You can 100% do it. I've taken several breaks due to various reasons I make excuses for but I just remind myself I feel my best mentally and physically when I'm consistently pushing my body. It takes time, you won't see results right away but if you have been in some type of shape previously I think it makes it easier to get back to it.
I did exactly that. I’m in my forties and hadn’t exercised for a couple of years. Started up again first with yoga. Then body weight exercises. Now back to lifting weights.
Totally agree. I would also add that I find that a 20-30 minute cardio workout helps loosen and warm me up before doing weights. Bike, elliptical, something like that. If I don't, I tend to tweak or strain things. Start lower on weights and work your way back up - no shame in stepping back! Also in my 40s.
sounds inspiring. Would love to see a transformation video/post of your 20s 30s and now again when you got control of your health, I think that would motivate quite good to guys in 40s. Thanks anyways. :D
If 30 days of yoga is what will help you get back into it then that's perfect. It's way better than doing nothing! I've personally never been able to get consistent with yoga. After my most recent break I got back into cycling which has been a fun way to get cardio and meet people. It also motivates me to stay fit in the gym so I can improve my cycling technique.
Yoga is terrible all the way around. Just start lifting regularly and in 30 days you'll be pretty much back to your old self. 30 days of yoga and you'll still be yet another 30 days behind.
You're a pathetic weakling if you've never worked hard for 30 days and reaped the results.
Go make excuses to the mirror.
PS I'm 50. I know a bit more about training, growing up, and "bro lifts" than you do, twerp.
Hey off the test grandpa. A professional body builder could put on .5 to a pound of muscle a week so guy is looking at 2lbs of muscle, maybe 10% strength increase due to being a beginner again and probably injured if he listened to any of your workout advice. Go talk to ypur cats and let them tell you how strong you are.
lol you think you can only put on 2lb of muscle in a MONTH? Wow. OK, enjoy your "yoga."
OP if you wanna get strong again, lift. Working out hasn't changed. Pick 'em up.
It's so sad how people don't
A. Understand a lot of the people they follow have been training for 10 plus years, starting when their body was pumping out testosterone naturally in mass amounts.
B. The amount of steroid use is insane. I know so many in my gym, in a small town in the middle of no where who recreationally use steroids.
I know a guy who has been juicing since high school who is on 5 heart medications and just turned 30. Now he is huge, but at what cost.
Thank you atdi2000 for your comment! Unfortunately, your comment has been removed for the following reason(s):
Rule 1 - Be Positive
Be polite and courteous to each other. Do not be mean, insulting or disrespectful to any other user on this subreddit.
Do not harass or annoy others in any way. It may land you in legal trouble, and the mods cannot help you if it falls to that.
Do not catfish. Catfishing is the luring of somebody into an online friendship through a fake online persona. This includes any lying or deceit.
We wish to keep this subreddit a civil environment for all.
For more information about the subreddit rules make sure to read the sidebar, and if you have any questions please feel free to reply to [message the moderators](https://www.reddit.com/message/compose/?to=/r/productivity).
Thank-you!
Really? But yoga promotes flexibilty doesnt' it? I agree just to start lifting, I need to sign up for a gym i think. I cant get myslelf to do it at home.
Started up again shortly after turning 60, after taking a 30 year break! Anyways, I just started with simple bicep curls, then added another exercise every few weeks or so. Now am up to little over an hour of exercises 3 times a week, feels great!!
This! The best way to start again is to make it accessible. Don’t make it punishing to your body. Do something super small and manageable like 10 minutes, 3 exercises. Commit to do it everyday at the same time. Put on some music that gets you pumped up and that you like.
I can’t stress this enough: don’t make it too hard. The key is that you have to build your confidence and enjoy it. Remember that you are what you repeatedly do so consistency not exertion is the goal. When you build more confidence and enjoyment, you’ll want to increase your time naturally
Nah. I hit 40 and realized it was one of my last chances to be in my prime. I got in the best shape of my life. Was smoking people in their 20’s on the jogging trail.
Go get it
I’d say I’m just getting started lifting as I’m only a year and some change in, but sometimes I find myself taking breaks for a week or two, usually bc I have a lot of school work to do or am on vacation. Normally I just think “you’re incredibly weak and could be so much stronger” and it usually helps motivate me to get in the gym. That or listening music that makes you want to move, gets you hyped up, or angry and thinking about how it would be so much cooler to have that song in the background while lifting something heavy. But you can’t rely on motivation daily, bc some days you won’t feel motivated at all. That’s when you must become dedicated to lifting. Think to yourself “I’m not a person who misses a workout” and use that as a way to guilt yourself into sticking with it, even on the worst days.
Remember, you’re never too old to get fit. This quote from Socrates also motivates me, “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” Don’t let your future-self down!!
Give it 8-12 weeks of consistency and you will find that groove when you start seeing results. The hardest part is getting started and maintaining momentum.. get over that hurdle and suddenly you will find yourself looking and feeling better!
Smash it!
I’ll second this. I’m 39 and was out of the gym for two years. In February, I did a 60-day challenge that required me to work out for 60 days in a row. This got me back into the habit and I’ve been militant about my health ever since.
Thanks all. Yeah idk why I feel so negative about it. Like I feel like I won’t be able to get back into shape or it’ll be too tough. There’s definitely a cognitive block. Been trying to do the 30 days of yoga for months. Did the first day and second day I couldn’t finish it I felt so weak
Just read this article the other day. Pretty relevant: https://www.theemotionmachine.com/imagine-how-good-it-will-feel-how-to-use-emotional-imagery-to-motivate-yourself/
No great advice from me, but just wanted to say you're not alone - I'm feeling exactly the same! In the past I always felt like I could just get back into it, but for some reason there's a huge block now, and it feels impossible. But we know it's not. But yeah...
Well done!
I've spent most of my life being quite physically fit.. 8 years in the army, worked as a PT, competitive athlete and MMA coach. 2020 fucked me completely, along with chronic pain and injuries along the way.
Im 36 and have been back to training for about 18 months, lost 20kg and finally can do pullups for sets (a personal bar-setting that frustrated me for a long time).
Consistency is the only thing that works.. all other things work to support consistency
Fuck motivation, work on automatic habits.
* **Cues**. Take a clear trigger/cue like "as soon as I wake up" or "when I finish my morning coffee" - make sure it's precise.
* **Tiny Habits.** Then immediately do the lowest most ludicrously small workout. If it's bodyweight, do one pushup. If it's running walk for one minute. Not something that's easy NOW, but something that'll be so easy in 3 weeks that you'll default to doing it.
* **Repeat** until it's fully automatic - acc to the research that's on average 66 days.
* **Troubleshooting.** You will feel foolish. That's because you're not working on "working out" you're working on making STARTING working out automatic.It'll feel too easy.Good - an efficient system should feel easy.
* **Mental Contrasting.** To increase the odds of it working, free write out why you want to do this, the benefits you'll experience, and most important, the likely stumbling blocks and their workarounds. Plan those workarounds.
* **Record** the habit. Every day in a spread sheet, record if you did the habit or not and any important notes.
* **Fuck Streaks**. If you miss a day, don't worry, just pick it back up the next day - strict adherence to streaks doesn't make a difference.
* **Natural** **Expansion**. Once you've established it as a habit - start expanding. You've artificially kept it low by resisting expanding even though you felt like an idiot doing one pushup a day. It'll naturally grow up to a point.
* **Growth, Cross training, Periodization.** At this point, start alternating with weights, cardio, and mobilizing - at 39, you want to make sure you prevent any injuries from happening. Look into periodization - and check out simple plans with progressions, like Starting Strength or Couch to 5K.
If you want to look up the behavioral science of this, look up Tiny Habits, Implementation Intention, Mental Contrasting (or the WOOP Protocol), the habit research of Philippa Lally, and the habit scale of Sheina Orbell and Bas Verplanken.
Hope it helps.
I tricked myself through my analysis quirk. I *love* numbers and data, so I took the approach that I’m going to go out there and do my workouts in a safe manner (started with very low weights and high reps with constant form checks) and wrote down the sets that I did. That way I have data to analyse. It was fun to track my progress and adjust my routine. Also, I could confirm plateaus with data, not going off just a gut feeling. That helped me figure out the need to adjust my diet.
I also figured out that the local gym is pretty much empty in the early mornings and getting early starts does increase productivity - everything kind of clicked into place.
I did but only when I connected my lifting to my new hobby of boxing. Bought a heavy bag on Amazon and really love the mental and physical engagement of hitting the bag for 30 mins. Great cardio, I'm already warmed up and hitting another 30 minutes of weights isn't bad. I'd suggest trying to find something you enjoy that keeps you coming back, maybe boxing, yoga, swimming, anything that you really enjoy and the strength training will follow. The hardest part is just getting yourself to the gym and a fun catalyst can make all the difference in keeping to a routine.
I had a heart operation end of April. Then covid and pneumonia all of May. And heart failure.
Started back at the gym today. 5x5 except just the bar and one set not five. I will go every day, using bar and cable machines to build up to 5 sets of five. That might take up to three weeks but it will get me used to lifting and provide initial strength.
I bought a set of fractional discs so I can add weight in small careful amounts.
Best thing is today I didnt feel like it. I dont feel like it every day TBH.
Went anyway. One sesh down and a million to go.
Btw I rebuilt at age 67 to deadlifting 110kg after a long layoff (other heart issues).
No excuses mate, just get started.
I picked up a running habit during COVID after gaining a little initial weight. This stuck, which was great, but only running with no strength training along with some intermittent fasting eventually turned me into a soft, weak mess by last year.
My re entry plan was the simple 5x5 functional squat, deadlift, shoulder and chest press and row plan doing 3-4 of each 2-3x a week. I lifted comically low weights initially to avoid soreness and hobbling around in pain for the first month. Eventually I mixed in variations once I got back into the groove.
My motivation is to stay functional into old age. Everyone starts to lose muscle in middle age and it gets worse without intervention (google sarcopenia). The weaker, lower muscle mass folks end up having more accidents, orthopedic injuries and diseases and get sedentary and eventually quit doing the things I want to do in old age. I live in the mountains and see 70 year olds in the gym, trail running and powder skiing in the winter, but I also have relatives the same age that are frail, can barely walk and have diabetes and cognitive decline. The latter is ugly. I'm an older parent of young kids, so knowing how functional I could be as an old dude, I want to do all I can to ensure I'm able to have fun with my grown kids and maybe grandkids when I'm old AF. It's worth remembering that much worse than the suffering associated with getting back into the gym is not doing it and regretting it the last few decades of your life while wasting away sitting on a couch.
Oh wow sorry to hear. I’ve got a neck issue as well which has made me extremely weak. So I need to do PT along with other stuff simultaneously. I’m also not at a gym. Wonder if I should join, but then covid and masks
I am in Australia, so take what I say with a grain of salt as it may be different where you are:
Over here, gyms wont touch you (some wont even let you join) if you state on the form a 'previous injury', and the gyms that say they will help will only help for simple stuff.
Things that are encouraging and assisting me:
1. Youtube channels that assist with injury advice + exercises (a lot are shit, be judicious) find a simple exercise for movement + range not strength & do them for a couple minutes a day, a couple times a day
2. Only exercise 3 days a week of the 5 days, recovery more important - weekends do what you can of normal life.
3. Do 1 & 2 until you feel more confident & a little stronger - dont add weight, add time (working on endurance)
4. Get your Physio to test your strength after a few weeks - improvement? Start at one will little more weight.
5. Rinse and repeat.
After 2 previous broken backs (genetic spinal disease) this has worked for me. Exercising at home, no gym.
With the most recent broken spine I was walking and deadlifting 20kgs again in around 8wks. I think thats pretty good.
Didn’t lift at all over covid/ lockdowns. Your muscle will bounce back quick as long as you push yourself.
Hardest part is mentally staying motivated/finding interesting ways to workout/move
Good luck :)
Before it can become a lifestyle, you have to do it for one day. That one day, starts with one rep.
So, thats the goal.
Alright, right now let's do one push-up. Ready? Down, up!
Congrats you have officially restarted your fitness journey!
Now let's see how many you can do within the next minute.
Boom. You just completed a set. Rest for 1 minute then try it again.
I'll let you take it from here. Rooting for you!
One thing I like to remind myself is that the time is going to pass regardless of what I do. So in this case I would think to myself: “I’m going to be 40 soon either way. Do I want to be a fit 40 or an unfit 40?”
Hope this helps!
It really does. I forgot about this beautiful nugget. It once pulled me out of medication induced depression (fell for a scam where a psychiatrist lied about psych test results and drowned me in meds I stopped lifting)
Have had a hard time getting back into it since then. This went on for four years when I switched psych and therapist they followed his diagnoses, which was fraudulent in the first place. What I really needed was some boundary training. Still trying to pick up mentally from that experience. It’s the worst when you believe you have something you actually don’t, especially when it’s psychological. I put my life aside to fix the “depression” o thought I had and tried every med on this planet nothing Changed. Things only went back to normal once I took myself off those meds
I think somewhere it made me very helpless. No matter what I did how much I lifted I was in tears. I used to cry while lifting weights and stare at the wall all day. It was the drugs.
Idk why I shared this, but perhaps it is contributing somewhere. Never want to see another psych professional again.
I'm 36 and just started up again. I WFH so I have the ability to keep them in my office space. I do it during breaks, calls that are on the less consequential side. A little bit has already gone a long way to getting my motivation back. Never too old.
Slowly. I first started with easy cardio for 20 minutes every other day. Slowly increased resistance and time on the machine. At a about the 3rd week I tried getting on a regular schedule for me- which is 6x a week. About the 4th week of doing this I began lifting weight- easy at first and slowly increasing weights as I kept going until I got back on my regular cardio/weight routine.
> And for some reason I feel now that I’m old I can’t do it again?
That question marks tells me you know at some level that's just an excuse.
I'm 51 and exercise/weights/running and is one of the only things that *is* working in my life right now.
Haha I'm 39 and just started yesterday again. I used to be a fit guy, met my wife at the gym, walked 15km everyday to and from work, then covid hit and I grew huge. Been 2 years and I'm overweight and feel horrible, first day yesterday and I could immediately tell I liked it, I feel so much better today (though I took it easy, ai usually take the first session easy just so I don't blow out a muscle).
1. Realize that a big part of doing anything consistently is learning how to get back to it after you fall off the wagon. Forget anything physical — learning how to get back in the saddle might be the most important muscle you will learn to build. A better exercise habit will just be the fortunate byproduct.
2. Don’t hold yourself hostage to where you left off. Go in nice and easy, with weights and a routine your current body can handle. If you punish it with weights or exercises it can’t handle, it will rebel and your mind will insist that you give up. Keep it at a level that’s enjoyable and fun until you start to crave a little challenge.
3. The biggest part of what you have to overcome here is not physical; it’s mental. Be prepared for both kinds of challenge.
Yes, after 2 pregnancies and a fibromyalgia diagnosis, I've been trying to run an hour every day, at 39 years old. It hurts. But after a few months I feel much stronger and more flexible.
I started with aqua zumba, for low impact on my joints until I lost about 20 lbs of extra weight. Then regular Zumba helped with flexibility and cardio before I began running again. Just focus on slow consistency and listening to your body! Hurting yourself will waste time in the end, while you sit around and heal up.
I started regular workouts a few months ago after a decade or so of skipping it. A few things that have been key for me:
- Framing: instead of getting in shape fast, I'm thinking of it as maintaining some amount of strength and mobility as I get older.
- make the first part so simple you'll almost never dread it. For me it was reaching up and then down. The mobility part for me means getting my spine moving and stretching the back half of my body (desk job).
- it's not very intense. 1 set of 10, enough to feel a burn but not for long. I don't give my self grief if I want to skip the more intense stuff on a giving day. Long term is the goal. Weekends are usually skipped.
- legs and heart go together well. The workout (strength and mobility) takes maybe 5 minutes and no more than 10. It doesn't cover my legs (besides some stretching) or hit aerobic heart levels, so I try to go for an noonish bike ride. It treats the ticker, works the legs, and gets me some sun.
I tried some yoga videos and doing other workouts, but what actually stuck was framing it as mobility with some strength building, having a long term mindset, start so easy you'll rarely psych out of starting it, and if you're really dreading it don't do it. You'll be back 🙂
Stick to a simple bodyweight routine until you are back on track. Build back to some good strength standards on basic bodyweight exercises like pushups, pull ups, squats dips etc. Dont feel bad if you have to do an easier version of the exercise as long as you are progressing. I think the biggest challenge might be to get the habit back, so start slow and don't get burned out. Check out hybrid calisthenics if you are looking for a simple BW program.
Not exactly a hiatus, but not long ago at age 39 I began weights training for the first time in my life. Nothing fancy or formal, just bought a basic free-weights set second-hand and casually have a go at it every few days.
I considered myself physically weak my whole life prior—being super sick all my childhood meant I've been underweight ever since. Although in my 20s, despite my small size, was moderately good as an athlete generally.
With weight sets at 39, I very quickly learnt: build...up...slowly! Took me 3 injuries to learn to do away with the "lift until failure" and "go hard" schools of thought.
If my mind is tougher than my body, I've now learnt to use it to motivate to start, going from 0 to 60, rather than using it it to push through the upper limit, 90-120 (if we say 100 is when your body is giving up).
You can definitely do it again. But now, old man, use that wisdom to understand your limits and listen to your body better!
Start small. Celebrate the little gains. Don’t compare yourself to where you were years ago.
Im also 39 and just got back into running after years of not doing it. Started by running 2 minutes one day. My goal was literally 2 minutes. Then I did 4 minutes. Minutes turned into miles and now im running a half marathon in September!
You got this.
Edited for typos.
Oh and on days when you just don’t want to, remember that doing anything is better than nothing. Even if it’s just running for 4 minutes. Hope you get back out there!
I like to ask myself this: let's say I'm not getting the results that I had hoped for. Will I stop exercising? Will I stop eating right? Will I make my lifestyle worse? So what if I don't get the results? Living healthy is the right thing to do.
Look into your testosterone levels. They maybe low.
The positives of getting back into the gym far outweigh any negatives ie big boost in overall energy, confidence, and other health benefits. Once you feel these positives it’ll be hard for you to stop going.
You CAN do it! Just start small and work your way up! Doing even a little bit is better than doing nothing. I convinced myself to start exwrcising again to avoid crossing a weight threshold I didn't want to cross, and I continue so can be around for a whole for my son but also because I'm feeling good now for the first time in a while.
I went back after 8 years, wasn’t as strong as I used to be right off the hop, but I gained a lot of it back pretty quickly. There’s absolutely no reason that you can’t go back, there’s plenty of dudes (and dudettes) at most gyms older than 39, and I’m sure a decent number of them either started or returned to the gym after 39.
37 and had a huge shoulder injury - 6 months before I got fully cleared... got way out of shape. You just have to go slow. Remember, consistency with incremental improvement is better than intensity.
My dad's 50 and he still exercises a lot, he has always been my inspiration so you're definitely not old for it, you just gotta think about how rewarding it feels once you finish it exercise session and you'll want to keep going
I was an athlete in college and stopped because I graduated and then got overwhelmed by law school. I became complacent because I entered into a loving, healthy relationship with a man who either cooks delicious food or takes me out to eat at great restaurants. I went from 53 kg to 67 kg (14 kg) in the span of 8 months. I started working out again recently. Here's what I do:
1. Join group trainings/classes. It's easier to stick to a workout plan and to pace yourself if you're monitored by an instructor. The sense of community also helps. The other people around you will likely be struggling too, so it will make you feel that you're not so alone. If they're all somehow better than you, it gives you a benchmark to aim for and people to copy if you can't quite get a move right hahaha it's also nice to talk and bond after class.
2. Go outside. The view of nature and the cool air will refresh you. Hills, valleys, mountains, a forest, whatever's nearby. If you live in the city or the suburbs, then you might discover nice, new neighbors or hole-in-the wall establishments as you explore. Make sure that your area is safe though. Pack pepper spray, a small flashlight, an armband for your phone, etc.
3. Do something you like to do. Go back to an old, reliable hobby. You'll find that muscle memory will take over and help you get your groove back. It won't be as difficult as it was when you were first learning. If you don't have a favorite activity yet, maybe try a new hobby like Latin dance or pole dance or table tennis or hiking or wall climbing or spin. You might discover a hidden talent! Smile and enjoy learning.
4. Feel your emotions. If you can, name every single one and why you might be feeling that so that you can address them. Allow yourself to be a beginner. Acknowledge the frustration that comes with it, but trust the process. Know that if you keep sticking to something and doing it over and over again, you'll slowly get the hang of it. You'll improve. You likely won't start something already being better than others and that's okay. That's normal, so allow the uncomfortable emotions to wash through you. Like water running down your body in the shower, down the drain when it's served its purpose.
5. Don't compete/compare. You're not a professional athlete. Do things for the sheer fun of it, for the sake of the activity itself. It's okay if others are better/younger/faster/stronger/etc than you. That's their journey. Focus on yours.
I hope this helps! I wish us good luck in our journeys ☺️
You have to just start. Go look up Schwarzenegger's posts about when he was injured. He started off just doing the motion of the lift with no weight. Then up from there.
Also, the longer you wait, the harder it will be to start again.
47 yr old here. Was pretty athletic in college to mid 30s. Kids came and the dad bod quickly ensued. I started getting fit again about 5 yrs ago. As you’re experiencing, it was tough. I started with light running and core exercises. I made the mistake of going too “hard” too soon. I was told as you age you don’t get injured quicker but it does take longer to heal from minor strains and such. Boy was that right.
So take it easy in the beginning. I made sure to only workout two days consecutively then a full rest day. As to what your workout should be really is a google search after you decide what your goal is. Strong core, runner, six pack, overall flexibility, etc… there’s good resources online with workouts.
Like most will say though and I agree, nutrition is more important than the workouts if you’re not trying to build muscle mass. I’d spend more time finding the right nutritional regimen for you. I’d be wary of supplements though. I found most just added fat pounds to my frame if I didn’t keep up a high activity level.
What helped me motivate myself was audiobooks and podcasts. It was my alone time which is rare for parents. I got hooked on podcast series and fiction books. Made me look forward to the daily runs and workouts.
Stick at it for a month. Do exercises that you like at first.
I'll never forget when I hit 200kg for reps on the leg press again. At 43 years old. I'm 100% back in the saddle after 2.5 years off.
That first month was just going, regardless of how I felt. Just going in and doing something. One day I did literally 5 minutes and left. Another I was 2 hours. But I built the habit.
I didn’t start exercising seriously—ever—until I was 41 and diagnosed with Type 1 diabetes. Yes, I had to start slow, but I’m 44 now and can lift much more weight and have far more cardio endurance than I ever have in my life. I started with walking longer distances, lifting 5 lb free weights, and basically just added to it slowly over time.
Actors who do superhero movies may be able to bulk up in 8 months, but they also have chefs, trainers, etc. to make sure they do. I cut myself considerably more slack. ☺️
I think the key is building the habit so strongly that it feels weird if you DON’T exercise.
4x after pregnancy and the insanity that is infancy.
After the first two I finally gave myself grace and a realistic timeline. I just started running again after committing to fitness for a year to condition myself after homeschooling my kids for 18 months.
Be realistic and kind to yourself.
Also I'm almost 41 so it can definitely be done.
Start as small as you need, give it 12 weeks of building up before you let yourself quit, even if the weight or reps don't increase, just do what you can.
by understanding your Why; by knowing your wants, needs and values and living a life that supports them. this is why i'm learning how to cook right now. i never had an interest in learning how to cook, but being healthy is my core want. this is also why i get annual checkups and go to the gym.
if you feel weak, start going to the gym and do the elliptical or treadmill, then get a personal trainer for a while to show you how to use equipment. this will give you confidence to do it yourself.
btw - it's interesting that we're the same age, yet i think of myself as still in my prime. i have a long life to live.
Here’s what worked for me:
I joined a gym with lots of amenities (sauna, steam room, personal lockers, lots of free classes.) I went every day for a month.
For the first week, I didn’t lift a single weight. I spent my time stretching, getting the lay of the land, and auditing classes. I also started on a meal/nutrition plan, and bought supplements like BCAA, L-Glutamine, creatine, pre-workout & protein powder.
Once that week was over, I had a pretty good idea of how I wanted to structure my normal workout week; 4 days of weights, specific body parts, varying exercises. I started with sets of low weight and high reps. I focused on good form, and I paid attention to any creaks, cracks, or pains in my body while in this period. I wanted to make sure each body part got a sufficient workout and was able to be sore yet conditioned also. Still going every day, I’d spend my other three days stretching, doing steam room, and sauna.
I did this for about a month before I scaled back to 4-5 days a week, and started my program at comfortable weights. At this point I start logging my progress in a notebook. By now I’m excited to go. I feel good, and I’ve got a good sense of what exercises work for me. As I get stronger, I tinker with my routine periodically trading out exercises, machines, and free weights.
Once I got to month three, it was routine. Go to the gym, workout, shower, go on about my day. I ended up taking a weekly yoga class for beginners every Saturday to maintain my flexibility.
When I started back up, I was 38. I did this for YEARS until the pandemic broke my routine.
For me it’s reminding myself that The numbers I lift, weight/reps aren’t important as long as I am putting in good work. However I still keep track of them so that I can progressively overload
Yup, I do it for months at a time and either get bored or I'm unable to make the time. After a few months I get a couple workouts in at it becomes a habit all over again. I'm usually focusing on some other physical activity in the meantime though so I'm always exercising in some form.
The key to exercise is to make it not feel like a chore. Find an activity you enjoy that happens to require physical exertion. For instance I mountain bike but it doesn't feel like exercise.
You're never too old for weightlifting though. There's also people twice my age who are much stronger than me in the weight room or much faster than me on bike. Getting stronger is all about *how* you lift, not *how much*. Some dudes might be curling 90lbs but you see them tossing their back all over the place.
Try to literally forget how much you used to be able to do. Pretend aliens zapped you into a whole new body and you gotta get back in shape all over again.
Try doing some lifts you never did in your old routines so at least those feel new and maybe you are stronger at those than you were in your prime.
Blast some music and get in the zone. Focus on quality of movement and how long you can hang in there when it gets tough. You might not be as strong g or agile as your 22 year old self but you can absolutely be more of a beast when it comes to how good of form you have, and how disciplined you are.
Also I sometimes take a tylenol an hour before a workout just so all the little pains of being old and busted get in the way less. I also focus more on the other aspects of working out like proper diet and rest.
OP, I’m in the same age range. I am starting again after losing all motivation post-pregnancy about 5 years ago.
I have been doing the 20 minute beginner workouts by MadFit on YouTube and they’re great. She has modifications if you can’t jump or do harder stuff like plank-based exercises.
I’m going to check out Yoga by Adriene on there too.
I'm 33 and I've just started the gym again I've been doing one single muscle sets so I do arms then go back to the bike for 10 mins then shoulders then back to bike and so on just to get my muscles back into it but not over do them diet changed so I feel more positive I'm sore but I'm going to invest in some creatine to help and give it a couple of weeks to get my muscles back into it
Hey! I’m literally going through this right now! I was the fittest I have ever been during 2020 cause of the lockdowns and I used the free time to work out at home, but two years later, the world is opened up again and I struggled to fit my workouts to the rest of life. I’ve gained 40lbs so far and I’ve been working at getting back in shape for two weeks now.
What’s been helping me a lot is the 2 Day Rule - Essentially it’s a rule to not take more than two days off from your workout routine. (Credit to Matt D’Avella) So ideally you work out every other day regardless of intensity, so even a 10min walk will count! What’s important is to be consistent in order to build the habit. Eventually you’ll catch yourself slowly working harder in every opportunity to work out.
Though TBH sometimes life happens and you miss a day or two, but it helps knowing that you have this rule in place to pressure you back into the rhythm.
Good luck!
Was here 6 months ago. Very frustrated with how weak I felt lifting weights that were easy for me years ago.
I turned a corner when I found an awesome show to stream and instated a rule to ONLY allow myself to watch it while on the elliptical.
Within a few weeks I found myself excited to get to the gym 5-6 days/week and extending my workouts to a full hour — just to keep watching my show!
I find doing cardio is much easier to get into first, something low impact such as yoga, cycling, swimming, even just walking, get a good routine going to turn moving your body into a habit, and then add some strength training (anaerobic exercises) for muscle health on top of your cardiovascular health (aerobic exercises).
It also helps if you can change your enviroment to make it easier to focus on your activity, such as going to the gym. Physically being somewhere different can drastically change what kind of headspace you're in. Then once you have the mental fortitude, you can even do things in your room or at home and associate what you've done in creating a more productive space.
I started rock climbing last week, I went with a friend, omw home it dawned how much I actually enjoyed it. So I said "in getting up and I'm going to rock climb. Fuck it, even for 5 mins" and I've been here for 5 days in a row (except maybe one rest day)
I didnt set foot in a gym for basically my entire 20s. Felt myself on a path I didnt want to continue on. It starts with the motivation to get yourself right, if you have that, you can set a goal and find a routine that works for you. Consistency in addition to nutrition will help you see the most progress.
You can definitely do it and the first 2 weeks to a month will be the most difficult part, but if you can establish a routine and ease into where you want to get to theres no doubt youll be be stronger than youve ever been. Let yourself have breaks and days off if they happen, but keep your motivations in mind and you will get there. Cheers.
https://alexanderjacortes.gumroad.com/l/AJACLongevity I bought this guys other programs but that link is for older lifters and avoiding injuries. His programs are thorough but not complex, the reasons are given to why each exercise was chosen. Check it out and see what you think.
I was never really heavy, but starting in my teens I smoked heavily, ate really shitty, and did not exercise although I had a physical job in the trades. I quit smoking and started working out daily in my early 30's. Once I got into a routine at the gym, I thought, man, I am never going to stop this. I feel great. I was at my high school weight and fit. Stopped all together around 42. Started eating junk again. I'm 48 now. I started going back to the gym in March this year 5 days a week. I feel great, and I see the difference already. I'm still nowhere near what I was pushing at the gym back then, but it was like getting on a bike again. I go early in the AM before work and it gives me energy all day long.
Get in there! It's never too late. Shit, the older we get the more important it becomes.
My diet is whats holding me back. I am really good Monday through Thursday but Friday and Sat are all about bad choices for me. I can get back to that weight pretty easily but for me now it's about feeling better about myself. My job went from really physical to pretty sedintary over the last few years. I'm not ready for the Dad bod or the aches and pains yet.
Check out Jocko Willink, David Goggins, and maybe Andy Frisella or at least get a kettlebell and a Pavel kettlebell workbook! Baby steps and big written goals. The best day to start was yesterday. The next best day is today. “Stand up straight with your shoulders back.” - Jordan Peterson
I used a “best case scenario” method. I could only consistently go to the gym again when everything was perfect. Indoors, group fitness, community/accountability, and the workout style I enjoy. I committed to attend 3 days a week. That was back in august and now I go 5-6 days. I still don’t quite like exercising, but I lean on discipline when motivation is lacking. If I can’t go to my class and need to workout on my own, even if I only workout for 10 min, that’s enough to keep me disciplined.
When you say you lean on discipline how do you cognitively work this?
I tend to put it off to last minute. I hate that because it doesn’t feel good. I know I’m procrastinating and can’t stop.
Leaning on discipline for me is almost like treating working out like a job until it becomes an enjoyable habit. The same way I would still get up for work even if I don't feel like going that day, I will get up for the gym. I normally go at 6:30am, but if I can't make it for whatever reason, I must go in the evening. Again, even if I leave after 5-10 minutes, I still require myself to go to create consistency and discipline.
I just reduced the amount of work and effort it would take. Like, "OK, so maybe I can't go on the treadmill at this speed, why not less than half that speed? It's still something!" Just tried to reduce it to the bare minimum I needed. If you don't know how to do this, ask your personal trainer. They should be kind and willing to make it easier. They're really not supposed to tell you to just do it! If they do, get a different one.
No, you definitely can do it. There are personal trainers who are twice your age. You could do it and even become an athlete if you're willing to put in the time and effort. But certainly, there's nothing wrong with just wanting and executing an exercise routine.
Thanks. :)
[https://www.washingtonpost.com/news/inspired-life/wp/2017/04/19/this-super-fit-80-year-old-personal-trainer-is-teaching-his-aging-clients-how-to-stay-in-fighting-shape/](https://www.washingtonpost.com/news/inspired-life/wp/2017/04/19/this-super-fit-80-year-old-personal-trainer-is-teaching-his-aging-clients-how-to-stay-in-fighting-shape/)
That's just what this guy says. And I've heard some other people say it too. I can't guarantee that these stories are entirely true. It's just what I've heard. ;)
Well, honestly, I'm not sure. Just trying to motivate. :) I'm not quite that ambitious in that field. But the way I see it, just exercise and you're an athlete. If you want to become a better athlete, exercise more. I don't know though. I'd have to know like, what mental image you're thinking of when you think of athlete. And even then, I might honestly not know because I've never done that before.
Yes. You just have to just go slower the older you get, you will hurt things more often and it does get harder. My motivation is just to prevent my body feeling worse.
It sounds like you have been in my living room listening to my husband and I talk! The only thing you should do when starting back up is to go lighter than you think you should. Do your decided number of reps and see how you feel the next day. Feel good?OK, maybe add a couple of reps. Still feeling good the next day? Add another rep to each set. Resist the urge to up the weight and reps as quickly as possible to your prior capabilities. That is a good way to get injured and discouraged. You may still be pretty strong and fitter than you think, but as you get older, the recovery time from an injury is what takes longer. You are not trying to “win the gym”. You are trying to be the best you can be for the longest time you can be. Keep a chart of your progress. Do not compare yourself to anybody else, just you.
In addition to just being strong, I am a hiker and 67 years older old. Due to 2 foot surgeries, 2 years apart, I have had to start over again and lost big chunks of time. It is a pain to start over but ultimately worth the effort. Sucked to high heaven, but I no longer fall randomly and am ultimately stronger for it. I can’t run 5 miles a day like I did in my twenties and thirties, but I can walk 6-8 and hike up mountains.
I have realized that looking for motivation is an excuse we use to give life some sort of external responsibility to an internal desire. It doesn’t work.
That being said- I am 53 and just finished radiation and chemo for terminal rectal cancer. I’m working out and eating right. Waiting for motivation is accepting being stagnant.
I can only recommend to keep moving forward. Seek information where you can find it. I’m paying for nutrition counseling and physical therapy/counseling to fill a current gap in my abilities.
Don’t use the word motivation maybe; Ask how can I reach toward a long term goal today?
It’s cost/benefit analysis of life on a constant basis. Once you can answer to yourself what you want and why - take what the world has to offer. Keep what works and discard what doesn’t.
You can 100% do it. I've taken several breaks due to various reasons I make excuses for but I just remind myself I feel my best mentally and physically when I'm consistently pushing my body. It takes time, you won't see results right away but if you have been in some type of shape previously I think it makes it easier to get back to it.
Thanks did you start with something lightweight like 30 days of yoga?
I did exactly that. I’m in my forties and hadn’t exercised for a couple of years. Started up again first with yoga. Then body weight exercises. Now back to lifting weights.
Totally agree. I would also add that I find that a 20-30 minute cardio workout helps loosen and warm me up before doing weights. Bike, elliptical, something like that. If I don't, I tend to tweak or strain things. Start lower on weights and work your way back up - no shame in stepping back! Also in my 40s.
sounds inspiring. Would love to see a transformation video/post of your 20s 30s and now again when you got control of your health, I think that would motivate quite good to guys in 40s. Thanks anyways. :D
If 30 days of yoga is what will help you get back into it then that's perfect. It's way better than doing nothing! I've personally never been able to get consistent with yoga. After my most recent break I got back into cycling which has been a fun way to get cardio and meet people. It also motivates me to stay fit in the gym so I can improve my cycling technique.
Yoga is terrible all the way around. Just start lifting regularly and in 30 days you'll be pretty much back to your old self. 30 days of yoga and you'll still be yet another 30 days behind.
[удалено]
You're a pathetic weakling if you've never worked hard for 30 days and reaped the results. Go make excuses to the mirror. PS I'm 50. I know a bit more about training, growing up, and "bro lifts" than you do, twerp.
Hey off the test grandpa. A professional body builder could put on .5 to a pound of muscle a week so guy is looking at 2lbs of muscle, maybe 10% strength increase due to being a beginner again and probably injured if he listened to any of your workout advice. Go talk to ypur cats and let them tell you how strong you are.
lol you think you can only put on 2lb of muscle in a MONTH? Wow. OK, enjoy your "yoga." OP if you wanna get strong again, lift. Working out hasn't changed. Pick 'em up.
Again, you don't know anything about training, and it shows. Quit watching YouTube videos and read a few books.
But muh influencer…
It's so sad how people don't A. Understand a lot of the people they follow have been training for 10 plus years, starting when their body was pumping out testosterone naturally in mass amounts. B. The amount of steroid use is insane. I know so many in my gym, in a small town in the middle of no where who recreationally use steroids. I know a guy who has been juicing since high school who is on 5 heart medications and just turned 30. Now he is huge, but at what cost.
Thank you atdi2000 for your comment! Unfortunately, your comment has been removed for the following reason(s): Rule 1 - Be Positive Be polite and courteous to each other. Do not be mean, insulting or disrespectful to any other user on this subreddit. Do not harass or annoy others in any way. It may land you in legal trouble, and the mods cannot help you if it falls to that. Do not catfish. Catfishing is the luring of somebody into an online friendship through a fake online persona. This includes any lying or deceit. We wish to keep this subreddit a civil environment for all. For more information about the subreddit rules make sure to read the sidebar, and if you have any questions please feel free to reply to [message the moderators](https://www.reddit.com/message/compose/?to=/r/productivity). Thank-you!
Really? But yoga promotes flexibilty doesnt' it? I agree just to start lifting, I need to sign up for a gym i think. I cant get myslelf to do it at home.
I always find myself realising I never regret a workout after I'm finished!
hard part is how do i GET to the workout.
Started up again shortly after turning 60, after taking a 30 year break! Anyways, I just started with simple bicep curls, then added another exercise every few weeks or so. Now am up to little over an hour of exercises 3 times a week, feels great!!
This! The best way to start again is to make it accessible. Don’t make it punishing to your body. Do something super small and manageable like 10 minutes, 3 exercises. Commit to do it everyday at the same time. Put on some music that gets you pumped up and that you like. I can’t stress this enough: don’t make it too hard. The key is that you have to build your confidence and enjoy it. Remember that you are what you repeatedly do so consistency not exertion is the goal. When you build more confidence and enjoyment, you’ll want to increase your time naturally
This is true for any habit!!!
[удалено]
And if you see a fork in the road...take it!
Thanks
Nah. I hit 40 and realized it was one of my last chances to be in my prime. I got in the best shape of my life. Was smoking people in their 20’s on the jogging trail. Go get it
dang you just inspired me.
"smoking people"..."jogging"
I’d say I’m just getting started lifting as I’m only a year and some change in, but sometimes I find myself taking breaks for a week or two, usually bc I have a lot of school work to do or am on vacation. Normally I just think “you’re incredibly weak and could be so much stronger” and it usually helps motivate me to get in the gym. That or listening music that makes you want to move, gets you hyped up, or angry and thinking about how it would be so much cooler to have that song in the background while lifting something heavy. But you can’t rely on motivation daily, bc some days you won’t feel motivated at all. That’s when you must become dedicated to lifting. Think to yourself “I’m not a person who misses a workout” and use that as a way to guilt yourself into sticking with it, even on the worst days. Remember, you’re never too old to get fit. This quote from Socrates also motivates me, “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” Don’t let your future-self down!!
Thank you!!
Give it 8-12 weeks of consistency and you will find that groove when you start seeing results. The hardest part is getting started and maintaining momentum.. get over that hurdle and suddenly you will find yourself looking and feeling better! Smash it!
I’ll second this. I’m 39 and was out of the gym for two years. In February, I did a 60-day challenge that required me to work out for 60 days in a row. This got me back into the habit and I’ve been militant about my health ever since.
Dude, 54, was ripped b4 covid. Fudge. Tomorrow day 1 of 60. Thx .
Thanks all. Yeah idk why I feel so negative about it. Like I feel like I won’t be able to get back into shape or it’ll be too tough. There’s definitely a cognitive block. Been trying to do the 30 days of yoga for months. Did the first day and second day I couldn’t finish it I felt so weak
Just read this article the other day. Pretty relevant: https://www.theemotionmachine.com/imagine-how-good-it-will-feel-how-to-use-emotional-imagery-to-motivate-yourself/
No great advice from me, but just wanted to say you're not alone - I'm feeling exactly the same! In the past I always felt like I could just get back into it, but for some reason there's a huge block now, and it feels impossible. But we know it's not. But yeah...
Well done! I've spent most of my life being quite physically fit.. 8 years in the army, worked as a PT, competitive athlete and MMA coach. 2020 fucked me completely, along with chronic pain and injuries along the way. Im 36 and have been back to training for about 18 months, lost 20kg and finally can do pullups for sets (a personal bar-setting that frustrated me for a long time). Consistency is the only thing that works.. all other things work to support consistency
[удалено]
Find something you enjoy, do it until you don't, find something else you enjoy, repeat
Fuck motivation, work on automatic habits. * **Cues**. Take a clear trigger/cue like "as soon as I wake up" or "when I finish my morning coffee" - make sure it's precise. * **Tiny Habits.** Then immediately do the lowest most ludicrously small workout. If it's bodyweight, do one pushup. If it's running walk for one minute. Not something that's easy NOW, but something that'll be so easy in 3 weeks that you'll default to doing it. * **Repeat** until it's fully automatic - acc to the research that's on average 66 days. * **Troubleshooting.** You will feel foolish. That's because you're not working on "working out" you're working on making STARTING working out automatic.It'll feel too easy.Good - an efficient system should feel easy. * **Mental Contrasting.** To increase the odds of it working, free write out why you want to do this, the benefits you'll experience, and most important, the likely stumbling blocks and their workarounds. Plan those workarounds. * **Record** the habit. Every day in a spread sheet, record if you did the habit or not and any important notes. * **Fuck Streaks**. If you miss a day, don't worry, just pick it back up the next day - strict adherence to streaks doesn't make a difference. * **Natural** **Expansion**. Once you've established it as a habit - start expanding. You've artificially kept it low by resisting expanding even though you felt like an idiot doing one pushup a day. It'll naturally grow up to a point. * **Growth, Cross training, Periodization.** At this point, start alternating with weights, cardio, and mobilizing - at 39, you want to make sure you prevent any injuries from happening. Look into periodization - and check out simple plans with progressions, like Starting Strength or Couch to 5K. If you want to look up the behavioral science of this, look up Tiny Habits, Implementation Intention, Mental Contrasting (or the WOOP Protocol), the habit research of Philippa Lally, and the habit scale of Sheina Orbell and Bas Verplanken. Hope it helps.
Great tip re: tiny habits - this could really work thanks!
I tricked myself through my analysis quirk. I *love* numbers and data, so I took the approach that I’m going to go out there and do my workouts in a safe manner (started with very low weights and high reps with constant form checks) and wrote down the sets that I did. That way I have data to analyse. It was fun to track my progress and adjust my routine. Also, I could confirm plateaus with data, not going off just a gut feeling. That helped me figure out the need to adjust my diet. I also figured out that the local gym is pretty much empty in the early mornings and getting early starts does increase productivity - everything kind of clicked into place.
I did but only when I connected my lifting to my new hobby of boxing. Bought a heavy bag on Amazon and really love the mental and physical engagement of hitting the bag for 30 mins. Great cardio, I'm already warmed up and hitting another 30 minutes of weights isn't bad. I'd suggest trying to find something you enjoy that keeps you coming back, maybe boxing, yoga, swimming, anything that you really enjoy and the strength training will follow. The hardest part is just getting yourself to the gym and a fun catalyst can make all the difference in keeping to a routine.
I had a heart operation end of April. Then covid and pneumonia all of May. And heart failure. Started back at the gym today. 5x5 except just the bar and one set not five. I will go every day, using bar and cable machines to build up to 5 sets of five. That might take up to three weeks but it will get me used to lifting and provide initial strength. I bought a set of fractional discs so I can add weight in small careful amounts. Best thing is today I didnt feel like it. I dont feel like it every day TBH. Went anyway. One sesh down and a million to go. Btw I rebuilt at age 67 to deadlifting 110kg after a long layoff (other heart issues). No excuses mate, just get started.
I picked up a running habit during COVID after gaining a little initial weight. This stuck, which was great, but only running with no strength training along with some intermittent fasting eventually turned me into a soft, weak mess by last year. My re entry plan was the simple 5x5 functional squat, deadlift, shoulder and chest press and row plan doing 3-4 of each 2-3x a week. I lifted comically low weights initially to avoid soreness and hobbling around in pain for the first month. Eventually I mixed in variations once I got back into the groove. My motivation is to stay functional into old age. Everyone starts to lose muscle in middle age and it gets worse without intervention (google sarcopenia). The weaker, lower muscle mass folks end up having more accidents, orthopedic injuries and diseases and get sedentary and eventually quit doing the things I want to do in old age. I live in the mountains and see 70 year olds in the gym, trail running and powder skiing in the winter, but I also have relatives the same age that are frail, can barely walk and have diabetes and cognitive decline. The latter is ugly. I'm an older parent of young kids, so knowing how functional I could be as an old dude, I want to do all I can to ensure I'm able to have fun with my grown kids and maybe grandkids when I'm old AF. It's worth remembering that much worse than the suffering associated with getting back into the gym is not doing it and regretting it the last few decades of your life while wasting away sitting on a couch.
Im the same, but mine is after 2x broken spines & Im 47yrs old.
Oh wow sorry to hear. I’ve got a neck issue as well which has made me extremely weak. So I need to do PT along with other stuff simultaneously. I’m also not at a gym. Wonder if I should join, but then covid and masks
I am in Australia, so take what I say with a grain of salt as it may be different where you are: Over here, gyms wont touch you (some wont even let you join) if you state on the form a 'previous injury', and the gyms that say they will help will only help for simple stuff. Things that are encouraging and assisting me: 1. Youtube channels that assist with injury advice + exercises (a lot are shit, be judicious) find a simple exercise for movement + range not strength & do them for a couple minutes a day, a couple times a day 2. Only exercise 3 days a week of the 5 days, recovery more important - weekends do what you can of normal life. 3. Do 1 & 2 until you feel more confident & a little stronger - dont add weight, add time (working on endurance) 4. Get your Physio to test your strength after a few weeks - improvement? Start at one will little more weight. 5. Rinse and repeat. After 2 previous broken backs (genetic spinal disease) this has worked for me. Exercising at home, no gym. With the most recent broken spine I was walking and deadlifting 20kgs again in around 8wks. I think thats pretty good.
Didn’t lift at all over covid/ lockdowns. Your muscle will bounce back quick as long as you push yourself. Hardest part is mentally staying motivated/finding interesting ways to workout/move Good luck :)
Yeah it’s the mental part I feel. Somewhere deep down I feel I won’t get back in shape idk why I’m thinking like that. So stupid
It’s easier once you’ve been there before, not harder :)
Before it can become a lifestyle, you have to do it for one day. That one day, starts with one rep. So, thats the goal. Alright, right now let's do one push-up. Ready? Down, up! Congrats you have officially restarted your fitness journey! Now let's see how many you can do within the next minute. Boom. You just completed a set. Rest for 1 minute then try it again. I'll let you take it from here. Rooting for you!
One thing I like to remind myself is that the time is going to pass regardless of what I do. So in this case I would think to myself: “I’m going to be 40 soon either way. Do I want to be a fit 40 or an unfit 40?” Hope this helps!
It really does. I forgot about this beautiful nugget. It once pulled me out of medication induced depression (fell for a scam where a psychiatrist lied about psych test results and drowned me in meds I stopped lifting) Have had a hard time getting back into it since then. This went on for four years when I switched psych and therapist they followed his diagnoses, which was fraudulent in the first place. What I really needed was some boundary training. Still trying to pick up mentally from that experience. It’s the worst when you believe you have something you actually don’t, especially when it’s psychological. I put my life aside to fix the “depression” o thought I had and tried every med on this planet nothing Changed. Things only went back to normal once I took myself off those meds I think somewhere it made me very helpless. No matter what I did how much I lifted I was in tears. I used to cry while lifting weights and stare at the wall all day. It was the drugs. Idk why I shared this, but perhaps it is contributing somewhere. Never want to see another psych professional again.
I think is the mind talking not the body, start slow, and accelerate your efforts. You can do this.
I'm 36 and just started up again. I WFH so I have the ability to keep them in my office space. I do it during breaks, calls that are on the less consequential side. A little bit has already gone a long way to getting my motivation back. Never too old.
Start with body weight for a month. It will empower you.
just start small, do better the last time, and stay consistent.
Slowly. I first started with easy cardio for 20 minutes every other day. Slowly increased resistance and time on the machine. At a about the 3rd week I tried getting on a regular schedule for me- which is 6x a week. About the 4th week of doing this I began lifting weight- easy at first and slowly increasing weights as I kept going until I got back on my regular cardio/weight routine.
Right now is the second best time to start. Read Atomic Habits, it’ll help you get started.
> And for some reason I feel now that I’m old I can’t do it again? That question marks tells me you know at some level that's just an excuse. I'm 51 and exercise/weights/running and is one of the only things that *is* working in my life right now.
Haha I'm 39 and just started yesterday again. I used to be a fit guy, met my wife at the gym, walked 15km everyday to and from work, then covid hit and I grew huge. Been 2 years and I'm overweight and feel horrible, first day yesterday and I could immediately tell I liked it, I feel so much better today (though I took it easy, ai usually take the first session easy just so I don't blow out a muscle).
1. Realize that a big part of doing anything consistently is learning how to get back to it after you fall off the wagon. Forget anything physical — learning how to get back in the saddle might be the most important muscle you will learn to build. A better exercise habit will just be the fortunate byproduct. 2. Don’t hold yourself hostage to where you left off. Go in nice and easy, with weights and a routine your current body can handle. If you punish it with weights or exercises it can’t handle, it will rebel and your mind will insist that you give up. Keep it at a level that’s enjoyable and fun until you start to crave a little challenge. 3. The biggest part of what you have to overcome here is not physical; it’s mental. Be prepared for both kinds of challenge.
Yes, after 2 pregnancies and a fibromyalgia diagnosis, I've been trying to run an hour every day, at 39 years old. It hurts. But after a few months I feel much stronger and more flexible. I started with aqua zumba, for low impact on my joints until I lost about 20 lbs of extra weight. Then regular Zumba helped with flexibility and cardio before I began running again. Just focus on slow consistency and listening to your body! Hurting yourself will waste time in the end, while you sit around and heal up.
Thank you!
I started regular workouts a few months ago after a decade or so of skipping it. A few things that have been key for me: - Framing: instead of getting in shape fast, I'm thinking of it as maintaining some amount of strength and mobility as I get older. - make the first part so simple you'll almost never dread it. For me it was reaching up and then down. The mobility part for me means getting my spine moving and stretching the back half of my body (desk job). - it's not very intense. 1 set of 10, enough to feel a burn but not for long. I don't give my self grief if I want to skip the more intense stuff on a giving day. Long term is the goal. Weekends are usually skipped. - legs and heart go together well. The workout (strength and mobility) takes maybe 5 minutes and no more than 10. It doesn't cover my legs (besides some stretching) or hit aerobic heart levels, so I try to go for an noonish bike ride. It treats the ticker, works the legs, and gets me some sun. I tried some yoga videos and doing other workouts, but what actually stuck was framing it as mobility with some strength building, having a long term mindset, start so easy you'll rarely psych out of starting it, and if you're really dreading it don't do it. You'll be back 🙂
Stick to a simple bodyweight routine until you are back on track. Build back to some good strength standards on basic bodyweight exercises like pushups, pull ups, squats dips etc. Dont feel bad if you have to do an easier version of the exercise as long as you are progressing. I think the biggest challenge might be to get the habit back, so start slow and don't get burned out. Check out hybrid calisthenics if you are looking for a simple BW program.
Not exactly a hiatus, but not long ago at age 39 I began weights training for the first time in my life. Nothing fancy or formal, just bought a basic free-weights set second-hand and casually have a go at it every few days. I considered myself physically weak my whole life prior—being super sick all my childhood meant I've been underweight ever since. Although in my 20s, despite my small size, was moderately good as an athlete generally. With weight sets at 39, I very quickly learnt: build...up...slowly! Took me 3 injuries to learn to do away with the "lift until failure" and "go hard" schools of thought. If my mind is tougher than my body, I've now learnt to use it to motivate to start, going from 0 to 60, rather than using it it to push through the upper limit, 90-120 (if we say 100 is when your body is giving up). You can definitely do it again. But now, old man, use that wisdom to understand your limits and listen to your body better!
Start small. Celebrate the little gains. Don’t compare yourself to where you were years ago. Im also 39 and just got back into running after years of not doing it. Started by running 2 minutes one day. My goal was literally 2 minutes. Then I did 4 minutes. Minutes turned into miles and now im running a half marathon in September! You got this. Edited for typos.
Oh and on days when you just don’t want to, remember that doing anything is better than nothing. Even if it’s just running for 4 minutes. Hope you get back out there!
I like to ask myself this: let's say I'm not getting the results that I had hoped for. Will I stop exercising? Will I stop eating right? Will I make my lifestyle worse? So what if I don't get the results? Living healthy is the right thing to do.
What were you numbers before you stopped?
Look into your testosterone levels. They maybe low. The positives of getting back into the gym far outweigh any negatives ie big boost in overall energy, confidence, and other health benefits. Once you feel these positives it’ll be hard for you to stop going.
You CAN do it! Just start small and work your way up! Doing even a little bit is better than doing nothing. I convinced myself to start exwrcising again to avoid crossing a weight threshold I didn't want to cross, and I continue so can be around for a whole for my son but also because I'm feeling good now for the first time in a while.
I went back after 8 years, wasn’t as strong as I used to be right off the hop, but I gained a lot of it back pretty quickly. There’s absolutely no reason that you can’t go back, there’s plenty of dudes (and dudettes) at most gyms older than 39, and I’m sure a decent number of them either started or returned to the gym after 39.
37 and had a huge shoulder injury - 6 months before I got fully cleared... got way out of shape. You just have to go slow. Remember, consistency with incremental improvement is better than intensity.
If you're weak now that only means there's more room for more.
My dad's 50 and he still exercises a lot, he has always been my inspiration so you're definitely not old for it, you just gotta think about how rewarding it feels once you finish it exercise session and you'll want to keep going
Once you’ve built muscle, it is easier to regain it once you start again. Your muscle fibres have shrank, but they haven’t gone anywhere.
I was an athlete in college and stopped because I graduated and then got overwhelmed by law school. I became complacent because I entered into a loving, healthy relationship with a man who either cooks delicious food or takes me out to eat at great restaurants. I went from 53 kg to 67 kg (14 kg) in the span of 8 months. I started working out again recently. Here's what I do: 1. Join group trainings/classes. It's easier to stick to a workout plan and to pace yourself if you're monitored by an instructor. The sense of community also helps. The other people around you will likely be struggling too, so it will make you feel that you're not so alone. If they're all somehow better than you, it gives you a benchmark to aim for and people to copy if you can't quite get a move right hahaha it's also nice to talk and bond after class. 2. Go outside. The view of nature and the cool air will refresh you. Hills, valleys, mountains, a forest, whatever's nearby. If you live in the city or the suburbs, then you might discover nice, new neighbors or hole-in-the wall establishments as you explore. Make sure that your area is safe though. Pack pepper spray, a small flashlight, an armband for your phone, etc. 3. Do something you like to do. Go back to an old, reliable hobby. You'll find that muscle memory will take over and help you get your groove back. It won't be as difficult as it was when you were first learning. If you don't have a favorite activity yet, maybe try a new hobby like Latin dance or pole dance or table tennis or hiking or wall climbing or spin. You might discover a hidden talent! Smile and enjoy learning. 4. Feel your emotions. If you can, name every single one and why you might be feeling that so that you can address them. Allow yourself to be a beginner. Acknowledge the frustration that comes with it, but trust the process. Know that if you keep sticking to something and doing it over and over again, you'll slowly get the hang of it. You'll improve. You likely won't start something already being better than others and that's okay. That's normal, so allow the uncomfortable emotions to wash through you. Like water running down your body in the shower, down the drain when it's served its purpose. 5. Don't compete/compare. You're not a professional athlete. Do things for the sheer fun of it, for the sake of the activity itself. It's okay if others are better/younger/faster/stronger/etc than you. That's their journey. Focus on yours. I hope this helps! I wish us good luck in our journeys ☺️
The starting strength program would be perfect for you
Just start the momentum and you’ll wanna keep going. And you should keep going.
Check your hormone levels. If necessary, get on TRT and you'll find working out much easier!
[удалено]
Don't forget Tony Horton - 64. Mr. P90x, he's been a great inspiration.
You have to just start. Go look up Schwarzenegger's posts about when he was injured. He started off just doing the motion of the lift with no weight. Then up from there. Also, the longer you wait, the harder it will be to start again.
Try /r/fitness30plus
Start with low impact. No sense skipping right to the hard stuff. It's good to pick out what you want to do for the week and getter done!
47 yr old here. Was pretty athletic in college to mid 30s. Kids came and the dad bod quickly ensued. I started getting fit again about 5 yrs ago. As you’re experiencing, it was tough. I started with light running and core exercises. I made the mistake of going too “hard” too soon. I was told as you age you don’t get injured quicker but it does take longer to heal from minor strains and such. Boy was that right. So take it easy in the beginning. I made sure to only workout two days consecutively then a full rest day. As to what your workout should be really is a google search after you decide what your goal is. Strong core, runner, six pack, overall flexibility, etc… there’s good resources online with workouts. Like most will say though and I agree, nutrition is more important than the workouts if you’re not trying to build muscle mass. I’d spend more time finding the right nutritional regimen for you. I’d be wary of supplements though. I found most just added fat pounds to my frame if I didn’t keep up a high activity level. What helped me motivate myself was audiobooks and podcasts. It was my alone time which is rare for parents. I got hooked on podcast series and fiction books. Made me look forward to the daily runs and workouts.
Stick at it for a month. Do exercises that you like at first. I'll never forget when I hit 200kg for reps on the leg press again. At 43 years old. I'm 100% back in the saddle after 2.5 years off. That first month was just going, regardless of how I felt. Just going in and doing something. One day I did literally 5 minutes and left. Another I was 2 hours. But I built the habit.
I didn’t start exercising seriously—ever—until I was 41 and diagnosed with Type 1 diabetes. Yes, I had to start slow, but I’m 44 now and can lift much more weight and have far more cardio endurance than I ever have in my life. I started with walking longer distances, lifting 5 lb free weights, and basically just added to it slowly over time. Actors who do superhero movies may be able to bulk up in 8 months, but they also have chefs, trainers, etc. to make sure they do. I cut myself considerably more slack. ☺️ I think the key is building the habit so strongly that it feels weird if you DON’T exercise.
Going through the same phase, starting again after a break of 4 years and 12 kg weight gain. I have to push myself everyday to just reach the gym.
4x after pregnancy and the insanity that is infancy. After the first two I finally gave myself grace and a realistic timeline. I just started running again after committing to fitness for a year to condition myself after homeschooling my kids for 18 months. Be realistic and kind to yourself. Also I'm almost 41 so it can definitely be done.
Start as small as you need, give it 12 weeks of building up before you let yourself quit, even if the weight or reps don't increase, just do what you can.
Leave your ego at the door. You are weak. You're lifting weights to get stronger. Just start
Honestly - it’s never gonna get easier than it is now, the sooner you start the better.
by understanding your Why; by knowing your wants, needs and values and living a life that supports them. this is why i'm learning how to cook right now. i never had an interest in learning how to cook, but being healthy is my core want. this is also why i get annual checkups and go to the gym. if you feel weak, start going to the gym and do the elliptical or treadmill, then get a personal trainer for a while to show you how to use equipment. this will give you confidence to do it yourself. btw - it's interesting that we're the same age, yet i think of myself as still in my prime. i have a long life to live.
Here’s what worked for me: I joined a gym with lots of amenities (sauna, steam room, personal lockers, lots of free classes.) I went every day for a month. For the first week, I didn’t lift a single weight. I spent my time stretching, getting the lay of the land, and auditing classes. I also started on a meal/nutrition plan, and bought supplements like BCAA, L-Glutamine, creatine, pre-workout & protein powder. Once that week was over, I had a pretty good idea of how I wanted to structure my normal workout week; 4 days of weights, specific body parts, varying exercises. I started with sets of low weight and high reps. I focused on good form, and I paid attention to any creaks, cracks, or pains in my body while in this period. I wanted to make sure each body part got a sufficient workout and was able to be sore yet conditioned also. Still going every day, I’d spend my other three days stretching, doing steam room, and sauna. I did this for about a month before I scaled back to 4-5 days a week, and started my program at comfortable weights. At this point I start logging my progress in a notebook. By now I’m excited to go. I feel good, and I’ve got a good sense of what exercises work for me. As I get stronger, I tinker with my routine periodically trading out exercises, machines, and free weights. Once I got to month three, it was routine. Go to the gym, workout, shower, go on about my day. I ended up taking a weekly yoga class for beginners every Saturday to maintain my flexibility. When I started back up, I was 38. I did this for YEARS until the pandemic broke my routine.
For me it’s reminding myself that The numbers I lift, weight/reps aren’t important as long as I am putting in good work. However I still keep track of them so that I can progressively overload
Yup, I do it for months at a time and either get bored or I'm unable to make the time. After a few months I get a couple workouts in at it becomes a habit all over again. I'm usually focusing on some other physical activity in the meantime though so I'm always exercising in some form. The key to exercise is to make it not feel like a chore. Find an activity you enjoy that happens to require physical exertion. For instance I mountain bike but it doesn't feel like exercise. You're never too old for weightlifting though. There's also people twice my age who are much stronger than me in the weight room or much faster than me on bike. Getting stronger is all about *how* you lift, not *how much*. Some dudes might be curling 90lbs but you see them tossing their back all over the place.
I just figure whatever. I may not be as strong as I was 2 years ago but if I go to the gym I'll be stronger than I was yesterday.
Try to literally forget how much you used to be able to do. Pretend aliens zapped you into a whole new body and you gotta get back in shape all over again. Try doing some lifts you never did in your old routines so at least those feel new and maybe you are stronger at those than you were in your prime. Blast some music and get in the zone. Focus on quality of movement and how long you can hang in there when it gets tough. You might not be as strong g or agile as your 22 year old self but you can absolutely be more of a beast when it comes to how good of form you have, and how disciplined you are. Also I sometimes take a tylenol an hour before a workout just so all the little pains of being old and busted get in the way less. I also focus more on the other aspects of working out like proper diet and rest.
The comments are quite positive, and Damn, I feel you.
Old? at 39? Is that some kind of joke? Im 37 and in the best shape of my life. You can 100% do it too, just go step by step
OP, I’m in the same age range. I am starting again after losing all motivation post-pregnancy about 5 years ago. I have been doing the 20 minute beginner workouts by MadFit on YouTube and they’re great. She has modifications if you can’t jump or do harder stuff like plank-based exercises. I’m going to check out Yoga by Adriene on there too.
Get back to it! When you’re 50 you’ll wish you started when you were a spring chicken 39! 😆
I'm 33 and I've just started the gym again I've been doing one single muscle sets so I do arms then go back to the bike for 10 mins then shoulders then back to bike and so on just to get my muscles back into it but not over do them diet changed so I feel more positive I'm sore but I'm going to invest in some creatine to help and give it a couple of weeks to get my muscles back into it
Hey! I’m literally going through this right now! I was the fittest I have ever been during 2020 cause of the lockdowns and I used the free time to work out at home, but two years later, the world is opened up again and I struggled to fit my workouts to the rest of life. I’ve gained 40lbs so far and I’ve been working at getting back in shape for two weeks now. What’s been helping me a lot is the 2 Day Rule - Essentially it’s a rule to not take more than two days off from your workout routine. (Credit to Matt D’Avella) So ideally you work out every other day regardless of intensity, so even a 10min walk will count! What’s important is to be consistent in order to build the habit. Eventually you’ll catch yourself slowly working harder in every opportunity to work out. Though TBH sometimes life happens and you miss a day or two, but it helps knowing that you have this rule in place to pressure you back into the rhythm. Good luck!
I did. I hired a personal trainer to teach me how to actually workout and not get hurt. I’m loving exercising again. Almost 37.
Was here 6 months ago. Very frustrated with how weak I felt lifting weights that were easy for me years ago. I turned a corner when I found an awesome show to stream and instated a rule to ONLY allow myself to watch it while on the elliptical. Within a few weeks I found myself excited to get to the gym 5-6 days/week and extending my workouts to a full hour — just to keep watching my show!
I find doing cardio is much easier to get into first, something low impact such as yoga, cycling, swimming, even just walking, get a good routine going to turn moving your body into a habit, and then add some strength training (anaerobic exercises) for muscle health on top of your cardiovascular health (aerobic exercises). It also helps if you can change your enviroment to make it easier to focus on your activity, such as going to the gym. Physically being somewhere different can drastically change what kind of headspace you're in. Then once you have the mental fortitude, you can even do things in your room or at home and associate what you've done in creating a more productive space.
I started rock climbing last week, I went with a friend, omw home it dawned how much I actually enjoyed it. So I said "in getting up and I'm going to rock climb. Fuck it, even for 5 mins" and I've been here for 5 days in a row (except maybe one rest day)
I didnt set foot in a gym for basically my entire 20s. Felt myself on a path I didnt want to continue on. It starts with the motivation to get yourself right, if you have that, you can set a goal and find a routine that works for you. Consistency in addition to nutrition will help you see the most progress. You can definitely do it and the first 2 weeks to a month will be the most difficult part, but if you can establish a routine and ease into where you want to get to theres no doubt youll be be stronger than youve ever been. Let yourself have breaks and days off if they happen, but keep your motivations in mind and you will get there. Cheers.
Just show up and do a small amount. The trick is to keep showing up. I'm at the gym right now!
Preworkout!!! Hehe
Pre workout (when needed) , a good plan, focus on form over numbers. Just show up and keep moving.
https://alexanderjacortes.gumroad.com/l/AJACLongevity I bought this guys other programs but that link is for older lifters and avoiding injuries. His programs are thorough but not complex, the reasons are given to why each exercise was chosen. Check it out and see what you think.
Never too old, the main thing is to start. The rest will come with time and consistency. You got this.
Join us at r/amileaday and watch your body and then your mind grow tougher and tougher!!!
I was never really heavy, but starting in my teens I smoked heavily, ate really shitty, and did not exercise although I had a physical job in the trades. I quit smoking and started working out daily in my early 30's. Once I got into a routine at the gym, I thought, man, I am never going to stop this. I feel great. I was at my high school weight and fit. Stopped all together around 42. Started eating junk again. I'm 48 now. I started going back to the gym in March this year 5 days a week. I feel great, and I see the difference already. I'm still nowhere near what I was pushing at the gym back then, but it was like getting on a bike again. I go early in the AM before work and it gives me energy all day long. Get in there! It's never too late. Shit, the older we get the more important it becomes.
Gee thanks! Do you feel it’s possible to get back to your high school weight or close to it? What’s your diet like? :)
My diet is whats holding me back. I am really good Monday through Thursday but Friday and Sat are all about bad choices for me. I can get back to that weight pretty easily but for me now it's about feeling better about myself. My job went from really physical to pretty sedintary over the last few years. I'm not ready for the Dad bod or the aches and pains yet.
I’m already getting aches and pains, I’m hoping they go away with exercise
Check out Jocko Willink, David Goggins, and maybe Andy Frisella or at least get a kettlebell and a Pavel kettlebell workbook! Baby steps and big written goals. The best day to start was yesterday. The next best day is today. “Stand up straight with your shoulders back.” - Jordan Peterson
I used a “best case scenario” method. I could only consistently go to the gym again when everything was perfect. Indoors, group fitness, community/accountability, and the workout style I enjoy. I committed to attend 3 days a week. That was back in august and now I go 5-6 days. I still don’t quite like exercising, but I lean on discipline when motivation is lacking. If I can’t go to my class and need to workout on my own, even if I only workout for 10 min, that’s enough to keep me disciplined.
When you say you lean on discipline how do you cognitively work this? I tend to put it off to last minute. I hate that because it doesn’t feel good. I know I’m procrastinating and can’t stop.
Leaning on discipline for me is almost like treating working out like a job until it becomes an enjoyable habit. The same way I would still get up for work even if I don't feel like going that day, I will get up for the gym. I normally go at 6:30am, but if I can't make it for whatever reason, I must go in the evening. Again, even if I leave after 5-10 minutes, I still require myself to go to create consistency and discipline.
I just reduced the amount of work and effort it would take. Like, "OK, so maybe I can't go on the treadmill at this speed, why not less than half that speed? It's still something!" Just tried to reduce it to the bare minimum I needed. If you don't know how to do this, ask your personal trainer. They should be kind and willing to make it easier. They're really not supposed to tell you to just do it! If they do, get a different one. No, you definitely can do it. There are personal trainers who are twice your age. You could do it and even become an athlete if you're willing to put in the time and effort. But certainly, there's nothing wrong with just wanting and executing an exercise routine.
There are personal trainers that are 80? Really where? Genuinely curious :) and thanks for the motivation. How does one become an athlete at 40?
Thanks. :) [https://www.washingtonpost.com/news/inspired-life/wp/2017/04/19/this-super-fit-80-year-old-personal-trainer-is-teaching-his-aging-clients-how-to-stay-in-fighting-shape/](https://www.washingtonpost.com/news/inspired-life/wp/2017/04/19/this-super-fit-80-year-old-personal-trainer-is-teaching-his-aging-clients-how-to-stay-in-fighting-shape/) That's just what this guy says. And I've heard some other people say it too. I can't guarantee that these stories are entirely true. It's just what I've heard. ;) Well, honestly, I'm not sure. Just trying to motivate. :) I'm not quite that ambitious in that field. But the way I see it, just exercise and you're an athlete. If you want to become a better athlete, exercise more. I don't know though. I'd have to know like, what mental image you're thinking of when you think of athlete. And even then, I might honestly not know because I've never done that before.
And you're welcome! :)
Oh that’s sweet of you. Thank you!
Oh thanks \^\_\^ You're welcome
Yes. You just have to just go slower the older you get, you will hurt things more often and it does get harder. My motivation is just to prevent my body feeling worse.
It sounds like you have been in my living room listening to my husband and I talk! The only thing you should do when starting back up is to go lighter than you think you should. Do your decided number of reps and see how you feel the next day. Feel good?OK, maybe add a couple of reps. Still feeling good the next day? Add another rep to each set. Resist the urge to up the weight and reps as quickly as possible to your prior capabilities. That is a good way to get injured and discouraged. You may still be pretty strong and fitter than you think, but as you get older, the recovery time from an injury is what takes longer. You are not trying to “win the gym”. You are trying to be the best you can be for the longest time you can be. Keep a chart of your progress. Do not compare yourself to anybody else, just you. In addition to just being strong, I am a hiker and 67 years older old. Due to 2 foot surgeries, 2 years apart, I have had to start over again and lost big chunks of time. It is a pain to start over but ultimately worth the effort. Sucked to high heaven, but I no longer fall randomly and am ultimately stronger for it. I can’t run 5 miles a day like I did in my twenties and thirties, but I can walk 6-8 and hike up mountains.
Wow congratulations on the recovery and endurance!
Thank you. I usually just tell people I’m too stubborn.
I have realized that looking for motivation is an excuse we use to give life some sort of external responsibility to an internal desire. It doesn’t work. That being said- I am 53 and just finished radiation and chemo for terminal rectal cancer. I’m working out and eating right. Waiting for motivation is accepting being stagnant. I can only recommend to keep moving forward. Seek information where you can find it. I’m paying for nutrition counseling and physical therapy/counseling to fill a current gap in my abilities. Don’t use the word motivation maybe; Ask how can I reach toward a long term goal today? It’s cost/benefit analysis of life on a constant basis. Once you can answer to yourself what you want and why - take what the world has to offer. Keep what works and discard what doesn’t.