Strength Training
Weightlifting, Bodybuilding, Muscle Training, Physical Conditioning
For Persons Over 55 Years of Age


Compiled By
Michael P. Garofalo, M.S.

Yoga Instructor, Yoga Fit Level IV 200 Hour Certified in 2005, 300 Hours of Class Study 2003-2013
Personal Fitness Trainer, AFAA Certified, 2007-2009
Instructor of Tai Chi Chuan, Qigong, and Yoga since 2000



Cloud Hands Blog

Lifestyle Advice from Wise Persons  

Fitness and Well Being

My Strength Training Goals and Objectives in 2014


    This webpage documents my reading and research about strength training, weightlifting, and bodybuilding for older persons.  Since I am 68 years of age, and do strength training five days each week (each muscle group 2 days a week), I have a keen personal interest in the topics of strength training and weightlifting.  Hopefully, other readers will find my notes and research on the subject of some use to them. 

    I also enjoy walking, Yoga, Qigong, and Tai Chi Chuan.  I teach Yoga and Tai Chi Chuan classes, and train at the Tehama Family Fitness Center in Red Bluff, California. 

    My current weight training partner, since January, 2014, is Roger Andresen.  Roger is 64 years of age.  He is a determined weightlifter, competitive, reliable, and willing to work hard.  His legs are very strong.  I've seen him do 12 repetitions on the incline sled leg press machine with 620 pounds.  I can do incline sled leg presses for 5-8 repetitions with up to 480 pounds.  We do free barbell squats with up to 245 pounds for 6-8 repetitions. 

    My one repetition best in 2010 in the bench press was 255 pounds, and I now regularly train with around 195 pounds for 5-10 repetitions.   

    We do from 16 to 20 sets, 8-12 reps per set, during each workout.  We sometimes drop to 5 reps for our heaviest lifts.  We are careful, spot each other, and try our best to avoid injuries.  We lift some relatively heavy weights for a couple of older men!! 

    I have specific goals, plans, and objectives for strength training in 2014. 





Bibliography, Links, Resources, Notes

Strength Training for Seniors


Use a p90x workout to better your physical fitness!

AARP Bulletins  

ACE Personal Trainer Manual.  The Ultimate Resource for Fitness Professionals.  By the American Council on Exercise.  3rd Edition.  Edited by Cedric X. Bryant and Daniel J. Green.  San Diego, California, American Council on Exercise, 1996, 2003.  Index, 589 pages.  ISBN: 1890720143.  VSCL.    

Anatomy for Strength and Fitness Training: An Illustrated Guide to Your Muscles in Action.  By Mark Vella.  New York, McGraw Hill, 2006.  Index, glossary, 144 pages.  ISBN: 0071475338.  VSCL. 

Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners
.  By H. David Coulter.  Foreword by Timothy McCall.  Honesdale, Pennsylvania, Body and Breath, 2001.  Index, bibliography, appendices, 623 pages.  ISBN: 0970700601.  2002 winner of the Benjamin Franklin Award for Health, Wellness and Nutrition.  VSCL.   

Anatomy of Movement.   By Blandine Calais-Germain.   Seattle, Washington, Eastland Press, 1985, 1993.  Translated from the French by Nicole Commarmond.  Index, 289 pages.  ISBN: 0939616173.  VSCL.   

Ashtanga Yoga " Practice Manual" An Illustrated Guide to Personal Practice.  The Primary and Intermediate Series plus Three Short forms.  By David Swenson.  Foreword by K. Pattabhi Jois.  Ashtanga Yoga Productions, 1999.  263 pages.  ISBN: 1891252089.  VSCL. 

Ashtanga Yoga: The Definitive Step-by-Step Guide to Dynamic Yoga.  By John Scott.  Foreword by Shri K. Pattabhi Jois.  New York, Three Rivers Press, 2000.  Index, bibliography, 143 pages.  ISBN: 0609807862.  VSCL. 

Ba Gua Zhang:  Links, bibliography, quotes, and notes.  Circle walking internal martial arts.  



Bass, Clarence  1937-  

    Bass, Clarence - Ripped  This is a good website with scores of excellent articles, products,
    reviews, information, success stories, and references.  Mr. Bass is a retired lawyer living in
    Albuquerque, New Mexico.  He was a columnist for Muscle and Fitness magazine for 16 years. 
    He is an excellent guide for persons over 50 for fitness, staying lean, exercise, and being vital. 
    He is the author of many informative books.  He is an award winning older bodybuilder. 
    I recommend his two books: Lean for Life and Challenge Yourself

    Bibliography: Ripped

    Challenge Yourself - Leanness, Fitness & Health - At Any Age  By Clarence Bass.  Albuquerque,
    New Mexico, Clarence Bass' Ripped Enterprises, 1999.  224 pages.  ISBN: 9780960971473.  VSCL. 

    Great Expectations: Health Fitness Leanness Without Suffering  By Clarence Bass.  Albuquerque,
    New Mexico, 2007.  163 pages.  ISBN: 9780974768243.  VSCL. 

    Lean for Life: Stay Motivated and Lean Forever- The Lifestyle Approach to Leanness: Balanced Diet,
    Aerobic Exercise, Weight Training.  By Clarence Bass.  Albuquerque, New Mexico, Clarence Bass
    Ripped Enterprises, 1989, 2007.  247 pages.  ISBN: 0960971459.  VSCL. 

    Ripped 3: The Recipes, The Routines and The Reasons.  By Clarence Bass.  Albuquerque, New Mexico,
    Clarence Bass Ripped Enterprises, 1986, 2003.  195 pages.  ISBN: 0960971432.  VSCL. 





"Bodhi Building."  By Fernando Pages Ruiz.  Yoga Journal, August 2000, p. 84-91+.

Body Building After Age 50.  By Owen R. Fonorow. 

Body Building: The Future of Bodybuilding 

Bodybuilding Senior by Scott "Old Navy" Hults (1943-)  

Bodybuilding Seniors - Google Search

Body for Life: 12 Weeks to Mental and Physical Strength  By Bill Phillips.  New York, William Morrow, 1999.  201 pages.  ISBN: 978-0060193393. 

Breathing Exercises (Pranayama)  

Brother Iron, Sister Steel: A Bodybuilder's Book  By Dave Draper.  OnTarget Publications, 2001.  Index, resources, bibliography, 335 pages.  ISBN: 978-1931046657.  VSCL. 


Building Strength and Stamina.  By Wayne L. Wescott.  Human Kinetics, 2nd edition, 2003.  223 pages.   ISBN: 0736045155.  

Centers for Disease Control and Prevention Search Engine 

Challenge Yourself - Leanness, Fitness & Health - At Any Age  By Clarence Bass.  Albuquerque, New Mexico, Clarence Bass' Ripped Enterprises, 1999.  224 pages.  ISBN: 9780960971473.  VSCL. 

Chi Kung, Qigong, Chinese Yoga:  Routines, Guides, Bibliographies, History

Cloud Hands Blog: Mind-Body Movement Arts Blog     Taijiquan, Qigong, Yoga, Walking, and Gardening

Cloud Hands Index

Cloud Hands: Taijiquan and Qigong Website   

Coping with Old Age  

Cross-Training for Dummies.  By Tony Ryan and Martica K. Heaner.   Foster City, California, IDB Books, 2000.   Index, appendices, 350 pages.  ISBN: 0764552376.  VSCL. 




Diabetes Therapy - Exercise - Tai Chi Chuan and Qigong   Bibliography, links, notes, quotes, and references to medical studies.  

Draper, Dave.  Weight Training, Bodybuilding, Diet and Nutrition by Dave Draper.  Dave Draper, born in 1942, is a famous California bodybuilder and champion. 

Draper, Dave.  Brother Iron, Sister Steel: A Bodybuilder's Book  OnTarget Publications, 2001.  Index, resources, bibliography, 335 pages.  ISBN: 978-1931046657.  VSCL. 

Dumbbell Strength Training for Seniors    

Eight Section Brocade Qigong    Eight Treasures Chi Kung.   By Michael P. Garofalo.  Instructions, notes, links, bibliography, quotations, and charts.  240Kb+.

Essential ABS: An Intense 6-Week Program.  By Kurt Brungardt.  A Men's Health Peak Conditioning Guide.  Radale Press, 2001.  Index, 144 pages. ISBN: 1579542921.  VSCL. 

Essentials of Anatomy and Physiology.  By Frederic Martini and Edwin F. Bartholomew.  New York, Prentice Hall, 1999.  Second Edition.  Index, 648 pages.  ISBN: 0130821926.

Exercise for Older Adults: ACE's Guide for Fitness Professionals.  By Richard T. Cotton, Christine J. Ekeroth, Holly Yancy, and the American Council on Exercise.  Human Kinetics Publishers, 1998.  230 pages.   ISBN: 088011942X.

Fabulously Fit Forever.   By Frank Zane.   Palm Springs, CA, Zananda, Inc., 1993, Revised 2nd Edition, 1995.  Notes, 334 pages.  ISBN: 0963616714.  A championship bodybuilder and psychologist gives us sage advice about fitness and health.  This is an outstanding book for older bodybuilders.  Frank was in his 50's when he wrote this excellent guide to exercise for the older man.  VSCL. 

Facing Your Fifties: Every Man's Reference Guide to Mid-Life Health.  By Gordon Ehlers, M.D., and Jeff Miller.  New York, M. Evans and Co., 2002.  Index, 370 pages.  ISBN: 0871319543. 

Fitness After 50.   By Walter H. Ettinger, M.D., Brenda Wright and Steven N. Blair.  Human Kinetics.  

Fitness Over 50: An Exercise Guide from the National Institute on Aging.  

Flexibility and Stretching: Bibliography, Links, Quotes, Notes   

Garofalo, Michael, 1946-

Gray Iron Fitness by Logan Franklin 

Great Expectations: Health Fitness Leanness Without Suffering  By Clarence Bass.  Albuquerque, New Mexico, 2007.  163 pages.  ISBN: 9780974768243.  VSCL. 

Green Way Blog by Mike Garofalo

Hyperstrike   The "Workout Lab," by Yvonne Rayburn, Certified Fitness Trainer. 

Jobs' Body: A Handbook for Bodywork.   By Deane Juhan.  Foreword by Ken Dychtwald.  Barrytown, New York, Station Hill Press, 1987.  Index, bibliography, 365 pages.  ISBN:  0882681346.  VSCL.    

Joe Weider's Ultimate Bodybuilding: The Master Blaster's Principles of Training and Nutrition.  By Joe Weider with Bill Reynolds.  Chicago, Illinois, Contemporary Books, 1989.  Index, 508 pages.  ISBN: 0809247151.   VSCL. 

Hardcore Bodybuilding: A Scientific Approach.  By Frederick C. Hatfield, Ph.D..  Foreword by Tom Plantz.  New York, Contemporary Books, 1991.  Index, bibliography, 428 pages.  ISBN: 0809237288.  VSCL. 

The Importance of Post-Workout Nutrition
By John Berardi.  

Indoor Cycling, Stationary Bicycling, Spinning   Links, bibliography, resources, notes  

International Council on Active Aging (ICAA) 

Kill the "Old" Myth by John Pasco

Kinesiology of Exercise.   By Michael Yessis.   Masters Press, 1992.  

LaLanne, Jack, 1914-2011   A Legend in the fitness world.  He was a Super Hero of sorts for many of us older folks. 
Rest in Peace dear friend and guide!  Many Thanks!  He Walked the Talk to the end. 




Lean for Life: Stay Motivated and Lean Forever- The Lifestyle Approach to Leanness: Balanced Diet, Aerobic Exercise, Weight Training.  By Clarence Bass.  Albuquerque, New Mexico, Clarence Bass Ripped Enterprises, 1989, 2007.  247 pages.  ISBN: 0960971459.  Clarence Bass, born in 1937, is an excellent guide to fitness for persons over 50.  VSCL. 

Lifestyle Advice for Wise Persons  

Lifting for Life - Dave Draper  (AARP Bulletin)  

Live Young Forever: 12 Steps to Optimum Health, Fitness and Longevity.  By Jack LaLanne.  Robert Kennedy Pub., 2009.  304 pages.   ISBN: 1552100642. 

Mind Over Matter: Higher Martial Arts.  By Shi Ming with Siao Weijia.  Translated by Thomas Cleary.  Berkeley, California, Frog, Ltd., 1994.  102 pages.  ISBN: 1883319153.  VSCL. 

Moon, Ray, 1930-

Muscle Building and Strength Search Portal 

The New Rules of Lifting: Six Basic Moves for Maximum Muscle  By Lou Schuler and Alwyn Cosgrove.  New York, Avery Penguin Group, 2006.  Index, 301 pages.  ISBN: 978158333389.  VSCL. 

Nutrient Timing: The Future of Sports Nutrition.  By John Ivy and Robert Portman.  Basic Health Publications, 2004.  224 pages.  ISBN: 1591201411.

Green Pathways in the Green Valley - A Blog by Mike Garofalo 

Pasco, John (1928-)

Use a p90x workout to better your physical fitness!

"Peak Performers" by Matthew Solan and Phil Catalfo.   Yoga Journal, October, 2001, p. 89+.  How the practice of yoga has helped many top level athletes.  

Pearl, Bill, 1930-

Personal Best: The Foremost Philosopher of Fitness Shares Techniques and Tactics for Success and Self-Liberation  By Geroge Sheehan, M.D..  Emmaus, Pennsylvania, Rodale Press, 1989.  242 pages.  ISBN: 0878578587.  VSCL. 


Photographs of Senior Bodybuilders

    Bill Cunningham, 60+ 

    Al Deyer, 60+

    Clarence Bass, 75 

    Images for Bodybuilding Seniors

Physical Subculture.   By Chip Conrad.  Bodytribe Fitness Gym in Sacramento.  

Pilates: Links, Bibliography, Resources, Quotes, Notes   

Post-Workout Meal Nutrition 

Power to the People.   By Ravel Tsatsouline.  Dragon Door Publications, 1999.  

Principles of Anatomy and Physiology
.  By Gerald J. Tortora and Nicholas P. Anagnostakos.  New York, Harper and Row Pub., 1990.  Sixth Edition.  956 pages plus index, glossary, and appendices.  ISBN: 0060467045.  This is a standard college textbook on the subject.  

Qigong: Guides, Routines, Bibliographies, History     Qigong (Chi Kung, Chinese Yoga) is a style of Chinese exercise and meditation, energy work, health and fitness regimens of very ancient origin. 

Relaxation (Song) and Tai Chi Chuan   Quotes, links, bibliography, notes. 

Revitalize Your Life.  By Jack LaLanne.  Hastings House, Daytrips Pub., 2nd Edition, 2004.   196 pages.  ISBN: 0803820577. 

Ripped: Clarence Bass  This is an outstanding website with scores of excellent articles, reviews, information, success stories, and references.  Clarence Bass, born in 1937, is an excellent guide to fitness for persons over 50. 



Ripped 3: The Recipes, The Routines and The Reasons.  By Clarence Bass.  Albuquerque, New Mexico, Clarence Bass Ripped Enterprises, 1986, 2003.  195 pages.  ISBN: 0960971432.  Clarence Bass, born in 1937, is an excellent guide to fitness for persons over 50.  VSCL. 

The Russian Kettlebell Challenge
: Xtreme Fitness for Hard Living Comrades.  By Pavel Tsatsouline.  West Chester, Ohio, Dragon Door Publications, Inc., 2000.  Bibliography, 143 pages.  ISBN: 0938045326.  A 1 pod kettlebell weights 16Kg or about 36 pounds.  A no-nosense, ass kicking, hard driving workout style using Russian kettlebell workout routines.  VSCL. 

Senior Citizens Exercise and Fitness - Red Bluff    

Senior Exercise: Fitness Information and Solutions.  Grey Iron Fitness by Logan Franklin. 

Seniors and Weight Training

Solo Training: The Martial Artist's Guide to Training Alone.  By Loren W. Christensen. Turtle Press, 2001.  304 pages.  ISBN: 1880336596.   VSCL. 

Stretching and Flexibility: Links, Bibliography, Quotes, Notes.  

Strength and Muscle Building Search Portal   

Strength for Life: The Fitness Plan for the Rest of Your Life  By Shawn Phillips.  New York, Ballantine Books, 2008.  Index, 259 pages.  ISBN: 9780345498465.  VSCL. 

Strength Training.  An emphasis on strength training for older persons.  Bibliography, links, resources, quotations.   By Michael P. Garofalo, M.S.

Strength Training Anatomy.   By Frederic Delavier.  Champaign, Illinois, Human Kinetics, 2001.   124 pages.  ISBN: 0736041850.  Revised edition of "Guide des mouvements de musculation" Paris, Ditions Bigot, 1998.  An outstanding illustrated guide to muscles at work.   Both male and female models are used.   VSCL. 


Sri Chinmoy (1931-2007)



Strength Training Elderly Nursing Home Patients   

Strength Training for Seniors - Google Search

Strength Training for Seniors: How to Rewind Your Biological Clock.  By Michael Fekete, CSCS, ACE.  Alamedia, California, Hunter House, 2006.  Index, 134 pages.  ISBN: 0897934784.   VSCL. 

Strength Training for Seniors: Bibliography, Links, Resources, Quotes, Notes.  By Mike Garofalo.

Strength Training for Seniors.  By Wayne L. Westcott, Ph.D.  YMCA. 

Strenth Training for Seniors: An Instructor's Guide for Developing Safe and Effective Programs.  By Wayne L. Westcott and Thomas R. Baechle.  Champaign, Illinois, Human Kinetics Publishers, 1999.  224 pages.  ISBN: 0873229525.

Strength Training Over 50: Stay Fit and Fabulous.  By D. Cristine Caivano.  Barron's Educational Series, 2005.  160 pages.  ISBN: 0764158120. 

Strength Training Past 50.  By Wayne L. Westcott, Ph.D. and Thomas R. Baechle.  Ageless Athlete Series.  Human Kinetics Publishers, 1997.  2nd Edition in 2007.  231 pages.  ISBN: 0880117168.  

T'ai Chi Ch'uan and Qigong: Cloud Hands   Guides, Lessons, Bibliographies, Links, Resources, Information. 

Tehama Family Fitness Center, Red Bluff, California.  I have taught yoga, tai chi chuan, qigong, spin cycling, and pilates at this excellent gym since 2004.   

Use a p90x workout to better your physical fitness!

Valley Spirit Center.  Red Bluff, California.  Instructor:  Michael P. Garofalo, M.S..

VSCL = Valley Spirit Center Library, Red Bluff, California. 

Weightlifting, Bodybuilding, Exercise, Conditioning, Physical Fitness, and Training for People Over 65 Years of Age  

Weightlifting for Seniors: Google Search

Weights for 50+: Building Strength, Staying Healthy and Enjoying an Active Lifestyle.  By Karl Knopf, M.D.  Ulysses Press, 2005.  128 pages.  ISBN: 1569755116. 

Weight Training: Steps to Success.   By Thomas R. Baechle and Barney R. Groves.  Human Kinetics Publishers, 2nd Edition, 1992.  

Well Being, Fitness, and Healthy Living   By Mike Garofalo. 

What's the Best Workout for Seniors?

Willpower: Quotes and Sayings

Working Out, Working Within: The Tao of Inner Fitness Through Sports and Exercise.  By Jerry Lynch and Chungliang Al Huang.  New York, Jeremy P. Tarcher/Putnam, 1998.  264 pages.  ISBN: 0874779138.  VSCL. 

Yoga: Bibliography, Links, Resources, Quotes, Notes

Yoga for Men: Postures for Healthy, Stress-Free Living
.  By Thomas Claire.  Franklin Lakes, New Jersey, Career Press, New Page Books, 2004.  Index, 262 pages.  ISBN: 1564146650.   

Yoga, Red Bluff, California - Michael P. Garofalo, Instructor  

Yoga: The Path to Holistic Health
.  By B.K.S. Iyengar.  London, Dorling Kindersley, 2001.  Glossary, index, 416 pages.  ISBN:  0789471655.  Lavishly illustrated compendium of essential poses, routines, prop use, and yoga routines to help specific health problems.  The renowned Yogacharya B. K. S. Iyengar was born in India in 1918.  VSCL.    

Zane, Frank, 1942-




Strength Training, Weightlifting, Bodybuilding


"Start slowly and increase the vigor and duration of the activity as your fitness improves."
-   American Medical Association

Use a p90x workout to better your physical fitness!





General Fitness, Lifestyle, Healthy Living



Cultivating a Positive Mindset

"Think in a calm, pacified, and reflective manner instead of being disturbed, agitated, and impulsive in one's reactions.
Put ideas together rationally and arrive at the right judgment even in the absence of obvious evidence or proof. 
Decide, plan, and execute a course of action in a patient, persistent, and disciplined manner. 
Recognize the changes and be flexible in adapting to them.
Observe and perceive things with a sense of humor instead of outrage, indignation, and anger.
Let go of useless and counterproductive thoughts, desires, and ambitions instead of being preoccupied with them.
Relax and meditate or rest.
Resist temptation and coercion."

- Michael Fekete
  Strength Training for Seniors, Hunter House, 2006, p. 36



Six Keys to Bodybuilding Success

1.  "Set realistic goals― short and long term.
2.  Plan an orderly and thorough routine to train the entire body.
3.  Make a commitment to stick to your routine for four to six weeks to realize the changes and benefits, develop perseverance and create a habit.
4.  Establish enthusiasm for your training, the driving force to perform successfully.
5.  Ease into an appropriate training program with a wholesome, thoughtful nutritional plan: proper foods, amounts and order of consumption.
6.  Be confident from the beginning that the application of these sound principles will produce the desired results."
-  Dave Draper, Brother Iron Sister Steel, p. 33


"You should prepare to follow the program for 90 days.  Why?  Because behavioral research indicates that it takes 90 days to prepare for change, build a new behavior, become confident in the face of high-risk triggers, and move past the likelihood of relapse.  Brain research also suggests that it takes a few months of practicing a new behavior to create permanent change."
-  John C. Norcorss, Ph.D., Changeology, p. 7 



You can reverse your biological age by: 

"1.  Changing your perceptions.  
2.  Deep rest, restful awareness, and restful sleep.  
3.  Lovingly nurturing you body through healthy food.  
4.  Using nutritional complements wisely.  
5.  Enhancing mind/body integration: breathing exercises, yoga, tai chi, qigong, aikido, etc.. 
6.  Exercise: strength and aerobic conditioning.  
7.  Eliminating toxins from you life.   
8.  Cultivating flexibility and creativity in consciousness.  
9.  Love and loving relationships.   
10.  Maintaining a youthful mind."

-  Grow Younger, Live Longer: Ten Steps to Reverse Aging.  
   By Deepak Chopra, M.D., and David Simon, M.D..  New York, Harmony Books, 2001.  
   Index, references, p. 64.  ISBN: 0609600796.  



"The number of over-55 health and fitness club members has increased nearly sixfold since 1993, to 10.2 million, according to a recent study by the International Health, Racquet and Sportsclub Association.  They now account for a quarter of all memberships."
AARP Bulletin, January 2006, "Pumping Platinum", p. 3


Lifestyle Advice for Wise Persons  

Willpower: Quotes and Sayings



Ten Positive Energy Prescriptions

"1.  Awaken intuition and rejuvenate yourself.
2.  Find a nurturing spiritual path.
3.  Design an energy-aware approach to diet, fitness and health.
4.  Generate positive emotional energy to counter negativity.
5.  Develop a heart-centered sexuality.
6.  Open yourself to the flow of inspiration and creativity. 
7.  Celebrate the sacredness of laughter, pampering, and the replenishment of retreat.
8.  Attract positive people and situations.
9.  Protect yourself from energy vampires.
10.  Create abundance."

-  Judith Orloff, M.D.. 
   Positive Energy,



A Twelve-Point Program for Healthy Aging

"1.  Eat an anti-inflammatory diet.
2.  Use dietary supplements wisely to support the body's defenses and natural healing power.
3.  Use preventive medicine intelligently: know your risks of age-related disease, get appropriate diagnostic and screening
tests and immunizations, and treat problems (like elevated blood pressure and cholesterol) in their early stages.
4.  Get regular physical activity throughout life. 
5.  Get adequate rest and sleep.
6.  Learn and practice methods of stress protection. 
7.  Exercise your mind as well as your body. 
8.  Maintain social and intellectual connections as you go through life. 
9.  Be flexible in mind and body: learn to adapt to losses and let go of behaviors no longer appropriate for your age.
10.  Think about and try to discover for yourself the benefits of aging. 
11.  Do not deny the reality of aging or put energy into trying to stop it.  Use the experience of aging as a stimulus
for spiritual awakening and growth. 
12.  Keep an ongoing record of the lessons you learn, the wisdom you gain, and the values you hold.  At critical points in
your life, read this over, add to it, revise it, and share it with people you care about." 
-  Andrew Weil, M.D.
   Healthy Aging: A Lifelong Guide to Your Physical and Spiritual Well-Being, 2005, p. 239.  



The Principles of Weight Training:  Overload, Progression, Specificity, Rest and Recovery, Nutrition, Variety, and Proper Attitude. 


Listen to what some other people have said about having the Proper Attitude: motivation, intention, desire, goals, determination, willpower, and focus:

“Weight lifting is about lifting the impossible, overcoming the unachievable. If you don’t lift things that are hard, and only do the things you can do, it’s only going to get boring.  Unless you want to lift beyond your limits to get stronger, to achieve new goals, and to be satisfied, you got to lift past these challenges, and still lift the things you think are impossible to really understand how your true strength will show.  Lift how I lift, see how I lift, watch how I lift, learn how I lift, and your true strength will come forth and be revealed”
– Chasers Holmes

“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.”
– V.L. Allinear

“To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not at all wrong. The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men”.
– Fred Hatfield

"Take care of your body.  It’s the only place you have to live.”
–  Jim Rohn

“When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.”
– Herophiles

By trying hard we often achieve more than we dare hope.

You can't push yourself forward by patting yourself on the back. 

Waiting to do something isn't enough, you must do it.

You can never achieve great success without great exertion.

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.”
– Arnold Schwarzenegger

"There is no point in being alive if you cannot do the deadlift." 
- Jon Pall Sigmarsson


"We either make ourselves miserable or we make ourselves strong. The amount of work is the same." 
- Carlos Castaneda


"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." 
- Arnold Schwarzenegger

"Winning is not normal, and people who win do so by following an abnormal path. The discipline and dedication and sacrifices are incomprehensible to the thousands, standing outside looking in, who are capable of joining, yet unwilling to pay the price of admission." 
- Steve Trippe

"It is no use saying, "We are doing our best." You have got to succeed in doing what is necessary." 
- Winston Churchill

“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.”
– Anthony Robbins

“Most of us think we don’t have enough time to exercise. What a distorted paradigm! We don’t have time not to. We’re talking about three to six hours a week – or a minimum of thirty minutes a day, every other day. That hardly seems an inordinate amount of time considering the tremendous benefits in terms of the impact on the other 162 – 165 hours of the week.”
– Stephen Covey

"To give anything less than your best is to sacrifice the gift." 
-  Steve Prefontaine


"If you fully believe you will be successful and can visualize yourself being successful, you will succeed." 
- Tom Platz

“I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.”
– Jack LaLanne

I don't have time to lift, I make time.

“Intensity builds immensity”
– Kevin Levrone

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”
– Buddha

Have the courage to accept what you can't alter and to alter what you can't accept.

Thoughts are mere dreams until you put them into practice.

If you waste today crying over yesterday, you'll be able to waste tomorrow crying over today.

"Perfection is not attainable, but if we chase perfection we can catch excellence." 
- Vince Lombardi

"Accept the challenges so that you can feel the exhilaration of victory." 
- General George Patton

"There is no failure except in no longer trying." 
- Elbert Hubbard

"Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach." 
- Arnold Schwarzenegger

"If",."perhaps" and "but" never got any person anywhere.

The most important day of your life is today. 

"Permanence, perseverance and persistence in spite of all obstacles, discouragement, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak" 
- Thomas Carlysle

"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds" 
- Henry Rollins.

"Squat more!" 
- Jesse Marunde

"That which does not kill us makes us stronger" 
- Friedrich Nietzsche

"Sell yourself short on nutrition and you're selling yourself short on maximizing your physique development." 
- Ernie Taylor

"If you believe in yourself, have dedication, pride, and never quit, you'll be a winner. The price of victory is high, but so are the rewards." 
- Paul "Bear" Bryant

"Strength is happiness. Strength is itself victory. In weakness and cowardice there is no happiness" 
- Daisaku Ikeda

"We don't know who we are until we see what we can do." 
- Martha Grimes







"Always strive to improve.  Never be content to rest on your laurels.  Making progress towards a challenging goal is what keeps you motivated.  Challenge lights the fire.  Progress keeps it burning bright.  The key is to continually challenge yourself in an intelligent and thoughful way."
-  Clarence Bass, Challenge Yourself - Leanness, Fitness & Health - At Any Age, p. 12 



“A study of over 250,000 men and women age 50 to 71 found that getting the recommended amount of moderate exercise (brisk walking for 30 minutes at a time, 5 days a week) cut risk of death by 27%. The recommended amount of intense exercise cut the risk of death by 32%. Those who reported getting any exercise also reduced their risk of death, compared to those who were inactive. This is the first large-scale study to show the effectiveness of the exercise guidelines. The study was published in the December 10, 2007 issue of the Archives of Internal Medicine.”
Exercise to Live Longer  





The New Rules of Lifting: Six Basic Moves for Maximum Muscle  By Lou Schuler and Alwyn Cosgrove.  New York, Avery Penguin Group, 2006.  Index, 301 pages.  ISBN: 978158333389.  VSCL.  

"1.  The best muscle-building exercises are the ones that use your muscles the way they were designed to be used.  The Basic Exercises:  Squat, Deadlift, Lunge, Push (Bench Press), Pull, Twisting, Combo Moves. 

2.  Exercises that use lots of muscles in a coordinated action are better than those that force muscles to work in isolation.

3.  To build size, you must build strength.

4.  To build size and strength, you must train hard but less frequently, with plenty of recovery time between workouts.

5.  The goal of each workout is to set a record.

6.  The weight you lift is a tool to reach your goals.  It is not a goal in itself.

7.  Don't "do the machines."

8.  A workout is only as good as the adaptation it produces.

9.  There is no magic system of exercises, sets, and reps.

10.  Don't judge a system by the physique of the person promoting it. 

11.  You'll get better results working your ass off on a bad program than you will loafing through a good program.

12.  Fast lifting is not more dangerous than slow lifting. 

13.  A good warm up doesn't have to make your body warm. 

14.  Stretching is not warm up. 

15.  You don't need to warm up to stretch.

16.  Lifting by itself may increase your flexibility. 

17.  Aerobic fitness is not a matter of life and death. 

18.  You don't need to do endurance exercise to burn fat. 

19.  When you combine serious strength training with serious endurance exercise, you body will probably choose endurance over muscle and strength."


“If you want something you’ve never had, you must be willing to do something you’ve never done.” - Thomas Jefferson


"Everyone has the ability to accomplish unique feats, everyone. You choose this. Become someone great in one other life. Forget about failing to many. Who cares? Doesn't matter when you start or finish, just start, no deviations, no excuses." - Tom Platz


“To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not at all wrong. The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men”. - 'Dr. Squat' Fred Hatfield.


"There's more to life than training, but training is what puts more in your life." - Brooks Kubik


"Working chest, delts, tris, and biceps works approximately 10% of your overall lean body mass. Working hard on deadlifts (bent legged, trap Bar, or sumo) or squatting (not necessarily at the same time) works more like 70% of your musculature at once and sends a strong message to your body to get better at growing now!" - Wesley Silveira


"If you think lifting weights is dangerous, try being weak. Being weak is dangerous." - Bret Contreras


Lifestyle Advice for Wise Persons  

Willpower: Quotes and Sayings






IFBB Masters (Over 50) Bodybuilding & Fitness
World Amateur Championships, 2004





My Personal Goals and Objectives in 2014
Michael P. Garofalo

Fitness, Exercise, Strength Training, Well Being, Health
Mind-Body-Spirit Practices


Reduce my bodyweight to 240 pounds. 
Strengthen my legs. 
Improve my Taijiquan skills. 
Implement realistic training objectives for a 68 year old man. 
Expand my scholarly activities, learning, and research. 
Contribute something to my community and society. 
Manage my diabetes disease and high blood pressure with exercise, diet, and medicine


1.  Walk continuously and briskly in the early morning for 3.6 miles (5.8 km)
     Walk for 3.6 miles every Monday, Friday, Saturday and Sunday

2.  Leg Strength Training Workout
     Leg training workout at the TFFC gym in the morning, after walking, every Monday and Friday @ 10:00 am
     Warm Up segment 
     Seated Forward Leg Press  4Sx 8-10R  Up to 400lbs
     Leg Curls (Reverse Leg Curls)  4Sx 8-10R  Up to 80lbs
     Leg Extensions  4Sx 8-10R
     Hack Squat  4Sx 8-10R   Up to 310 pounds
     Dumbbell or Barbell Shrugs  4Sx 8-10R  Up to 275 lbs barbell. 
     Lunges  4Sx 8-10R  Use 10 to 25 lb dumbell
     Seated Toe Raises  4Sx 8-10R
     Triceps Cable Pushdowns  4s x 8-10R
     On some days, when feeling more energetic, I do heaver weights with lower reps and more sets

3.  Diet, Eating, Nutrition Program, Medicines
     Drink many glasses of water each day
     Eat under 2,400 calories each day.
     Reduce or eliminate the use of milk and cheese
     Avoid second helpings
     Eat light meals before bedtime
     Avoid eating breads, chips, pasta, or pastries (cookies, candies, cakes, pies)
     Eat protein with each meal
     At a small snack in mid-morning and mid-afternoon as needed 
     Take all prescription medicines on schedule morning and night
     Get my AIC level to 6.0
     Follow the medical plan by Mark Hyman, M.D., 2012,
     The Blood Sugar Solution: The UltraHealthy Program for Losing Weight, Preventing Disease, and Feeling Great Now!  

4.  Teach Yoga at the TFFC Gym from 5:30-6:30 pm on Monday, Tuesday and Thursday

5.  Teach Taijiquan at the TFFC Gym from 6:30-7:30 pm on Tuesday and Thursday

6.  Assess progress towards goals and report on accomplishment of objectives on the 7th, 14th, 21st, and 28 of each month.

7.  Back and Shoulders and Arms Strength Training Program
     TFFC Gym at 4:30 on Tuesday
     Warm Up segment
     Low Seated rows with cable  4S x 8-10R
     Seated upright rows on machine  4S x 8-10R
     Lat Pulldowns with Cable Machine   4S x 8-10R
     Dead lifts  4S x 8-10R
     Bent Rows with Chest on Pad  4S x 8-10R
     Dumbbell bent rows  2-4S x 8-10R
     Triceps Cable Pressdowns  2-4S x 8-10R

8.  Chest and Shoulders and Arms Strength Training Program
     Workout at the TFFC Gym in the morning on Sunday (10:00 am-) after walking, and on Wednesday (4:30 pm-)
     Warm Up Segment
     Flat Bench Press  4Sx 8-10R  Maximum 1R = 
     Incline Bench Press  4S x 8-10R     Maximum 1R= 
     Seated Dumbbell Military Press  2-4s x 8-10R
     Flat Bench Dumbbell Flys  2-4s x 8-10R
     Flat Bench Triceps Pullovers  2-4s x 8-10R 
     Dumbbell Biceps Curls  2-4S x 8-10R
     Dumbbell Lateral Raises  2-4S x 8-10R  

9.  Teach Private Lessons to students.  My workout partner at the gym is often Roger Andresen (Age 64). 

10.  Variety and Flexibility in Strength Training
      I am very flexible as to the number of sets and repetitions and the amount of weight used. 
      Sometimes I go for a maximum weight on a specific exercise.  Sometimes I focus on more repetitions and less weight.
      I will sometimes switch between a Back and Shoulders #7 routine and a Chest and Arms #8 routine for variety.
      I go by how I feel, my level of muscular soreness, ability to focus, general fatigue levels, etc. 

11.  Scholarly Activities
      Work on the Tao Te Ching project each day.  Begin adding Spanish language translations and indexing in Spanish. 
      Study reading Spanish each day for 40 minutes.
      Study science and statistics each day, and use the TI-84 Plus programmable calculator. 
      Study ethics and virtues each day. 

12.  Community and Society Contributions
      Work creatively and diligently for the Corning Union Elementary School District to help young students. 
      Publish my Cloud Hands Blog each day and reach 400 to 500 readers daily.
      Publish may webpage improvements at Green Way Research to reach 1 million webpages served per year. 
      Teach Yoga three days each week. 
      Contribute to helping family members financially and otherwise; and supporting charities. 
      Devote time to gardening and home nature studies.  Avoid unnecessary travel. 
      Teach Tai Chi for free to people. 
      Try my best to be a decent, kind, and helpful person. 

13.  Sleep regular hours every day.  Get 7 to 8 hours of sleep daily. 
      Rest in my reclining chair, elevate my legs, and read.

14.  Spiritual
      Do everything cited above. 
      Spend less time reading religious and/or spiritual texts, and more time studying science and philosophy.

14.  Summary of Weekly Fitness Program in 2014    (Phase II: March 1 - April 30, 2014) 

Monday:  Walking 3.6 miles, Taijiquan Practice, Leg Workout at TFFC at 10, Teach Yoga at TFFC at 5:30, Diet, Gardening, Studies

Tuesday:  Employment, Back and Shoulders Workout at 4:30, Teach Yoga and Taijiquan at TFFC from 5:30-7:30, Diet, Studies

Wednesday:  Employment, Chest/Shoulders/Arms Workout at TFFC at 4:30, Diet, Writing, Studies

Thursday:  Employment, Waist Workout, Teach Yoga and Taijiquan at TFFC from 5:30-7:30, Diet, Writing, Studies

Friday:  Walking 3.6 miles, Taijiquan Practice, Leg Workout at TFFC at 10, Gardening and Home Projects, Diet, Studies, Writing

Saturday:  Walking 3.6 miles, Taijiquan Practice, Gardening and Home Projects, Waist Workout, Diet, Studies, Writing

Sunday:  Walking 3.6 miles, Taijiquan Practice, Chest/Shoulders/Arms Workout at TFFC at 10, Gardening and Home Projects, Diet,
             Studies, Writing


Reporting, Assessment, Evaluation, Progress Report, Quantification

January 1st, 2014    Bodyweight = 269 pounds.  Waist = 45".   Hips = 45".
Walked for 7 days straight for 6 laps, gym workouts starting 1/3, insufficient Taijiquan practice, hard yard work on pond,
a bit of overeating, good writing project work. 
January 15th, 2014    Bodyweight = 266 pounds.  Waist = 45".   Hips = 45". 
Excellent workouts, reasonable diet, accomplished objectives, regular sleep.  Need to eat less each day. 

February 3rd, 2014    Bodyweight = 262 pounds.  Waist = 44.5".   Hips = 44.5". 

February 28., 2014    Objectives:  Bodyweight = 258 pounds.  Waist = 44.2".   Hips = 44.2". 

March 15, 2014   






Michael P. Garofalo's E-Mail

Red Bluff, Tehama County, North Sacramento Valley, California


Red Bluff, Tehama County, North Sacramento Valley, Northern Central California, U.S.A.
Cities in the area: Oroville, Paradise, Durham, Chico, Hamilton City, Orland, Willows, Corning,
Rancho Tehama, Los Molinos, Tehama, Proberta, Gerber, Manton, Cottonwood,
Anderson, Shasta Lake, Palo Cedro, and Redding, CA, California.



Cloud Hands Blog


Paths to Fitness and Well Being

T'ai Chi Ch'uan - Internal Marital Arts

Qigong - Energy Cultivation




The Spirit of Gardening




© Green Way Research, Red Bluff, California, 2008-2014

This webpage was last modified or updated on June 13, 2014

Brief Biography of Michael P. Garofalo







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Red Bluff, Tehama County, North Sacramento Valley, Northern California, U.S.A.
Cities and small towns in the area: Oroville, Paradise, Durham, Chico, Hamilton City,
Mike Garofalo, Michael P. Garofalo, Fitness Instructor, Red Bluff, California
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