Getting back into weight training to become more fit. For context, I’m 180 lbs, 5’6” tall, and looking to see results. I have an FAA medical certificate that I have to protect with my life if I want to have a career, so I’m making some changes! Let me hear it!
Weight Lifting- What is your lifting routine, and how often do you lift?
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I recently re-started working out at 41 for the first time in a few years. I did a few weeks in the planet fitness 30-minute workout room just to get my body used to working out again, then I went back to split sets. Monday: Chest & Back, Wednesday: Arms & Shoulders, Friday: Legs.
I lift Yates style, 5 days a week. SMT legs push pull, W rest, THF lower upper, Sat rest.
Heavy weight, 2 sets to failure, focusing on compounds and intensity. Lots of warm up and recovery work. Stair stepper or treadmill cardio on lifting days, swimming, biking, hiking on rest days.
25m, 6’3″, 253 (this morning lol)
3 day a week full body workout Monday, Wednesday, Friday.
Monday: Barbell shoulder press, barbell squat, barbell rows.
Wednesday: Hyper Extension, leg press, calf raises, Romanian deadlifts, incline db bench press, db side raises, db curls, close grip db bench press
Friday: Barbell Bench Press, Barbell Squats, Barbell rows.
Not sure your age, but if you have the means, hire a trainer for a few sessions. They’ll give you a few plans designed for exactly what you want. If I had the money, I’d workout with a trainer forever! Personal hype man and professional
Lift every day for 1-1.5 hours.
Split days into rotations of
Chest, tris, calves
Quads, traps, abs
Shoulders, abs, hamstrings
Back, biceps, calves
Chest, tris, hamstrings
Shoulders, quads, biceps
8-16 reps per set (try to go to failure or close to failure at least once a session), 3-5 sets per exercise, 3-4 exercises per body part.
The result:
https://imgur.com/a/MEjvp0X
Push/pull/push/legs repeat with days off whenever I feel the need. I aim for 5 days a week on average.
I stick to a few basic compounds and a few assistance exercises. Best shoulder press has been mid 300s, bench mid 400s, squat mid 500s and deadlift mid 600s. I don’t know exacts because I never max out.
Honestly just keep it simple, it’s more of a time and consistency thing than anything. I didn’t roll out of bed one day benching over 400.
I lift three days a week, push/pull/legs split.
4 days a week
Upper/lower, day or 2 off, upper/lower. Hour to hour and a half each session depending on how i feel.
All heavy weight training. I would add inlcine walking too whenever you have extra time.
Need to ensure you get plenty of protein and sleep, or else you will just be spinning your wheels.
Finding lifts for each body part that i actually enjoy doing, even if they arent the absolute best move is the best way to ensure you keep going
5 days a week and the other 2 are cardio days.
I think people place too much focus on formal exercise and not enough on their other habits like diet and physical activity in general. All should be equally considered in terms of health.
What does a normal day look like for you? For me, my day starts off with walking my dogs for about 45 mins followed by the gym (resistance training). At the end of the day, I walk my dogs again. My diet consists mostly of minimally processed foods and includes a large amount of fruits/nuts/veggies.
The gym is a small (but equally important) part of the equation. You have to make it a point to change your habits and be consistent long term.
Set goals. Weight loss? Bigger muscles (hypertrophy)? Strength? They all require slightly different approaches.
Take it easy. Start 3 days with rest days between. Then go to 4 days split with a rest between. Each workout should be no more than 1 hour. Do 5 minutes of cardio before eash session to warm up. You can do an extra single cardio day if that’s important to you.
I cannot stress this enough. Lift lighter weights and focus on your technique and form. Go up in reps. Don’t ego lift big ass weights and hurt yourself and prematurely damage your joints.
Check out RP hypertrophy and Jeff Nippard on YouTube for their “exercise best leg/arm/back/etc their list” to put together a workout plan. RP also has a whole “getting started” series to learn the fundamentals.
I’m currently doing 3 on/1 off for my lifting schedule. So push/pull/legs/rest, then repeat. For my rest day, I’m usually off entirely, or I’ll go to the gym pool and swim some laps (I’m a horrible swimmer 😅).
I recently started playing sand volleyball every week, so fatigue and soreness from that is throwing the lifting schedule off until I get used to it again.
I’m a 61M. I work with a trainer 3x per week. Generally lift heavy. My goal is to enter the 1000lb club. Probably at about 900lb at the moment.
Edit: I also get sports specific massage once a month just to keep injury at bay
Full body twice a week and walk 8-10 miles every single day.
1 day a week of a full body strength workout. I don’t push max weights, but rather high rep medium weighted stuff. I barely know what I’m doing in there.
Most days of the week I’m biking.
I do Push Pull Legs rest Push Pull rest
So 5 days a week.
5 days a week
Look into the program called “Bigger Leaner Stronger” on Amazon. Best fitness resource for beginners Ive ever found.
I do whatever I feel that day but it usually consists of bench, deadlift, squat, lateral raises, rows, curls, tricep extensions, and then usually a 2 mile run if i’m feeling it. I don’t really lose or gain weight but I have felt my body become more full in these past few months.
I probably average five days a week of lifting and basically do a push pull legs split. I always highly recommend that people add in two days a week of yoga practice; as you get older, what that sort of flexibility and mobility regimen gifts to your weightlifting gains and recovery is ridiculous.
When I was bodybuilding was lifting 5 days a week. Now that I box it’s like 2. Totally depends on your goals, athleticism or aesthetics. Either or though the biggest contributor is diet so go pick up that creatine monohydrate, figure out your macros, then go find any sort of split that fits your schedule
I do 1-2 hours of full body weight training in the morning, 5 days a week…. and about an hour or so of low impact cardio.
I don’t really do it to look buff/for gains, I just do it to burn off the “dark energy”, so to speak…. it’s just my coping mechanism to deal with the black hole of frustration in everyday life…. idk if that makes any sense, but, that’s why I do it, probably different for other people.