Older guy getting back in to the gym

ntw25

I'm 46, not that old, but no longer a spring chicken, I am also 315lbs so need to start slowly. I have had all of the checks and my doctor says that I am ready to go. I am eating well and losing 2lbs a week.

So here is my question. Cardio or weights. I only have 45 minutes per session, I can probably go 3 times during the week and could add another session at the weekend. I am getting approximately 10k steps a day outside of the gym so my head is telling me to get under the bar.

If that is the case. I am looking at Stronglifts 5x5 as a good starting point. I have lifted in the past so my form is OK. Would you still recommend starting from an unweighted bar.

My goal is to lose weight (obviously), gain energy and look better (in that order)

Lots of questions, but I know that this is a great place to ask them

Thanks

TR0berts

Regardless of what you've done in the past - unless that past was a very recent past, like 6 months or less - you're a beginner lifter. Start with the bar.

With 45 minutes, and 10k steps, StrongLifts (or Starting Strength, which is similar) is fine. You may - at first, while you'll likely have shorter rest periods - be able to get in a little extra cardio, if you like.

FWIW - I'm 44. I've only been seriously lifting for 4-5 years now. I wish I knew 20 years ago what I know now, especially since I'm still learning.

ndj1979

i would suggest looking into strong lifts 5x5, all pro beginner routine, or something similar and then mix in some light cardio on off days and build in one to two rest days...

fishgutzy

If you have pool access, I highly recommend swimming. Works the whole body and no joint impact. And you don't feel the sweat coming out

kuftae

Stronglifts 5x5 is a great choice. Get the app if that would suit you, it's very well put together and keeps track of everything for you.

SonyaCele

do both cardio and weights, but do a balance that is something you enjoy and will stick with forever. and yes start out as a beginner with just bar weight and add weight slowly to give your body a chance to get used to the new lifestyle. and 46 isnt old.

Chieflrg

Lift with cardiovascular secondary if you are dead set on cardio.

Im a touch older than you and lifted for many decades yet once my health got blitzkrieged I started all over with 5x5 programing initially. It will help you retain muscle which is one of the biggest complaints of those who lose a substantial amount of weight.

Drop the ego, start with unweighted bar and concentrate on form. I promise you'll be happy you did.

dlm7507

I'm a bit older than you (66) but I've found that my workouts need to be abbreviated; 3 to 5 exercises per session, 20 to 30 min duration, 5 days per week but not the same exercises every day. Compound movements, no isolation to a muscle like curls. It allows me to not waste time or need to save myself with less intensity like happens with 1 hour workouts. I feel good and have the work capacity of younger men with that. There are lots of good programs, you just have to sick with them a while. Today is Turkish get-ups, one leg dead lifts and sandbag carries as an example of what I mean by no isolation (building Frankenstein's monster) exercises.

T0M_K

i'm 51 and just started strong lifts after a long time out of the gym. great program. i will say, the bent over rows is probably the most difficult form to master. i'm still feeling like i'm not there. just hard to keep my back straight. i love them all though. nothing better than the feeling of sore muscles knowing your rebuilding and getting stronger.

pondee629

Three days a week, 45 minutes a session, in the gym lifting (I'm sure you can find a program(s) you like); three days a week taking a 30 to 45 minute walk (in addition to your 10K steps). Sundays, rest. Increase weight and speed as you progress.

ntw25

Thanks all, I started with 5x5. day 1 with unweighted bar, felt good even to be moving under the bar again. I did a 30 minute quick walk after so feeling good right now

piperdown44

ntw25 wrote: »

Thanks all, I started with 5x5. day 1 with unweighted bar, felt good even to be moving under the bar again. I did a 30 minute quick walk after so feeling good right now

Good for you!

I'm 46 and started back up about 3 years ago at 43.
I started with SL 5x5 and followed the program exactly as written, meaning I started with just the bar. It let my ligaments, tendons and muscles get used to lifting again with, at the beginning, weights that were not a challenge but allowed me to relearn form.
Believe me, 8 or so weeks down the road it will be plenty challenging and you'll be glad you just started with the bar.

kshama2001

ntw25 wrote: »

Thanks all, I started with 5x5. day 1 with unweighted bar, felt good even to be moving under the bar again. I did a 30 minute quick walk after so feeling good right now

That's great, glad to hear it

Keep going and you got this!

sijomial

Both weights and cardio optimally.
Beware that recovery takes longer as you age so you do need to be aware of fatigue issues. Also remember it's not just muscle that needs to recover - joints, tendons, ligaments all need time to get used to a new regime.
Build up both weights and cardio progressively. Walking and swimming are great options.

What I absolutely wouldn't do at your age and size is weights and HIIT cardio. Too much stress IMHO, keep the cardio low intensity at first and yes, start low with weights too.

I'm fortunate in that I seem able to tolerate a high exercise volume despite being 56, but it didn't happen overnight.