At age 75, Bernie Rhinerson is challenging conventional assumptions about aging and fitness by sharing his weightlifting routine on Instagram, Men’s Health reported.
Bernie Rhinerson Outlines Five Bench Press Rules for Lifters in Their Seventies
Rhinerson maintains a schedule of three to four weightlifting sessions a week, which includes one dedicated bench press workout guided by an online coach. To continue making progress at age 75, he focuses on five distinct rules during his bench press sets. He emphasizes that pushing his body is a deliberate method for preparing for tougher physical years ahead.
The first rule focuses on workout intensity and tempo. Rhinerson maintains a faster tempo during early repetitions and slows down toward the end of a set. This technique increases time under tension and preserves good technique as fatigue sets in. His second rule requires a full range of motion, meaning he lowers the bar all the way to his chest before pressing it back up to a full lockout.
Leg Drive and Effort Levels in Older Weightlifters
The third rule involves utilizing leg drive to create full-body tension. Rhinerson notes that the bench press functions as a full-body compound movement rather than an exercise isolated to the arms and chest. By pushing his feet firmly into the floor, he uses his legs to assist in driving the barbell upward. This specific cue mirrors techniques used by other prominent figures, such as Men’s Health cover star Brett Goldstein, who utilized leg drive to add kilos to his own bench press.
Rhinerson rejects the common assumption that older adults should automatically lift lighter weights. His fourth rule centers on putting in serious effort during later repetitions to meet his set goals with challenging loads. However, his fifth rule establishes a specific boundary: he stops his sets just short of failure when he knows another clean repetition is impossible. Research indicates that training close to failure—leaving roughly one to three repetitions in reserve—produces muscle-building results comparable to training to complete failure while reducing overall fatigue and injury risk.
Common Questions About Strength Training at Age 75
How often does Bernie Rhinerson bench press?
Rhinerson incorporates one dedicated bench press session into his routine as part of a broader schedule of three to four weightlifting workouts per week, operating under the guidance of an online coach.
Why is leg drive important for the bench press?
Rhinerson describes the bench press as a full-body compound movement that requires more than just the arms and chest. Pushing the feet to the floor and engaging the legs creates additional full-body tension to help drive the bar upward.
How close to muscle failure should older lifters train?
Rhinerson stops his sets just short of failure when he cannot complete another repetition. Research suggests that ending a set with approximately one to three repetitions left in reserve produces similar muscle growth to total failure while lowering injury risk.