Building Muscle @ 69 Years Old | Weight Lifting w/ Homi Shivaie

by Mike Mutzel



With nearly 40 years of experience. Homayoun “Homi” Shivaie is a world-class expert in personal fitness and nutrition. Specializing in effective fitness solutions for baby boomers.

He has been coaching clients in the Marin County Bay Area for the past 35 years, helping them achieve optimum fitness and health. Homi is also a world champion powerlifter, holding multiple world records.

He is deeply committed to the pursuit of lifelong wellness for himself and helping others achieve the same.


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Key Time Stamps from Homi Shivaie

03:28 If you can walk, you can do a squat and deadlift. Deadlift and squats have no age limit.

05:44 Your stomach is the most important part of the deadlift. Deadlift fundamentals include wearing a belt, even at the beginning with lighter weights. It teaches you to push your stomach muscle against the belt.

07:50 Powerlifting warmup in a powerlifting gym is pushing and pulling. This is unlike CrossFit or a regular gym.

10:49 Most of us do not know how to breathe through a lift. Put as much air into your stomach and your lungs as you can. Hold it. Exhale through the lift.

11:48 Homi encourages both sumo and Romanian deadlifts. It depends upon the client’s initial strength in the legs or back.

12:49 Double overhand vs alternating grip: Your thumbs are the weakest link in your grip. Unless you use a strap, you cannot lift as heavy with an overhand grip. Lifts before maxing out alternate your grips. At your heaviest weight, use your power grip, with your dominant hand over.

14:21 Homi has been working with a man with Down syndrome who is now a 9 time world champion for age and weight.

20:13 Powerlifting requires you to push yourself to the limit. It changes your posture and behavior.

22:10 Homi’s 40 and over clients do no more than 5 sets of 5 reps. High reps damage older joints. Biceps and triceps are already part of the deadlift, so working them individually are not necessary.

22:37 Bench press for Homi is no more than 3 reps. He uses the sling shot.

23:54 If you can squat, bench and deadlift, you can do whatever you want in the gym without getting hurt.

25:17 Beginners start with the locked in Smith machine, because everything is controlled. They graduate to the Smith machine with more movement options. After this, they can move to free weights.

26:13 Good Morning is taught before the squat. Good morning is bending over and coming back up with the bar on your back with knees soft. Next are box squats.

30:37 Learn to bend over without locking your knees or distressing your back. Locked knees with a 45 degree bend puts great stress on your back and lower spine.

31:43 The hip moves first in a squat.

33:01 Your nervous system is an integral part of lifting. Prepare your brain for lifting with imagination and visualization.

34:39 If you don’t see stars or be near passing out, you didn’t lift your maximum. Max out once a month.

35:17 Work with 5 sets of 5 reps. Conserve your energy for max effort.

39:58 Older lifters should do fewer reps with heavier weights. The synovial fluid, the lubricant, in your joints lessens with age.

40:39 For 72 hours after a heavy lift you receive the benefits.

42:38 Homi almost never does aerobics. He eats and drinks what he wants. He maintains his strength, health and weight.

47:13 Nutrition is 90% of your fitness. Fruit, nuts and vegetables were more available to our ancient ancestors. Meat was occasional.

50:00 Homi’s clients track macros and calories, especially when trying to lose weight. Have a routine and follow a program. Pay attention.

52:55 Powders are not a real food and do not work unless you powerlift and juice.

54:39 Homi doubts that keto is sustainable. Homi found with lifters that a rotation of 2 weeks keto and 2 weeks regular eating had the best results.

55:50 Homi eats an average of 10 eggs a day for protein.

57:19 Steroids have a fantastic effect when done intelligently for a period of time. Your organs become enlarged with steroids. Homi warns that men 25 and younger do not use steroids.

01:02:24 Jumping onto boxes is ridiculous. Homi teaches his clients to jump off the boxes silently. This utilizes the control and power in your body.

01:05:02 Use a certified powerlifter coach. Competition demands 16 weeks training.  Do no more than 1 or 2 per year.

01:09:05 Homi’s desert island food is eggs. It is fundamental. If you eat eggs, you have everything.

01:09:04 Homi’s elevator pitch to a politician is to put the highest tax on sugar.

01:10:24 Homi’s workout drink is green tea with some sort of fruit and creatine.

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