how to increase workout intensity

“As a regular exerciser for many years (three times a week at a fitness center, an hour each time), should I increase or decrease the weights, reps, etc.? I am a 74 year old male, 6’2″, weigh 208”

Congratulations on making exercise part of your lifestyle! It all depends on your goal. Generally we want muscular strength or muscular endurance.

If your goal is to increase your muscle strength and size, make sure you have a varied program. This means exercises that work all the major muscle groups and include multiple joint exercises.

Make sure you lift the weights at a slow to moderate speed. Perform 1 to 3 sets of each exercise, 8 to 12 repetitions per set, resting 1 minute between sets.

Try to lift about 60 percent of the maximum amount of weight you can lift one time.

Train your body at least 2 to 3 times per week. To progress your program, try increasing 2% to 10% when the exercise becomes too easy, or when you can perform 15 to 20 repetitions.

The important muscle groups to exercise are: Ankle muscles, knee muscles, hip muscles, abdominal muscles, chest muscles, back muscles, arm muscles, shoulder muscles.

Hope that helps!

Doug Schrift

Doug Schrift is a Physical Therapist, Certified Geriatric Specialist, and senior fitness coach. Doug helps seniors become strong and stable even if they have never exercised before.