Weight plan for someone with back problems 40 yo M

Start Pilates with a knowledgeable instructor. It’ll greatly reduce your back pain...did for me.

And to lose some weight, move more and eat a little less (or smarter).

I guess build muscle. Don't really need to lose weight but could cut 5% fat or less. No more running for me. 20 years ago when I was active duty I used to run competitively, it beat the hell out of me.

Look at one of the basic linear programs on here. Greyskull, Candito, etc. Those will all work well for building overall body strength.

I would look in to a diet to control weight. If you have back issues, excess weight is usually a trigger. There are moderate options, like modifying what you currently eat, and drastic ones like keto. Pick one you will stick with.

In working out, all the major programs will have a spot for accessory exercises. Do a core exercise every workout as an accessory. Building a strong core will help alleviate back issues.

Finally, look up Brian Alsruhe's breathing and bracing videos on Youtube. Learning proper breathing and bracing is good insurance against reinjuring your back.

I was 225, now 183. Never been so cut.

Just find a simple plan like Jim Wendlers 531, Canditos linear progression, or Starting Strengths linear progression. Start there with relatively light loads in the bar and build up over time. Then stick to it! Consistency pays off more than anything else.

Maybe find some other form of cardio you enjoy. Biking, air rower, swimming, even walking is better than nothing.

Losing the body fat will come down to diet. I’m not going to act like an expert here. But I would cut out unnecessary calories like a soda, beer, candy, cake, chips.. just junk food in general. You can still have them but they are treats. Meaning only a few times a month or special occasions.

Good luck on everything!

Thanks. I'm gonna look at all of these. The athleanx looks interesting, not sure if you meant one of the programs or the videos about back pain.