Need help with a program for my dad...

Seanp156 · 01-15-2007, 02:57 PM

My dad wants to get started with exercising... His been pretty much sedentary his life, at least since I've been born. He wants to work aerobically, strength train and work on flexibility.

For now, he's just going to try and walk every day for aerobic work, and eventually move on from there. As far as strength training goes, we don't have much at our house. I know the have some type of fitness room where he works, so I'll need to check it out and see what they have.

At home, all we have is a VERY cheap weight set. A flat bench with a bar and weights that can go up to ~110ish pounds, and a couple adjustable DB's that can go up to ~45lbs each.

He said he'd like to strength train ~3 days per week. Do you think it'd be best to start him off with bodyweight type exercises? Also, would a 3 day split routine be best, or something more along the lines of full body be better?

He's not horribly overweight, but not lean by any means either. About 6', 220-230lbs and I'd guess ~25% BF.

**P-funk** · 01-15-2007, 03:11 PM

body weight exercises are good.

2-3x's a week. total body workouts.

Witchblade · 01-15-2007, 04:27 PM

What's his age?

Seanp156 · 01-15-2007, 06:25 PM

Early 50's

Triple Threat · 01-15-2007, 07:09 PM

Quote:

Originally Posted by Seanp156

Early 50's

He's too old to be lifting weights. Tell him to grab the remote and pull up a comfy chair.

Seriously, P-funks advice is a good starting point.

Seanp156 · 01-15-2007, 07:15 PM

I have no idea what types of things I should start him out doing though... DB presses, rows, BW squats, etc...

Squaggleboggin · 01-15-2007, 08:44 PM

Just think of what type of stuff you'd like him to do as an advanced trainee. Then come up with something similar that'll be used as a stepping stone up to that exercise in the form of a BW exercise. I would also make sure he does some dynamic work and maybe even prehab before each workout (depending on what he's doing).

assassin · 01-15-2007, 09:35 PM

start with push ups variations to develop his pushing muscles & db/bb rows to develop his pulling muscles that may be good for his upper body as a starting point also let him squat and deadlift for his lower body ...that will be more than enough for someone who had been sedentary for all these years.....let him do them regularly with low weights , high reps untill he is used to them....the most important part is to teach him how to stretch and warm up.....a good diet would be the best addition.

**CowPimp** · 01-15-2007, 10:56 PM

For lower body stuff start him with bodyweight squats. I like box squats. As he becomes comfortable with those, throw some weight into the equation. I like DB front squats and goblet squats to help people learn to squat. Generally it is easier to get them sitting back when the weight is in front of them, because that means less forward lean is needed to maintain a good center of gravity. The box also helps with this. You can also move to split squats, lunges, and Bulgarian squats as he becomes more comfortable with lower body movements.

Glute bridges are a good place to start for the posterior chain. As those become easy, move onto one legged glute bridges. Elevating the feet some will increase difficulty.

Pushups are great for pressing movements. If he is too weak for pushups, start him doing pushups on a bench (Hands on the bench). If that's still too much, then start on something a little higher and work your way down. Once flat pushups are easy, you can start elevating the feet.

Body rows are good for pulling movements. Start with both knees bent and feet on the floor. He can kind of do a glute bridge to assist at first. As that becomes easier, take away one foot. As that becomes easier, straight out the legs. As that becomes easier, elevate the feet. Eventually you can give chinups a shot. If you have bands, you can do assisted chinups.

So:
Squat progression - BW box squats to DB front squats on box to goblet squats without box to other squat variations

Bridge progression - Supine bridge to feet elevated to 1-leg supine bridge to feet elevated

Pushup progression - Pushups hands elevated to pushups on floot to pushups feet elevated to other pushup variations

Row progression - Double leg assist to single leg assist to no assist to feet elevated to possibly adding chinups

That's a good place to start progressing with bodyweight movements. You can feel free to use weights in there somewhere, but starting with bodyweight is a great way to go in my opinion.

Witchblade · 01-16-2007, 03:48 PM

Great post CP.

I was looking for something like that for my parents too.

Seanp156 · 01-16-2007, 08:37 PM

Quote:

Originally Posted by CowPimp

For lower body stuff start him with bodyweight squats. I like box squats. As he becomes comfortable with those, throw some weight into the equation. I like DB front squats and goblet squats to help people learn to squat. Generally it is easier to get them sitting back when the weight is in front of them, because that means less forward lean is needed to maintain a good center of gravity. The box also helps with this. You can also move to split squats, lunges, and Bulgarian squats as he becomes more comfortable with lower body movements.

Glute bridges are a good place to start for the posterior chain. As those become easy, move onto one legged glute bridges. Elevating the feet some will increase difficulty.

Pushups are great for pressing movements. If he is too weak for pushups, start him doing pushups on a bench (Hands on the bench). If that's still too much, then start on something a little higher and work your way down. Once flat pushups are easy, you can start elevating the feet.

Body rows are good for pulling movements. Start with both knees bent and feet on the floor. He can kind of do a glute bridge to assist at first. As that becomes easier, take away one foot. As that becomes easier, straight out the legs. As that becomes easier, elevate the feet. Eventually you can give chinups a shot. If you have bands, you can do assisted chinups.

So:
Squat progression - BW box squats to DB front squats on box to goblet squats without box to other squat variations

Bridge progression - Supine bridge to feet elevated to 1-leg supine bridge to feet elevated

Pushup progression - Pushups hands elevated to pushups on floot to pushups feet elevated to other pushup variations

Row progression - Double leg assist to single leg assist to no assist to feet elevated to possibly adding chinups

That's a good place to start progressing with bodyweight movements. You can feel free to use weights in there somewhere, but starting with bodyweight is a great way to go in my opinion.

Thanks... What exactly are body rows? I'm picturing the ones I've done a couple times with legs straight and pulling myself up to a barbell, but I don't think that's what you're referring to.

Bakerboy · 01-16-2007, 08:48 PM

^ Yeah, BW rows look like this. He could start with his feet on something lower or the ground if these are too hard.

assassin · 01-16-2007, 09:17 PM

Quote:

Originally Posted by Bakerboy

^ Yeah, BW rows look like this. He could start with his feet on something lower or the ground if these are too hard.

he won't be able to do them at the begining that's why i told him db/bb rows with light weight + pushups /assisted pushups ............ no way he could do pullups or chinups or hard exercises he needs lots of conditioning..... he could squat with his bw or with a front db and deadlift with light weights ....and he could do crunches ....

you will find lots of exercises and variations on www.exrx.net let him do whatever he can do and increase intensity when he's able to..

**CowPimp** · 01-16-2007, 10:06 PM

Quote:

Originally Posted by Seanp156

Thanks... What exactly are body rows? I'm picturing the ones I've done a couple times with legs straight and pulling myself up to a barbell, but I don't think that's what you're referring to.

Yeah, the picture Baker posted is what I'm talking about. Supine rows is another name for them.

Bakerboy · 01-16-2007, 10:10 PM

^ When you do them with your feet on the ground the are a lot easier.
Obviously DB rows would be another good option.

**CowPimp** · 01-16-2007, 10:12 PM

Quote:

Originally Posted by Bakerboy

^ When you do them with your feet on the ground the are a lot easier.
Obviously DB rows would be another good option.

Indeed. The progression is important though. You have to start somewhere. Obviously other forms of rowing are an option though, as you said.

01-15-2007, 02:57 PM	#1
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,276 Photos: 11	Need help with a program for my dad... My dad wants to get started with exercising... His been pretty much sedentary his life, at least since I've been born. He wants to work aerobically, strength train and work on flexibility. For now, he's just going to try and walk every day for aerobic work, and eventually move on from there. As far as strength training goes, we don't have much at our house. I know the have some type of fitness room where he works, so I'll need to check it out and see what they have. At home, all we have is a VERY cheap weight set. A flat bench with a bar and weights that can go up to ~110ish pounds, and a couple adjustable DB's that can go up to ~45lbs each. He said he'd like to strength train ~3 days per week. Do you think it'd be best to start him off with bodyweight type exercises? Also, would a 3 day split routine be best, or something more along the lines of full body be better? He's not horribly overweight, but not lean by any means either. About 6', 220-230lbs and I'd guess ~25% BF.
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01-15-2007, 03:11 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	body weight exercises are good. 2-3x's a week. total body workouts.
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01-15-2007, 04:27 PM	#3
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,443 Photos: 2	What's his age?
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01-15-2007, 06:25 PM	#4
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,276 Photos: 11	Early 50's
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01-15-2007, 07:15 PM	#6
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,276 Photos: 11	I have no idea what types of things I should start him out doing though... DB presses, rows, BW squats, etc...
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01-15-2007, 08:44 PM	#7
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Just think of what type of stuff you'd like him to do as an advanced trainee. Then come up with something similar that'll be used as a stepping stone up to that exercise in the form of a BW exercise. I would also make sure he does some dynamic work and maybe even prehab before each workout (depending on what he's doing).
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01-15-2007, 09:35 PM	#8
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	start with push ups variations to develop his pushing muscles & db/bb rows to develop his pulling muscles that may be good for his upper body as a starting point also let him squat and deadlift for his lower body ...that will be more than enough for someone who had been sedentary for all these years.....let him do them regularly with low weights , high reps untill he is used to them....the most important part is to teach him how to stretch and warm up.....a good diet would be the best addition.

01-15-2007, 10:56 PM	#9
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,434	For lower body stuff start him with bodyweight squats. I like box squats. As he becomes comfortable with those, throw some weight into the equation. I like DB front squats and goblet squats to help people learn to squat. Generally it is easier to get them sitting back when the weight is in front of them, because that means less forward lean is needed to maintain a good center of gravity. The box also helps with this. You can also move to split squats, lunges, and Bulgarian squats as he becomes more comfortable with lower body movements. Glute bridges are a good place to start for the posterior chain. As those become easy, move onto one legged glute bridges. Elevating the feet some will increase difficulty. Pushups are great for pressing movements. If he is too weak for pushups, start him doing pushups on a bench (Hands on the bench). If that's still too much, then start on something a little higher and work your way down. Once flat pushups are easy, you can start elevating the feet. Body rows are good for pulling movements. Start with both knees bent and feet on the floor. He can kind of do a glute bridge to assist at first. As that becomes easier, take away one foot. As that becomes easier, straight out the legs. As that becomes easier, elevate the feet. Eventually you can give chinups a shot. If you have bands, you can do assisted chinups. So: Squat progression - BW box squats to DB front squats on box to goblet squats without box to other squat variations Bridge progression - Supine bridge to feet elevated to 1-leg supine bridge to feet elevated Pushup progression - Pushups hands elevated to pushups on floot to pushups feet elevated to other pushup variations Row progression - Double leg assist to single leg assist to no assist to feet elevated to possibly adding chinups That's a good place to start progressing with bodyweight movements. You can feel free to use weights in there somewhere, but starting with bodyweight is a great way to go in my opinion.
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01-16-2007, 03:48 PM	#10
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,443 Photos: 2	Great post CP. I was looking for something like that for my parents too.
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01-16-2007, 08:48 PM	#12
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	^ Yeah, BW rows look like this. He could start with his feet on something lower or the ground if these are too hard.
	No strength within, no respect without - Kasmiri Proverb

01-16-2007, 10:10 PM	#15
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	^ When you do them with your feet on the ground the are a lot easier. Obviously DB rows would be another good option.
	No strength within, no respect without - Kasmiri Proverb

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