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  1. #1
    Registered User BigDaddy747's Avatar
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    Advice on workouts - changing priorities

    I've recently turned 45, and have been lifting consistently for about the last 8 years. Before then I lifted on and off with other exercises and periods of laziness mixed in. For most of the last 10 years my goals were to increase size and strength, and my workouts tended to be some variety of 4x week with an upper / lower body split, 4-5 sets by 6-10 reps, mostly compound lifts. I made decent progress and have been generally happy with my routine until recently.

    However as I get older my priorities have started to change. I'm now care more about general well being and less about how I look, and are starting to value things like posture, flexibility, mobility and cardiovascular health over size and strength. I'm also finding soreness after a heavy lifting session becoming significantly worse - after a heavy leg day it's now 3-4 days of soreness, and often after heavy lifting session I'll have headaches all the next day.

    I'm seeking advice on how to structure my workouts to fit these changing priorities. I'd like to keep lifting, but also to promote my other goals mentioned above. Advice please!
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  2. #2
    Registered User 1stCoachJoe's Avatar
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    Originally Posted by BigDaddy747 View Post
    I've recently turned 45, and have been lifting consistently for about the last 8 years. Before then I lifted on and off with other exercises and periods of laziness mixed in. For most of the last 10 years my goals were to increase size and strength, and my workouts tended to be some variety of 4x week with an upper / lower body split, 4-5 sets by 6-10 reps, mostly compound lifts. I made decent progress and have been generally happy with my routine until recently.

    However as I get older my priorities have started to change. I'm now care more about general well being and less about how I look, and are starting to value things like posture, flexibility, mobility and cardiovascular health over size and strength. I'm also finding soreness after a heavy lifting session becoming significantly worse - after a heavy leg day it's now 3-4 days of soreness, and often after heavy lifting session I'll have headaches all the next day.

    I'm seeking advice on how to structure my workouts to fit these changing priorities. I'd like to keep lifting, but also to promote my other goals mentioned above. Advice please!
    Use your intuition! Seems you have enough experience to reduce sets, lighten loads, change movements, raise reps, concentrate on form, etc. to accomplish what you're after. Stay away from that which bothers you, and shift toward that which doesn't.
    Without proper diets and effective meal plans dialed in, you might well be spitting in the wind.
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  3. #3
    Registered User shaneinga's Avatar
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    If your goals are to be more flexible, mobile, and have better cardiovascular health than your training should mirror those goals.

    If you have been lifting for 8 plus years concentrating on the compound lifts more than likely you have built a pretty good base. You should be able to maintain this base much easier than building it.

    Strength will suffer as strength has a lot to do with adaptations that you get only by doing strength type of work.

    You should however be able to back off volume and maintain your physique without having leg days that crush you for 3 days after.

    Possibly try a good push, pull, legs routine. Lift 3 days a week and then dedicate a couple of those days to active recovery with some light enjoyable cardio and some mobility work.
    IG @ JustShaneinGa
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  4. #4
    Registered User air2fakie's Avatar
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    Originally Posted by shaneinga View Post
    If your goals are to be more flexible, mobile, and have better cardiovascular health than your training should mirror those goals.

    If you have been lifting for 8 plus years concentrating on the compound lifts more than likely you have built a pretty good base. You should be able to maintain this base much easier than building it.

    Strength will suffer as strength has a lot to do with adaptations that you get only by doing strength type of work.

    You should however be able to back off volume and maintain your physique without having leg days that crush you for 3 days after.

    Possibly try a good push, pull, legs routine. Lift 3 days a week and then dedicate a couple of those days to active recovery with some light enjoyable cardio and some mobility work.
    ^Agree. You can probably maintain doing much less work with proper nutrition, whether a 3-day PPL or even a 2-day UL. On your free days you can do cardio, yoga... or take a nap.
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  5. #5
    Registered User Garage Rat's Avatar
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    You should research coach Dan John's stuff.
    He has some recommendations that older folks should be able to do or strive for.
    Things included are hang from a bar for 30 seconds,stand on one leg R&L without losing balance for 30 seconds,standing broad jump you height,get up and down from the floor with only two points of contact,sit in full squat position for 30 second and get up from it without grabing anything.
    There are other standards also these are the ones that came to mind.
    He also recommends lifts not body parts,movements, a push,pull,squat,loaded carry and a hinge.
    These cover the whole body movement wise.
    A different out look than just bodybuilding.
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