Is 531 for Older Lifters? – Explained

Are you someone in your  50’s who doesn’t know how to follow the 531 routines? Don’t worry, my friend. Most of us oldsters have had this fear at one time or another.

So, what is 531 for older lifters?

You can follow the 531 if you’re someone older. You can get stronger even if you’re in your 50s. However, you’ll need more recovery time than you would’ve needed if you were in your 20s. We suggest you work out for 3 days instead of 4. You’ll also need a modified schedule to avoid any injuries. 

Still don’t know how you can do the 531 without hurting yourself? Don’t worry. We thought this might happen. 

That is why we have a comprehensive article. This will clear out all the confusion you might have. 

Is the 5-3-1 Program Worth It for You? 

One of the most well-liked strength training regimens is 5/3/1. It is frequently seen as the next phase after beginning strength or strong lifting. 

However, what might be good for many people might not be good for you. This is because it requires an intense workout routine. 

Because you searched for 531 for older lifters, I’ll assume you’re someone in your 50’s. So, let us explain if the 5-3-1 program is suitable for you. 

First, you need to ask yourself, can you get stronger after 40? The answer is yes, you can get stronger after 40. It’ll take more time than usual, but you’ll get the work done. 

The same processes that create muscle in an older body also work in a young body. However, recovery time and current training age are two things to consider. These could influence your total rate of advancement. 

This means how long have you spent exercising or lifting weights of any kind.

This means you can use the 5-3-1 program even if you’re a senior. The main thing you would need to focus on is the recovery time.  You know that the program requires you to train 3-4 days a week. 

For oldsters, it might be a problem to train for 4 days. This is because you’ll need more recovery time.

In this case, we suggest you stick to 3 days for training. Then you’ll get 4 days of recovery time. If so you should anticipate increasing both your strength and muscle mass. However, this will depend on how to fit you are right now.

However, the schedule template for a 20-year-old bodybuilder won’t be the same as yours. You’ll need to adjust to some changes. 

Don’t worry, we have the perfect template for you. Let’s go ahead with the next section. 

5-3-1 Program for Oldsters

As we grow older, our bodies change. This means that we are no longer able to perform the tasks that we did before. 

Since the 5-3-1 program is based on powerlifting, it’ll focus on some intense workouts. 531 program focuses on workouts like deadlifting and squats. Some of these might be hard to perform for oldsters. 

That’s why we created some powerlifting routines for older lifters. Let’s have a look. 

5-3-1 Program for Oldsters

Calculating Weight for the 5-3-1 Program

You must lift the same amount of weight for each set in a standard weightlifting regimen. However, the 5/3/1 approach is a little different. And calculating volume for older lifters is even harder. 

To do this find your one-rep maximum first to calculate how much weight to press (1RM). 90 percent of your 1RM can be calculated using your training max. The amount you should be pressing will then be determined using that base number.

You can input the base number to the following set given for each week. 

Creating the Schedule for the 5-3-1 Program

The 4-week cycle of the 5/3/1 approach calls for 3-4  workouts per week. One core lift is the focus of each workout. These include the shoulder press, squat, deadlift, and bench press. 

For oldsters, we think 3 workouts per week should be optimal. 

Your weekly schedule should look like this the following

Cleans 3/2/1

Leg Raise 3×10

Bench pressDips 3×5
Military press 5/3/1

Bench press SST*

Squat 5/3/1Press STT*Curls 3×10
SLDL STT*Press STT*Chins 3×10Rows 3×10

Now the rep scheme for the whole month should be like the following: 

Week 1: Workouts should consist of one lifting exercise done three times for five repetitions each. For instance, do three sets of five bench presses on Friday. Three sets of five squats, and three sets of five shoulder press on Sunday. 

And three sets of five deadlifts, for instance, on Tuesday.

Week 2: Perform three sets of three repetitions for each exercise (three x three). Concentrate on only one lifting exercise. 

Week 3: In week three, execute one set of five repetitions. This entails one set of three repetitions and one set of one repetition of one lifting workout.

Week 4: The goal for this week is unloading. You perform 3×5 sets at a lower weight than the week before throughout the deload week. Your muscles will have a chance to relax as a result.

This is most likely to be the best 531 for older lifters. However, when you grow older, you’ll need to take some precautions. You don’t want to overextend your body. 

Precaution for Older Body Builders

The human body doesn’t age well. There can be a number of things that might go wrong as you age. For example, you might not be flexible enough to deadlift. That means you need to be extremely cautious if you’re over 40. You don’t want to do anything too freaky. Always remember never to over-extend your body. 

Follow these few precautions and you’ll be alright. 

Proper Warmup 

Prepare your muscles with at least five minutes of low-intensity cardio exercise before beginning your workout. As good cardio warm-up exercises, walking, running, stair climbing, and stationary riding are all recommended.

Lightweight Warmups

Start by executing eight to ten repetitions with a lightweight on a workout. This is if you intend to execute more than one set of them. A warm-up set serves as a sort of practice run for the main event. 

Essentially, you’re training your muscles to contract correctly when you go live. Even weight lifters also perform warm-up exercises.

Avoid becoming overconfident and going for the heavyweights right away. If you do that, you run the danger of hurting yourself.

You might want a healthy body structure and don’t want to injure yourself.  If that’s the case then there are some supplements. We have listed some of them below to help you out. 


Golden Revive Plus is an all-natural treatment for tight joints, ligaments, tendons, and muscles.

The product is compared with the actual ground-breaking research on pain reduction.

Use Your Breath

The most undervalued and poorly understood aspect of lifting weights is breathing. How you breathe during a workout may make or break you.

The ideal breathing method is to breathe easily when exercising. Also, don’t hold your breath.

Now you know how you can follow the 5-3-1 program if you’re older. However, there are also many more strength training exercises for oldsters. You can also try them out.


Is 531 decent for intermediate weightlifters?

All levels of experience can use 5/3/1. However, it is typically advised for athletes at the intermediate level. 5/3/1/ may be perfect for you if you want brief training and slow but sure growth. Beginning light gives a lifter greater space to advance.

Does the 531 technique build strength?

One of the most well-liked strength programs out there is 5/3/1. This is sometimes viewed as the next step after beginning strength or strong lifts. Strength remains a part of the training, and the main movement doesn’t change. This enables you to advance from week to week and genuinely grow. 

Can I deadlift after the age of 50?

Yes, you can deadlift after 50. It’s never too late to concentrate on your strengths. It is possible to develop strength even after the age of 50. In weightlifting, there are two widely held misconceptions. They consist of: After the age of 30, it is impossible to add strength and muscle.

Can you get muscular on 531?

There isn’t enough volume in 5/3/1’s standard version to support significant muscular gain. In addition, the reps are too small. You can, however, include extra material, such as the “Big But Boring” assistance template. You will undoubtedly begin to notice some significant muscle gain in this way.

Final Word

Now you know everything there is to know about 531 for older lifters. However, we can’t stress enough how you should never be over-extending your body. 

If you ever think that you’re facing difficulty with our routine, feel free to change it. You can always ask your gym instructor for help. 

Good Luck!

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