The Right Goals Will Get You Jacked Over 50

The right goals will get you jacked fast over 50

Goals are absolutely critical to getting jacked over 50. When you walk into the gym, you should have a goal in mind and working out to get jacked isn’t really a goal. It’s the result of choosing the right goals.

Jack LaLanne said it best “To live right, you have to exercise, have goals and challenges.

So today, we’ll look at some goals we can have to get jacked over 50. That’s both measurable and scalable.

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My goal is to build the Natty Freak Physique and to be honest, that’s as bad as going to the gym, with your only goal being to get jacked.

Unless we find a way to make it measure-able, so let’s do that. As we talk about different goals, I will set some up for myself as targets to reach over the next year.

Let’s start with the bench press. Now I work with dumbbells, so my numbers will be based on that. Currently, I do 12 repetitions with 75 lb dumbbells. This totals 150 lbs at a bodyweight of 152. I’m still pretty light from my shred. My goal weight is to be 163 lbs by the end of the year.

To help me set a long-term goal. I chose a chart from The website ExRx.net

These charts were compiled based on competitive weightlifting and powerlifting classifications used from the 1950s until today.

They’re showing the average one rep Max for the different weight classes, and the closest to my weight is 148 lbs. to see where I fit, I need to estimate my one rep max.

I do this by multiplying the weight I used, which is 150 lbs, by the number on my conversion chart that relates to the repetitions I did. This comes to 223.5, higher than the intermediate weight at 165 lbs, the closest weight to my goal of 163. So I made my goal is to hit the advanced number.

I don’t have dumbbells over 95lbs, so I can’t do an actual one-rep max, and when your goal is hypertrophy or building muscle, you are better off using a higher range, like between 6 to 12 reps.

To find out where this range is, we’ll go back to my one rep conversion chart to get an estimate. It works out to 11 reps with 90lbs dumbbells. That's a big jump, but ultimately I think it’s a good goal, and it breaks down into smaller goals of 11 repetitions at 80 and then 85lbs.

To get there, I have to have a rep goal every workout. Currently, I’m doing 5 sets of dumbbell bench presses, and my goal is to add at least one repetition every workout. It doesn’t always happen, but I’ve been adding at least one every week, and I’m only two away from moving up to the 80 pounders.

Next up is shoulder press. My shoulder is in the best shape it’s been in years. So, I’m cautiously optimistic that I can bring this lift up to par. This website has a chart for military press and I’m using it to set a long-term goal.

I can do 12 reps of neutral grip shoulder press with 43-pound dumbbells, so to find my approximate one rep max, I times 86 pounds by 1.49, totaling just over 128 lbs.

Just barely above what they say an intermediate lifter can do, weighing 148 lbs, as much as I would like to move up to the advanced level for a 165 lbs guy, I think it makes more sense to set a one repetition goal at 140 lbs right in between intermediate and advanced. When you convert this to the 12 rep goal, it works out to 48 lbs dumbbells.

While my goal is to increase my body weight over the next year for many in the fit and 50 crew, they want to lose weight. Still, it makes sense to set lifting goals based on your weight goal, whether that weight is down or up.

This website has good charts for squats and deadlifts that you can use to set goals.
Strengthlevel.com is where I went to set my pull-up goal. This site compiles the data logged by users to come up with their totals.

I like this site over, say, military.com because they give me a one rep weighted option.

https://exrx.net/Testing/WeightLifting/BenchStandards
https://strengthlevel.com/strength-standards/pull-ups/lb