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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Good video. 61 years old here. My experience is similar. My rep range is 12 to 15 across three sets.
I aim to get 15 reps in Set #1 and Set #2. Third set is where the real challenge comes in. I should be able to get at least 12 but not 15 reps.
If I can hit 15 reps in the third set and then repeat that same result in the next two scheduled workouts, then I bumped the weight up a bit. No rush.
Slow even reps. And on the eccentric phase I hold for a count of two halfway down.
Not trying to prove anything to anyone. Just want to stay healthy and strong.
Love this channel.
Do you keep the same weight for both sets?
Identifying some number of reps as the key to best results is very silly. There is an enormous variety of ways to do resistance training, most of which produce results.
The alternative is to slow your reps way down.
15 reps didn't work for me. Maybe for some of the ancillary moves but not for the core moves. Cant imagine trying to hit 15 reps of deadlifts.
Look up startingstength on youtube forget about body building and dumbbells been lifting for 40 years im 69 now I only do 5 lifts with barbell they are all compound lifts learn deadlifts squats press rows and some chest. We're looking g for functional strength now be as strong as you can be as you age,I changed 5 years ago bought a rack barbell about 450 pounds of weigh no gym memberships anymore safe and most effective way to lift. If I knew this 40 years ago I would have done this all these years chane your thinking get away from magazines they brainwashed us on 6 pack abs
56 here. For me, some exercises don't give me that muscle burn until higher rep ranges.
Chest for example. Standing cable press; I'll set a moderate weight and do 25-30 reps for the 1st set and I won't feel the burn until rep 20 or so. 2nd set heavier to 16-20 reps and that has me in muscle pain. 3rd set heavier to failure in the 10-12 rep range.
Even on biceps and triceps, I get more out of higher rep ranges. 12-16 reps, and sometimes 20.
Do you to the drop sets on the smaller muscle groups, for example biceps and triceps?
This is great advice. Once in your fifties (57 here) the key to getting in shape is to not get overzealous and injure yourself.
I needed to hear this.
I wish you so called influencers would make up your minds. One says, you have to do heavy (relatively) compound movements ,ie squats, deads, to maximize bone density another says 5 to 25 reps, another says 12reps. Go to failure, don’t go to failure. Only 2 sets per body part. Do your whole body per day, 1 set per body part. AAARRHHH! As a once competitive power lifter, I’ve been training fairly steadily, barring some rehabs and surgeries for over 45 years. Although, now I’m old as dirt, I think I got it. Thx.
Thanks for video 🙏🙏🙏
Thanks! I'm 61 and I started lifting a year and a half ago. Intuitively, I started with 12-15 reps because I didn't want to get hurt. I saw one of your videos confirming this, and it really helped. I have experienced tremendous results. I know you don't have a crystal ball, but do you think as you get older, you may even go to 20 reps.
Great! Very helpful.
I do 12-15. Focus on form.
The issue, for me, is to PROTECT the ligaments and joints. Adding reps while lowering the resistance does this nicely. As we get older, the ligaments and joints grow weaker and more prone to tearing or other injury. Heavy weights, especially as we get older, can get away from us SUDDENLY, as our fatigued muscles (often) exhaust themselves w/o warning. Let me add this: higher reps, lighter weight, and a SLOWER tempo will work very well for anyone who has been sedentary for a long time, or who is over 50. It protects the ligaments and joints, keeps the muscles under tension while lowering the risk of catastrophic failure, and if one chooses to skip rest periods (moving between exercises that work multiple body sections) it can act as a reasonably effective aerobic workout as well.
This fifteen rep method is what I’ve been doing for months. No one told me to do this, it’s just what I did.
I’m not looking at competing in the next Mr Universe; I just want usable strength, lose weight, have good range of motion, and overall improve my health.
Fifteen reps only works if the last few are hard. At 55, stopping short of failure on every set would leave growth on the table, so proximity to failure matters more than the rep number.
at seventy one i found the complete opposite to be effective now shorter reps heavier weights helps me maintain strength and sarcomere power
61 years old,I don’t know if I’d want to do deadlifts using a 15 rep range,I prefer heavy sets of 5’s but on all my other exercises I’d give it a try and see what happens.
Well into my 60's now I'm training for a lean, strong and as agile body as I can. Mainly use dumbbells and compound movements. I like 15 reps also as a goal but I don't change weights – just get through 3 sets as well as I can with decreasing reps as the muscles fatigue. I do a variety of calisthenics to warm up. Stretch routine to cool down. I'm working on incorporating a rucking plan as I'm an old Marine. Lift things off the ground and put them over your head.
You're absolutely right ❤
How many sets with those 16 reps?
I’m a big drop set person, 70, I listen to my body as I lift.
56, I only train heavy still to this day. Ex, elite level powerlifter with a 300kg deadlift and 280kg squat to my name at a bodyweight of 100kg. I continue to lift in-terms of % 1RM with most training sessions above 80% with reps in the 1 to 5 range. In my opinion, these methods are truly king. Low volume, high intensity for max strength still suits me well at my ripe old age.
Yup, I am going to the Orthopedic on Monday for my shoulder. My PCP thinks I over worked it at 55 and my current program is to hit failure right before 8 reps. Will going to 15 reps after recovery.
What's your rest intervals for drop sets?
In the gym I do 15 reps at the rowing machine.
At the leg press I do 25 reps (four times = 100 reps) with a weight of 135 kilogramm.
Kind Regards
Martin
Instead of doing 2 drop-sets, would doing 2 rest-pause sets work instead?
Hey Jay I’ve been following you for a while now and really enjoy your posts. I have been experimenting with Every Minute On The Minute (EMOM) training. Have you done a post on this? I haven’t been able to find it if you have. If you haven’t given your opinion on this type of training I would like to hear what you have to say about it. Thanks much!
Makes perfect sense for all ages ! Volume is the secret , Try increasing the volume while staying in the 15 rep range.
The last rep is what creates the overload whether it is a 1 rep set or a 15 rep set but 15 reps gives the tendons a fighting chance
Most I'm willing to do is sets of 12 reps, comes down to the amount of time I'm willing to invest and remain consistent.
Excellent video. Blessings.
Really great channel this, with some very good advice. Unfortunately, I suffer from being a bit of a meat head and have a tendency to overdo things a bit, usually resulting in the odd niggle/strain. I'm now 56 so have reigned this in to some extent. However, took my teenage daughters indoor bouldering a bit recently and have managed to aggravate an old bicep strain so am rehabilitating this with bands which has worked well in the past. I'm thinking, indoor bouldering is probably one of the more difficult tasks to get into in your fifties but any guidance from the guys and girls looking at these comments would be appreciated.
Good recommendation for almost everyone. I would contribute by saying that muscle recruitment is load-dependent. That said, I don’t activate close to all of my fast-twitch fibers with a load I can perform 15 reps on. I can feel it and I can see it. I actually might even feel a little joint pain in shoulders because I’m not getting sufficient RC and co-contraction of other stabilizers. But, a load that is difficult for me to perform 6-8 reps (in good form, w/ slight reserve in tank) recruits and stimulates more fibers and makes my joints more stable. I do higher reps of distal joints. I’m 63.
73 and I do a warmup consisting of 15 "Y" squats, 15 close grip pushups, 10/side split squats, 15 wall stickups, and 10/side, spiderman climbs…all X 2. Then I do a Specific warmup, for my first 2 sets, using lighter weights 10 reps X 2. Then I am ready to start the regular sets, and if it says 10-15 reps or whatever, I just try to go within 2 sets of failure….(I really do not like the warm-ups, but I do them every time, as I know they are necessary at my age). Great video Jay!! Rob