T Nation

Going Back to the Gym - Advice Please

Over 35 Lifter
#1

I joined a gym today and I’m going to start lifting weights again. I used to lift but I stopped. I have been doing bodyweight exercises but not gym.

Anyway, I am 46 years old and a little overweight. What is the recommendation for my workout? HIT, 5X5? I would like to do a full bodyworkout three times per week. I also plan on riding the stationary bike after the weights.

Any advice would be greatly appreciated.

Thanks

#2

Sounds like you answered your own question kinda. Chad Waterbury has some TBT routines, you might want to look at his stuff.

#3

Thanks

#4

Sorry if that sounded snarky. I get familiar with people too fast and assume they’ve already completely surveyed the site when there’s a lot of site to survey. Probably not fair of me.

But CW is your man for TBT fer shur.

And congrats on jumping back into lifting. GOod luck!

#5

Welcome back to lifting! and to the old farts forum.

I did total body training starting with dumbbells and progressing to barbell work as I read this site and others. Because I was completely new to weights, I started with a 10 rep scheme and found that it worked well for fat loss and beginners strength gains. Anywhere from 6-10 exercises and 1-3 sets per exercise. Put that cardio in there as well. I like to bike to warm-up and then would finish off with a longer session when I had the time.

#6

[quote]DaCharmingAlbino wrote:
Sorry if that sounded snarky. I get familiar with people too fast and assume they’ve already completely surveyed the site when there’s a lot of site to survey. Probably not fair of me.

But CW is your man for TBT fer shur.

And congrats on jumping back into lifting. GOod luck![/quote]

I second the TBT. Great Program.

#7

Welcome, Irn! Listen to these guys, they know what they’re talking about!

You can’t go too far wrong with a progam including squats, deadlifts, bench, row, and overhead press. Probably don’t need a whole lot else. Took me YEARS to finally figure this out.

#8

IB,

Welcome. Seconding Math, a lot of people know their stuff here.

Just stay away from that Albino guy. He’s kinda snarky.

#9

Welcome back…my advice. Take care of those shoulders. Seems us old farts are prone to making them sore. A good warm up is crucial…