 4 sets of 8 reps of anything? It wont kill you.

[@robertlehnert4148]

@@edwardburroughs1489 In brief, you are more likely to get a training injury with higher reps with lower weight (the more reps the more your form degrades) than heavier weight in the 3-5 rep range.

[@ukestudio3002]

Like your last sentence ! Hoping to stave off frail. I have always lifted heavy from age 13 to 53. Now at 73, no meds no drugs ..medium heavy which is still more than most of the young, steroid lifters in my gym. I am able to stack most of the machines when i feel like it in the 10-12 rep range. Cheers ! Keep lifting and WALK !

[@edwardburroughs1489]

@@robertlehnert4148 I strenuously doubt that. In fact I think the opposite would be the case. Personally I will say 4 sets of an exercise seems too much for my taste I would rather do 2 sets of a complimentary movement, such as alternating between push and pull for instance.

[@MrLoopy52]

We’re the same age, I say there’s nothing you can do about getting old but you can do something about getting old and weak. Stay as strong as you can for as long as you can 👊🇬🇧🇬🇧🇬🇧

[@reddoggie554]

As a young man I did some olympic styled competitive lifting. While I recognized I would never compete on the national stage, I learned to lift and train correctly. The discipline I acquired from my youth has stayed with me for a lifetime. I retired from work ten years ago. While most older people choose cardio, I chose strength training. At first I couldn't get into position to deadlift from the floor. I had to take the weight off of a rack. Also, I couldn't do a proper squat. I had to start by working with just the bar until I gained sufficient leg strength and better form. Now at 71 years of age I am stronger and can deadlift and full squat more than at any time over my past 25 years. The value of strength training for the elderly is greatly underappreciated! Thank you for all you do at Grey Steel and Starting Strength!

[@malcolmhales8181]

63 now, been lifting since 1973. I was lucky enough to be coached in the art of compound lifts in the beginning by an olympic discus thrower, I was a budding sprinter, and ultimately successful.He gave us a structured program which is still as valuable today as it was back then. I train twice a week, squats, bench and chin ups on Monday and deadlift, press and some accessories on a Thursday. I do this for 4 weeks, do a deload week and repeat with hopefully a bit more weight on the bar. But I don't beat myself up anymore if I can't. I go swimming on Friday and go for longish walks with family over the weekend. I'm still working 4 days a week, I have an early 4am start, but I consistently go to the gym, and have done pretty much most of my life! Thanks for the videos, I always look forward to them

[@GreySteel]

Sounds like a solid, practical, sustainable program. Thank you for sharing and for watching!

[@katherinejaramillo89]

The Barbell Prescription is my bible. It has saved me from knee replacement surgery (for which I was scheduled March 2020) and helped me become an avid (some would say addicted) pickleball player. I can't thank you enough. And yes, consistency is everything. I find myself starting over the Novice Linear Progression for that very reason. Just show up! Love it. At 65, I'm still figuring out how to grow up. 🤣Thanks, Coach.

[@danielstevenacker]

Show up. I think it's genuinely that simple. I'm 63 and use a full-body lift program five days a week. Could I get granular and optimize even more? Yes. And I do. But not always. I eat clean, but I'm not passing a piece of birthday cake either because I work out to live, and hopefully, that will ensure my quality of life as I age and if I hit the ideal routine at around 80-90%, it's a win. To do that successfully, I always show up because even if I'm off my game, a less-than-stellar session is always better than skipping out.

[@exvan3571]

Bought your book to support what you do. Bought another copy to pay forward.

[@ukestudio3002]

I’m really enjoying the comments here. Many older lifters. I started in 1965 with Olympic lifts, then powerlifting in the late 70’s. Bodybuilding (sort of) 80’s-2000’s. I always lifted heavy and can stack most of the machines when i feel my oats in the 10-12 rep range. No meds no drugs so far, at 73. Thank you for your video .

[@GreySteel]

Thank you for watching.

[@MSHAIL2]

I am 66 years old. Weight work is 3 days a week. Day 1 is squats and overhead press. Followed by 1 band exercise for lower thigh and shoulders. Finish off with 2 sets of weighted planks. Day 2 is deadlifts and dumbbell rows, followed by curls. Again workout is finished with weighted planks. Regular deadlifts ere alternated with stiff legged ones from a deficit every other week. Barbell rows are substituted for dumbbell rows. Day 3 is bench press followed by zercher squats followed by triceps push downs and planks. All the big movements consist of 2 warmup sets and then 3x5. Weight goes up 5 pounds every 2 weeks. I also walk 2 days a week for some cardio work. I still work full time and take care of a house. I believe this program is doable for a long period of time while providing for recovery and minimizing injuries. I have had 2 complete knee replacements and undergone radiation therapy for prostate cancer in the last 3 years. Just get it done. No nonsense, no BS!

[@GreySteel]

THANK YOU for sharing this. You are an Athlete of Aging. I love it.

[@jamescooke3068]

The Barbell Prescription is an excellent book. Well structured, well written, full of information, consistent concepts, and truly a useful tool for the athlete of aging. Since buying and reading it several years ago, I have been using the information and continue working out at the age of 75. I’ve tweaked the programming a little to adjust for my circumstances, and confess that I do six to eight reps rather than five, but that is a minor difference. I agree that consistency is key, and as Woody Allen said, “80 percent of success is showing up”.

[@Mr._Fit_Atheist]

The single most important factor in any fitness regimen is consistency. Even if you screw it up some, you'll still make some gains. For seniors, strength training is far more valuable that just trying to look good at the beach. It's literally the difference between having a high quality of life, vs. being crippled & dependant on others.💪 But, if you don't know, you don't know, and SS methods are definitely safer & better than doing stupid shit that will hurt you. I'm 69 going on 39 and that ain't luck. It's a heavy dose of barbell pills over the decades. Even on/off has helped.... immensely, and with all kinds of issues to boot. Psoriatic arthritic knees, 1/2 right bicep, baker cysts flare ups.... old injuries... I soldier on because there's no alternative.

[@henrikgulyas]

Long introduction, but important conclusion. I cannot agree more.

[@406dn7]

Your title, lured me in, and you held the suspense well. I wondered if it would be consistency. One thing I have maintained since the beginning of my strength training is consistency. Three days a week, Monday, Wednesday, and Friday, I'll be at the local gym. I take a break for elk hunting, and a couple of other fun distractions, but I keep my nose to the grindstone. My personal theory is that your strength training will end up in more or less the same destination if you consistently put in the work. That is you can work in the 6- 8 rep range or the 4-5 rep range, vary the set numbers, etc. But in a few years time, you will be close to as strong as you can get. It is forever motivating to train, to see if maybe there is some more that gained.

[@AaronDwyer]

Good point. I got a tweak on a squat. Then Covid 2nd time (bad case) Decayed all way back to beginning of strength journey. It’s always quicker to get back than the first time 😂

[@bradyshannon8452]

I can't afford equipment, but I have 50, 40,35, and 25 lb dumbells. For me, 50 is challenging for the press exercises, good enough. I take straps and connect the 40 and 35s, so 75lb each hand for dumbell squats and farmers walks. Also, use a pull up bar for the lats, and back strength. I do want to get back to barbell when I can afford to though, I miss doing deadlifts especially, which I was warned not to do over 50, (I'm 48), but after watching your videos, you have me convinced otherwise. He said the risk outweights the reward after 40 or so, but you have stated this is a myth, and to the detriment of potential health into the later years. Sarcopenia should be delayed, and as I understand you need to do powerful movements to stimulate the fast twich muscle fibers to hang around longer, so it's good to know we can continue to challenge our muscles as we age!!

[@darrellcreech6482]

Started a couple years ago on your program at 62. Was in bad shape after colonectomy and liver transplant was amazed how fast it comes back. Your book was truly inspiring.

[@GreySteel]

I'm so glad. Stay strong!

[@lisabalach6213]

Wendler said a few weeks ago on his podcast "consistency is my superpower". Couldn't agree more.

[@signmeupruss]

Another great video. Two thumbs up for The Barbell Prescription.

[@GreySteel]

Thank you!

[@907Gooch]

I'm 62...Been lifting off and on since 2006 including heavy-ish for years. The book is an excellent resource. Now I've got a metal knee, a foot full of hardware, a heart stent and a recently repaired AAA...I don't try to lift heavy anymore. Lots more cardio and I just lift lighter, shorter sessions, more often. Consistency is the word. if I hadn't started lifting I'm pretty sure I'd be pushing up daisies. Thanks Sully for what you do.

[@billleach7915]

Great on you for being able to keep going. My best to you.

[@907Gooch]

Thanks...still kicking feeling good;)

[@Hossak]

I work 8 days on and then have 6 days off - I am pretty exhausted whilst I am on site - 12-13 hour days during an Aussie outback summer take it out of you so I don't have anything in the tank to train on my days on at the company gym. I go pretty much every day on my break which is not ideal but I am seeing slow and steady progress so that makes me more motivated. Great video!

[@GreySteel]

We do what we must. You have a PERFECT EXCUSE not to train. Respect for not taking it. Keep it up.

[@Hossak]

Always - thank you again for everything that you do and the hope you have given to so many people to realise that training is for life. I am amongst those.@@GreySteel

[@billleach7915]

At 62, I love hearing this about lifting heavy. I realize everybody is different, but nothing irritates me more than the attitude that over XX age you should only handle weights where you can do 12 to 14 reps or only use dumbbells. After my coffee I will be deadlifting.

[@jerseyjim9092]

Reminds me of those who say a brisk walk is all you need for cardio.

[@billleach7915]

@jerseyjim9092 Fortunately, times have changed. My father was a cardiologist and growing up he told that weight lifting was bad because it was iosmetic. I had a close friend who was a body builder (I think he even won Mr. New Mexico one year), so I had a hard time believing my father. Lateer in my father's life he changed his tune and he started doing some resistance training but he certainly wasn't deadlifting.

[@jerseyjim9092]

@@billleach7915 I'm old enough to remember those days. The claim, among others was that it increased blood pressure. I've been lifting off and on since I was a teenager. I'm thankful for that early experience because it seems difficult to inspire interest in those who haven't had it. After many years I've finally convinced my wife that picking up heavy things won't turn her into a muscle bound beast. I'm really amazed at how far she's come in just a month. The novice adaptation is real.

[@edwardburroughs1489]

@@billleach7915 But its not isometric?

[@billleach7915]

@edwardburroughs1489 some are isometric and some are isotonic.

[@caswell62]

Thank you.

[@MCJSA]

I tried a four day cycle and found that I consistently missed a day (or two) almost every week. In fact, the weeks when I managed four sessions were the exception. Also, two days running was often too much for me. I found I really do need at least one day off for every day on. So, I switched to a Weds, Fri, Sunday cycle and that is much easier to manage and to stick to.

[@justinf1343]

I love your videos and have your book too. As someone who cycles 3-4 days / week and also wants to strength train 2 days/week, it's super difficult to a) fit it all in, and b) not over train and end up sick.

[@GreySteel]

Yep. Balance is the key.

[@cdecesarenisky]

Thanks. I love your book and your videos 👍💪

[@GreySteel]

Thank you for watching!

[@MrTsinobmort]

Consistency, yes, but life’s interruptions can be very beneficial if used as opportunities. The breaks I’ve been forced to take have let me improve form, tinker with scheduling and learn that I really love training. After my latest “break” this past “fall” (I broke my foot in September and couldn’t bear weight for 6 weeks) I have heavier weights than ever before on all my lifts, with things like squat depth much more consistent than ever. Read “The Barbell Prescription” about three years ago and it (with “Starting Strength” too) really improved my life…. And-made-me-a-better-runner 😂.

[@loscoiattolomaledetto500]

Saturday - Heavy Bench / Light Press: Bench 100%x5x1, 95%5x1, 90%x5x3; Press 85%x5x5 Sunday - Heavy Squat / Deadlift: Squat 100%x5x1, 95%5x1, 90%x5x3; Deadlift 100%x5x1 Monday - Cardio: 30min Elliptical Tuesday - Heavy Press / Light Bench: Press 100%x5x1, 95%5x1, 90%x5x3; Bench 85%x5x5 Wednesday - Light Squat / Dumbell Rows: Squat 85%x5x5; Rows 100%x10x5 Thursday - Cardio: 30min Elliptical Friday - Rest

[@GreySteel]

Good-looking program. How long you been on it, and how's it treating you?

[@shelteredfriend6431]

76 years old and have seen several of your videos. I will buy your book because I think I need to rethink my training. I just finished a volumization cycle of 6 weeks 3 weeks of 12’s followed by 3 weeks of 10’s all in the 65-75% range. I have mainly used 5/3/1 over the past five years since my wife passed in 2019. I’ll be interested to see how your book guides me going forward.

[@GreySteel]

I think you'll find that the book gives you an approach that can be fitted to the INDIVIDUAL. Feel free to reach out and ask questions. Thanks for watching.

[@mikereed7682]

I have been training since my teens, I'm 59 now. I started powerlifting in 1987, in 2014 I moved to strongman and only compete in that now. I train 6 days a week, sunday and friday at about 1.5 hours long and tuesday thru thrusday at 1 hour. I usually do 1 exercise per day, but there are a couple days that I get 2-3 exercises in those workouts. I overhead press on sunday and thursday, lats are worked on monday, triceps are tuesday, deadlift on wednesday and squat on friday. My sessions are usually heavy with reps typically in the 5 or less range, I will say my shoulders like more reps so these are sometimes I program 8 rep sets for shoulders. Some may say this is too much, but it comes out to about 7 hours of training a week. I get my sleep in and for the past 2 years I have really focused on nutrition. I'm still setting personal records on lifts, even lifting more than I was in my late 30s to early 40s. I will agree consistence is important, but I will also say you should push your limits. without pushing the limits your body will have no reason to adapt. I like to say you are getting stronger or weaker, there is no maintaining.

[@GreySteel]

Thanks for watching!

[@davelowes1]

A couple of quick questions. Had a knee replacement at at 71 and doc recommended no squats or dead’s. Any recommendations? Second, to stimulate Hypertrophy does low rep system in your mind accomplish? Been lifting off and on all life. Back and arms, chest and triceps and legs each once a week.

[@gregorymccoy6797]

At 57 and training for 7 years now, I'm definitely on the NAZ. Consistency is key and my wife helps: "why arent you using that expensive gym we bought in the basement?". Great motivation.

[@GreySteel]

🤣Perfect. Good for her!

[@chrissthompson4173]

Consistency is my name ❤

[@stevepace-first8617]

maybe consistency gets more weight on the bar. but does that mean muscle growth. What about unaccustomed exerise, what about excentric focus?

[@leoniane2050]

❤ Bravo

[@seanoneal6011]

Second Edition?!?! When will the new edition be available?

[@GreySteel]

maybe someday. I have two other book projects right now.

[@rdmckeever7645]

I'm glad I did my sets this morning before watching this. Geeze, such a guilt trip that would have been if I'd skipped. Been using the BB-Rx for 15 months. Now 66, had to shift to alternate heavy/light with squats & deadlifts and more recovery time (Program 6.2). Still adding a bit of iron every cycle, but not enjoying the NAZ as much as the NLP. Quick question for sled push/pull conditioning, how often when in the NAZ?

[@GreySteel]

Can't make a blanket prescription--it depends. What is your primary sport, what does the rest of your programming look like, what is your lifestyle/occupation like, etc.

[@rdmckeever7645]

@@GreySteel No problem. Didn't need a specific Rx, just an idea where to head next. Bicycle touring, backpacking, canoeing are as close to sport as the old body gets. Doing Program 6.2 straight from the book with deadlift at 335. Lifestyle? Lazy & retired. 120# sled and been pulling 300 yards twice weekly. Is that overdoing? Any random musings based on that would be appreciated. (Haven't found a SS coach near me, yet) Thanks for all those edjumicational & infotainment videos...

[@gunsandcafe]

Hi Sulli, I’ve just been cleared by my ortho to resume training after a distal bicep tear. Any tips on how to run an LP after an injury?

[@GreySteel]

Start low, go slow, listen to your body. kzbin.info/www/bejne/inyrh4GHqbehmLssi=qtk3eIHJLXw8-nfD

[@mlangland]

Question for anyone: Shoulder presses hurt my shoulder. Barbell shrugs do not. Are shrugs an adequate substitute for shoulder presses? I know the load eventually will overtax my grip, unlike a shoulder press. But, I'm trying to mitigate injuries. Thanks for any replies.

[@GreySteel]

I wouldn't call them a substitute, but if you're able to train them for shoulder and trap strength, that's great. Believe it or not, I would also train barbell curls. They're our go-to "substitute" for presses in older lifters without the mobility or shoulder health to do them properly. You really need a standing upper body exercise in the program. Happy training and thanks for watching!

[@mlangland]

@@GreySteel Thanks for the response and alternatives. I appreciate it.

[@garyellis9917]

How can I speak with you on the phone/via Zoom/in person or book a workout with you? I have written and called but haven't connected. Thank you very much. Gary Ellis

[@GreySteel]

Greysteel.org/the-coaching-services

[@dbongo1]

Consistency is nice but not necessary. I've often taken off for several months due to boredum with training. I need breaks to recharge mentally and then return to the gym with a new enthusiam. I've been doing this since my school athlete days and am now 72. Works for me as I am usually in great shape and look young. I also never warm up and rep to failure with 3 sets of 10 differerent exercises using a push/pull/leg split, following by sprints & sauna. This works for me but I know my capabilities and limitations. I don' feel it is realistic to expect people to be consistent and feel bad when they aren't. Know Thyself!

[@GreySteel]

"Taken off for several months due to boredum." That's an approach to success that I've not found useful in any endeavour, but you do you, I guess.

[@dbongo1]

@GreySteel Yes I agree the approach seems unorthadox and I don't recommend it for everyone, but giving myself a vacation without guilt keeps me going. After a break, I look forward to returning to the gym as it has always been an integral part of my life. My personality has been that of a sprinter, not a long distance runner. I just get bored easily and training is not that interesting to me - it is more of a habit. Although my approach flys in the face of tradition, it works for me.

[@jamesj66]

Why are barbells better than machines or dumbells? Sorry,if it was addressed and I missed it. Personally I love the Hammer Strength machines better as I've gotten older and more experienced for what works for me. Thanks

[@GreySteel]

Our book makes a definitive case for barbells in detail. Long story short: more total-body work, axial loading, titration/dosing, more natural and useful movement patterns, etc.

[@evie8143]

It doesn't matter how you train, just make sure you train.

[@robertlehnert4148]

@@evie8143 Uh, it does. Simply, some methods are much more effective than others.

[@GreySteel]

@@evie8143 No. It matters.

[@user-sb4ns9ns4y]

Can never decide weather to do full body or a split

[@GreySteel]

This is where working with a good coach is really worth it.

[@ianwinckelmann7594]

🙌🤘

[@TkSebastian]

What about sandbags, is it comparable to barbell??

[@robertlehnert4148]

No.

[@TkSebastian]

@@robertlehnert4148 sandbags offer more functional training than barbells , u r likely to pickup odd objects in real life than a barbell ..I have lifted both and prefer sandbags now..

[@GreySteel]

@@TkSebastian You mean, because it's an either-or conundrum? I don't think so....

[@chrism2983]

What’s your thoughts on kettlebell training?

[@GreySteel]

Don't hate it; don't use it. No substitute for barbells, but great for conditioning and mobility. If you love it, go for it!

[@sheabo1578]

@@GreySteel I am a 56 year old male that primarily uses kettlebells for training. I think the principles discussed in this video are relevant to kettlebell training. I may not be currently able to deadlift, bench press or squat the same volume as your practitioners of the same age, weight, etc as myself. Likewise, they may not currently be able to perform the same volume of kettlebell double clean and press, double front squats, and Turkish get-ups as myself. Both modalities are to be respected and as a user of kettlebells, I got a lot out of this video presentation. Much respect to you and your clients.

[@DrAJ_LatinAmerica]

YES, until you know Why, the How doesn't matter. All things in order. 👍

[@murphyarmstrong3163]

I tweaked my lower back (breaking up a concrete wall, not O-lifting) so today’s gym workout is off. Instead I thought I’d spend the time proselytizing olympic lifting for elders. O-lifts (both snatches and clean and jerks) require deadlifts, bar squats and presses, all dynamically combined requiring a high degree of balance. Yes a press requires balance but nowhere near as much as a split jerk. The common case is the enfeebled elder who trips on the sidewalk, falls, breaks a hip and dies of pneumonia. It is my belief that the O-lifting elder not only has all the health benefits of your barbell athletes, but also has developed twitch muscles contributing to far better balance. An O-lifter tripping on the sidewalk is much more likely to recover his or her balance and avoid the fall. And death. You’re the doctor, what do you think? Thanks so much for continuing to post. You’re a hugely important voice in the fitness/medical wilderness.

[@GreySteel]

We discuss these matters at length in the book. At the bottom of this is the difference between strength (force development) and power (RATE of force development, or the derivative of work with respect to time). Power is what we want--in my opinion it is THE fitness attribute. And so, yes, I do O-lifts religiously, and I love coaching them, and I would prescribe O-lifts to everybody if I could. But I can't. We have discussed this in other videos on this channel, but to summarize: Receiving a snatch or clean can really pound older tissues, and MISSING a snatch or clean in this population can result in injury. These are, as you point out, dynamic movements demanding balance and precision, and ballistic movements on top of that. So injury is an issue in O-Lifts in a way it's not for the slow lifts. Even minor injury in an over-60 athlete can interrupt training for weeks. It's usually not worth it. At Greysteel, I have a three-ponged test: desire, aptitude, and tolerance. If the athlete doesn't meet all three, then she doesn't train O-lifts. Again, we have a video on this. But all is not lost. Power is simple: P=(Fxd)/t. There's not much an athlete can do about d (distance), because her body segments are just the length they are. And t (time) is not very modifiable after a certain amount of training or practice. You MIGHT decrease the t of a movement by say 25%, but not much more than that (t corresponds to explosivity, which is largely genetic, alas). But F (force) is highly subject to modification: that's called strength training. Strength can be doubled, or tripled, or more. Which means we can increase power massively, just by making you stronger. As for balance, there are many approaches to training this attribute. Barbell training works, as you point out, but so do many other activities. We're starting to use martial arts modified for seniors at Greysteel. In summary: I love me some O-LIfting, but I can't in good conscience include it in a general exercise prescription for aging. Thanks for the thoughtful input, and thanks for watching!

[@soundslight7754]

Useful and highly technical presentation but the background music is a distraction

[@fishbelly789]

Consistency 👍the program you don’t do.Never works.

[@GreySteel]

Correct-a-Mundo.