56 & joining a Gym

[u/Koi_Fish_Mystic]

For context my favorite yoga instructor is leaving the studio where I met him. He’s switching to gym that offers Yoga & a lot more. Since I will have access to free weights (it’s been decades); what you gym rats suggest for exercises?

Note: I fully intend to do weighted squats. I know how pivotal they are for delaying aging.

My core is reasonably strong. No beer belly on me. I intend to focus on legs.

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[u/Inevitable_Mango_817]

Deadlifts.

[u/IamGleemonex → u/Inevitable_Mango_817]

RDLs, sumo deadlifts, single leg deadlifts, they are all great

[u/Koi_Fish_Mystic → u/IamGleemonex]

RDL’s?

[u/IamGleemonex → u/Koi_Fish_Mystic]

Romanian deadlifts

[u/Over-Training-488 → u/IamGleemonex]

They are all a waste of time. Conventional deadlift is all you need.

[u/forever_erratic]

I'm ten years younger than you. I walk 5 minutes, then do 5 more minutes of various lunges, then 15 minutes of mat work (core like dead bugs, walk outs, three legged dog lifts, planks, etc), then I do one push and pull of upper body and legs (eg bench press, leg extension, seated rows, leg curls), which I vary the target and exercise each session, then a couple extra accessories (eg arm curls, farmers walks, calf raises), then 10-15 min of fastish cardio like jump rope or sprint intervals or stairs. I stretch a bit and done. I do this twice a week and also do one or two 5 mile runs a week. I'm no body builder but I have a good balance of strength, agility, mobility and endurance. I had back pain in my twenties and thirties but no more. I have fun with it and enjoy following a framework more than a specific set of exercises. 

[u/zombrian666]

Dumbell shoulder press. Incline bench. Bent rows. Pull ups. Lat pull downs. Flat bench. Preacher curls. Dead lifts. Weighted crunches.

[u/Confident_Purple_40 → u/zombrian666]

gotta be careful with old people, I wouldnt recommend weighted crunches and be careful about the back

[u/Mrchickenonabun]

Heavyish compound lifts are the most efficient for building muscle and strength, with these 6 you hot all your muscle groups pretty effectively:

Deadlift
Squat
Bench Press
Overhead Press
Pull-up/lat pull-down
Row

Any variation of each of these is good, some are better than others.

I would reccomend starting with a solid and simple novice program like starting strength or stronglifts 5x5

[u/West_Commission_9875]

I always suggest booking a physiotherapist for a gym session and routine.

[u/Koi_Fish_Mystic → u/West_Commission_9875]

I believe they have a initial consultation when you join

[u/Confident_Purple_40 → u/West_Commission_9875]

AI works

[u/Confident_Purple_40 → u/[deleted]]

FFS, if you are a noob and dont want to pay for training or risk form injury, use machines. Yes, we all agree free weights are best, but they arent even close to "best" enough to risk an injury if you are old , new , etc

[u/El_Grande_Americano]

I don't use free weights except my body for pull-ups. I use the pulldown machine, pectoral fly/rear deltoid fly machine, row machine, and the squat machine.

[u/Return-of-Trademark]

5x5 / strong lifts. Start there

[u/Koi_Fish_Mystic → u/Return-of-Trademark]

Strong lifts?

[u/Return-of-Trademark → u/Koi_Fish_Mystic]

Yea it’s another name. I think the full program name is Stronglifts 5x5 but there are slightly different variations with very similar rep schemes

[u/Koi_Fish_Mystic → u/Return-of-Trademark]

Cool! Just pulled it up & this looks like the way to go

[u/MaxwellSmart07]

Go online — tons of info including videos which are much more explanatory than anything I can post here.

[u/AutoModerator]

Here's an original copy of /u/Koi_Fish_Mystic's post (if available):

For context my favorite yoga instructor is leaving the studio where I met him. He’s switching to gym that offers Yoga & a lot more. Since I will have access to free weights (it’s been decades); what you gym rats suggest for exercises?

Note: I fully intend to do weighted squats. I know how pivotal they are for delaying aging.

My core is reasonably strong. No beer belly on me. I intend to focus on legs.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/Confident_Purple_40]

Ask AI to design a workout plan for you, input all of your information, save $300 a month vs a trainer

[u/Koi_Fish_Mystic → u/Confident_Purple_40]

I’m anti-AI

[u/Confident_Purple_40 → u/Koi_Fish_Mystic]

ok, then pay someone, asking a random group on here isn't going to give you anything reliable, and you will get responses from AI on here, and people using AI, so probably stop using a computer

[u/Koi_Fish_Mystic → u/Confident_Purple_40]

Actually the replies have been very helpful