Over age 50, I've found a few things that seem to fly in the face of conventional wisdom.
Note, these might be particular to me, but here they are:
- I do better now with 4 days a week of barbell training than 3 days a week. I need less warm up time, my mobility is better, I'm less stiff, and I get less sore.
- My ability to recover from intensity isn't what it used to be, but volume isn't as much of a problem. So I respond better with dropping the intensity, but ramping up the volume. [Note: this is the opposite of what Rippetoe has said recently, but he doesn't look so healthy these days]
- Because my intensity is less, my active recovery days can be more active. More cardio, less foam rolling
- Lifting more frequently seems to keep my joints more lubed. I have hardly any crunches, pops, or crackles.
- Neural drive on high skill / CNS demanding movements is better. I feel more 'primed' and able to do more practice before hitting CNS fatigue.
- Sleep is better. I have a reason to be tired at the end of the day.
In contrast, if I barbell lift 3 days a week, everything is a bit harder and takes more effort.
And if I lift only 2 days, it's a downright chore.