#1

Thought I’d share the weight training routine that I’ve been doing for most of 2024, and that’s been the easiest for me to stick with! I now do the exact same 10 functional weight exercises every workout day. (I’m 47/m)

I’ve scaled my weight lifting down to about 20 minutes, three days per week, and will probably stay there for the next several years. This routine is quick, not a hassle for me, and keeps me strong enough to handle my three young kids :slight_smile:

I’ve played with a lot of different exercise types/weights/reps (balancing what I enjoy with trying to hit all muscle groups). This is what works best for me . . . if I add more than this, then I end up doing LESS in the long run, because it becomes an unpleasant chore and I start skipping days. (Know Thyself . . . lol)

Same exercises Mon, Wed, Fri; enough weight that the last few reps are a bit painful:

8 pull-ups
8 chin-ups
16 dips
16 leg extensions
16 seated machine rows
16 military dumbbell press
16 bench press
16 barbell squats
16 barbell deadlifts
16 dumbbell curls

But here’s the thing: I don’t make myself do all of these in one session. My weights are at work, so I give myself the whole work day to get these done. I usually do the first 4 exercises as a group around noon, then spread the rest out over the next two hours. I don’t let myself feel guilty about how quickly I finish, as long as I get them done.

Anyway, this has worked best for me in terms of actually sticking with my routine, which results in a lot more weight lifted over time!

One more tip: I only do the exercises I enjoy. If I find myself dreading something, I remove it completely rather than force myself to do it. For me, at least, keeping one exercise I hate in my routine inevitably makes me skip the whole routine.

I hope that’s helpful to a few people in this group! :trophy:

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#2

Nice to see Phil. I have a similar kind of engagement to those same areas of the body… But I do it straight about an hour fifteen to thirty minutes… every other day.

So I do a total body every time I work out.

Unlike you, I do about double that workout in a session, and yes, I hate it, but at my age, I do it. Hahaha

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#3

Are those numbers repetitions? Probably not sets.
The routine is good, it hits different bodyparts, and what you like to do is best for you.

My relationship with exercise is that I’m an addict, I would exercise until total exhaustion but I have to apply strong moderation since yielding to the temptation would destroy me, as it happened when I was a young guy.

I simply feel the need to exercise, starting as a neurological signal from muscles. It’s similar to being hungry and exercising is like consuming a good meal. It’s better, actually.

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#4

Thanks, I appreciate that!

Yes, reps of course. Curls with 45 lb dumbbells, but I keep weight on bench press low because I’m alone when I work out . . . If something happened and I died, no one would even find me in there for five or six hours.

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#5

Agreed, but even ruling out the extreme case of death, you might with more likelihood injure yourself and this would most assuredly mean a setback of months, even years in the worst scenario.

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#6

Yep, me too. I do:

Legs:
15 hip abduction
20 hip adduction
20 leg extension
15 leg curse
15 calf raise
10 sumo deadlift (twice)

Core:
15 toe ups
20 torso twists or 1 min side planks, each side
20 weight machine crunches
20 back extension

Chest/Lats
10 bench press, 3 sets, ramping up, or 3 sets of flies
20 chinups
10 seated rows
10 lat pulldowns

Shoulders:
2-3 sets of vertical rows or shoulder press
15 shrugs
dips 20
(occasionally) 10 rear delt flies (two sets)

Arms:
10 curls, two sets
(don’t do triceps, since I hit that in bench and dips)

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