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The Zen of Weight Lifting

214 points by UrbanPiper 7y ago

danenania 7y ago
I've been doing strength training for the last few months with both bodyweight and dumbbells and am really loving it. It's amazing how fast you can go from feeling completely hopeless as a beginner to making significant improvements with almost every workout if you stick with it, are consistent, and don't get hurt. It has fixed my back pain, neck pain, wrist pain, hamstring tightness, and improved my posture. The desire to keep improving has also motivated me to eat a lot better. One thing that has made it more enjoyable for me and helped me avoid injuries (I initially had some nagging shoulder issues) is to stop caring about the number of reps. Obsessing about hitting a certain number causes form breakdown, injury, a stunted range of motion, and discouragement when you can't reach your goal. It's far better to just do as many as you can on each set with good form and not focus too much on what number you hit. As long as you're pushing yourself on the last few reps, your muscles won't know the difference, and if you're consistent in your workouts and diet, the numbers will take care of themselves over time.
- thechao 7y ago
  I’m about 3.5 years in. I just switched from a powerlifting routine to a bodybuilding one. I’m not going to say weightlifting makes me happy, but the notion of ‘zen’ sounds right; especially once I figured out my only competition was myself.
  - number6 7y ago
    Same here!which routine are you on
    - thechao 7y ago
      Heavily modified Rippetoe (strong lifts). It’s a 5 day plan focused on form, ie, power/fast concentric, slow count eccentric. My current major goals are 400lbs deadlift & muscle-ups on the fat pull-up bar.
- MisterOctober 7y ago
  Total agree -- I was temporarily disabled by injury earlier this year and was recently given the all-clear to start lifting again -- was feeling hopelessly atrophied + weak at first and dubious that I'd ever get back to where I was [nothing to write home about, but OK] -- Within six weeks, I was back to most of my original routine, after almost a year not lifting -- and as you say, my overall pain level has been much reduced and my posture improved
  - radicalbyte 7y ago
    Muscle memory is real. I had a break of about 2 months because of having a baby. It took two weeks to get back to my old weights and that includes taking it easy after the DOMS :) Sadly the extra kilos gained in that time will take longer to vanish.
    - enz 7y ago
      Even for longer periods it works! (Except for DOMS if too long) Besides, since force is a neurological stuff, you « memorize » lifted weight as you memorize playing guitar or riding a bike. It takes a short period of time to get started again, but the neural connections stay for sure.
- radicalbyte 7y ago
  The type of training you're doing affects the results. The how IS important. Do you want to get big? Then train heavy enough that you can do 10-15 reps with good form. Do you want explosive strength for sports? Then look for around 15-20 reps but do the pushing part explosively. Do you want to get strong? Lift heavy. Do 5 sets of a weight you can lift for 5-8 reps. Going for endurance? Then you're looking for weights that take you to 30-50 reps. Adjust the weights if you're not in your rep range, and don't cheat. Rest longer between sets if they start dropping off.
  - Scarbutt 7y ago
    What is the difference between big, explosive strength for sports and strong?
    - sergiotapia 7y ago
      Look up fast twitch vs slow twitch muscles.
      - rc_hadoken 7y ago
        My understanding is you can't "get" one or the other. You either have them or you dont. Keep in mind I last read on this in 2012.
        deleted 7y ago
        [deleted]
        Grustaf 7y ago
        Everyone has both, though I'm not sure you can change the proportions.
        masonic 7y ago
        Humans don't experience hyperplasia. You can't gain fibers.
- cabernal 7y ago
  Any recommendations on how to get started?
  - danburbridge 7y ago
    Stronglifts or starting strength
    - bernardom 7y ago
      I'll second stronglifts. I used the app too. Super simple- three times a week, 35-45 minutes each time, and super gradual.
    - jenkstom 7y ago
      Stronglifts 5x5 is great. You don't have to do any math, you just do what the app tells you to.
    - red2awn 7y ago
      Definitely stronglift for beginners. Not sure about starting strength though. It has power cleans in the program, which takes a long time to get proficient, time that people could have just spent on the big 3 lifts.
  - toomuchtodo 7y ago
    https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_pr...
    - criddell 7y ago
      I'm looking at that link and am confused. What does 3x8-12 mean? I get the 3x8 is 3 sets of 8 reps, but what about the -12? I've been doing a bodyweight routine I got from Reddit for almost a year and I've seen very little progress. I want to try something different.
      - 7y ago
- matwood 7y ago
  There is a fun program from the book "Huge in a Hurry" where sets are to perfect rep failure. The gist of the program is, for example, pick a weight you can 10 reps of. Now do 40 total reps stopping every set when you no longer do a perfect rep. Take as many sets as needed to get to 40. This was a great program for me early on, as it taught me about the focus on perfect form above all else. But yeah, working out is life changing. I've been lifting in some form for over 20 years now, and try to exercise every single day.
  - toomuchtodo 7y ago
    https://smile.amazon.com/Mens-Health-Huge-Hurry-Stronger/dp/1605299340 https://smile.amazon.com/Mens-Health-Huge-Hurry-Stronger/dp/... (2008) http://chadwaterbury.com/huge-in-a-hurry-clarified/ http://chadwaterbury.com/huge-in-a-hurry-clarified/ (Author's Update)
  - criddell 7y ago
    Are you still trying to up your numbers or has your focus shifted? I'm going to be 50 next year and when I think about my goals it would probably be to get a bit stronger, improve my endurance, and to have a program that will work for a long time in a type of maintenance mode.
- cryptozeus 7y ago
  Great point, this is one of the reason I have not been to the gym in sometime. I do not want to figure out one more thing to track and see if I have improved at this and that. I understand logically that lifting weights is good for you so I would just like to go, lift some weights and get out. I like your idea of not really caring about number of reps of weight limits.
- beamatronic 7y ago
  You don’t find it mind-numbingly boring though?
  - zaroth 7y ago
    It should absolutely not be boring. There are 100s of different ways to work your body, and if a trainer can’t make a workout entertaining and exhausting and help you achieve real progress towards your goals... get a different trainer.
  - raz32dust 7y ago
    Just like some people find running very boring and others are obsessive runners, some people will find strength training boring. That's ok. Find some other physical activity that gets you in the zone and forget about the daily stresses of life - may be it is playing basketball, or tennis or whatever. I really started to love strength training once I got the hang of it. It gets less boring once you learn to be fully absorbed in it - focusing on correct form while lifting heavy weights and pushing yourself requires a lot of concentration and mind-body coordination, and I think that's what gets me into the "flow" state and generates the good feelings of accomplishment.
    - ken 7y ago
      With running, the scenery constantly changes.
      - n4r9 7y ago
        With weightlifting, the number of plates on the bar constantly changes.
  - rc_hadoken 7y ago
    Personally -- when I work out I am focused on the moment and each muscle movement. If you want to get philosophical about it..there's no room to be bored because the "me" that experiences boredom is paying close attention to each movement. Not only does this avoid injury I find it as a point of growth, self-control and meditative. Same when running.
- dirtyid 7y ago
  >the numbers will take care of themselves over time Over time maybe a great overstatement depending on context. Context being sensible programming and genetics. Really mostly genetics. The extremely motivating newbie and even intermediate gains exhaust very rapidly. Lifting can become very monotonous and tedious grind after a few years. It helps to have adopt an analytical and zen attitude towards progress after that. Most advanced lifters will go through multi-year plateaus at some point, it takes an entirely different mind set to pursue the hobby then. Injury prevention also becomes significant considerations when you become sufficiently strong (and old), eventually it's about numbers and not health - training then is not a great health prescription for people. That said, a beginning strength regime is absolutely something everyone should pursue for longevity and quality of life improvements. Intermediate+ strength training will help most folks structure many parts of their life from routine to diet to work ethic. Anything more and like every hobby, it becomes a very time intensive pursuit that requires a lot of sacrifice. All that is to say, strength training for most people will inevitably turn into a job, and like most jobs, make sure it's something you enjoy. For some people the joy is intrinsic and the process is easier, for others it's work, and and the level of fulfillment is correlated to what one makes of it.
kaesar14 7y ago
Weightlifting's been the only constant of my life the last 3 years, becoming the first thing I do in a day 6 to 7 times a week. I can't recommend it enough as a habit that can draw you out of the deepest recesses of your mind. Not to mention the physical and aesthetic benefits :)
neogodless 7y ago
This is something I'm pretty sure I'm missing right now. Since I got started in cross country running in high school, which included just the most modest of weight training, I've been interested in it. I'd often have gym memberships, and dabble with the various machines, trying to cover muscle groups. Eventually, I joined fitocracy.com when it was young and full of active members. It was there that I learned about Starting Strength, and where the programming rewarded logging barbell activities much more than running or using a machine. Before long, I had bought the Starting Strength and began teaching myself the movements. I began with little or no weight, and using videos I took of myself to improve my form. I also paid more attention to dietary intake, and used If It Fits Your Macros (IIFYM) to design my daily goals for macronutrients. The results were manifold. Of course I got stronger - barbell lifts done right are so much more efficient and effective than any chaotic routine, or even somewhat organized attempts with machines. I was visibly in better shape. But I was also naturally more confident, more in tune with the world around me. As the article mentions, I was seeing how my own decisions were affecting my life, and I would direct myself in other areas to zero in on decisions within my areas of control and concern. My energy increased and my focus improved on the job. I was able to find a healthy relationship that continues today. However. I lost my way. Eventually the habit was interrupted and was never fully restored. Today, I'm distracted, procrastinating on a task I've procrastinated for too long already. I'm irritable and I don't want to waste my day at the office, but I'll go home, and I won't make good use of my time their either. I'll snack too often and grab unhealthy things. Of course I'm not saying that this one habit will fix all of your problems, but it is a bit of a foundational habit, and it can leak into other areas of your life. And, of course, strength is helpful! You can move furniture and chop wood and have the bad posture on your office chair you were going to have anyway, but with a stronger back, you'll find yourself injured less often. So I recommend it, and I hope I can take my own advice!
potshot 7y ago
Henry Rollins' "Iron and the Soul" is a fantastic take on this as well: https://www.oldtimestrongman.com/articles/the-iron-by-henry-rollins/ https://www.oldtimestrongman.com/articles/the-iron-by-henry-...
dogman144 7y ago
mandatory plug for Starting Strength novice program if you want a can't-miss first 12 weeks of starting lifting. Regardless of what you do after it, it'll establish a base of strength and safe movement patterns to go down whatever body building, strength, powerlifting, cardio direction you want.
neonate 7y ago
http://archive.is/vm7SE http://archive.is/vm7SE
01100011 7y ago
For all you middle-aged keyboard jockeys ready to grab a bar and start lifting, make sure you take the time to learn about proper form and stick to it while lifting. Our bodies are generally shit by middle age, so you're probably already experiencing joint degeneration and bone spurs. You should still lift, but do it wisely. I just had shoulder surgery on Friday. The problem was more than likely caused by other things, but weightlifting made the issue obvious and forced me to fix it. Also, FWIW, don't neglect cardio. I know lifters will tell you that lifting gives your heart a workout, and it does, but from personal experience I felt a lot better as a whole when I was cardiovascularly in shape. Lifting, for me, helps with things like posture, back pain, self image and weight control. It does not, IME, increase average daytime energy level, help in the bedroom, or make climbing a few flights of stairs feel effortless. Look to cardio training for that. Edit: "For most, the plateau is a form of purgatory." I can't agree less. Sure, there are lots of folks who go to the gym and pursue literally endless gains until some form of injury comes along and derails them. Personally I find having some realistic goals to be a much better approach. I hit a 400 pound deadlift and decided that's enough. Why the hell would I want to lift more? I'll never use it, and those gains will just require even more maintenance.
- hondo77 7y ago
  > Also, FWIW, don't neglect cardio. I know lifters will tell you that lifting gives your heart a workout, and it does, but from personal experience I felt a lot better as a whole when I was cardiovascularly in shape. This. The heart "workout" from weight training is not even in the same zip code as cardio workouts. Best to do both.
- lostapathy 7y ago
  At the same time, don't be so obsessed about form you don't let yourself make any progress. Overload is a key part of "progressive overload" - if you're doing that, your form won't be 100% picture perfect all the time. Learn to know the difference between a rep that's a little off and a rep that's dangerously off, and accept that some ugly (but safe enough) reps are part of the process.
- LVB 7y ago
  >Our bodies are generally shit by middle age, so you're probably already experiencing joint degeneration I did ~no lifting for many nears and dove back in way too fast at 45 y/o. Got a little too ambitious in the squat rack and my knee has been sort of fucked up for about 6 months (slow recovery is also a fun part of middle age). Take it slow.
rhema 7y ago
I like lifting weights. It reminds me of coding. Both are mostly solitary activities. At this point, I just enjoy the activity even if the physical benefits don't improve much. If you want to nerd out lifting theory, I suggest https://www.barbellmedicine.com/ https://www.barbellmedicine.com/ .
- kejaed 7y ago
  Interesting to see this here. I got some internet coaching from Jordan when he was still affiliated with Starting Strength. I'm curious, if you don't mind, how did you find Barbell Medicine?
  - weeznerps 7y ago
    Not that guy but I bought one of their strength templates. I found them through Alan Thrall's YouTube channel.
    - logosmonkey 7y ago
      Thralls channel is a lot of fun!
  - rhema 7y ago
    As it's been 2 years or so, I'm not sure I remember. It may have been YouTube->5x5->Squat Form-> Alan Thrall on YT->Barbell Medicine. As an academic, I like the way the doctors approach terminology of lifting and describe evidence-based reasoning for recommendations.
flyGuyOnTheSly 7y ago
I've learned something recently that I wish I learned long ago: That it feels really good to move. A sedentary programmer I will no longer be! I walk to a local yoga studio to practice for an hour every day now and have literally never been happier in my entire life. I literally break out into a wide smile every single time I begin preparing to go to yoga... and trust me... I was never that kind of happy go lucky guy. It's no surprise that moving makes you feel good. Science has documented countless examples of exactly how it does that. Endorphins are released as a direct result of moving. Moving is my favorite nootropic. It's easy to get stuck sitting in a chair day after day. It's just as easy to keep the momentum of movement going if you can get the ball rolling. I really wish I knew that earlier, but I am happy to know it now. Get out there and move around HN!
zaroth 7y ago
One thing I love about lifting is the stats. Being able to track my progress in the main lifts, and seeing the small progressive improvements add up to big changes overall is very rewarding. I’m also the kind of person that started off saying, “I’d like to be able to do a body weight pull-up” which soon became, “I’d like to be able to do 4 body weight pull-ups” which eventually became... you definitely get addicted to the gains and even if you plateau in one lift or another, there’s always another muscle you can train. Once you start moving real weight there’s also a euphoria to hitting those big PRs which you can work yourself up for and then it’s a blast when you finally hit them. I lift 3x a week - push, pull, legs. I do 6 week cycles of 12 reps, 8 reps, 5 reps (for the main lifts). And at the end of each 5 rep cycle I test my 1 rep max on bench, deadlift, and squat. 14 weeks ago I just missed adding those up to 1,000 lbs (a big milestone) and fully expect to exceed 1,000 when I test again in 3 weeks. I was never a weight lifter / body builder. Aside from a brief stint trying CrossFit I had basically never touched weights aside from a class in high school. If you looked at a picture of me 5 years ago I was a completely different person. It took 2 years of cardio and yoga just to work up the inner strength and basic flexibility to feel like I could safely approach weights. I like that it’s the number one priority for one hour, 3 times a week. The rest of the week you never ever have to think about it. Well, you will feel it, but it takes no mental strain. Then you get in and get it done and feel awesome that you’re just a little bit better than last week, and go on with your day. The most important thing is doing it right, doing it effectively, and most of all doing it safely. Getting injured will set you back hard. Pay a trainer once a week to do one of the three workouts with you, critique your form, and tweak your program. Go for the big milestones when you have a pro watching you, and listen when they tell you stop. Best investment of time and money I’ve ever made.
- travelton 7y ago
  100% agree - hiring a trainer was the best investment in my weightlifting journey. Sure, you can watch videos and try to nail proper form, but when you hit the gym floor solo, nobody is going to correct you.
sergiotapia 7y ago
If you're a beginner I recommend starting with 5 sets of 5 reps using dumbells, bars or cables. Use as much weight as you can without hurting yourself and MAINTAIN FORM. Check your ego at the door and maintain form, otherwise you are fucked when you start lifting real weights. You will get hurt. You will learn the bad form and fuck up your shoulder or joints. Don't do it. Those beginner gains are crazy fast, and in six months you will be totally changed. You will be stronger. Push yourself.
gavanwoolery 7y ago
I was mostly sedentary until about 1.5 years ago. I have tried almost every form of exercise, but the only thing that has truly hooked me so far is circuit/interval training (for both cardio and resistance). I have done almost 400 sessions so far, almost without fail at 5 days per week (which is the real testament to how addicting it is). Actually I find the cardio classes to be more interesting and challenging than the resistance / weight lifting classes. Although the focus is cardio, they do not neglect training your muscles, they just tend to rely more on body weight than barbells (burpees, jump squats, sprawls, etc) with the occasionally machine thrown in (rowers, bikes). I have not lost much weight (that requires a better diet) or gained a huge amount of muscle but my body feels way more tuned. The classes are pretty intense and burning 1000 calories/hour is common. My heart rate used to max out at 180 and my resting heart rate was 80-90. Now my max heart rate is 160 and my resting gets as low as 50. I used to struggle to do 50 push-ups now I can do 100 without much struggle. The real benefit though is that I feel healthy and less afraid of things like heart disease.
- nradov 7y ago
  Congratulations on your progress, but those numbers don't look quite right. Most people can't sustain 1000 kcal/hr for a full hour, especially not when doing circuit training. Consumer fitness tracker devices commonly overestimate calorie consumption by a significant amount. Max heart rate doesn't really decrease with fitness unless there's some weird pathology going on. As fitness increases you can generate more power at the same heart rate, but max heart rate remains roughly the same.
rc_hadoken 7y ago
If you're a beginner in this thread focus on going to the gym/your favorite workout environment first. Don't listen to all the people giving rep counts. If you go everyday for a month and do 1 effortful rep its better than going 2 times a week--getting sore and forgetting about it after soreness goes away. Also listen to your body, we are all different. The similarities--id even suggest only focusing on body weight stuff for a year or two and the only weight you lift is a deadlift(just the bar--about 45lbs in most gyms) or air squat.
cgrealy 7y ago
Just to give an alternate viewpoint: https://youtu.be/wlLpCh-lE54?t=71 https://youtu.be/wlLpCh-lE54?t=71 (for the record, I also sometimes pick heavy things and put them back down, but it is an inherently silly activity :D )
maest 7y ago
This article severly downplays one of the main attractions of weight lifting, explained by that one scene in American Beauty: 'I need to shape up - fast!' 'Well are you looking to just lose weight or do you want to have increase strength and flexibility as well?' 'I want to look good naked.'
- buboard 7y ago
  Lifters can look bulky. I m sure other forms of fitness make you look even better
  - red2awn 7y ago
    Most people will never get to the stage of being bulky, especially for a woman due to the lower testosterone levels. Those big dudes and gals you see on the internet are on steroids.
playing_colours 7y ago
Doing sport is what I started to recommend recently to all my friends who are 30+ based on my experience. It improved my life, my body, happiness, energy, sexual drive and I feel and look better than 10 years ago. For a consultant and engineering lead it had an additional benefit to look fit and dynamic for my clients and co-workers :) Working full time and (if you want to do more) studying or coding at home becomes hardy sustainable and a problem in 30s. It is in our interest to prioritize the health of our only body, the holder of our brains, a thing we so heavily rely on for basically every activity. It is so amazing how our bodies can reshape and adopt to physical activities we do! You can pick sport to shape your body in a desired way. My example: I am quite small, sturdy, with tendency to become fat if I do not do enough sport. I did bjj + gym for a few years - I looked like “squared”, the mixture of wide shoulders, muscles, and fat - a bit like Fedor Emelianenko. A few months ago I fully switched to running (2-3 times a week 10-15 km) plus endurance 1-2 times a week of bodyweight exercises. Within 2 months my body adopted to my new activities - I became slimmer, lighter, with stronger legs.
deskamess 7y ago
Anyone have a recommendation for a good protein shake? Most of them taste horrible. I found a strawberry one but can no longer remember the brand as we recycled the jar.
- gbaygon 7y ago
  I like ON Gold Standard specially the “Double Rich Chocolate” flavor, it’s also one of the most recommended protein powder on bodybuilding forums.
cal97g 7y ago
Great zen when people who aren't strong enough to lift the weights they are shockingly aren't strong enough to put them down properly. If you can't put it down, don't pick it up is my advice.
jenkstom 7y ago
Strength training has changed my life. I did martial arts a bit over the years, but this has made more difference (for so much less effort) than anything else I've done.
dkarl 7y ago
I deeply despise the picture that goes with this article. It's superficial, I guess, but the idea dragging a fake barbell to the top of some photogenic rocks and waiting for the perfect lighting for a photo op is antithetical to everything positive in the article and perfectly captures the off-putting assumptions about fitness that keep many of my friends out of the gym. Also I thought we were past using the word "Zen" as a label for any kind of temporary abatement of stress or neuroticism. Not that we knew better, of course, but that it was thankfully out of fashion. I'm sad to see that is no longer the case.
sophacles 7y ago
There's a lot of good advice in this thread. One thing I'd like to suggest to anyone new to lifting is: get a trainer. I spent a lot of years trying to get in shape, but never getting there, because I would hurt myself. I finally decided to get a trainer a few years ago for other reasons[1], but the biggest benefit has been a total lack of injury. Injuries often come from bad form, not working on small stabilizer muscles and/or over-doing it - a decent trainer will be able to correct for these cases. I'm almost 40 but I'm in as-good or better shape than I was in my late-teens because I've been consistent and working with someone who knows how to get good results. A trainer does add to the expense, but at least for me, I'd rather pay more for a workout that I actually do regularly, than paying for a gym membership I can't use half the time because I'm injured. [1] The other nice thing about a trainer is that they provide some accountability. It's much easier for me to blow off a workout day if I'm not also screwing up someone else's schedule/income.
RickJWagner 7y ago
I started weight lifting in my Air Force days, about 35 years ago. I've kept at it regularly since then and am convinced it's good for overall health. About a year ago, I got a shoulder injury doing bench press. (Not the first time, but this one was from a lighter weight and it lasted longer.) I saw an older gentleman in the gym this week and thought I'd ask him how he keeps from getting injured. The older gent (his name is Ralph) said he recommends lots of warmups. He was benching pretty good, about half of what I was, I think I do ok for a mid-50s weightlifter. Ralph looked pretty fit, but his hair was totally silver. I was floored when he mentioned he has a son that's 61! I remain committed. I think it's really good for health.
robomartin 7y ago
https://startingstrength.com/ https://startingstrength.com/ I did this with a coach for about a year. After that I installed a squat rack in my backyard and train on my own (with occasional one-on-one coaching sessions every six months or so to make sure technique hasn't gone to hell). There's nothing like gaining strength. It doesn't have to be monster strength either. Most people can't lift 250 lbs off the floor. Going from struggling to lift a 60 lb bag of dog food with two arms to carrying one bag in each hand is massive improvement for 95% of people. The funny thing is that this isn't a crazy goal at all and it is attainable within a year for almost anyone. One of my favorite things to do once I got to 250 lb deadlifts was to go to the regular gym every so often, pick up a 120 lb dumbbell with each hand and go do standing rows. I don't look like a bodybuilder at all. All the big huge guys doing 70 lb dumbbells could not understand what was going on. I'd literally grab 240 lbs of dumbbells and go to the bench to do a bunch of reps. A few asked what the hell was going on. There's a difference between strength training and bodybuilding. It is my opinion that, for the average person, strength training is what brings more benefits, particularly as you get older. Bodybuilding can look good (in terms of body shape) but I am not sure it carries with it the same benefits. This is just my opinion, never really researched the topic beyond the basics. As others have said: If you are going to do this, get a coach. It is critical to ensure you are using proper technique. Without this you could get stuck and struggle to make progress, get hurt or both.
ken 7y ago
This is such a strange article. To a lot of the world, physical labor is just what you do every day. There's a reason you call it a "farmer’s carry". I wonder what people will do in 25 or 50 years for recreation that we today consider work.
jazzabeanie 7y ago
Something I wish I knew 10 years ago: "To minimise injury risk, practitioners should aim to maintain the acute:chronic workload ratio within a range of approximately 0.8–1.3." Figure 6, https://bjsm.bmj.com/content/50/5/273 https://bjsm.bmj.com/content/50/5/273
Antoninus 7y ago
I wrestled in college so my knees and back are terrible. I swear that the one thing is that has kept my posture and back from degrading while I live life in terminal is the barbell. I highly recommend 5x5 and after a few weeks adding in complex olympic lifts. https://stronglifts.com/5x5/ https://stronglifts.com/5x5/ Complex: https://www.youtube.com/watch?v=AqZ_ol0piKM https://www.youtube.com/watch?v=AqZ_ol0piKM
Cougher 7y ago
I'd like to offer something a little different. People who are interested in starting an exercise routine will often be inundated with conflicting declarations about how it must be done. You have to lift this way and you have to eat "clean". What is often missing is this: one of the great things about exercise and eating is that there are so many ways that can be used with great success. And one of the single most important factors to consider when choosing a routine/diet is what makes you happy enough to want to continue rather than quit. And if you get bored, you can switch to something slightly different or completely different.
wheresvic3 7y ago
This sounds like something that I could have written, heh. I've been lifting for around 10 odd years now with a break of a few years in between. The hardest part for me was stepping back into the gym and trying to figure out what had worked in the past. After trying out a few other workout apps, I just decided to bite the bullet and build my own. It was a really fun exercise and tracking my workouts now really motivates me to keep upping my game. I've also opened it up to the public - registration and use is absolutely free - it's been around for 2+ years so the chances of it going dark are slim: https://ewolo.fitness https://ewolo.fitness :)

214 points by UrbanPiper 7y ago

I've been doing strength training for the last few months with both bodyweight and dumbbells and am really loving it. It's amazing how fast you can go from feeling completely hopeless as a beginner to making significant improvements with almost every workout if you stick with it, are consistent, and don't get hurt. It has fixed my back pain, neck pain, wrist pain, hamstring tightness, and improved my posture. The desire to keep improving has also motivated me to eat a lot better. One thing that has made it more enjoyable for me and helped me avoid injuries (I initially had some nagging shoulder issues) is to stop caring about the number of reps. Obsessing about hitting a certain number causes form breakdown, injury, a stunted range of motion, and discouragement when you can't reach your goal. It's far better to just do as many as you can on each set with good form and not focus too much on what number you hit. As long as you're pushing yourself on the last few reps, your muscles won't know the difference, and if you're consistent in your workouts and diet, the numbers will take care of themselves over time.

thechao 7y ago
I’m about 3.5 years in. I just switched from a powerlifting routine to a bodybuilding one. I’m not going to say weightlifting makes me happy, but the notion of ‘zen’ sounds right; especially once I figured out my only competition was myself.
- number6 7y ago
  Same here!which routine are you on
  - thechao 7y ago
    Heavily modified Rippetoe (strong lifts). It’s a 5 day plan focused on form, ie, power/fast concentric, slow count eccentric. My current major goals are 400lbs deadlift & muscle-ups on the fat pull-up bar.
MisterOctober 7y ago
Total agree -- I was temporarily disabled by injury earlier this year and was recently given the all-clear to start lifting again -- was feeling hopelessly atrophied + weak at first and dubious that I'd ever get back to where I was [nothing to write home about, but OK] -- Within six weeks, I was back to most of my original routine, after almost a year not lifting -- and as you say, my overall pain level has been much reduced and my posture improved
- radicalbyte 7y ago
  Muscle memory is real. I had a break of about 2 months because of having a baby. It took two weeks to get back to my old weights and that includes taking it easy after the DOMS :) Sadly the extra kilos gained in that time will take longer to vanish.
  - enz 7y ago
    Even for longer periods it works! (Except for DOMS if too long) Besides, since force is a neurological stuff, you « memorize » lifted weight as you memorize playing guitar or riding a bike. It takes a short period of time to get started again, but the neural connections stay for sure.
radicalbyte 7y ago
The type of training you're doing affects the results. The how IS important. Do you want to get big? Then train heavy enough that you can do 10-15 reps with good form. Do you want explosive strength for sports? Then look for around 15-20 reps but do the pushing part explosively. Do you want to get strong? Lift heavy. Do 5 sets of a weight you can lift for 5-8 reps. Going for endurance? Then you're looking for weights that take you to 30-50 reps. Adjust the weights if you're not in your rep range, and don't cheat. Rest longer between sets if they start dropping off.
- Scarbutt 7y ago
  What is the difference between big, explosive strength for sports and strong?
  - sergiotapia 7y ago
    Look up fast twitch vs slow twitch muscles.
    - rc_hadoken 7y ago
      My understanding is you can't "get" one or the other. You either have them or you dont. Keep in mind I last read on this in 2012.
      - deleted 7y ago
        [deleted]
      - Grustaf 7y ago
        Everyone has both, though I'm not sure you can change the proportions.
        masonic 7y ago
        Humans don't experience hyperplasia. You can't gain fibers.
cabernal 7y ago
Any recommendations on how to get started?
- danburbridge 7y ago
  Stronglifts or starting strength
  - bernardom 7y ago
    I'll second stronglifts. I used the app too. Super simple- three times a week, 35-45 minutes each time, and super gradual.
  - jenkstom 7y ago
    Stronglifts 5x5 is great. You don't have to do any math, you just do what the app tells you to.
  - red2awn 7y ago
    Definitely stronglift for beginners. Not sure about starting strength though. It has power cleans in the program, which takes a long time to get proficient, time that people could have just spent on the big 3 lifts.
- toomuchtodo 7y ago
  https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_pr...
  - criddell 7y ago
    I'm looking at that link and am confused. What does 3x8-12 mean? I get the 3x8 is 3 sets of 8 reps, but what about the -12? I've been doing a bodyweight routine I got from Reddit for almost a year and I've seen very little progress. I want to try something different.
    - 7y ago
matwood 7y ago
There is a fun program from the book "Huge in a Hurry" where sets are to perfect rep failure. The gist of the program is, for example, pick a weight you can 10 reps of. Now do 40 total reps stopping every set when you no longer do a perfect rep. Take as many sets as needed to get to 40. This was a great program for me early on, as it taught me about the focus on perfect form above all else. But yeah, working out is life changing. I've been lifting in some form for over 20 years now, and try to exercise every single day.
- toomuchtodo 7y ago
  https://smile.amazon.com/Mens-Health-Huge-Hurry-Stronger/dp/1605299340 https://smile.amazon.com/Mens-Health-Huge-Hurry-Stronger/dp/... (2008) http://chadwaterbury.com/huge-in-a-hurry-clarified/ http://chadwaterbury.com/huge-in-a-hurry-clarified/ (Author's Update)
- criddell 7y ago
  Are you still trying to up your numbers or has your focus shifted? I'm going to be 50 next year and when I think about my goals it would probably be to get a bit stronger, improve my endurance, and to have a program that will work for a long time in a type of maintenance mode.
cryptozeus 7y ago
Great point, this is one of the reason I have not been to the gym in sometime. I do not want to figure out one more thing to track and see if I have improved at this and that. I understand logically that lifting weights is good for you so I would just like to go, lift some weights and get out. I like your idea of not really caring about number of reps of weight limits.
beamatronic 7y ago
You don’t find it mind-numbingly boring though?
- zaroth 7y ago
  It should absolutely not be boring. There are 100s of different ways to work your body, and if a trainer can’t make a workout entertaining and exhausting and help you achieve real progress towards your goals... get a different trainer.
- raz32dust 7y ago
  Just like some people find running very boring and others are obsessive runners, some people will find strength training boring. That's ok. Find some other physical activity that gets you in the zone and forget about the daily stresses of life - may be it is playing basketball, or tennis or whatever. I really started to love strength training once I got the hang of it. It gets less boring once you learn to be fully absorbed in it - focusing on correct form while lifting heavy weights and pushing yourself requires a lot of concentration and mind-body coordination, and I think that's what gets me into the "flow" state and generates the good feelings of accomplishment.
  - ken 7y ago
    With running, the scenery constantly changes.
    - n4r9 7y ago
      With weightlifting, the number of plates on the bar constantly changes.
- rc_hadoken 7y ago
  Personally -- when I work out I am focused on the moment and each muscle movement. If you want to get philosophical about it..there's no room to be bored because the "me" that experiences boredom is paying close attention to each movement. Not only does this avoid injury I find it as a point of growth, self-control and meditative. Same when running.
dirtyid 7y ago
>the numbers will take care of themselves over time Over time maybe a great overstatement depending on context. Context being sensible programming and genetics. Really mostly genetics. The extremely motivating newbie and even intermediate gains exhaust very rapidly. Lifting can become very monotonous and tedious grind after a few years. It helps to have adopt an analytical and zen attitude towards progress after that. Most advanced lifters will go through multi-year plateaus at some point, it takes an entirely different mind set to pursue the hobby then. Injury prevention also becomes significant considerations when you become sufficiently strong (and old), eventually it's about numbers and not health - training then is not a great health prescription for people. That said, a beginning strength regime is absolutely something everyone should pursue for longevity and quality of life improvements. Intermediate+ strength training will help most folks structure many parts of their life from routine to diet to work ethic. Anything more and like every hobby, it becomes a very time intensive pursuit that requires a lot of sacrifice. All that is to say, strength training for most people will inevitably turn into a job, and like most jobs, make sure it's something you enjoy. For some people the joy is intrinsic and the process is easier, for others it's work, and and the level of fulfillment is correlated to what one makes of it.

kaesar14 7y ago

Weightlifting's been the only constant of my life the last 3 years, becoming the first thing I do in a day 6 to 7 times a week. I can't recommend it enough as a habit that can draw you out of the deepest recesses of your mind. Not to mention the physical and aesthetic benefits :)

neogodless 7y ago

This is something I'm pretty sure I'm missing right now. Since I got started in cross country running in high school, which included just the most modest of weight training, I've been interested in it. I'd often have gym memberships, and dabble with the various machines, trying to cover muscle groups. Eventually, I joined fitocracy.com when it was young and full of active members. It was there that I learned about Starting Strength, and where the programming rewarded logging barbell activities much more than running or using a machine. Before long, I had bought the Starting Strength and began teaching myself the movements. I began with little or no weight, and using videos I took of myself to improve my form. I also paid more attention to dietary intake, and used If It Fits Your Macros (IIFYM) to design my daily goals for macronutrients. The results were manifold. Of course I got stronger - barbell lifts done right are so much more efficient and effective than any chaotic routine, or even somewhat organized attempts with machines. I was visibly in better shape. But I was also naturally more confident, more in tune with the world around me. As the article mentions, I was seeing how my own decisions were affecting my life, and I would direct myself in other areas to zero in on decisions within my areas of control and concern. My energy increased and my focus improved on the job. I was able to find a healthy relationship that continues today. However. I lost my way. Eventually the habit was interrupted and was never fully restored. Today, I'm distracted, procrastinating on a task I've procrastinated for too long already. I'm irritable and I don't want to waste my day at the office, but I'll go home, and I won't make good use of my time their either. I'll snack too often and grab unhealthy things. Of course I'm not saying that this one habit will fix all of your problems, but it is a bit of a foundational habit, and it can leak into other areas of your life. And, of course, strength is helpful! You can move furniture and chop wood and have the bad posture on your office chair you were going to have anyway, but with a stronger back, you'll find yourself injured less often. So I recommend it, and I hope I can take my own advice!

potshot 7y ago

Henry Rollins' "Iron and the Soul" is a fantastic take on this as well: https://www.oldtimestrongman.com/articles/the-iron-by-henry-rollins/ https://www.oldtimestrongman.com/articles/the-iron-by-henry-...

dogman144 7y ago

mandatory plug for Starting Strength novice program if you want a can't-miss first 12 weeks of starting lifting. Regardless of what you do after it, it'll establish a base of strength and safe movement patterns to go down whatever body building, strength, powerlifting, cardio direction you want.

neonate 7y ago

http://archive.is/vm7SE http://archive.is/vm7SE

01100011 7y ago

For all you middle-aged keyboard jockeys ready to grab a bar and start lifting, make sure you take the time to learn about proper form and stick to it while lifting. Our bodies are generally shit by middle age, so you're probably already experiencing joint degeneration and bone spurs. You should still lift, but do it wisely. I just had shoulder surgery on Friday. The problem was more than likely caused by other things, but weightlifting made the issue obvious and forced me to fix it. Also, FWIW, don't neglect cardio. I know lifters will tell you that lifting gives your heart a workout, and it does, but from personal experience I felt a lot better as a whole when I was cardiovascularly in shape. Lifting, for me, helps with things like posture, back pain, self image and weight control. It does not, IME, increase average daytime energy level, help in the bedroom, or make climbing a few flights of stairs feel effortless. Look to cardio training for that. Edit: "For most, the plateau is a form of purgatory." I can't agree less. Sure, there are lots of folks who go to the gym and pursue literally endless gains until some form of injury comes along and derails them. Personally I find having some realistic goals to be a much better approach. I hit a 400 pound deadlift and decided that's enough. Why the hell would I want to lift more? I'll never use it, and those gains will just require even more maintenance.

hondo77 7y ago
> Also, FWIW, don't neglect cardio. I know lifters will tell you that lifting gives your heart a workout, and it does, but from personal experience I felt a lot better as a whole when I was cardiovascularly in shape. This. The heart "workout" from weight training is not even in the same zip code as cardio workouts. Best to do both.
lostapathy 7y ago
At the same time, don't be so obsessed about form you don't let yourself make any progress. Overload is a key part of "progressive overload" - if you're doing that, your form won't be 100% picture perfect all the time. Learn to know the difference between a rep that's a little off and a rep that's dangerously off, and accept that some ugly (but safe enough) reps are part of the process.
LVB 7y ago
>Our bodies are generally shit by middle age, so you're probably already experiencing joint degeneration I did ~no lifting for many nears and dove back in way too fast at 45 y/o. Got a little too ambitious in the squat rack and my knee has been sort of fucked up for about 6 months (slow recovery is also a fun part of middle age). Take it slow.

rhema 7y ago

I like lifting weights. It reminds me of coding. Both are mostly solitary activities. At this point, I just enjoy the activity even if the physical benefits don't improve much. If you want to nerd out lifting theory, I suggest https://www.barbellmedicine.com/ https://www.barbellmedicine.com/ .

kejaed 7y ago
Interesting to see this here. I got some internet coaching from Jordan when he was still affiliated with Starting Strength. I'm curious, if you don't mind, how did you find Barbell Medicine?
- weeznerps 7y ago
  Not that guy but I bought one of their strength templates. I found them through Alan Thrall's YouTube channel.
  - logosmonkey 7y ago
    Thralls channel is a lot of fun!
- rhema 7y ago
  As it's been 2 years or so, I'm not sure I remember. It may have been YouTube->5x5->Squat Form-> Alan Thrall on YT->Barbell Medicine. As an academic, I like the way the doctors approach terminology of lifting and describe evidence-based reasoning for recommendations.

flyGuyOnTheSly 7y ago

I've learned something recently that I wish I learned long ago: That it feels really good to move. A sedentary programmer I will no longer be! I walk to a local yoga studio to practice for an hour every day now and have literally never been happier in my entire life. I literally break out into a wide smile every single time I begin preparing to go to yoga... and trust me... I was never that kind of happy go lucky guy. It's no surprise that moving makes you feel good. Science has documented countless examples of exactly how it does that. Endorphins are released as a direct result of moving. Moving is my favorite nootropic. It's easy to get stuck sitting in a chair day after day. It's just as easy to keep the momentum of movement going if you can get the ball rolling. I really wish I knew that earlier, but I am happy to know it now. Get out there and move around HN!

zaroth 7y ago

One thing I love about lifting is the stats. Being able to track my progress in the main lifts, and seeing the small progressive improvements add up to big changes overall is very rewarding. I’m also the kind of person that started off saying, “I’d like to be able to do a body weight pull-up” which soon became, “I’d like to be able to do 4 body weight pull-ups” which eventually became... you definitely get addicted to the gains and even if you plateau in one lift or another, there’s always another muscle you can train. Once you start moving real weight there’s also a euphoria to hitting those big PRs which you can work yourself up for and then it’s a blast when you finally hit them. I lift 3x a week - push, pull, legs. I do 6 week cycles of 12 reps, 8 reps, 5 reps (for the main lifts). And at the end of each 5 rep cycle I test my 1 rep max on bench, deadlift, and squat. 14 weeks ago I just missed adding those up to 1,000 lbs (a big milestone) and fully expect to exceed 1,000 when I test again in 3 weeks. I was never a weight lifter / body builder. Aside from a brief stint trying CrossFit I had basically never touched weights aside from a class in high school. If you looked at a picture of me 5 years ago I was a completely different person. It took 2 years of cardio and yoga just to work up the inner strength and basic flexibility to feel like I could safely approach weights. I like that it’s the number one priority for one hour, 3 times a week. The rest of the week you never ever have to think about it. Well, you will feel it, but it takes no mental strain. Then you get in and get it done and feel awesome that you’re just a little bit better than last week, and go on with your day. The most important thing is doing it right, doing it effectively, and most of all doing it safely. Getting injured will set you back hard. Pay a trainer once a week to do one of the three workouts with you, critique your form, and tweak your program. Go for the big milestones when you have a pro watching you, and listen when they tell you stop. Best investment of time and money I’ve ever made.

travelton 7y ago
100% agree - hiring a trainer was the best investment in my weightlifting journey. Sure, you can watch videos and try to nail proper form, but when you hit the gym floor solo, nobody is going to correct you.

sergiotapia 7y ago

If you're a beginner I recommend starting with 5 sets of 5 reps using dumbells, bars or cables. Use as much weight as you can without hurting yourself and MAINTAIN FORM. Check your ego at the door and maintain form, otherwise you are fucked when you start lifting real weights. You will get hurt. You will learn the bad form and fuck up your shoulder or joints. Don't do it. Those beginner gains are crazy fast, and in six months you will be totally changed. You will be stronger. Push yourself.

gavanwoolery 7y ago

I was mostly sedentary until about 1.5 years ago. I have tried almost every form of exercise, but the only thing that has truly hooked me so far is circuit/interval training (for both cardio and resistance). I have done almost 400 sessions so far, almost without fail at 5 days per week (which is the real testament to how addicting it is). Actually I find the cardio classes to be more interesting and challenging than the resistance / weight lifting classes. Although the focus is cardio, they do not neglect training your muscles, they just tend to rely more on body weight than barbells (burpees, jump squats, sprawls, etc) with the occasionally machine thrown in (rowers, bikes). I have not lost much weight (that requires a better diet) or gained a huge amount of muscle but my body feels way more tuned. The classes are pretty intense and burning 1000 calories/hour is common. My heart rate used to max out at 180 and my resting heart rate was 80-90. Now my max heart rate is 160 and my resting gets as low as 50. I used to struggle to do 50 push-ups now I can do 100 without much struggle. The real benefit though is that I feel healthy and less afraid of things like heart disease.

nradov 7y ago
Congratulations on your progress, but those numbers don't look quite right. Most people can't sustain 1000 kcal/hr for a full hour, especially not when doing circuit training. Consumer fitness tracker devices commonly overestimate calorie consumption by a significant amount. Max heart rate doesn't really decrease with fitness unless there's some weird pathology going on. As fitness increases you can generate more power at the same heart rate, but max heart rate remains roughly the same.

rc_hadoken 7y ago

If you're a beginner in this thread focus on going to the gym/your favorite workout environment first. Don't listen to all the people giving rep counts. If you go everyday for a month and do 1 effortful rep its better than going 2 times a week--getting sore and forgetting about it after soreness goes away. Also listen to your body, we are all different. The similarities--id even suggest only focusing on body weight stuff for a year or two and the only weight you lift is a deadlift(just the bar--about 45lbs in most gyms) or air squat.

cgrealy 7y ago

Just to give an alternate viewpoint: https://youtu.be/wlLpCh-lE54?t=71 https://youtu.be/wlLpCh-lE54?t=71 (for the record, I also sometimes pick heavy things and put them back down, but it is an inherently silly activity :D )

maest 7y ago

This article severly downplays one of the main attractions of weight lifting, explained by that one scene in American Beauty: 'I need to shape up - fast!' 'Well are you looking to just lose weight or do you want to have increase strength and flexibility as well?' 'I want to look good naked.'

buboard 7y ago
Lifters can look bulky. I m sure other forms of fitness make you look even better
- red2awn 7y ago
  Most people will never get to the stage of being bulky, especially for a woman due to the lower testosterone levels. Those big dudes and gals you see on the internet are on steroids.

playing_colours 7y ago

Doing sport is what I started to recommend recently to all my friends who are 30+ based on my experience. It improved my life, my body, happiness, energy, sexual drive and I feel and look better than 10 years ago. For a consultant and engineering lead it had an additional benefit to look fit and dynamic for my clients and co-workers :) Working full time and (if you want to do more) studying or coding at home becomes hardy sustainable and a problem in 30s. It is in our interest to prioritize the health of our only body, the holder of our brains, a thing we so heavily rely on for basically every activity. It is so amazing how our bodies can reshape and adopt to physical activities we do! You can pick sport to shape your body in a desired way. My example: I am quite small, sturdy, with tendency to become fat if I do not do enough sport. I did bjj + gym for a few years - I looked like “squared”, the mixture of wide shoulders, muscles, and fat - a bit like Fedor Emelianenko. A few months ago I fully switched to running (2-3 times a week 10-15 km) plus endurance 1-2 times a week of bodyweight exercises. Within 2 months my body adopted to my new activities - I became slimmer, lighter, with stronger legs.

deskamess 7y ago

Anyone have a recommendation for a good protein shake? Most of them taste horrible. I found a strawberry one but can no longer remember the brand as we recycled the jar.

gbaygon 7y ago
I like ON Gold Standard specially the “Double Rich Chocolate” flavor, it’s also one of the most recommended protein powder on bodybuilding forums.

cal97g 7y ago

Great zen when people who aren't strong enough to lift the weights they are shockingly aren't strong enough to put them down properly. If you can't put it down, don't pick it up is my advice.

jenkstom 7y ago

Strength training has changed my life. I did martial arts a bit over the years, but this has made more difference (for so much less effort) than anything else I've done.

dkarl 7y ago

I deeply despise the picture that goes with this article. It's superficial, I guess, but the idea dragging a fake barbell to the top of some photogenic rocks and waiting for the perfect lighting for a photo op is antithetical to everything positive in the article and perfectly captures the off-putting assumptions about fitness that keep many of my friends out of the gym. Also I thought we were past using the word "Zen" as a label for any kind of temporary abatement of stress or neuroticism. Not that we knew better, of course, but that it was thankfully out of fashion. I'm sad to see that is no longer the case.

sophacles 7y ago

There's a lot of good advice in this thread. One thing I'd like to suggest to anyone new to lifting is: get a trainer. I spent a lot of years trying to get in shape, but never getting there, because I would hurt myself. I finally decided to get a trainer a few years ago for other reasons[1], but the biggest benefit has been a total lack of injury. Injuries often come from bad form, not working on small stabilizer muscles and/or over-doing it - a decent trainer will be able to correct for these cases. I'm almost 40 but I'm in as-good or better shape than I was in my late-teens because I've been consistent and working with someone who knows how to get good results. A trainer does add to the expense, but at least for me, I'd rather pay more for a workout that I actually do regularly, than paying for a gym membership I can't use half the time because I'm injured. [1] The other nice thing about a trainer is that they provide some accountability. It's much easier for me to blow off a workout day if I'm not also screwing up someone else's schedule/income.

RickJWagner 7y ago

I started weight lifting in my Air Force days, about 35 years ago. I've kept at it regularly since then and am convinced it's good for overall health. About a year ago, I got a shoulder injury doing bench press. (Not the first time, but this one was from a lighter weight and it lasted longer.) I saw an older gentleman in the gym this week and thought I'd ask him how he keeps from getting injured. The older gent (his name is Ralph) said he recommends lots of warmups. He was benching pretty good, about half of what I was, I think I do ok for a mid-50s weightlifter. Ralph looked pretty fit, but his hair was totally silver. I was floored when he mentioned he has a son that's 61! I remain committed. I think it's really good for health.

robomartin 7y ago

https://startingstrength.com/ https://startingstrength.com/ I did this with a coach for about a year. After that I installed a squat rack in my backyard and train on my own (with occasional one-on-one coaching sessions every six months or so to make sure technique hasn't gone to hell). There's nothing like gaining strength. It doesn't have to be monster strength either. Most people can't lift 250 lbs off the floor. Going from struggling to lift a 60 lb bag of dog food with two arms to carrying one bag in each hand is massive improvement for 95% of people. The funny thing is that this isn't a crazy goal at all and it is attainable within a year for almost anyone. One of my favorite things to do once I got to 250 lb deadlifts was to go to the regular gym every so often, pick up a 120 lb dumbbell with each hand and go do standing rows. I don't look like a bodybuilder at all. All the big huge guys doing 70 lb dumbbells could not understand what was going on. I'd literally grab 240 lbs of dumbbells and go to the bench to do a bunch of reps. A few asked what the hell was going on. There's a difference between strength training and bodybuilding. It is my opinion that, for the average person, strength training is what brings more benefits, particularly as you get older. Bodybuilding can look good (in terms of body shape) but I am not sure it carries with it the same benefits. This is just my opinion, never really researched the topic beyond the basics. As others have said: If you are going to do this, get a coach. It is critical to ensure you are using proper technique. Without this you could get stuck and struggle to make progress, get hurt or both.

ken 7y ago

This is such a strange article. To a lot of the world, physical labor is just what you do every day. There's a reason you call it a "farmer’s carry". I wonder what people will do in 25 or 50 years for recreation that we today consider work.

jazzabeanie 7y ago

Something I wish I knew 10 years ago: "To minimise injury risk, practitioners should aim to maintain the acute:chronic workload ratio within a range of approximately 0.8–1.3." Figure 6, https://bjsm.bmj.com/content/50/5/273 https://bjsm.bmj.com/content/50/5/273

Antoninus 7y ago

I wrestled in college so my knees and back are terrible. I swear that the one thing is that has kept my posture and back from degrading while I live life in terminal is the barbell. I highly recommend 5x5 and after a few weeks adding in complex olympic lifts. https://stronglifts.com/5x5/ https://stronglifts.com/5x5/ Complex: https://www.youtube.com/watch?v=AqZ_ol0piKM https://www.youtube.com/watch?v=AqZ_ol0piKM

Cougher 7y ago

I'd like to offer something a little different. People who are interested in starting an exercise routine will often be inundated with conflicting declarations about how it must be done. You have to lift this way and you have to eat "clean". What is often missing is this: one of the great things about exercise and eating is that there are so many ways that can be used with great success. And one of the single most important factors to consider when choosing a routine/diet is what makes you happy enough to want to continue rather than quit. And if you get bored, you can switch to something slightly different or completely different.

wheresvic3 7y ago

This sounds like something that I could have written, heh. I've been lifting for around 10 odd years now with a break of a few years in between. The hardest part for me was stepping back into the gym and trying to figure out what had worked in the past. After trying out a few other workout apps, I just decided to bite the bullet and build my own. It was a really fun exercise and tracking my workouts now really motivates me to keep upping my game. I've also opened it up to the public - registration and use is absolutely free - it's been around for 2+ years so the chances of it going dark are slim: https://ewolo.fitness https://ewolo.fitness :)