Hi, I’m 48 and need advice. New to exercise and need to slowly start somewhere. Any help?
What do you want to accomplish? What goal do you have? What experience do you have lifting? How are your eating habits?
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Start slow…dont overthink it. Learn some basic stuff on nutrition. Pretty much anything you do at this point will produce improvement.
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Either of these a good start…
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The usuals on here always give great advice.
I started a year ago at 39 and followed starting strength until I basically couldn’t recover from the squatting 3 times a week and my presses stalled. If you are looking at barbell work it’s a fine cookie cutter programme and the ebooks have a lot of information. It’s a simple place to start. But as the others have asked, it depends what the goal is?
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I have tendonitis and minor shoulder issues. I was thinking, start out 10 lb. work my way up. Just to build a little strength.
No experience.
If you are in for general fitness. Find some sort of full body program and plan on 3 days/ 4 days a week. You can get pleanty done in an hour. If you have weight to lose the diet is the most important component. Don’t over think it. Do find a good program that is from a good coach…christian thribeau (sp) on this site and forum would be a good place to start
If you are more or less a beginner, try a primitive linear periodization (3 times a week) that you can get everywhere.
It can be as follows (sets X reps):
week 1: 6x6 (65% of RM)
week 2: 7x5 (67.5% of RM)
week 3: 8x4 (70% of RM)
week 4-5: 9x3 (75% of RM)
week 6-7: 10x2 (85% of RM)
week 8: test your personal record
Upon completion, more challenging and sophisticated training programs can be started. Always follow some meaningful periodization.
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Is the tendonitis in your shoulder?
Starting at 10 pounds (or very light) and working up to high, high reps is a good way to work through tendonitis.
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Both elbows.
I’m probably wrong:
I’ve had elbow issues off and on in both elbows. I lowered the weights, checked form, worked warmups more nothing seemed to work. Just worked through the pain eventually.
After awhile the elbows seemed to just adapt and get strong.
I’m guessing that the muscle to connective tissue imbalance finally stretched out the connective tissues and all is well. I still get sore elbows occasionally. I’m thinking it is all Orr if the process.
I was more convensed of this when my son was asking about near identical elbow issues related to the exact same spots I had experienced. I didn’t ever let him do the exercises with weights or rep ranges that I thought I had created my issues.
If your form is bad. Elbow pain is a concern.
If you move too much weight on tri extensions too soon. Elbow pain is a problem.
If your shoulders are tight under the scapular ridge it could be a problem. Or if any of the muscles that affect the elbow are tight.
But it could be just the body adjusting to the new pull of muscles getting big and strong.
I am the same. I manage it like this:
Day 1: Hammer curls 2x12
Day 2: Reverse curls 2x12
Day 3: Tempo Hammer Curls 2x12 (that’s 3 seconds on the way down)
Notes:
- If you train 4 days per week, add tempo reverse curls on day 4. If you train 2, drop day 3.
- Keep the pace deliberate, don’t cheat with momentum.
- Leave 3 or 4 reps in the tank, until pain goes do not try tale these to failure
- Add reps each week until you hit 20 reps then bump the weight by the smallest increment you can.
- It’s going to hurt like a motherfucker to begin with but it gets better fast
- Avoid cleans, pull/chin ups (you can do these once things settle)
- If your program has curls, replace with the above
- Make sure you have triceps work in your program
- Do a little bit of massage/stretching at the end/start of the day 3-5 times per week (just need 5 minutes or so)
- Make sure your arms aren’t flexed in the same position for long periods (eg holding your phone on the train each day)
- a very light band and 100 curls/extensions each day wont hurt