One Lift a Day Builds Muscle and Strength

by Mark

I'm 64 and recently started giant cluster training. I sprint and powerlift. I usually do the following for squat, bench, deadlift and chin up. 7-10 singles in 10 minutes at 90% 9-12 doubles in 15 minutes at 85% 12-15 triples in 20 minutes at 80% This breaks sets up, ensures quality reps and good form. The density builds muscle and strength and recovery is excellent on one lift a day.

-- Mark W.

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Feb 12, 2026
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starstarstarstarstar 		Still doing it
by: Author (mark)

After a couple of months of triples, I have now transitioned to singles again. I've moved from hypertrophy to strength as the indoor sprint season has begun and aim to improve strength and drop some weight for the track season.

7-10 singles, if I complete ten in under 12 minutes I add weight next time and go again. I've qualified for national drug free powerlifting nationals this year and aim to hit sub 60 seconds for the 400m.

I'll be 65 in June this year.
Oct 26, 2025
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starstarstarstarstar 		Adjustment
by: Mark

I've moved to 12-15 triples in 20 minutes for a focus on hypertrophy, it will be interesting how muscle builds for a 64 year old.
Oct 26, 2025
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starstarstarstarstar 		One Lift a Day Boosts Recovery
by: Lee

Thanks for that, Mark. Like you, I’m a big fan of one lift a day - gives a huge boost for recovery. I also like how you focus on singles and doubles. Excellent!
— Lee

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