Iron for Breakfast: Deadlifts at 61 years old.

 

 I had Iron for breakfast yesterday morning. Served with a side of consistency you can not go wrong. 3 set of 10 reps with 100kg (220 lbs). I am weighing in at 68.5kg at the moment. This is NOT recommended for the average 61 year old. It’s not a ton of weight but I have worked my way up to it slowly.

  Deadlifts, when performed with proper form and appropriate weight, offer numerous benefits for a 61-year-old, as they effectively combat age-related decline in muscle and bone mass, enhance functional fitness, and improve overall health and independence. Out of all the training I do, nothing compares to doing deadlifts. I will post key benefits of doing deadlifts below.

 Before I add the key benefits I want to share this for those that are at the moment being flooded with excuses why you can’t do deadlifts. I suffer from degenerative disc disease. Degenerative disc disease (DDD) is a condition where damaged spinal discs cause chronic pain, typically due to aging, injury, or wear-and-tear. I was diagnosed back in 2015 before my son was born. I was near completely immobilized. I slept on the couch for months because I struggled to get up the stairs to my bedroom. Using the bathroom was a nightmare. The pain in my back was so severe I would nearly pass out trying to get up from the toilet. My physical health all together was declining rapidly. After months of going to the doctor, getting x-rays, MRI’s, seeing specialists you name it I got next to zero relief. I was sent to do physical therapy and I thought it was a joke. I could barely do any of the exercises they asked me to do. 

 In the end a back specialist basically told me I needed to move. He gave me a chart with suggested movements such as stretches and light exercises. He also suggested walking preferably off terrain like in nature. I looked at him and said I can barely use the bathroom, how can I do any of this. He could only reply that if I didn’t, it would only get worse. 

 I decided to try acupuncture. It wasn’t a miracle cure. But acupuncture gave me just enough pain relief to start walking off terrain as suggested. The pain relief was temporary so I had to keep going back. But slowly I began to gain back some strength. I kept going on hikes, then I was able to start doing some light training. I kept this up till my son was born a year later in 2016. Shortly after he was born was when I decided to adopt a healthier lifestyle. Once I was able to move freely again, I never stopped. 

 I more than likely got Degenerative disc disease due to my years as a break dancer. I was known for these twisting floor moves that when I think about it were brutal to the spine. I still have back pain, but I don’t allow it to dictate what I can and cannot do. I have always seen myself as a warrior, a fighter, so I wasn’t going to allow pain to defeat me. As I said in my entry “The only limits you have are the limits you believe.” “The starting point of all achievement is desire. Keep this constantly in mind. Weak desires bring weak results, just as a small fire makes a small amount of heat". That is how this journey to adopt a healthier lifestyle started, as a desire. A strong desire. 

 I wanted to be fit more than anything. Not just for myself, but also for my son. Whatever you want in this lifetime, you have to really want it. You have to be willing to pay whatever the price is. Doing deadlifts at 6am in the morning, is the price I am paying to be fit after fiddy (50). If I can do this, so can you. If your mind says you can’t, tell it to sit down, shut up and watch. Then allow your spirit to show your mind just how it’s done. Thank you for reading. 

Key Benefits

• Improved Functional Strength: The deadlift mirrors everyday movements like picking up items from the floor or standing up from a chair, making daily tasks easier and safer. This is crucial for maintaining independence as you age.
• Increased Muscle Mass and Strength: Deadlifts are a compound exercise that engages multiple major muscle groups (glutes, hamstrings, quads, lower back, and core). Regular resistance training at age 61 can help counteract sarcopenia (age-related muscle loss), improving overall body function.
• Enhanced Bone Density: As a weight-bearing exercise, deadlifts stimulate bone growth and help combat osteoporosis, which is a common concern in older age. Placing stress on the bones encourages them to become denser and stronger, reducing the risk of fractures.
• Better Balance and Stability: The exercise requires coordination and engages stabilizing muscles, which improves balance and proprioception (the body's ability to sense movement). This helps significantly in preventing dangerous falls, a primary cause of injury in older adults.
• Reduced Back Pain and Improved Posture: By strengthening the posterior chain, including the lower back muscles, deadlifts can alleviate existing back pain and prevent future discomfort. They teach proper lifting mechanics, using the hips and legs as the engine rather than straining the lower back.
• Boosted Metabolic and Cardiovascular Health: Building muscle mass through deadlifts increases metabolism, which aids in weight management and reduces the risk of conditions like type 2 diabetes and heart disease.
• Mental Health Benefits: Strength training can lead to improved mental well-being, increased self-confidence, and a greater sense of capability and vitality in handling daily routines.
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