I’m 55, started lifting when I turned 50. My son had a heart to heart with me and I lost 55 pounds and started strength training. I did Starting Strength. Added arms (don’t tell Riptoe) for looks. After about a year my wife was worried I was cheating on her because of my body transformation (I wasn’t and offered to go back to being a fat slob, she told me to keep training). Hit the thousand pound club at 52 1/2. I hurt my knee skiing and stopped deadlifting/squats for a while. I am back to powerlifting and back in the thousand pound club.
Best advice I heard is “listen to your body especially when it tells you what you don’t want to hear”. I found that I can not work out 3 days in a row, even with totally different muscle groups, I just get too fatigued and can’t function. Everyone is different and you need to find what works for you. but at 50 there is no reason you can’t lift heavy.
Good luck, it is a fun sport and has positively effected many aspects of my life.
This will be too long, but I hope it helps. I can’t answer your questions directly, I’m not qualified to do that, but I can tell you what I did.
I’m 55. Had a stroke 4 years ago. A mild one. Lost the use of my left arm and hand. Left leg was weak and I had a limp. Lost some vision in my left eye, and had trouble speaking for a few weeks. Yes, that was a MILD stroke.
So I went to rehab, and got better. In a few weeks I was back at work, able to drive, type, even went back to playing bass guitar (it’s good therapy).
After that I started working out at home with just dumbbells and bod weight exercises. Eventually put together a small home gym. Nothing heavy. No squat rack, no bench press, etc. Just dumbells, a bench, curl bar, tri/hammer curl bar, ankle weights, and a treadmill.
What I learned was this – commitment, form and light weights are the key to good health at my age. Do the exercise properly and never concern yourself with the number on the weight. It’s pointless.
Next is eating healthy (a lot) and resting (a lot). A good night’s sleep is your best friend.
About 4 months ago I joined Planet Fitness. Everyone hates on them, but they are perfect for me. I travel for my job, and there is always a PF open near me, 24/7. It has everything I need.
At the same time I downloaded a PPL program from here, or somewhere on the web, and started doing it. I modified it so it fits my schedule and abilities. I workout about 5 days per week with it.
I do squats, kneeling squats, and good mornings on the smith machine. I bench press and incline press on it. There are tons of videos out there that show the correct form and technique. It’s easy to learn, and hard to do.
In 4 months my progression has been amazing. Doing those compound lifts has done more for me in 4 months than anything I’ve ever done.
So my long-winded point – – your 52 ain’t old. You can build muscle and push your self. But stay in your lane (you know what I mean). I’m not in my 20s and my body tells me that every now and then. And it tells me with pain. If you want to add heavy weight, do it, but cautiously. Form and technique are everything.
Oh, and take rest days seriously. 🙂
I hope that helps you. And that I made some sense. 🙂
I came here to see what you were calling a “semi-advanced age” and had a good chuckle. Congrats on beginning a new journey!
47 years old progressing slowly and doing full range of motion. Strongest I’ve ever been.
You should attend a marathon to meet people that started running at age 70 because of a heart attack and now have done dozens of marathons and half-marathons. Meet those at 50 who weighed 400 lbs and started running to lose weight. Starting at 52 is nothing. Stop preparing your excuses in advance and get to work.