The risk of a sedentary lifestyle is about the same as a pack-a-day smoking habit. “Sitting is the new smoking.” After age 60, just through the normal aging process, men lose 1% of their muscle every year. Hormonal treatments accelerate muscle loss. Strength training to build muscle mass, therefore, promotes optimal health.
A reasonable program that alternates two programs every other day is outlined below. You can start without any weights whatsoever. Slowly add weight as you gain strength.
PUSH DAY Do 3 sets of 12 repetitions
- Pectorals | Raise your arms up in front of you while lying on your back. Lower your arms back down until almost touching the ground.
- Pectorals | Stand arm’s length from a wall and place your hands flat on the wall at chest level. Bend your arms slowly with straight back. Straighten out and return your body to the starting position.
- Triceps | Extend a weight behind you while leaning forward while sitting on a chair.
- Shoulders | Extend your arms straight out on each side until they are parallel to the floor. Then start to make circles with each outstretched arm.
- Deltoid | Extend your arms straight out to each side while standing until your hands are level with your shoulders. Lower both arms back to your side.
- Abdomen | Torso twists (Do 3 sets of 25 repetitions.)
PULL DAY Do 3 sets of 12 repetitions
- Biceps | Curl the weight up in front of you while standing.
- Back muscles | Sitting, pull your shoulder blades together; hold for 5-7 seconds.
- Back muscles | While leaning forward with one hand supported by a chair or table, dangle a weight in the free arm and pull it straight up toward your chest. Then straighten your arm until it again is fully extended.
- Legs | Stand normally. Use something next to you for balance if necessary. Bend both legs, squatting down about halfway to the floor, then straighten up. Keep your knees behind your toes.
- Calves | Start flat-footed with your feet shoulder width apart. Push up so you are standing on your toes, then release.
- Abdomen | Sit ups (Do 3 sets of 25 repetitions.)
Mark Scholz, MD is the Executive Director of the Prostate Cancer Research Institute. He is also the Medical Director of Prostate Oncology Specialists Inc. He received his medical degree from Creighton University in Omaha, NE. Dr. Scholz completed his Internal Medicine internship and Medical Oncology fellowship at University of Southern California Medical Center. He is co-author of Invasion of the Prostate Snatchers. He has authored over 20 scientific publications related to the treatment of prostate cancer.