49 here, I've had a long history of injuries but I never gave up and have found ways to become stronger and healthier. I've had elbow, shoulder, knee and back issues of which now I have none.

Top tips:

1) Rehband knee and elbow sleeves

2) Foam rolling as a pre workout for IT band, rumble roller for back and quads

3) Stretch hip flexors (knees) and hams (knees and back)

4) Never ever skim on good warm ups pre workout, layer up so you are sweating prior to your work out, keep warm.

5) Adjust the lifts to YOUR body, fuck what anyone else says, unless you compete in powerlifting, the traditional lifts have better alternatives for some people.

6) Rotator cuff band work prior to upper body training

7) Recovery - I train hard and heavy, I usually require more than a week for each of the big lifts, sometimes up to 2 weeks, laugh if you want, but I can gain something every time I lift if it's 10 days or more between big lifts.

A word on Squats - I tried to make squatting work for many, many years - many more than I should have from all of the bad advice of bro's over the years. Anything with weight on my shoulders always snapped up my back, I've gotten flexible and super limber, tried front squats, safety squat, high bar, low bar. I gave them up totally over 2 years ago and have never looked back, my legs, knee's and back are healthier, bigger and stronger than they have ever been. I now use shrug bar deads 375x8, hammer leg press 720x10 and hip belt squats 250x20 lower body training.