The Barbell Prescription
by Jonathon M Sullivan, Andy Baker · first published 2016
82% recommend18% neutral
Why HN recommends it
Strength training guide for lifters over 40 that adapts the Starting Strength linear progression with lower volume and attention to recovery. Recommended for older beginners and those returning to lifting.
Summarised by Claude from recommending comments
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What Hacker News says
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…over 40 would benefit from reducing the volume (e.g. going from 5x5 to 3x5), as it becomes too much when the weights grow larger. If you are over 35 (and sedentary), I'd really recommend reading "The Barbell Prescription" https://www.amazon.com/Barbell-Prescription-Strength-Trainin... — it will be a much better guide than most advice available online, which seems to be directed at youngsters.
on “Stopping the RSI pain that almost destroyed my programming career (2016)” ↗If you are in your twenties, read Starting Strength [1]. If you are in your fifties, read both Starting Strength and The Barbell Prescription [2]. [1] https://www.amazon.com/Starting-Strength-Basic-Barbell-Train... [2] https://www.amazon.com/Barbell-Prescription-Strength-Trainin...
on “Ask HN: What to do to be healthy when old?” ↗Read Barbell Prescription by Andy Baker. It's specifically written for 40+ year old lifters.
on “We’re All Just Temporarily Abled” ↗THIS. You can also check out "The Barbell Prescription" by Andy Baker. This book is like Starting Strength but for the 45+ demographic. (Interestingly, Starting Strength can be used for this demographic also.) There have been documented instances of older…
on “Why strength training? A programmer's perspective” ↗…the book, is 65 years old: * https://en.wikipedia.org/wiki/Mark_Rippetoe It's a book for beginners and anyone can use the linear progression method. Once you've progressed beyond just a beginner, The Barbell Prescription takes the Starting Strength idea and adapts for for people 40 and older: * https://www.goodreads.com/en/book/show/34823846-the-barbell-... One of the co-authors (an MD) runs the GreySteel YT channel…
on “Importance of muscle mass, strength and cardiorespiratory fitness for longevity” ↗…thread has so much misinformation that it's painful to read. I'd advise anyone offering advice to read "Starting Strength" (Mark Rippetoe), and if you are >40 (or >30 but in very bad physical shape), "The Barbell Prescription: Strength Training for Life After 40". That second book is actually a good read even if you are not over 40, because a) you will be, b) it contains excellent information on our physiology and biochemistry…
on “Attention Is My Most Valuable Asset for Productivity as a Software Developer” ↗I don’t follow 5x5, I recommend startingstrength.com. I use three sets of five following a good warmup. Look at The Barbell Prescription book for more details - it’s about strength training after 40. Good form is important, and a trained coach can help with that.
on “I was sick, tired and had lost myself until I began lifting weights at 71” ↗…congrats on your results, and great to hear how it's affecting all aspects of your life. That desk chair is a slow killer unless combined with workout routines. (If you haven't already, have a look at the Barbell Prescription book - the plethora benefits of such a routine are almost chilling.) Your martial arts instructors sound wise! I've had the thought in the back of my mind, but I've resolved to make it my #1 priority…
on “Ask HN: How do you take care of yourself?” ↗…don't strain too much. This is utterly, completely wrong. And this book goes into tons of detail about why. It's partly written by a medical doctor and includes many (many) research citations. The Barbell Prescription: Strength Training for Life After 40 https://aasgaardco.com/store/books-posters-dvd/books/the-bar...
My favorite introduction to this is the book "The Barbell Prescription", together with "Basic Barbell Training, 3rd Edition". They got me out of just getting sweaty and tired in the gym to actually training and increasing my strength. The people behind these books also…
on “Reasons to grow and keep big muscles” ↗The books "The Barbell Prescription" and "Practical Programming for Strength Training" contain a lot of info on how to branch out from the novice program. The latter contains a small section on lifting for sports, while on his podcast Rippetoe…
on “Reasons to grow and keep big muscles” ↗…have been lifting weights for years now, and it does wonders for my health (for example: all my back pain and back injury problems are totally gone). I would highly recommend to past myself reading "The Barbell Prescription: Strength Training for Life After 40" (https://www.amazon.com/Barbell-Prescription-Strength-Trainin...) and starting earlier. Or you can be a couch potato and suffer.
on “I live my life a quarter century at a time” ↗…which I think are interesting. Drs. Baraki and Feigenbaum's (from Barbell Medicine) response: https://player.fm/series/barbell-medicine-podcast/episode-29... Jonathon Sullivan's response (author of The Barbell Prescription): https://www.youtube.com/watch?v=O491cW89Ky8
on “Brain-Health Benefits of Weightlifting” ↗I was given The Barbell Prescription[1] by a friend for my 40th birthday. It is pretty thorough in suggesting why weightlifting (or rather; resistance training) is more important than endurance/cardio. In summary: they train different muscle…
on “Ask HN: What is something important I should start doing in my 20s?” ↗