achieving good 'balance'

jaykal001

Does anyone have any ideas/suggestion for how strong certain body parts should be? For example, if you can squat 1.5x your weight, would that be considered weak, average/acceptable, strong?

Background: I am a big guy, spent years eating and lifting like a football player. Here I am now in my early 30s looking like an NFL lineman's big brother. I've been avoiding some exercises on the sole premise of not needing those areas to be bigger/stronger. One of these has been squats. What I've found more recently is that my quads are good, but my glutes are weak/under developed.

As a way to focus myself and get some variety into the workout, I've though about doing some focused work on some weak points, but I'm not sure the best way to identify what's truly "weak" and what's just average compared to other over-developed areas.

Here's what is in my future as far as activities go, and it should give you an idea of the body-type I'd like to aim for. Not trying to be 'ripped' just fit/healthy and feel good.

Golf (most common)
Volleyball (2nd most common)
Jog/Run (no grand ambitions of marathons, but maybe a 5k or 10k)
Swimming (exercise regimen, low impact cardio, no competition)

I'd love to hear your thoughts/experiences/etc.

jaykal001

Hi everyone,
I posted this question a long time ago - and it has completely changed!

I am looking for any advice, especially from some of the bigger people, on how they went from essentially no activity to a daily active lifestyle.

To put it into context better - I have made the commitment to train for and run my first 5k. It's going to suck, it's going to be hard, there will be days that I don't want to work out, but come hell or high water, it's happening!
What i'm looking for is some plans/schedules beyond the standard "hey google a couch to 5k". (being a big man, that timeline isn't reasonable).

How have you been able to adapt the program?
Have you walked every day regardless of the running required for the day?
What about adding swimming?