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Started By
Message
Seeking leg day (workout) advice….
Posted on 10/26/22 at 9:19 am
Posted on 10/26/22 at 9:19 am
So I’m 46yo and have worked out more often than not over the past 10+ years. It’s more of a healthy mental practice for me, not an endeavor to lift increasing amounts of weight. I do want to stay in functional shape and within a certain weight range and it has helped with that.
My difficulty is with legs. Most programs include lifts such as squats and extensions and I’ve done plenty. However, my reluctance to dive back into those lifts are that my knees are sore on the following 1-2 days. I’d like to preserve my knees (have had one meniscus repair) into my 50s and beyond.
What might one suggest for legs that would minimize soreness? Is it that time in my life that I just move away from weights and to leg based cardio (eliptical, bikes)? FWIW, running results in the same knee soreness. Should I power through and continue legs 1x per week and hope the benefits outweigh the detriments? I “like” the muscle soreness that I get knowing I’ve had a good workout but worry about longevity of my knees.
Appreciate all feedback.
My difficulty is with legs. Most programs include lifts such as squats and extensions and I’ve done plenty. However, my reluctance to dive back into those lifts are that my knees are sore on the following 1-2 days. I’d like to preserve my knees (have had one meniscus repair) into my 50s and beyond.
What might one suggest for legs that would minimize soreness? Is it that time in my life that I just move away from weights and to leg based cardio (eliptical, bikes)? FWIW, running results in the same knee soreness. Should I power through and continue legs 1x per week and hope the benefits outweigh the detriments? I “like” the muscle soreness that I get knowing I’ve had a good workout but worry about longevity of my knees.
Appreciate all feedback.
4
Posted on 10/26/22 at 10:33 am to Tiger in Gatorland
I'm 38 years old, and earlier this year I hit PRs on bench, squat, and deadlift. Since then, I've began to shy away from traditional squats and deadlifts because on the soreness I get in my lower back from them. I too, am concerned with the long term negative effects from these lifts in particular. I've resorted to hack squats, leg press, dumbbell deadlifts, and light weight front squats. I still get a good leg soreness after my leg workouts, and my back doesn't hurt.
Posted on 10/26/22 at 2:30 pm to Tiger in Gatorland
Look at knees over toes Instagram. Start with some of those exercises and see how they feel.
Posted on 10/26/22 at 4:10 pm to JohnDoe00
quote:
Look at knees over toes Instagram.
This is what I’m currently doing. Never had knee issues, but wanted a workout that targeted core, hips, and lower body for running. Very happy with it.
Posted on 10/26/22 at 6:05 pm to Aubie Spr96
Are you wanting big bulky legs or chiseled defined ones? Spin clssses have worked wonders for me. I’m 62.
Posted on 10/26/22 at 8:06 pm to Tiger in Gatorland
Tore my meniscus last year and the backward sled drag has me mostly pain free (cancelled surgery)
Posted on 10/26/22 at 10:57 pm to Tiger in Gatorland
I have long legs and stiff knees so legs have always been my least favorite body part (excluding deadlifts which I love).
Recently I’ve started squating with greatly reduced weight but going slow and really deep into the hole. I check my ego and just go for increased “time under tension” and a nice full range of motion.
I do 5x5 at around 135#.
I’m 6’3 and 220#
Recently I’ve started squating with greatly reduced weight but going slow and really deep into the hole. I check my ego and just go for increased “time under tension” and a nice full range of motion.
I do 5x5 at around 135#.
I’m 6’3 and 220#
Posted on 10/27/22 at 5:39 am to Popths
quote:
Are you wanting big bulky legs or chiseled defined ones?
Not big bulky. Just toned where one can see the muscle, not just evenly round fat legs. Spin classes are something I could consider.
Posted on 10/27/22 at 8:07 am to LSUfan20005
quote:
Tore my meniscus last year and the backward sled drag has me mostly pain free (cancelled surgery)
Both of my knees have been surgically repaired (ACL & MCL tears in the right) and backward sled drags and pushes, trap bar deadlifts and loaded carries have worked great and are relatively easy on the knees.
Posted on 10/27/22 at 10:26 am to AZBadgerFan
B
Excellent advice. I would like to add that a good pair of knee sleeves will help. I have found that the warmth from compression and a little support have allowed me to train with old stiff knees too.
quote:
oth of my knees have been surgically repaired (ACL & MCL tears in the right) and backward sled drags and pushes, trap bar deadlifts and loaded carries have worked great and are relatively easy on the knees.
Excellent advice. I would like to add that a good pair of knee sleeves will help. I have found that the warmth from compression and a little support have allowed me to train with old stiff knees too.
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