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mrmoderation
Member since Mar 2007
4 posts

Program for middle aged man?
Looking for something that won’t injure me. Every time I start a program, I wind up with some flare up(shoulder/neck/back). Have had multiple knee scopes so running is out of question. Have a bike that I ride. Any suggestions?


Lester Earl
Baylor Fan
Kamaratard
Member since Nov 2003
251522 posts

re: Program for middle aged man?
Why do you think you are getting injured?


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lsu777
LSU Fan
westlake
Member since Jan 2004
14063 posts

re: Program for middle aged man?
531


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11
TigerfFaithful
New Orleans
Member since Oct 2007
347 posts

re: Program for middle aged man?
I’m considered middle aged and am lifting more than I ever have running variations of greyskull, strong lifts and 531. I focus on the big compound lifts and form. I accept my limitations and listen to what my body is telling me. Adequate rest and clean diet become more important as I get older.
This post was edited on 7/29 at 10:34 pm


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Jim Rockford
LSU Fan
Member since May 2011
78273 posts

re: Program for middle aged man?
Rowing is zero impact and is a tremendous (nearly) full body workout.


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LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41921 posts

re: Program for middle aged man?
Have you had full xrays performed on your spine?

If you having flare-ups, it could be from disc issues (like myself) but, if you know about them, you can do some things to prevent those issues moving forward.
This post was edited on 7/30 at 9:13 am


mrmoderation
Member since Mar 2007
4 posts

re: Program for middle aged man?
Old wear and tear. Have dislocated shoulder multiple times over the years. Isn’t chronically bad enough to have surgery, yet. Lower back(old man pains/stiffness). Also have had meniscus in one knee cleaned up twice. Was looking for some sort of program that involves lighter weight lifting and low impact cardio to use as a guide. Not looking to be the “best at exercising,” just help with functional strength as I move closer to my 50’s.


TigerAlum93
Member since Sep 2010
2366 posts

re: Program for middle aged man?
Heavy lifting north of 50 presents certain challenges for sure. But being weak is risky too. Staying active in some way is key, keeping resistance work in the regime is what I think is a difference maker. Rather than follow a specific program, I think what you will find is that you will settle on movements that work for YOU, based on what feels good/pain free, and what your mobility will allow, etc.


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USA
Member since 2001
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bamapoet
Alabama Fan
North Alabama
Member since Nov 2011
84 posts

re: Program for middle aged man?
Go for a fast paced walk a few times a week. Walk stairs, and hills. Take some dumb bells and do shoulder presses and curls while you walk up the stairs. Do a lot of dips, push up's, pull up's, and body squats, during the week. I've been doing this since my back surgery in November, along with bench press, and intermediate fasting. I've had to change my routine a lot in the last year but I'm down to 173 lbs at 6"3 and will turn 50 in two days. I have more energy than I've had in 25 years.


LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41921 posts

re: Program for middle aged man?
quote:

Not looking to be the “best at exercising,” just help with functional strength as I move closer to my 50’s.


I'm still trying to be strong AF and I'm in the same category as you.


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LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41921 posts

re: Program for middle aged man?
quote:

bamapoet


quote:

I'm down to 173 lbs at 6"3






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80
Mo Jeaux
LSU Fan
NYC
Member since Aug 2008
41507 posts

re: Program for middle aged man?
quote:

Old wear and tear


quote:

old man pains


quote:

as I move closer to my 50’s


You’re still in your 40s and you have all these problems and think of yourself as old.

There may be more going on here.


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Mizooag94
Texas A&M Fan
Hillbillyville, MO
Member since Sep 2018
514 posts

re: Program for middle aged man?
I’m 55. I have a home gym with a treadmill, bike, and free weights. Built it ourselves and it is sweet. Anyway, when this covid bs started I was 5 11”, 189. Never been built, kinda skinny. But now have this beer belly and some moobs forming. Do not like what I see in the mirror. Now have been running for years and messing with weights...

Fast forward, I see the thread on greyskull and read it. I find a spreadsheet on the interwebs. And so it begins...with a few restarts and corrections I’m now on week seven. I am so motivated at looking at my weight tab that I added and also the progress tab. I am down 25.75 pounds as of this morning. It’s three days a week and I have to force myself to get on the mill or bike the other two days, I really just want to lift! I also have have copies of p90x but only do the stretch one, usually on Saturday morning.

Wife was riding the bike about week four as I was lifting. She says man you are starting to look good, what are you up to...now she is doing gs too. Also she tries to be keto so I am kinda low carb and have never been into sweets.

I also have pains but have too much to do...just chug through it.

Anyway, a huge THANK YOU to lsu777, you have made my life so much better.


lsu777
LSU Fan
westlake
Member since Jan 2004
14063 posts

re: Program for middle aged man?
For the pains, I highly suggest looking into the DeFranco agile 8 and limber 11. Those combined with stick shoulder dislocates, band "WTs" and band pull aparts work wonders.

The bodyweight fitness pro app has the recommended reddit warmup routine also and is damn good and easy to follow.

But to the OP, either greyskull or 531. Honestly should start with greyskull and move to 531 after a year or so.


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specchaser
LSU Fan
lafayette
Member since Feb 2008
2103 posts

re: Program for middle aged man?
Far from an expert , but wanted to chime in. I’m 45 with lumbar issues for years, specifically a herniated disc. Plus the general aches and pains that start to hit in the 40s. I’ve been doing a Pilates class and it’s really helped my core and overall flexibility. I do some basic yoga stretches too. I’ve taken a few yoga classes and I’d consider more if one was convenient for my schedule.

For me personally, warming up before hitting the weights is key. Light cardio, stretching and a good weight warm up really reduce the minor injuries.


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