Training My 84-Year-Old Dad: Why Splitting Workouts Beats Full-Body Fatigue

When I train my 84-year-old dad, I don’t hand him a full-body routine and expect him to grind through it. I train him with precision, structure, and respect for his energy systems.

We work the entire body, but we don’t do it all at once.

Instead of full-body workouts that drain him systemically and leave him wiped out, I break his training into manageable chunks. We train two days on, one day off, every week, regardless of the calendar. That rhythm gives him consistent stimulation and built-in recovery without overwhelming his system.

Since he’s retired and I am too, we split each training day into morning and afternoon sessions. That flexibility has been a game-changer.

TRAINING STRUCTURE

Here’s how it looks:

Day 1: Chest and Shoulders  

Morning: Chest-focused movements  

Afternoon: Shoulder-focused movements

Day 2: Back and Arms  

Morning: Back-focused movements  

Afternoon: Arm-focused movements

Day 3: Rest

Day 4: Legs  

Morning only: Entire lower body

Day 5: Chest and Shoulders (new variations)  

Morning: Chest  

Afternoon: Shoulders

Day 6: Back and Arms (new variations)  

Morning: Back  

Afternoon: Arms

Day 7: Rest

This split allows us to train every major muscle group with focus and energy, without draining his reserves. By separating muscle groups and spacing out the effort, I can get maximum output from him in each session. That means better strength gains, better engagement, and zero burnout.

COMMON MISTAKES IN ELDERLY TRAINING

Some fitness professionals and family members tend to prescribe full-body workouts for elderly individuals, thinking it’s more efficient. On paper, it might seem like a good idea. You hit everything in one session, then rest the entire body.

But in practice, it often backfires.

You end up systemically exhausting the person before you’ve even tapped into the potential of each muscle group. At 84, my dad doesn’t need to be pushed to the edge. He needs to be stimulated, not annihilated. And when you split the work, you give each area the attention it deserves without compromising recovery or motivation.

RESULTS AND RECOMMENDATION

We’ve had outstanding success with this approach. His strength is up, his energy is steady, and he actually looks forward to training. That’s the win.

If you’re working with an elderly individual, don’t bite off more than they can chew. Skip the total body overload and opt for targeted, split routines with built-in recovery. You’ll get better results, better compliance, and a more enjoyable training experience.