Strength training can provide benefits at any age, but training the Olympic lifts in your 50s, 60s, and beyond presents some additional challenges. However, with proper attention to five key areas you can experience improved fitness levels and better health. These five areas include mobility, diet, training frequency and volume, identification of weaknesses, and realistic expectations and goals.
 
Mobility

When we use the term mobility, we are referring to more than flexibility, though flexibility is certainly a key element along with core strength. Here mobility refers to achieving a sufficient range of motion to perform the Olympic lifts and be able do so in an explosive manner. Stretching and core work can and should be done daily with a focus on spinal mobility, hamstring and shoulder flexibility, and underlying core strength. Yoga movements are ideal in this regard. So is simply walking a mile a day at a healthy pace (and yes, walking the dog counts). Make it a point to focus on the specific joint areas which limit your range of motion.

Core work can entail bodyweight (such as planks, best done on an exercise ball) as well as light resistance exercises incorporating rehab work on antagonistic muscle groups (e.g., leg lifts, reverse hyperextensions, leg curls). An additional way to do this is with lighter weights (that is, under 80%). Do not drop the weights from arms-length overhead. Many of us trained on metal Olympic sets back in the day and we were forced to lower the barbell under control. This provides additional core benefit and has become a lost art in most gyms with the proliferation of rubber discs. While you may not recover the full mobility of our youth, with persistence, you will surprise yourself with what you can achieve.  
 
Diet

I cannot overemphasize how important diet can be for an older lifter. Most of us have various past injuries and joint inflammation, if not outright pain. A proper diet can reduce joint inflammation dramatically. Avoid (or strictly limit) fried or heavily processed foods. Avoid or limit sugar and simple carbohydrates (gluten is a trigger for inflammation for many of us). Avoid (or, again, strictly limit) tobacco and alcohol consumption. Red wine is a relatively better choice here. Avoid use of salt and salt-like substitutes. These are strong triggers for joint inflammation. Use healthy herbs and spices and hot sauces (modestly) instead. Use omega-3 oils such as olive oil in place of vegetable oils and other omega-6 oils. Also, limiting your consumption of dairy and red meat (once a week on the latter) is helpful. Take some time to research a low inflammation diet (often referred to as a Mediterranean diet). You will be surprised how much your daily aches and pains can ease when you eat properly.
 
Training Frequency and Volume

Training frequency for lifters in their 50s and 60s is best limited to two to three days of lifting per week. I recommend that two of those days should focus on your relative weaknesses and leg/trunk/shoulder strength, with the third day (if you’re training three days per week) focused on the technique and explosiveness of the two Olympic lifts. The classical Olympic lifts are more taxing to the body and nervous system, and at our age we do not need to do them as often. It is important to emphasize proper form and technique, and whenever possible use full range of motion in key exercises (for example, perform Olympic style full squats rather than half squats if possible). Quality trumps the weight on the bar.

Training volume and frequency also need to be approached differently for lifters in our age category. Volume training (such as the Russian or Soviet Squat routine) should be modified so it does not entail multiple sets in excess of 80%; reps for strength movements need not exceed four repetitions. You can capture an endurance element by completing multiple sets (up to say six) and not sitting down between sets. Load the next set, log your results (keeping track of your training reps and sets is the best way to discover what works and what doesn’t), and move on to the next set. I have found training duration in the 45 to 65-minute range is adequate. Quality is more important than quantity here.   

I recommend that multiple sets (more than two to three) with weights in excess of 85% should not be attempted, as a rule. Research suggests that maximum explosiveness or speed in strength training occurs with weights in the 70% range. Maximum power and strength are developed with weights in the 80% range. While heavier weights will build greater strength (e.g. 85 – 90% range), older athletes do not respond as well to heavier training loads. In my case, I have been able to make gains in terms of fundamental leg strength in recent months by adhering to the guidelines presented above. The classical (Olympic) lifts should not entail multiple reps above 80%; conversely, multiple sets above 80% should consist of singles. Peak maximum efforts in the two Olympic lifts should be performed on a more limited basis (say roughly four to six times a year at most).

Identify your Weaknesses and Set Realistic Goals

The late Dr. Fred Hatfield wrote very eloquently on the importance of specificity in strength training and the importance of accounting for individual differences. In that vein, it is vital that you honestly assess your relative weaknesses. Prior to assessing our weaknesses at this latter stage of our lifting career we first need to first develop some realistic expectations for ourselves. In my case, since I have resumed training, I have seen strength losses of roughly 35% relative to my peak efforts in my 20s. In other words, relative to peak strength levels in our 20s, you can expect strength declines of about 1% per year on average (though these declines are not linear and tend to accelerate after about age 40). As a result, I have found it helpful to treat my lifts in the present as 21st century records. My lifts back in the day are 20th century records. At this age, holding your lifts constant from one year to the next or limiting the rate of decline qualifies as genuine progress.

There are definite training advantages we can avail ourselves of in the present day which we did not have access to back in the day. One, better quality equipment is abundant and relatively cheaper if you choose (as I have) to supply your own gym equipment. All you really need is a platform, a barbell and plates, and squat stands at a minimum. Two, at this point in history, we also have access to a multitude of training information and videos of the very best lifters in the world online (from multiple eras, I might add). Since I often train alone, I have found it helpful to use my phone to video my heaviest lifts to monitor technical errors and literally fix them on the spot. Or you can work remotely with a coach and send them this information for them to diagnose. Training in a gym setting alongside other lifters is a preferred way to train and progress, but the lack of such should not limit you from training or making progress.  

Another choice is the decision to compete in U.S. Weightlifting Federation events as a master’s category lifter. You will most likely find yourself being outlifted by many Junior and most Senior competitors. However, one of the more joyful elements is an opportunity to connect with peers who you may have lifted with and against “back in the day.” At the end of the day, ALL lifters are competing against themselves and Father Time. In my case, I am not necessarily competitive with the very top tier in my age-group and weight class. However, I’ve cracked the top 10 in annual rankings, have set some state records, and on a good day can clean and jerk bodyweight. That’s not a bad day for most 60-year-olds.

Relative to our peers at this age, training the Olympic lifts enables us to partially turn back the clock. Completing a full snatch or a heavy clean and jerk, regardless of the weight on the bar, is a time-machine experience. This recognition, along with improved health and fitness, transcend the weight on the bar. Seize the day!