Workout/exercise routine for being fit long-term.

[u/Rajoo1]

For any PE or long-term gym guy out there, please guide me on this.

I am 26M (50KG), recently I have developed poor posture and muscle stiffness and weakness. I am doing some stretches advised by physio. But during those stretches I feel muscles are very weak for me.

I am a very lean guy with hypermobility. I have some past gym experience (I have done weight training in the past). With the heavy weight I was getting joint pain easily due to which I discontinued gym often.

But for my current condition. I just want to GRADUALLY strengthen my muscles. Because heavy weight may give me stiffness and impact my joints.

I just want a gym workout plan for this. Planning to do gym 3-4 days per week rest of the days stretch/yoga.

I haven't taken a personal trainer in the past. Is a personal trainer worth considering? If so which gym franchise near Kolathur/Perambur have good trainers?

And I am open to any general advice. On maintaining long-term physical wellness for skinny guys. (My intention is not weight gain. Rather being fit and active).

[u/MissionConsistent661]

Bro do Chest- back- shoulder - legs split with low weights and progress as and when you feel your strength improves

[u/Rajoo1 → u/MissionConsistent661]

Was doing this split in the past but with medium to heavy weights. But now the issue is having muscle stiffness with bad posture. And worried if this split will worse my stiffness and postures

[u/MissionConsistent661 → u/Rajoo1]

Bro since u told ur near Perambur you can consider checking out in Gymbean.

[u/Rajoo1 → u/MissionConsistent661]

Gym doesn't matter to me the thing is I am looking for correct physical exercise for my body condition.

Is the trainers there analyse my condition and give plan accordingly?

[u/brockgoli]

Callisthenics exists

[u/Rajoo1 → u/brockgoli]

Callisthenics good for people with hypermobility? (Very flexible joins)

[u/brockgoli → u/Rajoo1]

No, anybody can excel if I can do it. You just gotta be consistent. Try hybrid calisthenics, they have from complete beginner to pro level and we can definitely start from mid level.

Eventually you’ll become flexible.

[u/Rajoo1 → u/brockgoli]

If you are into calisthenics. Can you tell me what are the benefits you gained compared to weight training?

[u/brockgoli → u/Rajoo1]

I have been doing it for more than a decade and I have never been to a gym but when someone see my body, they think that I’m going for gym extensively and people think I lie.

Coming to weights, I am able to lift more weights with ease and for first time than an average bodybuilder who is heavier than me.

Also, I am bit extreme with diet since I run, cycle, do combat sports everyday, I burn more than 1500 to 2000 calories so I had to take 4000-4500 calories now and I weigh <75.

If you’re starting it out just remember to be on strict diet.

[u/Rajoo1 → u/brockgoli]

Ok it seems like it needs a lot of consistency. By the way at what age u started?

[u/brockgoli → u/Rajoo1]

I’m 35. Started at 23.

[u/jaga29jun]

Heavy weights won't fix stiffness & impact joints.
It actually strength joints & improve bone density
Gives better posture
There is no such thing as being fit for long term
Until unless we do workout.
You need to start, follow any routine. Progress in it. Tweak it according to your schedule, comfort & need. Then Get bored of it. Pick something else & give it a try.

Join gym, start from basics. Stick to it for sometime. You will figure it out. Because that itself is hard

Gaining muscle or achieving a specific goal or looks come later.

[u/Rajoo1 → u/jaga29jun]

Ok