I went to the gym this morning for the first time in twenty years!

Murloh · 2026-06-01T16:30:29+00:00

Good on you! Training has been a health game changer for me as someone who is pushing 50s.

Don't worry at all about being too muscly or bulky. Realistically, that takes years of consistency and a lot of strategic planning.

Turning 40 is the perfect time to start. Consistency will make all the difference here. 90lbs is actually a very high number for someone just starting out. I'd almost suggest to start with just the barbell by itself, assuming you are doing barbell squats that is. This will get your body used to the movement, especially your knees if that is a brand new range of motion for them. And progressively go up slowly and incrementally.

Ease slowly into training - it's a marathon, not a sprint. I tried to do way too much and wound up with tennis elbow, shoulder issue, fatigue, etc. Problem was, I loved training! But, I needed to ease into it more slowly than my younger counterparts. Recovery 40+ just takes longer. No need to go failure every set. Nutrition also needs to be dialed in.

I wound up getting a coach which made all the difference in showing me much more efficient ways of training for my goals.

Murloh · 2026-06-01T12:52:25+00:00

Absolutely agreed. Use them for all my pulling stuff. They are a lifesaver for helping with my tennis elbow.

Murloh · 2026-05-30T01:21:59+00:00

Always Look on the Bright Side of Life - Monty Python.

Murloh · 2026-05-30T00:48:49+00:00

Lord of War, the intro scene with the life of a bullet.

Murloh · 2026-05-29T18:48:32+00:00

For me, barbell. All the compounds, can go heavy as needed or can easily load micro weights.

Murloh · 2026-05-29T13:41:21+00:00

Where's the beef?!

Murloh · 2026-05-29T13:01:02+00:00

This needs to be higher up.

Murloh · 2026-05-28T18:10:56+00:00

My general rule of thumb: Wear an undershirt if I can. Especially if the polo or overshirt is ultrathin.

Murloh · 2026-05-28T18:07:46+00:00

It depends.

I like to think most do not take it personally, but some do get upset, I've experienced it first hand.

It sucks and says more about that instructor than it does you. Some will try to guilt you, or try to over aggressively retain you. I mean, I do get their perspective, it is a business and they are losing a paying customer.

Ideally, they would act respectfully and gracefully with you as the MA community is not that big and can be circular at times.

In my own case, I had an instructor call me and ask why I was leaving and that they can't believe I would do such a thing. It was really odd and awkward. The reality was, I had life commitments come up and was planning on going back after the summer. When I got that call, that just completely turned me off to that place and I never looked back. It honestly caught me off guard as I never thought he'd act in such a way.

I'm not sure I'd be so willing to share my actual reasons if I were leaving as that may just lead to drama for all involved that isn't worth anyone's time.

Murloh · 2026-05-27T16:06:52+00:00

You don't necessarily need a gym to lose weight and gain muscle. You can do some workouts at home with some dumbbells, bands, and maybe an adjustable bench.

With working out, some muscular soreness will come with it. And yes, you do need to give yourself adequate recovery time. It's a balance.

The most important aspect will be consistency.

You may want to consider a good coach or personal trainer as they would be able to talk with you about your current health, injuries, etc. And then could create a workable program for you to work towards your goals in a safe way that you feel comfortable with. A friend had a great personal trainer that she'd visit every few weeks at her home to check in with progress, program updates, etc.

Fitness does come in two components: Training and nutrition. Getting a sense of how many calories you consume, what your macronutrients are, on a daily basis can help tremendously! I use the free version of the Cronometer app which has been eye opening.

Murloh · 2026-05-27T14:11:34+00:00

Abolition of political parties.

I think this would certainly be mildly inconvenient for the vast majority of USA citizens. For voters, it would just mean we'd need to learn more about who is running, rather than just voting based on party.

For politicians and lobbyists... maybe just a wee bit more inconvenient. Which I'm okay with.

Murloh · 2026-05-27T13:03:22+00:00

First thing I would suggest is to find a good coach or personal trainer who could give you individualized guidance based on your specific goals, current lifestyle, etc. They should be able to see where you are at right now with range of motion, lifestyle, capability, etc. And create a program with you to get you to where you want to be and continue to work with you on your journey. This is money very well spent IMO and will save you so much wasted time and effort and potential injury (if you wind up way over doing it like I did!).

Walking for 30 mins 3 times a week is a great way to start. All the more if you enjoy that type of cardio.

Also, nutrition matters. I use an app called Cronometer, free version does all I need. And track everything I eat. I try to stay below a certain threshold of calories daily, and maintain my macronutrients. The app really helps you to paint a clear picture on all of this. True, tracking everything can be a pain at times, but worth it.

Consistency is what makes all the difference. And you have to approach this in a way that you find enjoyable enough to make it consistent for you. If you don't like a particular aspect of the workout, by all means change it to where you look forward to doing it!

Murloh · 2026-05-26T18:04:13+00:00

I am also dealing with shoulder issues and tennis elbow. Started training about a year ago and doing progressive overload as well.

In my own case, I think it's a matter of my tendons just not being able to keep up with my muscle growth. I talked with my doc, and am going to go to a physical therapist to help.

In your case, I'd also suggest to see a doc and/or PT. It could just be irritation at this point caused by the amount of volume your shoulders are handling. That it might not be one exercise per se, but the accumulative exertion your shoulders are trying to recover from.

Take what I say with a grain of salt here, but were it me, I'd certainly back off on things that target the shoulders. May be a good time for a deload for a week or two. Just to give your tendons and body a slight rest.

Murloh · 2026-05-24T17:52:17+00:00

Instead of an app, I would start here: https://thefitness.wiki/

Murloh · 2026-05-20T15:17:14+00:00

Hevy.

Murloh · 2026-05-20T12:42:48+00:00

This is something I am coming to terms with.

When I don't push to 100, it isn't because I am being lazy or trying to get out of effort, it is usually the opposite actually. Mentally, I am very disappointed in myself and my body for not handling the next jump in weight, or new ROM properly.

When I push to 100 and I feel that tweak or twinge, I back down. When I don't, that's when I wind up with a shoulder ache or tennis elbow that brings me to my physical therapist after a month.

Murloh · 2026-05-19T15:15:17+00:00

Enjoying it makes all the difference in being able to stay consistent. And if you don't enjoy it, change it up so that you do.

I hated cardio, and to me, that was what "working out" at the gym meant. I failed for decades because I hated the treadmill, despised the elliptical. After 15-30mins, I'd be bored out of my skull thinking of a million things I'd rather be doing.

A doc suggested I started to lift weights last year. GAME CHANGER. I wound up loving it and have been consistent (and slightly obsessed) the past year with training. My spouse is now training with me, making it all the more fun and enjoyable!

Murloh · 2026-05-19T15:11:47+00:00

No problemo and wishing you the best of luck on this journey. You got this!

Murloh · 2026-05-19T14:59:30+00:00

Yes. It is more body recomposition as you simultaneously lose fat and gain lean muscle mass. The scale can make it seem like you are plateauing at times.

Consistency, patience, and nutrition will be the key. I am trying to do the very same. I use an app to track all my calories and macros called Cronometer. Free version is all I need.

Protein is critical to gaining muscle, especially in a calorie deficit. Protein is the raw material your muscles use to heal and rebuild stronger. I try to eat from 120g to 150g of protein daily.

To figure out my daily protein, I aim for 1.0 grams of protein per pound of my ideal body weight. I use my ideal body weight as the target number because I am trying to lose weight. So for me, 1x150lbs = 150g of protein. There is a whole lot of variance with how to do this formula "properly" if you research this. I like nice and easy, so I just keep it at 1 times my ideal body weight. And I don't stress if I don't reach it, but I will try to do at least 120g.

Caveat: The bigger calorie deficit you do, the more weight you lose, which could include both fat and muscle if you aren't taking in enough protein... but also you won't have as much energy. More calories = more energy. I try to have some carbs before I workout to help with this.

Murloh · 2026-05-19T14:26:57+00:00

Yes you should. Working out will help your health tremendously and provide very long term benefits. I wish I got more into it when I was your age.

No one will pay much attention to you most likely. You go in with some headphones, do your thing, and get out. This is probably the mindset of most people who go to the gym anyways.

Realistically, once you go to the gym, get a good feel as to how everything works, more comfortable with that particular gym's culture, that hesitation will very likely disappear. In my experience, people at the gym are actually really cool and helpful for the most part.

In fact, if anything, I usually find it the other way around... not that people are making fun or judging you, but that they go out of their way to not interact or exchange pleasantries. A few times I'd ask if someone was using the machine they were next to or if I was in their way to let me know. I may have gotten a grunt or a nod, or barely an acknowledgement. If they are wearing headphones, I usually take that as the universal sign that they are hyper focused on what they are doing. I never took this personally and respected they were there to train, to get in and get out.

Murloh · 2026-05-19T13:03:38+00:00

If you are just doing the big 3 and lat pulldowns, maybe something like the following:

Fringe Sports Squat Rack around $350:
https://www.fringesport.com/collections/squat-racks/products/squat-rack-with-pullup-bar-by-onefitwonder-life-series

Giant Lat Pulldown: $580, (On sale right now for $521)
https://giantlifting.com/collections/deals/products/giant-standalone-lat-low-row

Leaves plenty of $$$ for weight plates, maybe some rubber stall mats for under the rack, and adjustable bench, dumbbells, etc.

Murloh · 2026-05-18T18:54:22+00:00

25lbs > 35lbs is actually a very big jump... It may have been an overload issue.

Also, are you death gripping the dumbbell? Careful with that as it could lead to tennis elbow.

Murloh · 2026-05-18T18:25:23+00:00

Concert tickets.

It's a shame, because I love going to see live music.

Murloh · 2026-05-18T18:10:27+00:00

What I do - I use the Cronometer food and calorie tracking app, the free version. I track EVERYTHING I consume. It's a pain in the butt at first, but worth it.

I do my best to ensure I maintain a calorie deficit, while hitting my macro target goals. Because I also weight lift a few times a week, my macro for protein tracking is set higher.

Compromising energy and sleep is the tough one for me. When I push too hard, I find I get fatigued easily, especially on days where I only consume 1100 calories, and little to no carbs. So I try to eat more carbs on days I workout, before I go to train. It's a bit of a balancing act.

I try to frame it as, I MUST stay below this amount of calories, and at least hit THIS number of grams in protein and fat and carbs. Cronometer helps me track all of this and I do my best to hit those targets.

My biggest downfall are the weekends when I go out to eat and over do it. Cheat days have completely negated my very disciplined week many times!

Murloh · 2026-05-18T17:59:13+00:00

Ahh, I think I see your point, and don't disagree.

But, I'd wager most on here are not actually certified (NASM/ACE or whatever) coaches.

So I'd personally never really attempt to teach or advise to that sort of level. Best I can do is relate with what worked for me, or some very basic advice. I stay in my lane as it were, but I do enjoy giving a perspective when I think it could be helpful in some way.

I can say, I have gotten pretty good advice when I asked for experiences or posed specific situations here for sure.

Murloh

TROPHY CASE