Lift Heavy Things


September 2, 2020

lift heavy things
fitness after age 50

The Back Story

If you want to be awesome after age 50, you have to be healthy and fit.


Here's what you want (I think):

  • Live Long
  • Make  Memories
  • Be Useful
  • Have Fun
  • Matter to someone or maybe a few special people
  • Be Remembered

Knowing that, here's the health and fitness goals you want to achieve:

  1. Don't Die Early (from one of the Big 4; Heart Disease, Cancer, Stroke or Diabetes)
  2. Maintain Independence (strength, energy, mobility, balance, conditioning, etc.). Will you wipe your own ass on your last day? Sorry for the visual, but that's a goal of mine. I don't want to put my kids through watching me slowly die.
  3. Brain Health. Maintain cognitive ability. Getting dementia is not just bad luck. There is a lot you can do to promote brain health and much of it also promotes cardiovascular health. A two-fer.

So, here's Rule #1 for Health and Fitness After Age 50 

Rule 1: Lift Heavy Things

Now first, heavy is a relative thing. What I mean is that you need to engage in some form of resistance training (and there are many ways to do this) with enough intensity to break down muscle fiber and increase your strength.

Strength solves all problems.

Maintaining independence is all about building (or rebuilding muscle mass).

Here's the message I want you to take away.

Building muscle, getting stronger, engaging in some type of resistance training is not a nice thing to do. It's not "you should do it". It's a must do. It's the most important aspect to your overall conditioning program.

Walking is great. Biking is wonderful. Playing golf is fun. It just ain't enough. And it's not even close.

So Rule #1 is to actively combat sarcopenia ('cause it is happening to you) by lifting heavy things.

 A corollary to Rule #1 is:

Carry Stuff Around

This is one way to Lift Heavy Things.

Carry things in your hands while walking. Hoist them onto your shoulder and move around. Hug them to your chest. Push a wheelbarrow full of dirt. Drag a tire across the ground. There are many ways to "move under load" which is a functional application of Lift Heavy Things. 

Why Get Strong?

You want to be a fun grandparent?

Better be able to carry a young child without getting hurt or sucking wind.

And get down on the ground, crawl around and then easily get back up again.

If you can't do that, you ain't no fun.

Remember, Strength Solves All Problems. 

Here's DIY instructions for Farmer's Walk weights.

One of the better (and very simple) applications of Carry Stuff Around is the Farmer's Walk.

Make these weights.

And then carry them around.

10 Rules of Health and Fitness After Age 50

Rule # 1

Lift Heavy Things

Rule # 2

Increase Nutrient Density

About the author 

Mark Fickler

Mark aka The Old Spartan and Over-50 Fitness Savior is a 64 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark helps Active Boomers get lean, healthy and strong so they live rewarding, fun lives using his signature 2 Rule Easy Fat Loss training program.

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