[–] [deleted] ago 

[Deleted]

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[–] pitenius [S] 1 point 0 points (+1|-1) ago 

That's not a goal.

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[–] wollington ago 

It's good advice though.

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[–] iupvoatforknowledge 0 points 1 point (+1|-0) ago 

Be healthy and strong. That means get on a basic strength program with emphasis on compound lifts and do cardio. You will get lean and strong assuming your diet is on point. Win/win.

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[–] pitenius [S] ago 

Thanks. Cardio is endlessly repurposeable. When I was young, I used to run. I hadn't run in about 3 years, but when I got really good at swimming, I found that my running improved. I had to run to get a presentation at work. I was amazed at how well I ran about 1.5 miles even though I hadn't run in a long time.

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[–] NateThomas1979 0 points 1 point (+1|-0) ago 

How old is 'old'?

Some would consider that 30... some 40, some 50... etc.

So you know...this woman started working out in her 50s... that's a 75 year old woman there.

This is a 70 year old man

Point being that you can see results still if you want. You don't have to just give up on looking good as well as topping personal bests.

As far as personal bests...


this is just consistency. As you get older, the movements that I would say are key would be the major movements, the bench, squat, and push-press. Basically any movement that involves multiple muscles doing major movements. This will help you as you get older and less functional due to age. The more you keep your muscles in shape, the less likely you are to suffer from the issues of age.

You seem motivated. I think you'd be great to pick up a couple of books such as Starting Strength, Supple Leopard or similar and getting into a workout plan to boost your numbers. If you're looking for something specific... I'd suggest talking to someone in your area who can design something specific for you and your particular needs.

TL:DR - Focus on major movements, be consistent and if needing specifics consult with a PT.

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[–] pitenius [S] 0 points 1 point (+1|-0) ago 

I'll certainly check out your books. I was mostly wondering about things like... picking goal weights, or "do a triathlon". Apparently, I'll have access to some kind of trainer? I haven't had that since I had a coach.

"Old" means over 40: old enough that "impress girls" is absolutely no motivation. My father still runs in his mid-70s. But, thanks for the book suggestions.

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[–] NateThomas1979 0 points 1 point (+1|-0) ago 

The books are a good start. I wouldn't say you NEED a trainer by any means. Usually my clients for example are needing a little extra umph to get them motivated and you don't seem to need that at all.

For picking goal weights, I would suggest starting light and figuring out your max. Do you have someone who can spot you through some reps for a couple of times?

Any gym is going to try to sell you on a trainer, my thoughts were just that they would be able to tailor make a plan for you vs. doing a generic SS workout or 300 workout etc.

If you are in your 40s you're still young enough to do whatever you want. Do you want to bench 315? How about squat 405? What impressive goals do YOU want?

For starting to lift after not lifting, I would suggest picking around 50% of what you think you can lift for the first rep of any new exercise. Warm up with that and then depending on the ease or difficulty of the movement, assign a weight in which you can lift for the desired repetitions.

There is a correlation between repetitions and results. These are all based upon the weight you lift being only able to be lifted for those amount of reps before muscle failure. The repetitions are:

  • 3-5 reps: Power
  • 4-6 reps: Strength
  • 8-12 reps: Hypertrophy(mass)
  • 12-20 reps: Endurance.

So pick a rep for what you are trying to gain. If you have had a coach, I'm guessing you've been trained in some movements already. I'd start with those.

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[–] Coz 0 points 1 point (+1|-0) ago  (edited ago)

You don't care about looking good, but you care about having a functioning body. Knowing that there's a point after which exercise is too much, figure out what that point is, regarding the performance measures you care about, and use them as a final goal. For example, doing aerobic exercise is considered good, but after 40 minutes - 1 hour of sustained exercise, it starts to become detrimental. Can you swim 40 minutes without rest? split that big goal in chunks, first 5, then 10, and so on. If you can get to 40 minutes, while you probably wouldn't be as fit for any competitive level, from the point of view of that single measure, you're more alive than any average 17 year old.

That's just an example, however no one but you can figure out your goals.

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[–] pitenius [S] ago 

Knowing that there's a point after which exercise is too much, figure out what that point is, regarding the performance measures you care about, and use them as a final goal.

Not sure which measures I care about... I guess that's my problem.

Can you swim 40 minutes without rest?

I could three months ago ;).

If you can get to 40 minutes, while you probably wouldn't be as fit for any competitive level, from the point of view of that single measure, you're more alive than any average 17 year old.

That's part of what I meant by old: there's no "competitive level" at some point. But... have you seen the "average" 17 year olds today? It's a sad time to be a dirty old man with all these chili-piles around.

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[–] Coz 0 points 1 point (+1|-0) ago 

However there's definitely some motivation in you, or you wouldn't have made the post and replied to my comment. Maybe you should watch a few videos or read a few things about what people do when they are fit, and along the way you might find your reason to work out. The main reason I'm into fitness it because it gives me a feeling of freedom. I want to be able to crank a handstand whenever I feel like it, not necessarily in front of other people.

If competing motivates you, get a buddy and try to top each other's personal bests. When that happens, your buddy has to buy you a beer or a steak.