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I followed the advice of lifting weights. Before that I was feeling pretty tired of my life, barely played with my little son, was exhasuted in my work as data

I followed the advice of lifting weights. Before that I was feeling pretty tired of my life, barely played with my little son, was exhasuted in my work as data scientist and my personal relationships with my wife, family and friends were poor. Also I didn't had the energy to pursue my hobbies, was abusing cannabis and alcohol and had poor eating and sleeping habits. Since I started going to the gym and found this simple beginner routine everything started to feel better. Something changed and feel way better and improving every other aspect of my life. I started this program, but I think anything similar will help: https://stronglifts.com/ https://stronglifts.com/

test1235 4y ago
I also started on stronglifts and moved onto greyskull lp shortly after my progression stalled and I stared to lose interest: https://physiqz.com/workout-routines/powerbuilding-programs/greyskull-lp-best-powerbuilding-routine-beginners-gslp/ https://physiqz.com/workout-routines/powerbuilding-programs/...
- seventhtiger 4y ago
  When the easy gains are over it becomes much less rewarding. But the easy gains themselves are worthwhile. My plan for that is to step back to a minimal strength maintenance program and focus more on sports and outdoors enabled by the strength.
bilsbie 4y ago
Would it be terrible to mostly use weight machines? That’s all my gym has?
- sebastiansm 4y ago
  Not optimal, but there must be some program for those cases
- dinkleberg 4y ago
  Using mostly machines is fine, don’t worry about what others think is optimal. The truth is, if you push yourself hard, you can get great results regardless of the equipment available to you (and you still need to push yourself hard with free weights too).
- rozenmd 4y ago
  Machines trick you into thinking you're progressing. The first time I went from Smith machine squats to free weight squats, I couldn't walk the next day (went from 150kg on the machine to 80kg free weight).
  - bilsbie 4y ago
    I just don’t think my knees could handle squats. I was thinking to do a leg press with lower weight. Like 20 reps.
    - spikej 4y ago
      Have you looked into isometric weight training? Heavier weight, lower reps, static holds for longer duration. Typically used in physio for rehabilitation but can also work as exercises on their own, especially when you get older and have joint issues.
    - rozenmd 4y ago
      With good form, your knees shouldn't be involved that much: https://exrx.net/WeightExercises/Quadriceps/BWSquat https://exrx.net/WeightExercises/Quadriceps/BWSquat - your knees shouldn't go past your toes. fwiw high weight + low reps (4-6) if you want to get stronger, lower weight with more reps for getting bigger (8-12)

test1235 4y ago

I also started on stronglifts and moved onto greyskull lp shortly after my progression stalled and I stared to lose interest: https://physiqz.com/workout-routines/powerbuilding-programs/greyskull-lp-best-powerbuilding-routine-beginners-gslp/ https://physiqz.com/workout-routines/powerbuilding-programs/...

seventhtiger 4y ago
When the easy gains are over it becomes much less rewarding. But the easy gains themselves are worthwhile. My plan for that is to step back to a minimal strength maintenance program and focus more on sports and outdoors enabled by the strength.

bilsbie 4y ago

Would it be terrible to mostly use weight machines? That’s all my gym has?

sebastiansm 4y ago
Not optimal, but there must be some program for those cases
dinkleberg 4y ago
Using mostly machines is fine, don’t worry about what others think is optimal. The truth is, if you push yourself hard, you can get great results regardless of the equipment available to you (and you still need to push yourself hard with free weights too).
rozenmd 4y ago
Machines trick you into thinking you're progressing. The first time I went from Smith machine squats to free weight squats, I couldn't walk the next day (went from 150kg on the machine to 80kg free weight).
- bilsbie 4y ago
  I just don’t think my knees could handle squats. I was thinking to do a leg press with lower weight. Like 20 reps.
  - spikej 4y ago
    Have you looked into isometric weight training? Heavier weight, lower reps, static holds for longer duration. Typically used in physio for rehabilitation but can also work as exercises on their own, especially when you get older and have joint issues.
  - rozenmd 4y ago
    With good form, your knees shouldn't be involved that much: https://exrx.net/WeightExercises/Quadriceps/BWSquat https://exrx.net/WeightExercises/Quadriceps/BWSquat - your knees shouldn't go past your toes. fwiw high weight + low reps (4-6) if you want to get stronger, lower weight with more reps for getting bigger (8-12)