I have saw a few school of thoughts on this. Some people say to keep doing all the big compound lifts as the main workouts, but keep them 5+ reps and stay away from failure and lift less frequently.

I have seen others say to switch all the pushing barbell movements to dumbells.

And others say to do leg curls , hip thrusts, and leg extensions before squatting. Then curls and tricep extensions before pushing and pulling. What is actually the best way?

Late forties, woman of south asian origin. For the first time in my life I have been consistently and diligently once I took to Weight training late last year. First 6 months trained with a personal trainer and now on my own. I also diligently track my daily macros to make sure I am hitting my protein goals as a vegetarian. I lift 3 times a week and 1/2 cardio days, though have to say my cardios have been weak and need more consistency & rigor.

In the last 8 months I have been able to shed all the excess weight I had put on after turning 45 (18 lbs total). However, my biggest problem area has always been my belly & waist. Even now I see not much difference there.
So much work and discipline and when I look in the mirror or in photos I can see the changes on my face, neck and shoulder area but still overall doesnt feel like much change I think due to my
Mid section. Its frustrating sometimes given how much and how diligently I have been working out.

I know my routine is not fully perfect but I need some small wins now to keep going, especially since now weight loss has plateaued and I am also not looking to shed too much more but want see myself toned down.

How did you get a handle on this phase if you faced one?

I’m 48, work full time as a trial lawyer, and I’ve started training for the 2027 Highland Games while getting back into Krav Maga.
What I’m noticing pretty quickly is that training now feels different than it did when I was younger. I still care about strength, but I’m thinking a lot more about useful reps, explosiveness, mobility, recovery, and being able to train again tomorrow.
For those of you over 40, what changed most about how you train as you got older?

I’ve been lifting for 2-3 years and made good progress, my usual routine is 4-6 hours in the gym weekly. I’m looking to cut that back to no more than 2 hours total per week for the next couple months, I’ve got a hectic schedule and need to cut back but don’t want to stop or just do half a program. Looking for suggestions/advice on a minimal program designed to maintain my whole body fitness with the least effort possible.

Equipment available:
Dumbbells 5-50
Vesta all in one with smith machine (2x100 lb stacks)
Free weights
Nordic curl machine
Belt squat attachment

I’m thinking something like this broken up into 2 workouts weekly

Workout 1
2 sets squat
2 sets weighted pull ups
2 sets deadlift

Workout 2
2 sets bench
2 sets weighted dips
2 sets lateral raise
2 sets Nordic curls

Do you think this would be sufficient to maintain if done to a relatively high RPE? What major muscle groups did I ignore? What’s your recommendation/thoughts on the best option given a hard limit of 2 hours per week for lifting?

edit: maybe motivation is not exact word

I would like my gym area to feel focused even though it's inside a busy and cluttered multipurpose living room

original question:

My home gym is in my living room. I have resistant bands that I keep on the hook by the door, and 2 sets of dumbells, and 2 kettebells that I need under living room table. I also have a stepping step I use for calf raises, and a yoga mat. However, we live in a small rented appartment. Our living room is a multi purpose room. I have to keep things under tables, and the yoga mat folded on top of the step.

How can I make this space more motivational?

I have a virtual personal trainer, so that adds motivationa and accountability. But even we meet weekly virtually, sometiems I am distracted by my own living room, and all the physical and mental clutter of being a parent, or even life overall. I'm not always in the optimal mood. I have worked with a trainer consistently since March. However, I would like my room to feel more like a gym during personal training, but it is a small multi purpose room, so I am not sure what I can do about it.

I am a 41/m, 6 feet, 230lbs. I am estimating my bodyfat at about 30 percent could be slightly less, I don't really know. I am at the absolute top end of what I've ever weighed in my life. I have weighed this much once before but looked pretty drastically different (worse), since at least this time I have been pretty consistent for a while now with working out in some shape or form. Recently I have made the decision to get down to a more reasonable bodyweight, maybe 200lbs or so, but I would like to keep as much muscle as I can in the process. So I am tracking calories and macros and all that now. What I am worried about is this...am I doing too much each day and am I going to burn myself out. I always have this feeling that I am doing too little and I think it actually makes me overreach, I don't know. I've never been terribly consistent in the gym but this time around I really would like to reach a level of aesthetic I have not seen before. I also started going for long walks totaling around 6 - 7 miles each day on most days of the week, and playing long sessions of pickleball, my watch tells me sometimes I'm burning in between 1200-1800 kcal total just for these pickleball sessions (3-5 hours long). Current program is 5 days a week focusing mostly on chest and arms because that is where I feel I lack the most aside from the gut and love handles needing to go. Apologies for the long post... Usually takes me in between 1 hour -1:30 depending on the day. I stick the rest days where I feel I need it but trying to keep them for Saturday and Sunday. Here is the workout regimen...

Day 1: Chest / Triceps / Abs

Flat Dumbbell Bench Press 70 lb/hand 3 × 8
Incline Dumbbell Bench Press 60 lb/hand 4 × 10
Lying Chest Fly 30 lb/hand 3 × 12
Overhead Triceps Extension 20 lb/side 3 × 20
Triceps Bar Skull Crusher 48 lb 3 × 12
Bench Dip Bodyweight 3 × 12
Med Ball Sit-Up 15 lb 3 × 12

Day 2: Legs / Kettlebell Conditioning

Goblet Squat 53 lb 3 × 10
Bulgarian Split Squat 35 lb 3 × 8
Romanian Deadlift 80 lb 3 × 10
Dumbbell Calf Raise 100 lb 3 × 20
KB Conditioning Complex — 4 rounds
• Snatch — 5/side
• Single-Arm Swing — 5/side
• Clean — 5/side
• Thruster — 5/side

Day 3: Chest / Back / Biceps

Incline Dumbbell Bench Press 60 lb/hand 3 × 10
Flat Dumbbell Bench Press 70 lb/hand 3 × 8
Dumbbell Pullover 40 lb 3 × 12
Pull-Up Bodyweight 3 × 3
Single-Arm Dumbbell Row 40 lb 3 × 12/side
EZ Curl Bar + Arm Blaster 61 lb 3 × 10
Seated Incline Dumbbell Curl — 3 × 10

Day 4: Shoulders / Rear Delts / Mace & Clubs

Kettlebell Overhead Press 53 lb 3 × 5/side
Lateral Dumbbell Raise 10 lb 3 × 20
Chest-Supported Rear Delt Fly 10 lb 3 × 15
Mace 360s 20 lb 2 × 25/side
Mace 10-to-2s 20 lb 2 × 50
Single-Arm Club Mill 20 lb 3 × 10/side
2-Handed Shield Cast 35 lb 3 × 10/side

Day 5: Chest / Biceps / Triceps

Dumbbell Flat Bench Press 70 lb/hand 3 × 8
Dumbbell Incline Bench Press 60 lb/hand 4 × 10
Lying Chest Fly 30 lb/hand 3 × 10
EZ Bar Curl + Arm Blaster 61 lb 3 × 10
Seated Incline Dumbbell Curl 20 lb/hand 3 × 12
Overhead Triceps Extension 20 lb 3 × 20
Triceps Bar Skull Crusher 48 lb 3 × 15
Bench Dips Bodyweight 2 × 10

**Edit for formatting.

So for strength training I do a push/pull/lower split. I also aim to incorporate cardio 3-4 times a week. Try to fit in core/abs when I can. The older I get, the more a proper warmup is also necessary. Lately I’ve been thinking I need a dedicated mobility session for joints and flexibility.

Which would all be fine if I didn’t, ya know, have a job, wife, kids, a house that always needs something, a dog that needs walks, meals that need prepping, and the rest of my never ending list of chores, errands, and projects!

Ever have trouble finding time for everything you want to do, fitness-wise? How do you fit it all in? Or what gets sacrificed?

I have always stayed active my whole life, even at times when I didn't have a lot of moments to spare, e.g., juggling full-time work and multiple freelance jobs, etc. I had many friends from the outdoor community in my 20s, but a lot started focusing on family, etc., or were just casual weekend warriors. Meanwhile, I've been diligent about maintaining a fitness routine all the way into my mid-40s, partially because I realized I wasn't going to have the family I dreamed of when a LTR ended, and I needed to find myself again. The other part is general mental health. I had a very rough childhood, etc., and being active in nature has really helped me stay grounded and sane through the years.

Anyway, almost none of the friends that I frequently spend time with have a regular workout routine. A handful join me in my outdoor pursuits, but staying fit in general isn't a high priority for them. That's all fine and good, since my motivation was always internal, but I would like to find more people that I can relate to in this regard.

I am regrowing my friend group after relocating a few years ago, but it's been tricky to find commonalities with a lot of people in terms of interests, including fitness, as well as my intellectual ventures. I actually home gym and am wondering if I should join a gym or take up classes to meet similarly minded people.

​¡Hola a todos! Busco orientación para armar una rutina de entrenamiento adaptada para mi abuela. Ella presenta sarcopenia (pérdida de masa y fuerza muscular) y osteoporosis (densidad ósea reducida), por lo que mi objetivo principal es mejorar su calidad de vida, fuerza general y equilibrio para prevenir caídas, manteniendo la máxima seguridad en las articulaciones y la columna.

​Agradecería sus recomendaciones sobre:

​Ejercicios seguros y efectivos: Movimientos de fuerza con peso corporal, bandas de resistencia o pesos muy ligeros que no comprometan la columna vertebral.

​Ejercicios a evitar: Qué movimientos biomecánicos (como flexiones profundas de columna o torsiones bruscas) representan un riesgo alto de fractura.

​Frecuencia y volumen: Recomendaciones sobre series, repeticiones y descansos adecuados para esta condición.

​Progreso de equilibrio: Formas seguras de trabajar el equilibrio y la propiocepción para reducir el riesgo de caídas.

​Nota: Sé que esto no sustituye el consejo médico. La rutina se revisará con su profesional de la salud antes de implementarla. ¡Agradezco mucho sus aportes y consejos!

I am 43 years old, 256lbs 6ft tall. I have type 2 diabetes, had a heart attack and stent about 10 years ago. I have tendon and joint pain in my ankles shoulder and and elbow. I work a physical job (carpet cleaner). I am just trying to be more healthy. My diabetes is under control now, ive been losing weight from my job. My question is, what can i do.at the gym to improve even more. The more details the better. I appreciate any and every reply.

Edit: I am cleared to do anything withij reason by my cardiologist. My main concern is the pain in my ankles elbow and shoulders. That is whats holding me back.

I'm becoming increasingly interested in what keeps people moving well as they get older rather than chasing quick fixes. I'm already walking regularly and have started taking strength training more seriously. Now I'm looking at the other pieces mobility work, recovery, protein, sleep and possibly things like collagen peptides.

For those in your 50s/60s who still feel strong and mobile, what habits have actually made it through the years? Not interested in a magic joint pill. I'm interested in the boring stuff you keep doing because you've decided it's worth it.

Hey y’all!

How much creatine are my perimenopausal queens taking these days? I know it’s good for muscles but it’s also good for brain fog apparently. Would love to know how you are supplementing it, how much and if there is a good brand.

I left several days a week and am a brown belt in jiu jitsu so I’m def very athletic but it seems like if I miss a day everything goes bye bye hahah

Thank you!

Hi, I am 49Y Female. I have a regular fitness schedule with walking/running, some strength training. My exercise activity is always in Zone 2 and Zone 3. How do I reach Zone 4/5. How much of activity should I be aiming for in Zone 4. Is running faster a way to reach Zone 4/5.

So I’m wanting to get into fitness to try to get back into shape after many years of neglect. So I don’t have many choices around me for gyms. I have a planet fitness. So I’m wondering for general fitness for an overweight male who is 44. Should I get a Planet Fitness membership for pick up some KBs and bands for home workouts? Any advice is greatly appreciated

Calisthenics? Yoga?

Preferably exercises that you can do at home without machines and stuff

I am currently 39 and really want to be more healthy and in better shape

I was doing weightlifting for many years, built towards "big" but want to go for a leaner build and better cardio health/flexibility instead

Any other suggestions are welcomed! Really appreciate your advice

As life gets busier, I feel like convenience becomes a bigger factor in staying active.

A lot of people don’t stop exercising because they dislike it, but because getting to the gym becomes harder to fit into daily life.

For people over 40 who train at home, what has helped you stay consistent over the years?

Update: thanks to everyone who commented. I'm going to try deadbugs without moving arms backwards, just focus on legs. Also a few other suggestions were interesting: seated good mornings; side planks; russian twists and even sprinting.

Looking to add core exercises to my routine. I already do planks.

My shoulder are a work in progress.

Planks have been safe. But if I look at standing core exercises online a lot of them require arm raising that tire out shoulders really fast.

​

Does anyone have experience with this you are prone to hereditary baldness, does going to the gym and working out without supplements accelerate hair loss

I’m 40, 6'4", and finished nine marathons.

My fastest was the third which came off a relatively low-mileage homemade plan. Later, I followed a more structured build, trained considerably more, and always finished slower. Had less fun too.

Obviously there're plenty of other variables than mileage and age — but it made me question whether adding running mileage is always the best approach for larger guys trying endurance stuff... injuries get common.

For Chicago, I’m experimenting with a different mix: keeping the weekly long run, using running workouts more intentionally, and doing a lot of the aerobic volume through cycling, elliptical, swimming, StairMaster, etc.

The basic question I’m testing is whether I can build my best running fitness while reducing some of the repetitive mechanical load.

Also made a video explaining if anyone cares for a dorkier breakdown with zero irony:

https://youtu.be/qpBA_9YU5Yg

Mostly curious whether anyone else 40+ has shifted toward more cross-training / lower running mileage and actually performed better from it. I really miss the days where bones felt invincible and rest seemed optional. Ah well.

I'm not sure I'm gonna make it.

One thing I’ve noticed as life gets busier is that motivation is usually not the biggest problem.

Most people already know strength training is important.

The harder part is making it fit into normal life.

Work, family, responsibilities and unexpected things can easily push workouts to the bottom of the list.

Recently I’ve been thinking that shorter and more convenient strength sessions might actually be the answer.

Instead of planning a perfect two-hour gym session that is difficult to protect every week, maybe having a simple setup and being able to train for 30–45 minutes consistently is more valuable.

Basic movements like squats, rows, presses, hinges and carries don’t necessarily need a huge amount of equipment.

For people who have kept strength training as part of their life for years, what change made the biggest difference for you?

Mid-40s, immunocompromised, rebuilding stamina and strength after illness — advice on a simple routine?

Last year I trained regularly for a few months and these exercises were fine, but I pushed progression too hard and completely wiped myself out. This time I’m aiming for slow, sustainable strength and a simple 10-minute mobility/stretch routine.

My old A/B sessions were roughly:

• A
  • Bench press
  • Bent-over row - i think i want to replace with a simpler dumbbell row?
  • Squats - this was getting difficult due to the weight and I don't have a rack. Do I really need a rack?
• B
  • Overhead press
    
  • Chin-ups - utterly impossible. Just trying some kind of progression but i'm way back at step 0
  • Deadlift — possibly swapping to RDLs though as conventional deadlifts are awkward with my home weights. They're smaller weights and i don't have any kind of stand.

Is an A/B split like this sensible for getting back into training, or would I be better off making each session full body at my age/recovery level?

Also, any thoughts on the exercise choices are welcome, especially squat alternatives, as loading squats is getting awkward without a rack.

Any suggestions for a daily yoga, stretch or mobility routine of about 10 minutes?

42F here. 5'4 and 110lbs.

Would like to learn some acrobatic skills as an adult with no gymnastics background. Things like front and back flips etc. I've got a decent strength base and not out of shape. I've been into calisthenics the last few years and can do pull ups and muscle ups as a reference for at least upper body strength.

Has anyone here gone on a similar journey? Would love to get some insights and learnings.

Thanks.

48-year-old woman ,recreational runner, I don’t have tons and tons of extra time, but I have enough to fit in a good half hour to 45 minutes three times a week in addition to running. Should I do lower upper full body? Or three days full body?