I’m a fairly fit 62 yo 78kg. Just starting weight training for strength and overall health. What considerations should I make? What is a possible entry point for squats, deadlift and bench press. What targets are reasonable. Over what timeframe?

Starting a weight training program at 62 can be highly beneficial for your health, strength, and overall well-being. Here are some considerations and guidelines to help you get started effectively:

Considerations for Starting Weight Training

1. Consult a Healthcare Provider: Before starting any exercise program, especially at your age, talk to a doctor or a physical therapist to ensure you're in good health and to discuss any pre-existing conditions.
2. Focus on Form: Prioritize learning proper technique to prevent injury. Start with lighter weights or even bodyweight exercises to master the movements.
3. Start Slow: Begin with lower intensity and volume. This helps your body adapt and reduces the risk of injury.
4. Incorporate Full-Body Workouts: Include exercises that target all major muscle groups. Compound exercises like squats, deadlifts, and bench presses are excellent choices.

Entry Points for Key Exercises

• Squats: Start with bodyweight squats. Once comfortable, you can use a light barbell or dumbbells. A reasonable target is to aim for a weight that feels challenging but allows you to maintain good form for 8-12 reps.
• Deadlifts: You might begin with a simple hip hinge movement with no weight or a light kettlebell. Once you're comfortable, progress to using a barbell with a manageable weight. Starting with weights around 40-60% of your body weight can be reasonable.
• Bench Press: Use a light barbell or dumbbell for bench presses. Starting with an empty barbell (20 kg) may be ideal, focusing on form before increasing weight gradually.

Targets and Timeframe

• Setting Targets: For beginners, it often makes sense to focus on building strength rather than hitting specific numbers. A starting goal might be to progress in weight every 4-6 weeks as you feel comfortable and confident in your form.
• Timeframe for Progress: The initial adaptation phase can take about 4-12 weeks. During this time, aim for consistency—two to three sessions per week. After this period, you may begin to see significant strength improvements, potentially 5-10% increases in performance in key lifts like squats and deadlifts each month if progressively overloaded correctly.

Benefits of Strength Training

The advantages of starting strength training, even later in life, are profound. Research indicates significant improvements in muscle strength and bone density can occur, and it's never too late to start lifting weights: even individuals in their 90s have shown marked improvements after beginning strength training protocols (1).

In summary, start with proper guidance, focus on form, and set gradual targets. Consistency and patience will lead you to significant gains in strength and health. Enjoy the journey of getting stronger!