I wish I had started using this 15-rep training method years ago!
At 55, I’ve changed how I approach weight training. Instead of constantly chasing heavier weights and lower repetitions, I now use approximately 15 challenging reps to help determine the right weight for building muscle, increasing strength, and training consistently after 50.
In this video, I’ll explain why I made the switch, how I structure my workouts using just two working sets, and why I frequently incorporate drop sets to challenge my muscles without starting with extremely heavy weights.
I’ll also explain how I continue applying progressive overload, increasing resistance as I get stronger while keeping 15 reps as my target.
This isn’t about lifting light or taking it easy. It’s about training hard, maintaining proper technique, and choosing an approach that can continue producing results for years to come.
If you’re over 50 and serious about building muscle, maintaining strength, and staying fit as you age, this video is for you.
What’s your preferred rep range and training method? Let me know in the comments!
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15回、ちょうど良いですよね。
I’m 64 , for me it’s not just the reps , it’s the choice of exercise as well ,but the reps are around the 12-15
All the traditional power lifting type training has gone ,
Lots of cables ,
Leg day will be , leg press , Bulgarians , leg extensions, leg curls and some glute training and I’m done .
On chest day I’ll have the bench inside the cable machine instead of barbells and dumbbells
The changes are mostly about working around old injuries
I’m still getting plenty of gains
For me I never do more than 12 reps and once I hit that for my working set I add weight. I then have a new goal. Keep a journal of my workouts which helps me on track.
Started this today. Definitely got a better workout in. Thanks for the advice.
GOOD ADVICE AND SOME OF US OVER 80 HAVE FOUND THAT 20 TO 100 REPS WORKS WELL.
15 reps is not for everyone. 67 here, 6 pack and shredded. I only do 2 sets for each exercise staying in 8-10 range. Stronger now than in my 20s. What works for some may not be the recipe for others.
So, you're saying drop the weight of your second and final set?
9 reps…3 slow pace, 3 hold for anywhere to 5-15 secs depending on weight and last 3 are controlled 10-15 seconds per rep
one man's warm ups are another man's workout
Just watched a vid that says one or two sets to failure is best. Getting to the point that YouTube videos are confusing.
15, 12, 10, 10 !!
I'm 59 (tomorrow) and have been doing a PPL split with a light day (10-12 reps/3-4 sets) and a heavy day (6-8 reps/3-4 sets) for each of the three workouts. Do you think I'd benefit from dropping to the two sets/15 reps routine? If so, how do you structure your splits?
I've been using the method you describe here and I really enjoy it, and am making progress. Can I ask, why do you not do the 15-15-3 drop set formula for goblet squats? I do, but I notice I can get a bit light headed on the drop sets. Was the same thing happening to you? Is that how you decide? 🙂
62 chiming in. 15 year home gym end user after well on 30 years of gym memberships. I don't miss the public gyms full of whores and hipsters especially since none of em allow metal music and throwing weights. If the old gyms still existed I'd be up in em. I don't think you can injure old salts with good form. Shitty form yes but good solid core with years upon years of lifting without a belt brings on a entire different animal. Sort of burnt out on SS and 5-3-1 program and like your rep strategy.
63 here. The greatest issue for me, is training around, and preventing, injuries. At present working around injured long head of right biceps.
Combination of lighter weights, more reps, myo-reps, partial reps, help.
I'm 60, my first set is slow with light weight to warm up the muscle, maybe a dozen, a few isometric, just hold steady at various stages. 2nd set go to max heavy weight that I can do at least 10-12 reps, go to failure. 3rd a little lighter, target about 15 reps. 4th, if there is one, a little lighter and go fast to 20 reps to failure. If I'm feeling like I can do more, I might repeat the max weight or 2nd heaviest weight. To me, every day is different, every muscle group, every set. I adjust in real time. I don't want to get hurt, been there done that, but I also don't want to waste my time. Only one workout per week per muscle group, leaving lots of recovery. Alternate lift days with core exercises. Walk for miles pretty much every day, except for heavy lift days that I feel need extra recovery. Visceral fat has burned off, feet are strong, muscles slowly building, health is great. The key is consistency, so you have to find a routine you like and will stick with, that is what matters most. At 60, lots of sleep for recovery, and of course, healthy eating, but you already know that too.
I target 15 reps on the last (usually third set) of each exercise. When I can complete 17 reps on the first set and 15 on the last set, (last set is to failure) I increase the weight. I usually crank out a few extra reps over three sets or increase weight for each exercise each week. My weight set allows me to add as little as 1.25 lbs. to a dumbbell, so I am generally moving the weight up on each exercise within 3 to 4 weeks at most. I am 66 years old.
Great advice. I’m 62 with a good muscular build and train to failure but lately heavy weights are not feeling great on the joints. Probably time to adopt your approach! Btw…I use the drop sets on my last set (i.e 75 lb. dumbbell press and then immediately drop to 50 lbs). Removing a third of the weight seems to work well 😊. Stay strong and keep pumping iron!
Great advice! My personal preference is to use a weight that I can about 15 reps with on my first set (with 1-2 reps in reserve). I then add about 2 1/2 to 5 lbs for my subsequent sets taken to positive failure, with my reps naturally dropping with each subsequent set due to fatigue. That usually amounts to about 4-5 sets total per exercise, with my final set in the 8-10 rep range. Rep speed is also important in my opinion — I use about a 3/3 cadence, so a set of 10 reps takes about 60 seconds to complete.
I’m 75 I have 2 35 pound weights and doing 50 butterfly reps on my back.
Walking a mile day, taking care of chickens got my hobbies. I’m feeling fantastic.
Your content pops up on my algorithm. I'm well past 50 @75. It is roughly eleven years ago that my strength journey began.For almost all of that time, I have worked in the 4 to 6 rep range, to this day. I have become stronger than I could have imagined. Yes, my strength is now plateaued. At this age I consider that progress. About a year ago, I went from two working sets for each exercise, to one. That has helped with fatigue, and not caused a loss in strength. IMO, the benefit of strength training is to preserve your fast twitch muscles. Your body does not call on them, if the slow twitch muscles can handle the load. Doing 15 reps is more a muscle endurance program, than a muscle strength program. I can still bench press more than 225#, squat more than 315# and trap bar deadlift close to 400#. My goal is to hold on to this level of strength for as many years as possible.
my mate at the gym
who still has his pro card–does light-ish weights–hes 54–you got it right-he said it all about the pump–he got sec in his last world comp in the uk-food is king–I’ve been trading w 15 rep, 3 sets (w drop) because of you. It’s perfect for me. Thanks for noting strength each day can be different. The main goal for me is to reach that exhaustion w good form 👍🏻
62 here, I prefer the 20 rep range, working like you described towards 1 rep in reserve. Two working sets, I'll usually just drop a plate for the 2nd and go to near failure. Like you I'm in it for the long haul. And my primary goal is to stimulate cancer fighting cells in my body.
At 51 I start out with a warm up set of 16-20, the 3 working sets at 12, 10 and 8 progressively over loading.