Topic: over 30's weightlifting

[Shawn Thomas]

I am 34, and recently finished competing in my first competition (95/120). I need to hear some opinions on training for master's specific programs. Most training programs cater to the younger lifters, who can handle 4-5 sess. per week. I find my recovery is much slower and have become more susceptable to minor injuries i.e. knees, wrists etc. I have reduced my squats to 1x per week and overall intensity at 80%. My legs are strong so I figure I can get away with it, I focus more on my pulls (my weak area). I really desire to continue competing, but if I get too beat up, I might want to take something less demanding on the body...like Pilates...lol!!!
 Any training suggestions from long time master's competitors would be much appreciated.

[Jim Storch]

Listen to your body.

Rest when you need it before you get too beat up.

Use slight variations in exercise form or even change exercises periodically.  For example squat with your feet slightly wider or closer than normal.

Stretch.

[Matt Foreman]

I'm only 34, so I don't have the same experience as older guys who have been doing this into their forties or fifties.  But I will say that my body is completely different than it was five years ago.  My joints just won't take the beating they used to.  If I tried to train now the way I did when I was 27, I would be in the hospital in a month.  A lot of it has to do with your job, too.  I'm on my feet for 10 hours a day, five days a week, so recovery time is a fantasy.  

I would say try hitting the lifts twice a week and the squats twice a week and see how it goes at first.  Start with light weights and build up 2.5/5 kilos a week.  If you can handle that, maybe add pulls twice a week and some heavier squats.  If your body starts barking to the point you can't train effectively, you better back off and recover and then re-do your program with some reduced volume.