Strength Training For Men Over 50 - getting back to it after decades out (lol)
Posted by Ravenloff@reddit | GenX | View on Reddit | 200 comments
I wasn't going to do this but there's so much fluff and BS out there that I figured I'd lean on my people instead.
I'm 56, 6'2 / 270 and looking to drop the weight permenantly. We were raised on the diet/exercise thing, which I of course ignored after 40, lol. But part of that was always cardio/cardio/cardio to burn the calories. Looking at the contemporary info, that's way off the mark. Everything I'm seeing stresses a good diet, of course, but to get it off and keep it off, I'm seeing strength training over and over again.
And...did you know we were stretching wrong in high school? LOL the streching slow and constant, count to ten thing...apparently that's wrong :)
Anyhoo...I'm looking for a basic weekly routine to try for a couple of months that hits the major muscle groups but with an eye on losing fat while not losing muscle mass. Chest, arms, legs, back-shoulder, etc. What do you do on what days and what type of sets?
What says the Genx Hivemind?
Kodiak01@reddit
Squat/Bench/Dead
Squat/OHP/Row
5x5
Alternate, raise weight after each success until you hit an initial plateau.
Fantastic-Emu-6105@reddit
You can walk weight off. As your legs develop you can do it every day. I do some yoga to prevent injuries and it’s great strength training.
Ravenloff@reddit (OP)
I plan to include some of this, though truth be told, I've never enjoyed walking just to walk. I blame the military :)
97_gEEk@reddit
I spent 9 months doing drop sets. Started at the highest weight I could do 10 reps of, then “drop” 5-10lb depending on the exercise, wash/rinse/repeat until 60 reps were done. I did most of mine on Matrix equipment at the local gym.
After 9 months I saw noticeable strength gains without looking bulky or gaining a bunch of weight. Examples of starting weights (then v now): • pec fly: 135 v 190 • seated bench: 50 v 90 • seated back extension: 185 v 265 • lat pulldown: 60 v 100 • rear delt fly: 55 v 115 • seated ab crunch: 80 v 130
Ravenloff@reddit (OP)
That's close to the way I've always done dumbell work. Three different weights and push to failure, then drop to the next lower. In the first week, I noticed my triceps are absolutely the weakest single muscle pair at least in terms of what I used to do vs what I was able to do in my first session. It was pretty pathetic :)
WilkyRay@reddit
I'm 56 in June. I'm 5'6 and during the summers in college I was a furniture mover on Fort Leavenworth so I built a good base of muscle. I maintained but I've always drifted between 155 & 188. I have always been able to lose it but then I just drift back. I was 157 in 2021 and have had a hard time losing it this time around. Late January this year, I decided to use Gemini to help me. I'm down 18 lbs and it's working really well. I added a dietician from Nourish to set the plan because Gemini needs some direction, I've had some issues where it is pushing protein too hard and I need to enforce a more balanced macro split. I have a Garmin 265 and a Garmin Index S2 scale, and I upload csv files and it can help with treadmill data including run dynamics since I use a foot pod. I use MyNetDiary for food logging and can upload data from that as well. It's working really well and I'm confident I'll get back into the 150's. I'm going to use Nourish to maintain. Once I get there, I will need to continue weighing every day.
Bitter-Assignment464@reddit
Seems like the Tai Chi workout ads for 50 + are everywhere. Haven’t tried it yet.
GenerallyVerklempt@reddit
Did a Tai Chi beginners class. Think I’ll just go for a walk instead.
Bitter-Assignment464@reddit
Was it that bad?
GenerallyVerklempt@reddit
It just wasn't worth my time.
ReadingAndThinking@reddit
Losing weight is all just diet
with cardio and lifting to tone up
31engine@reddit
Brother I this could have been written by me. If you say you were an athlete in colleges then we’ve lived the same life. Only difference I’m 6’2” and 280
RazorRadick@reddit
Circuits! I go around between the main compound exercises: bench press or incline press, lat pull-down or dumbbell row, leg press or deadlift, repeat. Don’t waste a lot of time in between sets so your heart rate stays up and you won’t have to waste any time on cardio. I dropped from 240 to 218 and at 53 I’m the strongest I’ve been in my life.
Trahst_no1@reddit
I was 220 at 5’11, went on GLP1 a few months ago and have lost 15lbs pretty easily.
Four days a weeks I’m at the gym:
Treadmill 35 minutes - started with a combo of walk two minutes then. run 3; followed by 4 dumbbell lifts 3 sets 10 reps. I have eight total lifts and do 4 each day.
Ask ChatGPT fur guidance.
gumby_twain@reddit
First weight loss is mostly diet. Inlost 65lbs just by cutting soda and intermittent fasting for about 6 months. I did absolutely no exercise during that time. I was too busy and stressed from work. Which also helped me not eat a lot.
As for lifting, i recommend big compound movements only. I’ve put my old man muscle back on pretty easily that way. I do a push day for chest and shoulders, a pull day for back, and a leg day where i just do some squats. No curls, lateral raises or any dinky waste of time movements needed. Multiple joints moving with ~heavy weights only.
leaveandyalone@reddit
Check out the fitness subreddit and pick a recommended routine. I like a full body workout I can do in 45m-1h, 2-3x a week. Challenge yourself to add reps or weight when you can. This is the biggest bang for your exercise buck.
For diet, try to get to about a 500 calorie a day deficit and build in a few days where you eat at maintenance calories every 3-6 weeks. You should be losing about a pound a week. It makes it easier to not eat cake today when you know you'll get a chance soon. It's easier if you aren't drinking alcohol.
For cardio, just start by being deliberate about walking 30m 3x/week. You can build that up just like your weights by jogging some of it, going longer, or adding days. The easiest way to start walking is to look for ways to build it into your routine - As an example, if you take transit, get off a stop or two early and walk the rest. Or park further away from work. Replace one car trip with a walk. Go for a hike instead of watching TV on the weekends.
favoriteniece@reddit
Don't forget flexibility. Yoga or whatever but some kind of routine stretching is going to be your friend as much as lifting.
MhojoRisin@reddit
I second yoga or something similar. I did P90x a couple of times in my 40s. The strength training and cardio were effective. But I felt like yoga did me the overall most good (even if it made me feel ridiculous at first.)
SandyEggo_73@reddit
A few phrases to keep in mind on your journey: You can't out train a bad diet Abs are made in the kitchen Anyone can lose weight, but not everyone can keep it off
Start slow, get adequate rest or you'll end up burning out
More_Law6245@reddit
The only time I will ever a hot smoking body is at the crematorium!
As we get older it's wise to use strength training but the key aspect is to concentrate on your core strength because as we age our core muscles weaken and loose mass because of sarcopenia (muscle mass loss) and it's why older and pensioners are prone to falling because when we're younger we have the muscle mass to stabilise ourselves.
It's also important to remain mentally engaged as well in order to support your fitness routines when getting older. Yes, this sounds so cliche but health body, health mind ..blah blah blah. I watched my Grandfather clear a 3/4 of an acres of trees with an axe, in his 70, I would be lucky to do that with a chainsaw let alone by axe but he lived by this philosophy and it served him well.
OilSlickRickRubin@reddit
After decades or going to the gym I got totally bored with it. Plus gym culture now is more about taking pictures for social media and hanging out then actually working out.
I started going to crossfit about 5 years ago. I dont think Ill ever go back to a regular gym. Better atmosphere, community and I feel like I've never done the same work twice.
EyeOfTheTiger77@reddit
My opinion is the opposite.
Crossfit is very much community based and that can be good or bad. But my local gym - yeah there are people filming their sets but idgaf about that. I'm not there for the culture.
OilSlickRickRubin@reddit
I never thought I would do crossfit or group fitness in general but after doing it I much prefer it. Most efficient way to kick.your own ass for 60 minutes.
EyeOfTheTiger77@reddit
Hey, if it works for ya, do it!
My biggest gripe is weight training for time. IMO, that's how form breaks down and leads to injury. But, admittedly I have never done a class so I'm going on heresay.
OilSlickRickRubin@reddit
It works for me because its a set time everyday and I end up doing exercises and bodyweight stuff I would never think to do. I'm like a dog. Totally trained and on a schedule. I just work better with a set time. "Well I signed up for the 5pm class so I have to be there." works for my brain after working all day.
I will agree. Form will breakdown in some of these workouts especially if you have too much weight. It is on the coaches to be on top of people like that thou and most are. Weighlifting for time is definitely not an everyday thing but if you are injured, inexperienced or not feeling it that day when it happens there always at least a few scaling options to hit the same muscle groups without using a barbell.
ecsbtex@reddit
I'm 55, same height and weight. I've lost 15# in the last 6 months. The thing is I've been stuck there and can't seem to make any more progress. Got blood work done today and hoping Dr.can help me figure out what I can do.
JackWylder@reddit
I had a similar thing happen- diet/exercise worked to get to a certain weight and then it just stalled. Nothing else moved that needle. I need to talk to a doctor but no insurance…
ecsbtex@reddit
Good luck man I hope you find a solution
x650r@reddit
Weight loss is 99% diet. Every ‘diet’ works until you stop following it. The challenge is finding a way of eating that you can follow for the rest of your life. That’s what it comes down to. Exercise is great but has very little to do with weight loss. If all you did was start by giving up all sugar and alcohol you’d be amazed by the results. And that’s all sugar, forever. If you start eating it again when you’re at your goal you’ll just gain it all back.
Ok_Driver8646@reddit
Truth right here. Avoid sugar like the plague that it is. Have some once in a while - pastry, ice cream, beer, soda - avoid pancakes for sure. It has “cake” in the name and we have it for breakfast with syrup?! 🤦🏽♂️🤣🤣 yummy but eat whole grain pancakes if you must. 😎
And definitely start out light. I’ve been doing the exercises we did back in the day in k-12 or adult exercise shows from the 70s: clam shells, side leg lateral raises, donkey kicks. Those have helped my hips immensely. 👍🏽 And don’t forget to practice balance. It’s actually more crucial because we lose it faster than the strength we have. Relatedly, Taichi has also helped me with stretching and balancing immensely.
Good luck. And love this “Mens Support Group!” 🤣🤣
jaydee729@reddit
It’s super hard to lose weight at our age. (M, early 60’s, got fat in my 50’s and am now back to my age 40 waist size: 32-33 in. Washboard abs and huge guns are not happening tho.)
Not telling you anything you don’t know, but see a doctor before starting anything too different from what you do now. Make sure you talk to them about your weight goals and exercise plan
Next, consider joining a gym. Most gyms have personal trainers that can help you get started with your goals. Ask for an older trainer (it’s important — they get what it’s like to age).
Finally, the best routine is one you do regularly. Fad diets and crazy gym routines almost always fail because they’re too hard to maintain. Eat smaller portions, pick exercise that you like and can repeat 3-5 times a week, and try to be active on days when you don’t work out. Make it a habit
Good luck.
OldManThumbs@reddit
Take note of how much sugar you're consuming (like actually read the labels), and reduce it.
Walk more than you do now.
Isometric strength training at least twice a week.
fisherofcats@reddit
Agree with the sugar tracking. I've been doing it recently and have noticed my body fat going down and getting thinner.
OldManThumbs@reddit
The amount of sugar I was drinking was insane, thirty teaspoons a day in iced coffees and coke
johndoe3471111@reddit
I'm 54 and working out every weekday morning. I switch between resistance training and HIIT. I have been doing it since I turned 50 and been holding at 174ish for a long time now. The key is consistency in both your workout and diet. Limit sugar and alcohol. I will have a beer or a glass of wine once a month. I will enjoy a great homemade desert on the same time frame. I have found abstinence to be a huge disappointment, but discipline is still important.
When it comes to working out some cardio and some weights does the trick for me. Whatever you do start easy. Getting hurt runs this whole concept off the rails before it gets started. We are older now so don't start off benching what you did 30 years ago. Go light and go slow. It takes longer to build up to heavier longer workouts, but you will get there.
Dr_Starcat@reddit
Read the book Starting Strength. It's written by a guy our age and brilliant.
zorkempire@reddit
You could watch a YouTube video if you take this path. Starting Strength is like four (maybe five) lifts. There are also Starting Strength gyms you could look into depending on your area.
I think SS is good for getting stronger, but if you want any aesthetic change, I'd look elsewhere. Looking at SS before and after images shows....not a lot of change usually.
EyeOfTheTiger77@reddit
Yeah it's "starting strength". It's a fantastic starting program. Get you to see gainz and get in the good habits.
Do it until you pleateau and then move on to the "glamour lifts" (aka accessory lifts like curls and pullups)
cnydude@reddit
TBH, I feel at our age, focusing on lifting for strength rather than looking buff is the healthier goal. What's great about SS is it's a few simple, compound exercises that work out many different muscles overall rather than focusing on individual ones. Certainly, SS is more a "power lifters" program, but we're on the otherside of 50 now. Our bodies are vastly different than when we were in our 20s and even 30s, and respond very different now. Going to the gym 3 or 4 times/wk and banging out 4 - 5 compound exercises to get stronger and stay stronger is where it's at. In & out, easier to start and keep up with. And trust me, you'll still look better & feel great.
mettaCA@reddit
You tube has a lot of good workout routines on there.
octoberguard@reddit
Can you post a link? I’m interested.
smarmy1625@reddit
start with some pushups
don't break anything
Ravenloff@reddit (OP)
THAT'S THE FACTS, JACK!
Clear-Tradition-3607@reddit
relax Francis
Fargo_Levy@reddit
Clear-Tradition-3607@reddit
ah damn - guess I'm due for a re-watch
roncadillacisfrickin@reddit
It’s Czechoslovakia, it’s like going into Wisconsin…
pantstoaknifefight2@reddit
I'm gonna give you the Aunt Jemima treatment.
roncadillacisfrickin@reddit
‘Local boys repel yankee horde’
the-dutch-fist@reddit
Get a good food tracking app and use it religiously. Just knowing why you actually put into your body will positively affect the way you eat.
Look into Starting Strength workouts. Big compound moves that build strength and muscle. And core work. It sucks at first but your back will thank you.
Walk. A lot.
EyeOfTheTiger77@reddit
Stronglifts 5x5 is a similar program but has a great app and a good subreddit.
Tigrisrock@reddit
A good diet is important. Just starting to count calorie intake per day helps you get an overview - from their own you can start adapting or deciding how you want to improve your diet.
Elsewise just about 10-20 minutes exercises per day plus 5m warmup/cooldown is great. It can be anything - body weight exercises, dumbells, pilates - whatever works.
mtcwby@reddit
Pelaton for me the last 4 years. Mix of cycling, weights, stretching, yoga and meditation. Dropped thirty pounds and at one point 40. I'm in the best shape since high school. And then I mix in a lot of pushups too.
KingPabloo@reddit
Diet, weight training and running keeps me right at 59. I throw in a good nights sleep and some yoga when I feel the urge.
ValgalNP@reddit
My hubs and I do Faster Way to Fat Loss. It’s a science backed program pairing whole food nutrition (not starving but adequate macros)and 30 minute workouts 5days per week. We do it all at home with minimal equipment. It’s all you need! We have both changed our bodies in a big way. Fat loss while building muscle. Highly recommend.
Jay4usc@reddit
Focus on your diet if you want to lose weight. Do 16 hour fasting daily is, no carbs, no sugar and low sodium would be a great start. I recommend doing more weight training until you lose some good weight off your body so your knees don’t take a beating.
dchobo@reddit
55M here. Just started a few months too.
You need a motivation to get started.
Back pain was my main motivation when I started on core exercises. LOL. Just simple cat cow, bird dog movement, at the beginning. Then planks ans wall sits.
I also joined a gym, with those free group lessons. I joined a yoga class and holy shit it's tough! Forces you to do stuff together. Otherwise I won't do it at home.
Then my doctor threatened me with blood pressure meds. That's the motivation for me to eat little carb, no sugar, little salt, more veggies and fruits. BP still higher than it should be but I feel better already.
Older men need more protein too. Eggs tofu milk nuts throughout the day actually keep me full so I crave less carb now.
Start with small steps.
You got this dude.
pantstoaknifefight2@reddit
I'm reluctant to name names and look like a schill, but I highly recommend an app by the guy who starred in a lot of Gen X action movies and is generally considered the paragon of physical fitness (he was Bush Sr.'s chairman of the President's Council on Physical Fitness in the 90s).
You'll start out slowly building a good foundation with bodyweight (and later a chin up bar) and have a ton of great pointers, videos, and coaches available. If you stick with the program your body composition changes will be noticeable and you'll develop a routine.
TickingTheMoments@reddit
Billy Blanks has an app?
barelyquiet@reddit
Check out AthleanX on You Tube
pantstoaknifefight2@reddit
Yeah, that guy's videos are pretty great if you want to avoid injuries.
BosPatriot71@reddit
Les Mills Body Pump
krneki534@reddit
yap, fix your sleep, diet, exercise, stress and have a meaningful life
Easy right?
darth-vagrant@reddit
If it was that easy everyone would be doing it.
cat_of_danzig@reddit
Why sleep more, diet, exercise, and have meaningful relationships when I can just drink raw milk, buy supplements, and do a detox?
krneki534@reddit
do you want to look like a gym bro?
krneki534@reddit
true dat
Helorugger@reddit
At 55, I focus on a lot of body weight exercise first in my workout followed by weight training that incorporates as many multi-movement exercises. For example, 5 sets of six-count burpees, 5 sets of planks or crunches, 5 sets single leg squats, rowing machine, lat, pull downs, hanging cleans. But diet is huge at my age. Cutting sugar, portion size, and alcohol are all essential with my metabolism.
Schulz70j@reddit
I jumped into a Push Pull Legs split off the bat with free weights and body weight to start. Then I got my food right and 86’d the alcohol. Walked after dinner. Made sure was getting good sleep. It has been incredibly easier to keep it going time and I feel great. 205 to 185.
LayerNo3634@reddit
You can't out work a bad diet. Exercise is great for toning and defining muscles, but losing weight is 95%+ diet and what you eat.
Zcontrarian@reddit
For me, gaining strength and losing weight are completely separate. Started the workout 3x a week, low carb, high protein. 60 days, Felt better, looked slightly better, lost 4 lbs. Hated it! Did two 48 hour fasts on back to back weekends, lost 5 lbs, then 1800 calories a day for 10 months. No workouts 248 down to 185. Now I start strength training.
Aloxes@reddit
Good on you. Thats a loss range im shooting for too!
jsgraphitti@reddit
My best advice is forget everything you learned back in high school. It was probably wrong, and sometimes dangerous.
trUth_b0mbs@reddit
get your diet on track - cut out or significantly reduce processed foods, refined sugar/carbs, booze etc. If you're looking to lose weight; this is where most of it will happen.
re: exercise -- google functional strength training; lots of plans online. You want to increase strength via progressive overload (google this too). Functional strength training is best for our age group because it hits all muscle groups and mimics every day movements.
make sure to do a full warmup and stretch as well.
most of all, consistency over perfection. There will be days you will not want to go ham so take it easy and listen to your body; the important part is that you're still exercising.
tallmantim@reddit
I’d suggest trying a guided gym.
There are lots of ones available like F45.
If you go several times a week you will hit muscle groups, but most importantly you have a coach to exercise safely and a community around you.
Turning up to a gym by yourself you won’t work hard enough in some areas and will work with poor form in others.
EnjoyingTheRide-0606@reddit
My routine is to warm my muscles with a brisk brief walk (5 mins) or on my exercise bike. Then I stretch. I also row, use the bike, and lift weights alternating days.
I didn’t have eating issues til menopause. Then I became insulin resistant. I thought I ate healthy but it turns out we were all lied to for decades about what to eat.
First, stop eating all processed foods including anything with processed grains (flour, corn, oats, rice, etc) and sugar. Next, increase fat intake to sustain you until the next meal. Thirdly, increase the time between each meal by fasting. I eat between 1-6 daily and this has been the most significant help to “curing” IR and T2Diabetes. I eat two meals a day now: a couple eggs, a piece of meat, an avocado and some cheese. This sustains me for a long, long time!
jeffreynya@reddit
55 here and trying to still lift somewhat heavy. I focus on main lifts like Bench, Deadlift (use landmine) squats with dumbbells and overhead press. still try and hit every main muscles group with some other exercises like pullups, flys and stuff like that.
Oldmanwithapen@reddit
not enough info. If it's in the budget, just get the shot. It's easy and the weight comes off. Six-packs are made in the kitchen. what's the end stage look like for you? Is it aesthetics or do you want to be able to do stuff? Do you just want to lose weight and then recompose?
Kettlebell training is great. So are barbells if you have more time and ready access. (KBs can be done at home easily).
KraytsClaw@reddit
Hey brother! I'm 53, 6'3 and was 275 back in January this year... last weekend I checked in at 242 and all I'm doing is the Keto diet with no excursive program other than some walking more recently.
cnation01@reddit
Lost close to 40 pounds doing these videos in my living room, every day. Along with push ups.
https://youtu.be/erraP0YDgZI?si=s9UJdELp3XKLKm9f
https://youtu.be/yL_dE81O_mw?si=TqkEAuP3BLHnp2_x
poseidondieson@reddit
Pull ups and push ups
legerdemain07@reddit
Before I needed surgery, I was having great results with the nutrition and weight training programs on this website. Trying to get back into it now that I’ve recovered.
A Workout Routine
feralGenx@reddit
Start with walking, at least a 30 minute walk. It will burn visceral fat around your organs. Light weight training will ĥelp trim the fat between the skin and muscles. Stop drinking sugary drinks or alcohol. If you drink them once a week is good enough.
ChristopherSunday@reddit
100%. Walking briskly every day will do wonders for your health and weight (assuming your diet is sensible). Do it every day, treat it like exercise. The longer the better, but just do it each day and check back in a year. You’ll be amazed the impact it will have. Sprinkle in your weight training and any other exercise you like to do and the results will be amplified.
whipla5her@reddit
I'm 58, 6'1" and 220. I've always just done a mix of cardio and weight lifting, alternating days. But of course, the holidays or vacations always throw me off and it takes time to get back on track, so I'm still 20 lbs heavier than I want to be, but Apple fitness has been good for me. My fitness was a lot less regular when I had to physically go to the gym and figure out what to do. Now I just pick a 30 minute program and go for it. I have a set of adjustable dumbbells and a mat, and that's all I need. I do a strength program on Mon and Wed, HIIT on Tue and Thu and usually some yoga on Friday.
regalbeagles1@reddit
I started back up at 50. Been going to a group fitness class for 2 years, over 400 classes. Changed my life. It’s a different type of exercise each day. All includes some amount of dumbbell weights from 10-35lbs per dumbbell. It’s in the same ballpark as a HIIT like cross fit, but not super high intensity every day. Some days are more cardio, some are more weight forward, lots of body movements. So you get a full body workout that focuses on strength and VO2 max. Maintaining mobility in your joints.
Highly recommend if you can one that’s similar.
humble_cyrus@reddit
Dude, it hurts. Everywhere. I am 53 and workout regularly and consistently. I do circuit training and am sore. Get some strength training in - did not over do it.
mettaCA@reddit
Strength training, cardio and diet (including portion control) are all important. It is important to have a good mix and that will depend on how many days a week you plan on working out. Make sure to have a leg day. That is the most important as we age.
NoCoGuy1620@reddit
51m doing the same thing. Been back a it for about a month. Was a trainer for a long time. The truth is anything within reason is better than the nothing you were doing before. A simple PPL routine is what I’d suggest. (What I’m doing) I personally like to do outdoor cardio. But, any is fine. Figure out your personal maintenance number and eat a few hundred below that per day. Consistency is more important than anything else. And fucking up will happen. Don’t stop, just get back on and grind. Keep going and don’t fall into the more is better trap. 😆 Good luck, my friend and check back in with us.
Ravenloff@reddit (OP)
What's the best way to find that maint calorie amount?
NoCoGuy1620@reddit
There’s a formula several fitness apps. Very googleable. I just googled my stats and the AI was dead on. lol
zorkempire@reddit
Can you afford a personal trainer? That can be a great jumpstart.
tcrmorrow@reddit
I had done F45 for a couple of years but recently joined a different group fitness gym with more emphasis on barbell compound movements (consider it a simpler CrossFit).
I don’t have the discipline to self-plan, I like pre-programmed, coached classes on regular schedules.
My weight hasn’t changed much but I’ve definitely lost fat and gained muscle.
elsa_twain@reddit
Know your current condition. If you are sedentary, start out slow. Walk around the block once a day. Increase that to two blocks, etc. if that's too easy, that's ok, part of the routine is creating a routine.
If walking gets too boring, introduce some calisthenics, weight lifting, whatever. But with the walking, start out slow, low weight, to slowly progress into something. As you keep doing this, you'll miss out on the first 10+ lbs that you've lost. If you want motivation, keep tabs on your weight weekly.
As you start out with whatever routine, you'll notice most of the gains (or losses: weight) when you first start out, because your body is not used to it. But as you progress, your body adapts, and then requires more input to keep progressing.
There's an old saying, " abs are made in the kitchen". Feed your muscles just enough, to get through the day/workout. Quality sleep is always good, as well.
For me, I was once super active, surfing, running, lifting weights, but in my early age of late 40s, I find that stretching, gardening, and doing chores is just enough to keep me where I am at.
elsa_twain@reddit
I'll add some body weight exercises that are low impact, by high results if you stick with it
Body weight squats. You can support yourself with these by holding onto something
Planks, side planks
Split squats or lunges.
Dead weight hangs. Hold on to the pullup bar for an amount of time.
Alternatively, you could do pull up negatives. At the top of the range on the pull up bar, lower yourself as slow as you can.
SnoSlider@reddit
You can’t outrun your diet. Strength and core training regularly with a reasonable diet with smaller portions will go a long way.
OutrageousRace1177@reddit
I agree with most of this, but Cardio (specifically Zone 2) is as important as anything else. I am close to your age and the impact on the joints is the biggest issue. Swimming is boring... buy swim headphones. The pool, for me, is the fountain of youth. Put in 4-5 miles a week in the pool (3 days a week for me) and mix in weights a couple more days. Minimize processed foods. Cut alcohol (don't let good be the enemy of perfect with this). Sauna. Meditate. Breathe. For many people I know peptides have been very beneficial. I have dabbled, but haven't really found anything that sufficiently moves the needle personally. The other stuff I listed though is evergreen.
SageObserver@reddit
Weight loss comes from a caloric deficit. “Eating healthy foods” isn’t enough, you must know how much you consume since you can gain weight if you overeat nutrious foods.
Weight training is important to gain muscle. Strength training has many anti-aging benefits and muscle is metabolically expensive for your body to maintain so it burns a lot of calories 24/7 and is key to weight management.
Cardio is important for heart strength and function. Cardio is a poor weight loss solution in isolation since it’s unlikely you’ll burn enough calories to offset a poor diet.
I’d recommend going online to find a good full body workout for post 50. It’s important to get a balanced routine that works the major movement patterns.
OldHead1776@reddit
Take it slow. I'd probably start with basic bodyweight exercises, and progress after getting the basics of those down. My brain isn't wired to go slow, and I've gotten hurt and taken myself out of the loop for periods because of it. Something like tennis elbow (not from playing tennis) can take a while to heal up at our age.
Ravenloff@reddit (OP)
Exactly and I know better than to push it. I did that once years ago. I was still in radio and we had a new gym franchise client so the mid-day guy and I were going to have a body fat loss contest over a couple of months. The first day I went in (hadn't lifted even semi-regularly in about ten years at that point), put a decent, but not heavy amount on the squat rack. I literally heard something back there pop and knew I was screwed. I put the bar down carefully, slowly reached down for my towel/keys, and walked very stifly to my car. When I got home and got out of the car (or tried), I nearly passed out from the immediate pain, lol. And I was 33 at the time! I know better now :)
OldHead1776@reddit
I really like the bodyweight stuff. There of course is a sub for it on here. Just doing the static exercises, planks for example, some of the stretches, are going to be part of a solid workout routine anyway, so just doing those, and adding pushups and squats can help get your body ready for other things. No point in getting on gym equipment to do presses/squats if you can't even do your own body weight. My opinion of course. I also row for overall body/cardio.
guzzijason@reddit
Body weight calisthenics FTW. At my age, I’m not interested in setting any records or being a muscle-bound gym bro. As we age, it’s all about mobility and functional strength, and calisthenics is a great way to achieve that, with minimal equipment, and you can do it pretty much anywhere, anytime.
OldHead1776@reddit
I bought some nice thick gym mats, because my knees are shit, but otherwise, yeah. You might want a pull up bar somewhere, but that's really about it.
ConsultantForLife@reddit
There's lots of "right" ways to do this but you really don't want to hurt yourself.
When I got serious about this I was at around 290 pounds. I'm down to about 215 now (yay!). I highly recommend joining a group fitness class or working out with a trainer to start wtih to emphasizie form and also to find out what you should NOT be doing, based on ability, injury history, etc. There's always an alternate exercise that will work those same muscles.
I am the point now where I feel pretty strong. I'm not winning any contests, but I can dead lift more than my body weight, and generally I'm doing pretty good. My doctor is happy with all of my numbers except my triglycerides, which have always been a little high. My blood pressure has gone from 140/85 > 122/78 so that's awesome.
To shed the weight and gain the muscle took 5 years. It's worth it.
redynair1@reddit
Crazy timing. Just yesterday I realized I need to put on weight and I am going to look up muscle gain programs. I'm 6'1", 52, and down to 155. I've lost ~30 lbs in the last couple of years by doing constant yard work, stopping drinking, and just generally not getting enough calories (I've never really had much of an appetite.) My dad died at 94 and he was skin and bones. I have no muscle mass to lose as I get older.
I used to work out a lot in my 20s trying to put on weight then, too. Never really did. I did everything I was supposed to. Lots of protein, creatine, recovery, kept a chart, etc. etc. I eventually gave up after a few years. Anyway, just interesting timing. I'm sure the science has changed in the last couple of decades, so I've been going to look up books and videos. Good luck!
_Brandobaris_@reddit
I (m57) was never a gym rat growing up. All my exercise was from playing sports throughout my life. One back injury ~20 years ago set me back quite a bit. Was eventually able to find a local teaching hospital that had a Physical Therapy program that needed volunteers to train their new physical therapists. So I did that and the biggest thing that they told me, even with my back problems are squats and deadman lifts.
That and cutting out the booze (not completely but my wife says it’s over 75%) have finally gotten some of the weight off.
So now I got to the gym 3-4 times a week, squats (3x15 with a kettlebell which varies 20-35 lbs), deadman lifts (same wights), Pallof Press (psoras focused stationary cable machine), single leg squats (5x3), elliptical (30 mins with resistance). Mostly back and leg focused to make sure walking, sitting, standing improve and are strong 20 years out.
Ravenloff@reddit (OP)
Every coach I ever had always said if you did nothing but squats, you'd still have a pretty good workout ;)
bwaibel@reddit
This stuff absolutely saved my back, it makes me so sad when I hear people talking about deadlifts and squats being bad for people our age. Just leave your ego out of it, lift as light as you need to.
_Brandobaris_@reddit
Agreed, I’ve already had a couple back surgeries and when the physical therapist was like OK, we’re gonna do squats and deadman lifts. I was like what?! But they were right on the ball.
Nervous_Brilliant441@reddit
Rule 1: Don’t get injured! What took you a few weeks to recover at age 25 will take months at age 50+. Rule 2: Start slow and with little weight Rule 3: Let your body recover unless you want to break rule 1 Rule 4: Less is more. Once you’re in shape: 2 full body workouts a week and 3-4 cardio sessions are plenty to stay really fit.
chlorculo@reddit
I hate going to the gym and I would rather do things outside so I have a 40 lb kettlebell that I take for a walk much to the amusement of my neighbors. I got an adjustable one so I can go down to 5 lb all the way up to 40 lb. I walk with it and I lift it with one arm as many times as I can until it gets fatigued then I switch to the other arm and repeat until I've done about a 30 minute walk around my neighborhood. It works your legs and arms and back and basically all the muscle groups because you're also trying to maintain your balance as you're lifting the weight.
Another thing is to lose weight you might want to try intermittent fasting. So basically only eat from around 11:00 a.m. until 6:00 or 7:00 p.m. as much as I would exercise and try to eat right that was the only thing that helped me lose weight. I dropped about 30 lb over the course of six or seven months.
Waesrdtfyg0987@reddit
Do you have tips on intermittent fasting? I did it for a couple months but am now really hungry where I can get lightheaded if I don't eat early
chlorculo@reddit
I was raised Catholic so I'm used to torturing myself through fasting.
I had a similar feeling when I first started it but it only lasted a few days. Maybe have a hardboiled egg or some almonds something minimal to tide you over until the actual meal time?
I seem to recall someone using a windmill analogy as it relates to the metabolism just to have a little bit of food to keep the wheels (metabolism) turning so you're losing some weight.
Good luck!
forgeblast@reddit
Can't out lift or out run a bad diet. Grab a scanning weight scale and find out your bmr baseline metabolic rate. Then build meals around that. My bmr is 1834, so I want to lose a pound a week. I have 3, 500 calorie meals a day. Weigh everything. Then your workout. What ever you do, pan on deload weeks. I (51) lift 3 weeks then deload. My deload is a bit more cardio and mertyl routine and foam rolling. Then I'm back at it the next week. If you have been out of lifting for a while grab a personal trainer at the gym and have them help you relearn the machines, proper form etc. A month or two and you should be good. Best of luck.
67alecto@reddit
I highly recommend either Stronglifts 5x5 or Starting Strength. Basic stuff. Compound lifts.
Set aside the ego and do the light weight (stronglifts has you start with the bar and add 2.5 lb to each side each week, to give you an idea)
Don't be afraid to truncate your range of motion. Our joints wear down as we get older, and don't feel like you have to go deeper than parallel on squats or bring the bar past your chin on the negative half of an overhead, for example.
DOMS is going to kick your ass, but work through it by going for a walk on your rest days and drink a lot of water.
Ravenloff@reddit (OP)
That's pretty much where I'm at. Actually got Starting Strength a couple years ago and ADHD'd it, lol. I'll take another look. It's subscription-based, isn't it?
67alecto@reddit
You can either enter the stuff in the note-taking app of your choice, do it old school with a notebook, or print off an image of the workouts
Both SS and SL are programs with alternating full body workouts.
Ravenloff@reddit (OP)
I was actually wondering if people still use notebooks.
67alecto@reddit
It's only been probably about 5 years since I switched from the little pocket notebook to just using my phone.
I tried a few apps, but ultimately just use Google sheets
bwaibel@reddit
You don’t need a subscription, but i would recommend a lifting coach personally at first to get the lifts down. As long as you start off ridiculously light those programs will both be great for you.
The key is that the programs are progressive. They start light and get heavier and heavier.
There’s a reddit sub called r/bodyweightfitness which has its own progressive program (the recommended routine) that i would look into if i were you, but i personally think starting strength or strong lifts are a better starting point. I do the RR, but inject all four barbell movements where they make sense in that program.
I have a titan t3 and barbell and rubber weights at home. You can go very far with that setup. Be careful of replacing movements with fixed path machines in a gym. The whole point of starting light is that your connective tissue is weaker than your lifts and you need to train all of that stabilization infrastructure in your body before you lift heavy. Weights that aren’t free from restraints don’t need as much of that stabilization and (for beginners) can lead to lifting too heavy for your soft tissue which is asking for injury.
chompy_jr@reddit
This ain't rocket science my friend. You got a ton of good advice on this thread but I'll add:
-Movement = Magic
-Fix your sleep
-If you're not already doing it, start taking creatine and don't stop until you die. There are long term benefits of creatine that include increasing bone density and improved memory.
In my early 40's I gained a lot of weight. I was right at 300 pounds (I'm just over 6' tall). Being this big led to problems, I had a heart thing, high blood pressure, high cholesterol etc. I decided to reclaim my life and I'm so much better for it.
I'd say this (you already know it) It took you awhile to get to where you are, getting back to being fit will also take a minute. Be patient and give yourself grace.
From my own fitness journey, I find my bad habits go away when I replace them with good habits. I like drinking, I like having a smoke now and then but I find I want these things less when I'm working out and in shape.
Good Luck OP!
VeritasAgape@reddit
I won't repeat what others said. I'll just add don't forget to workout your rotator cuff and be careful with it. Also, Naked Whey Protein has simple ingredients, low sugar and no fake sugar yet somehow tastes ok, and has a cholesterol free version if you think that matters.
MaximumJones@reddit
Icolan@reddit
From a sedentary life you want to start slow. r/beginnerFitness has some good routines in their wiki as does r/bodyweightfitness. Cardio is still necessary, the heart is a muscle that needs exercise too. All the current best advice I have seen about stretching is still slow static stretches are best, r/flexibility has good advice there.
You may want to look into some class based fitness gyms, taking a class or two a week can help with accountability and make friends who are doing the same thing as you. A local Couch to 5k program is also a good opportunity.
My doctor threatened me with surgery to correct acid reflux if I didn't lose weight in 2018. I tried diet alone, it was difficult, slow, and not very effective. A friend took me to her class based gym and I have been going to a gym regularly ever since. I regularly lift weights (dumbbell and barbell), TRX, yoga, and run. At 48 I am in the best shape of my life.
MrXero@reddit
And did it help with the reflux? I’m a chubby dude who has had reflux issues for the past twenty years.
Icolan@reddit
I would say yes. Before losing weight I was on the max prescription dose of omeprezole, now I am on 1/2 that.
cmille3@reddit
I love the fitness programs from Beachbody (now BODi). I don't do the shakes or supplements but am currently doing a LIIFT4/10 Rounds hybrid calendar.
crusty_butter_roll@reddit
Whatever you decide to do for your routine, I urge you to spend time first learning about proper lifting form especially in regards to your shoulders and back. In my first lifting sessions when I returned to the gym many years ago, I put tremendous strain on my shoulders while doing the barbell chest press because of bad form. And to this day, I'm still paying the price with pain, popping, and clicking on my left shoulder despite learning good form since. It's annoying because I would be much further along with my chest development after all this time had I used the simple technique to minimize shoulder strain. But because of age, I doubt if my shoulder will fully heal enough to ever make it a non-issue.
We are no longer young so bad form could lead to a lifelong nagging injury or worse. Minimize ego and start with light weights to emphasize form to reintroduce your body to the strain of weightlifting. Also, pay particular focus on the eccentric and isometric phases of a lift by slowly bringing the weight back down and feeling the stretch of your muscles as you embrace the entirety of the weight as you pause at the bottom of the lift. Even with light weights, this will increase your muscle and tendon strength and lead to much better joint stability that will facilitate heavier lifting as you progress. Good luck.
Napoleon_B@reddit
You can’t change what you don’t measure.
Until I started tracking my walking miles, and setting a goal, and tracking my weight and reps on machines nothing changed. There are dozens of technological devices and apps to do this. Not as difficult as I thought. I like my Apple Watch and the free Strong App.
Until I really consumed 100 plus grams of protein a day I didn’t see any real improvement. This requires the powder protein jugs at $20-25 each. I use the vegan, the whey protein is milk based and I can’t do it. Fiber is required to feel full.
Walking is tedious but it keeps my metabolism at a higher level.
So I have to goose my metabolism, consume copious protein and fiber. And no alcohol especially beer. I dropped 20 pounds and my BP dropped to under 120.
Consistency is key.
rbrumble@reddit
Have you heard of our Lord and Savior Brazilian Jiu Jitsu?
ofcourseIwantpickles@reddit
Chest/Triceps. Back/Biceps. Core day with stretching, some yoga moves, etc. Shoulders. Legs. Get a couple rest days in. Rinse and repeat, go really easy your first month or two and always aim for a weight you can do 3 sets of 10-12 of at a minimum.
Ravenloff@reddit (OP)
That's about what I'm thinking as well minus the yoga. My spec-ops brother says it kicks his ass, but I know next to nothing about it.
ofcourseIwantpickles@reddit
Not a whole session, just a few moves for your back and posterior chain. Cobras and cat/cow’s to start is fine.
AstronomerForsaken65@reddit
Over 50 as well and stronger than I’ve ever been. In decent shape most of the years, definitely not running as fast as I used to.
Diet, yes very important and gosh it’s hard to lose weight after 50. I still work cardio partly because I like it. About twice per week for a 3-4 mile run at 6.5Mph. I will also do some intervals to get legs moving faster up to 8MPH at times to push myself in spurts.
Stretching pre workout is active movement, getting your muscles warmed up and ready to work. Stretching after with the 10-15 count is still really important to me. If I don’t do that after then I get sore and stiff. Also, don’t overdue it on any muscle just once or twice per week on each group. Give plenty of rest.
Ravenloff@reddit (OP)
I was a football/hockey player and absolutely abhorred running. I only started doing it (grudgingly) in my mid-20s when I was in the AF and playing two-man beach volleyball. I found that I wasn't actually invincible and couldn't actually do anything I wanted to just because I wanted to, lol. Of course, there were a few years between my last year of college ball and my first season of two-man, but still. I found that I just didn't have the wind to play more than a couple matches before being pretty much spent for the day. PLUS...got an after-factory part in the right hip so mid-to-high impact anything is pretty much off the menu. I've opted instead to use ten minutes on the elliptical for warm-ups and walking for cool down. I could probably stand to be more scientific about it though.
AstronomerForsaken65@reddit
Yeah, that warm up and cool down is great. I sometimes will just do a 10 min run warm up if it’s shoulder or leg day and the knee is feeling good. I was a football, track, basketball guy.
Don’t skip that stretching though at the end. If I don’t there are definitely tightness issues a day or two later. Had lower back flare last week, but stretching released it and didn’t have to skip any days.
North-Bit-7411@reddit
A couple of years ago I was in a similar situation. Do the weight loss shots. No matter how hard you try it just won’t work as well on your own. With the shots I dropped 60lbs and now run and lift daily.
Not only do you feel better but all of your markers (A1C/cholesterol/blood pressure/etc) get better as well. Do it before it’s too late
ultimate_ed@reddit
This has been true for me also. The appetite effects are a big deal, but the extra improvements that GLP-1 shots are bringing as we learn more about them are impressive as well.
North-Bit-7411@reddit
I tried doing it without the shots and I lost maybe 5 lbs in 4 months. Once I started the shots I literally dropped all the remaining weight in 5 months.
Rahawk02@reddit
I walk on the treadmill for 100 minutes every day right in front of the tv , do an hour of weights 3 times a week iCut out almost all sugar, replaced beer with vodka seltzer and but choc Zero stuff for sweets with no sugar . Those simple changes and I’m in the best shape of my life .
D-ouble-D-utch@reddit
What's the butt chocolate?
Rahawk02@reddit
lol meant to say nothing but. Like we play nothing butt rock .
DryFoundation2323@reddit
If you are looking to lose weight, your diet is going to contribute 80 to 90% of that. You just can't physically burn enough calories to contribute much more than that to your weight loss. The exercise is to prevent loss of muscle mass.
I do a keto diet. I try to keep carbohydrates under 30 g a day and protein over 150 g a day. I've lost 130 lb so far doing this.
I work out in the gym 5 to 6 days a week. I do a half hour of cardio on a treadmill and then some sort of strength training. I alternate upper and lower body daily. I try to focus on exercises that engage large groups of muscles as opposed to focusing on specific muscles. This is mainly just to improve my time efficiency in the gym.
Auslander808@reddit
You can't out train a crappy diet, and our bodies don't view carbs in the same way it once did. I've got mine below 100 most days. It's helped in a lot of ways, weight loss being a primary benefit.
Shaneblaster@reddit
Yes. The saying ‘You can’t out-exercise a bad diet’ is true. Especially for us idiots in our 50s
ultimate_ed@reddit
I've been on GLP-1 shots for about a year and a half and dropped 100 lb (37%) over that time.
A cortical part of that has been making sure I get enough protein and strength training to keep from losing a bunch of muscle while I lost the fat.
I had done different attempts at strength training over the years with everything from gym memberships and machines to working with weights at home trying to do different sets on different days. Eventually I kept stopping because I couldn't keep up with the routines. I'd miss days due to work/life and fell out of the habit.
What's worked for me has just simplifying my routine and making sure I do it two days a week. The other days I'm walking or riding my bike.
I've got two sets of adjustable dumbbells - a 52.5lb and a 90lb max. I go through the same set of exercises each time with either a 2x10 set or 3x10 set depending on the exercise. On the last set, I keep going until I can't. When I can do 15 reps on that last set, that's my signal to myself to increase the weight next time. I've got a printout that I use to record the weight and the number of reps on that last set.
At this age, I'm not trying to get jacked or shredded or whatever. I'm just trying to keep the muscle I have and get stronger where I can to keep my basic metabolism up.
So for me, the simplicity is the key. I had been doing a dumbbell routine that had three different groups of exercises to be done on different days. If my schedule slipped and I had too big a gap, I'd find it mind end up being a couple of weeks before I was repeating the original group of exercises. I took those three groups, culled it down to the exercises I was finding most effective and making a single routine that I can hit a couple of times a week.
The exercises that I can do consistently is much more valuable than the "optimal" exercise routine that I won't be able to keep up with.
Oddfellow1five1@reddit
Would you be willing to sharedmore about your routine(s)? I know the others here will say that this next statement is telling but I really loathe the gym. Small town and so I see so many people that want to stop and chat. I’d rather just have a simple routine that I can do at home.
ultimate_ed@reddit
This is what I go through. The exercises themselves are demonstrated here, which is where I got the original three day dumbbell routine.
https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout
Each day has a short video showing how to do the excercise.
I do the "Leg Crunches" instead of situps after seeing a video from a cyclist trainer recommending them and I do find them less stressful on my back. I do two sets of 100, one at the beginning and another at the end. I've been putting on ankle weights as I've gotten stronger to increase the resistance. I had forgotten the dude calls this the "dead bug"
https://youtu.be/iUohy28Fz8E?si=WmAlxLImY6bbKf-1&t=160
For the squats, I've been doing two sets of those, one in the beginning and one mixed in later. Currently doing those without weights, but planning to start adding weight to this one as well.
I go through a set of stretches as the end when everything is fully warmed up. I found out a few years ago that stretching cold muscles is not ideal.
Ravenloff@reddit (OP)
I'm in the same boat. While I do want to lose the weight and gain all the benefits of that alone, I just want to maintain strength and lean into a more active, less sedentary lifestyle overall.
Are you getting the shots because of type 2 or are you using it specifically for the appetite supressant/weight loss?
ultimate_ed@reddit
I've been taking compounded Tirzepetide (Monjouro/Zepboud) specifically for weight loss. Going the compounded route as my company doesn't cover it for weight loss and $1300/month or whatever the crazy list price was at the time was out of reach. I thankfully never had diabetes, though my A1C level was up at the margin. The shots have really helped bring that down well into "normal" as well. I was able to get off of BP medications last year after having been on them for several years as well.
I was mostly just relying on the appetite suppressant part for the first couple of months as I didn't really understand all how they worked. My wife started a few months before me and had looked into it quite a bit and pushed me to give them a go. It seems that over these last couple of years as more folks have gotten on them, the medical folks have learned a lot more about just how effective they are as well as what it takes to be successful with them. I'm hopeful as more and different types of GLP-1 meds come on the market that the prices and accessibility with improve for everyone.
It really does help curb "compulsive" types of behaviors like drinking and smoking as well as eating. I cut a lot of calories by drinking a lot less than I used to and I really don't feel like I'm missing out.
TakingItPeasy@reddit
I'm in shape at 47. I go to the gym at lunch almost everyday during the week. I am too busy one of those days = 1 hr workout 4 days a week.
Start with 30 min of getting your heart rate up, walking / jogging, elipticl, bike, rowing or boxing. This is key to do this 1st as your heart rate will.stay up while strength training burning more fat.
Then abo 30 min of weights. I switch it up per day, upper body front, upper body back, legs. And do 1 or 2 core abs excerices everyday.
Keys for me originally was 1.) an accountability buddy. My friend also wanted to get back in shape so we olanned toeet up there. I was much less likely to blow it off if I was mtg someone. 2.) music Playlist to keep me from getting bored.
gatoenvestido@reddit
I have a similar routine. 30 minutes on the peloton followed by 30 minutes of strength training. I e started doing more HIIT which seems to be keeping me pretty lean. I feel pretty good for 50+ with a bad back and bad shoulder.
Braqsus@reddit
Check out Alex Beevis on instagram. He specializes in fellas over 50
wayfarout@reddit
Giggity
airckarc@reddit
I lost 30 pounds pretty quickly. I quit drinking, I ate less (and healthier,) and I do 5 miles of fairly strenuous walking with my dog 6 days a week. I’m in Wyoming so hiking with my dog is mentally helpful as well.
I lift weights but don’t enjoy it. So it’s squats, bench, curl, clean jerk. About 60% of max, 3 sets of 8.
Ravenloff@reddit (OP)
I'm the opposite. I've never enjoyed walking just to walk or running/jogging for cardio. The only exercise I've ever enjoyed outside my military years was strenght training for sports. So that's where I think I'll have the most success.
NGD582@reddit
Uh, I only started stretching again, used to see it as a time waster…are you saying there is a right way of doing it that’s not just “plain old stretching”?
Ravenloff@reddit (OP)
We used to do the various different stretches (straight leg/touch toes, hurdler, etc) by starting and slowly leaning into it more and more on a ten count. NO BOUNCING. That was for decades as far as I was aware.
Now they consider that out of date and do something called dynamic stretching. Gun to my head, I couldn't tell you any more about it :)
Mark_Underscore@reddit
For pure strength training (especially starting from effectively 0). I think one of the best programs out there is Strong Lifts 5x5. Simple and straightforward.
Make some modifications for your ablities and age and KEEP SHOWING UP at the gym.
I alternate weight days with cardio days and try to hit the sauna for 20 minutes 3 times a week.
Ravenloff@reddit (OP)
I have (or had) Starting Strength access, but I'll check out Strong LIfts 5x5 as well. Thanks for the tip.
5GAIBtoM@reddit
I’d recommend making sure you at least walk every day. It’s good for the mind and body. I started rucking several months ago. It’s much easier on the knees than running. I started with 10 lbs and now do 30 lbs 4-5 times per week. It’s a very good exercise for strength training and aerobic training at the same time. Great core exercise. At 56 I feel better than I have in 15 years.
I mix in weights 3-4 times per week.
Huindekmi@reddit
M58 - the biggest thing I learned was that I can’t lift the same way I did when I was younger. That just results in injury and injuries take a lot longer to heal than they used to. So I don’t even bother to find my 1RM anymore. I’ve now moved to lower weights and higher reps. I’ve spent so much time in years past (45-55) rehabbing from stupid injuries that I’ve hopefully killed off the “pain is just weakness leaving the body” mindset.
Bokononfoma@reddit
Haha, I remember that mindset! Ooh, that was a doozy of a lesson for me.
oxcart77@reddit
5/3/1 or StrongLifts are great beginner programs .
cmoe25027@reddit
Stronglifts is the one of the best beginner routines I have ever used. It is simple, 5 exercises over 2 workouts. You start with low weight and very gradually build up to higher weights. The focus on squats is super high value as we age. Cons are that it is not a routine to do on your own, you should have a partner once you get into serious weight. Ideally, a home setup is the way to go for adherence. We put together a good set of equipment- multifunction rack, bench, barbell, and 300# weight set for ~$600.
If any of the cons are a no for you. Second best option, maybe even the first best option, is a kettlebell and a good swing and full body program. Kettlebell swings give you aerobic and anaerobic workouts and also focus on that core that is a huge point of failure in older adults. Keeping muscle mass in the hips, and pelvis regions can literally save your life when you hit hip fracture age and kettlebell swings will do it.
kbchucker@reddit
My weekly routine looks like this:
Strength Training 3-4x a week. On those days I also walk 2-5 miles depending on schedule and weather. I try to do the walk after the workout to use it as a cooldown.
2-3x a week (off days from strength training) I ruck with 30-50lbs in my pack. Distance 4-8 miles, again depending on schedule and weather.
One rest day, usually Sundays. Maybe a short walk (easy pace, less than 3 miles).
Strength training is Kettlebells, pull ups, pushups and dips. Core workouts periodically if I don’t feel the KBs are hitting it hard enough. Usually some combination of Swings, Cleans, Presses, Squats, Snatches, Rows, Carries and Turkish Getups. Not all on the same day, but I try to hit all of the fundamental movements during the week. Squat, hinge, push, pull, and carry. I’ve also started to focus on making sure I am getting in some rotation and counter rotation work periodically.
My goal is overall fitness, mobility, and improving healthspan. I’m not trying to get bulked up. I’m getting some improved definition, but not trying to go full gym/vet bro.
I have also quit drinking, given up sugar and processed foods, all for family health reasons. High protein diet every day with fresh fruits and veggies included.
The hardest part is starting and staying the course. Once I started seeing the results add up, it got much easier to stay focused and motivated.
A year of staying on track, I am down 65 lbs, I am in the best shape I have been in since my teens/early 20s. I am off blood pressure meds and now trying to get myself off statins. That one, unfortunately, might be here to stay. My blood sugar levels are now healthy and I am no longer insulin resistant. Hopefully I have permanently avoided the type 2 diabetes that the rest of my family has struggled with. If not, hopefully I have postponed it for many years.
alien_survivor@reddit
I was in a pretty similar spot a few years ago, mid 50s, way out of shape, hadn’t touched weights in forever.
What actually helped me wasn’t finding the perfect routine, it was just having people to show up with. I ended up finding a local F3 group near me and that part alone made a huge difference. It’s nothing fancy, just guys getting together to work out, but having that bit of accountability kept me consistent for once.
If you’re curious just google F3 in your area and see if there’s one near you
Not saying that’s the answer for everyone, just what finally got me moving again after a long time of doing nothing
acoffeefiend@reddit
Start off with light weights. Too much too fast will result in injury. Expect to be sore for the first couple of weeks.
WildmouseX@reddit
In all honesty I found it most helpful to pay for 3 sessions with one of the fitness trainers at my gym to build a routine. I have many injuries I needed to account for; ruptured disk, shattered elbow, and separated knees were the big 3 - they put together a solid workout and lifting routine for me.
StatisticianFun2274@reddit
The main thing to remember is the training table. You can do hours of cardio and strength training and not see too much change in your weight if you are not eating healthily. Also, sometimes building muscle will cause you to think you aren't making healthily gains because muscle weight more than fat.
As for exercise, just start easy but try to do something every day. Gradually increase how much you do per week. After 50, we don't bounce back quite as easily as we did in our 20s, 30s, and 40s.
Drink lots of water and get more sleep!
xx_HotShott_xx@reddit
Throwaway7219017@reddit
I was dealing with a minor lifting injury, so my physiotherapist suggested incline push ups. Took the weight and strain off my forearm/elbow, and allowed me to do something to go along with my cardio. It was a great reprieve, and something I still do when stretching if I’m not lifting.
jrobski96@reddit
Begin with r/StartingStrength then progress to r/5X5
Compound movements. I've been toying lately with r/Kettlebells too.
DancesWithPigs@reddit
Kettlebells has been like a revelation to me. I do some benchwork still, some dumb bells, but I really enjoy the kettlebell work I added in the last 6 months. Huge gains in flexibility and if you are following the right program it's cardio by itself.
I have always been a cardio first guy with running and cycling and don't really care for lifting heavy stuff.
Ravenloff@reddit (OP)
Sounds interesting. Got a suggestion for info?
DancesWithPigs@reddit
u/jrobski96 nailed it with r/kettlebells Great place with a ton of info. That's where I started.
gaddnyc@reddit
I'm a no days off person, so I'm doing something in the gym everyday. Push, Pull, Legs, Yoga and spin - on repeat. The spin and yoga are intense (I've been doing both for about a decade). But OP is right about the diet, get a calorie counter and and make it easy.
Push/Pull/Legs 6 exercises, 3 sets each
Push - flat bench, decline bench, incline dumbell, standing military press, dumbell raises, skull crushers
Pull - Pull ups, lat pull down both grips, dumbell curls, cable curls, kettlebell shrugs, face pulls
Legs - back squats, front squats, dead lifts, hack squat machine (can't do six exercises on leg day) Some might put dead lifts in the pull day, but for me it's legs.
Start light, get a good form down and watch the progress - good luck mate.
Ravenloff@reddit (OP)
Good stuff, thanks!
thatBayAreaKush@reddit
Caloric deficit is the only thing that will get the pounds off. The way you do that is through lots of cardio and eating smaller portions. Weight training helps on the other side of losing the pounds. And should be going concurrently, but don't think you can do it without the cardio. That's wishful thinking. I did 30 minutes on the bike, 30 minutes on the treadmill, 30 minutes of stretching, 30 minutes of weights. Went from 169 to 130 in 3 to 4 months. The only changes I made to my diet were eating less smaller portions. I also had a trainer 3 days a week to get me over the motivation discipline hump! Now I don't need that because I've memorized the routine and I'm loving it. Good luck!!!
Professional_Use8237@reddit
Hire a trainer for a few sessions to get you on a program. Good refresher on how to safely use equipment and address weak points. It’s humbling but worth it IMO.
fidelkastro@reddit
Whats your fitness baseline? Can you jog for 5 minutes? You're a big dude, are you relatively strong or is that mostly sedentary weight? Do you play sports?
ModernAmusement13@reddit
“Sedentary weight” Is this what we are calling fat now? Cause I love it.
bhub01@reddit
Find a reputable CrossFit gym close to you. Sign up. Go every day you can. You will be coached and they will scale to your ability and fitness level.
CaptMerrillStubing@reddit
Yep. CrossFit without ego lifting is a great option.
AbsolutesDealer@reddit
I do a core of push-ups, sit-ups and pull-ups. Body weight exercises are the move.
Milly1974@reddit
My wife gets a gym membership every few years then gets out of the habit. I don't get anything from going with her. She bounces around too much to get into a program and I never felt the need to peel off on my own. We walk about a mile a night and I have started light barbell lifting. She's on a GLP-1, so she's doing light barbell too.
I'm basically out of the house from 4:25 AM to 4:20 PM everyday. Once we get our walk in and hit up whatever store she thinks we need to go to, it's about time for bed when we get home. It's hard to find time for weight exercises, let alone anything else.
derekthorne@reddit
I bought a Tonal. I definitely have a lot more muscle definition at 52 than I did since my early 20’s
-R-o-y-@reddit
I've had the same routing for decades.
Day 1:
Chest (bench press and dumbbell or cable flies)
Biceps (dumpbell and barbell or cable curls)
Shoulders (cable and barbell push)
Legs (press or lunges)
Core (cable twist and hyper extension)
Day 2:
Back (pull ups / cable pull and low row or high row)
Triceps (cable / skullcrusher / dips, whatever is available, also two different exercises)
Shoulders (cable pull, rotary cuffs (something with dumpbells)
Legs (as in day 1, but the other variety)
Core (as in day 1)
I run to the gym and back (and I bike a lot), so I don't do any cardio
I also have a load of exercises for my back that I do twice a week and another set twice a day.
jesus_chen@reddit
This is a solid practical workout plan. Darn near mine and adresses all major areas.
-R-o-y-@reddit
It's what I got at my first gym in the first half of my life.
I've made some changes over the years though and I train differently now than I used to.
Some people say 50+ should work out differently in general.
gnortsmracr@reddit
AnnieFlagstaff@reddit
I’m a GenX woman but piping in because I was in a similar place as you this time last year, so I hired a personal trainer. Been training with them weekly since July last year and I feel so much better. I also am working with a dietician, which is totally covered by insurance. My cholesterol has dropped 60 points! You won’t regret shaping up as you go into this last phase - this is how we keep from being feeble.
Regular_or_BQ@reddit
I'm a 53F who's been working out for 10+ years 5-6 times a week. Deadass, get thee to a physical therapist who specializes in sports medicine. Talk with them about your baseline, any old injuries or current shitty joints, and get a program from THEM on where to begin. Then get yourself into a gym or crossfit or whatever tickles your fancy and get with getting. You could do a PT visit and then work with a personal trainer at the gym of your choice but they can get a certification online and really injure you. Hence starting with a sports med physical therapist first.
Good luck and get out there, guy!
TheRealCabbageJack@reddit
I used this AI coach FitBod (there's probably dozens equally good) - you can tell it exactly what equipment you have (or your gym has), how often you want to work out, and it builds a whole plan you can just follow day to day and has video guides for how to do each exercise or machine...I used it for a year and I've largely stopped because now I feel comfortable doing my own thing, but it was invaluable for getting me started and understanding how to "succeed at the gym"
quarterman5050@reddit
A lot of people here are recommending a barbell strength routine like StrongLifts 5x5 or Starting Strength. These are great routines for general strength, but aren't ideal for everybody, especially older lifters. They have you doing more technical lifts and it can be easy to injure yourself if your form isn't perfect, especially as the weight increases. There's a reason why many experienced lifters after a certain age will switch to mostly machine and cable work. Unless you're training to compete in powerlifting or strongman, the benefits aren't always worth the risks.
Any well-structured beginner routine will work. The best routine is going to be one that you can stick with. I typically recommend one that has you doing full-body 3x per week, focusing on good form and progressive overload.
UnreadWriter@reddit
Currently 48 and I got serious about resistance training about 2 years ago. Same story as most of us. Active in HS and college. Less active until the scale at the Dr’s office scared me straight.
As you mentioned most of what we were taught in HS was the best practice at the time but is wildly outdated today.
That said, there’s amazing up to date information on YouTube. You’re searching for “science based lifting”. Names like Dr Mike Israetel and Jeff Nippard are 2 of the leaders in the field. You’re looking to avoid anyone with the “trust me bro” mentality.
Known_anonymously_as@reddit
Walking in blind is daunting and turns off people almost instantly. Random Redditors will be unable to provide a fitness routine that is tailored to you, specifically.
What worked for me (about three years ago) was finding an app that, minimally, made me comfortable going back to a gym after decades of absence. I followed the routines and reacquainted with the stations and grew from there. Granted, it’s not the most ideal way, but it’s better than walking in and trying to figure out what to do on your own. It’s a start. Forbes just put out a list of “top ten” workout apps that may be worth looking at.
Best of luck!
https://www.forbes.com/health/l/best-fitness-apps/?utm_source=google&utm_medium=cpc&utm_campaign=23572025008&accountid=5411590874&utm_content=193427730236&utm_term=kwd-297192450135&network=g&device=m&placement=&location_physical=9004345&device_model=&creative=797455712862&gad_source=1&gad_campaignid=23572025008&gbraid=0AAAAAowaCLQadahQLZq-UsZrfTtpddzJR&gclid=EAIaIQobChMImpizr_zqkwMV1kT_AR1P1xBgEAAYAiAAEgLSkvD_BwE
nysocalfool@reddit
You can't outrun a bad diet. Diet and start with light cardio. You got this!
FaustusRedux@reddit
I had good success with 5/3/1 as a program. Currently using Tactical Barbell since my lifting is supplemental to my jiu jitsu. Do start light and work your way up - your brain still thinks you're 20 and you're NOT.
Diet is key for dropping the pounds, but lifting heavy can be absolutely game changing in a way cardio never was. Get after it!
DPax_23@reddit
r/beginnerfitness