Timbo, drop the weights and go bodyweight training. A set of rings is all you need <img src="http://www.catsailor.com/forums/images/graemlins/grin.gif" alt="" />
Many repetitions builds endurance, while 3-5 reps max builds more strength. What is most relevant for sailing? Guess there is no definition on that, but max strength certainly drops fast while growing older. I think keeping your strength up is harder than endurance, and strength is what keeps you "young".
I am certain you know this already so sorry for repeating it. I am just 37 years but have found some great inspiration to get going again in this page:
http://www.beastskills.com/ I have trained loads of strength with weights earlier, and bodyweight training suits me much better than lifting weights or using a regular gym.
On a general note, standing firmly on my soapboax:
Re-entry after a capsize and righting procedure was discussed earlier and it sounds like a lot of people are unable to pull themselves up on the boat from the water. I think that should be a skill everybody should try to get. With some strength training, that certainly is possible, if they really want to.
Check out what these old men are capable of, especially John himself.
http://www128.pair.com/r3d4k7/SeniorAthletes.htmlIf they can do what they do, how long can we keep sailing, if we really want to?
