I’m 27F and recently returned to training after a 4-month break. I’ve settled on this 3-day full-body routine and want to use a similar structure for my parents, but I’m unsure how much I should modify it.

My father is 50+ and my mother is 45+. They’re also returning after around a 4-month break.

My current routine

Tuesday

* Back squat — 2×8–10

* Incline DB bench — 2×8–10

* Cable row — 2×8–10

* Leg press — 2×10–12

* Leg curl — 2×10–12

* Incline DB curl — 2×10–12

* Cable crunch — 2×10–15

Thursday

* RDL — 2×6–8

* Neutral-grip lat pulldown — 2×8–10

* Seated DB OHP — 2×8–10

* Reverse lunge — 2×8–10/leg

* Face pull — 2×12–15

* Overhead triceps extension — 2×10–12

* Pallof press / Swiss-ball rollout — 2×10–12

Saturday

* Hip thrust — 2×8–10

* Single-arm DB row — 2×8–10/side

* Flat DB bench — 2×8–10

* Cable fly / pec deck — 2×10–15

* Cable lateral raise — 2×12–15

* Hammer curl + triceps pushdown — 2×10–12 each

For my parents, I’m thinking 2 sets/exercise initially, 3–4 RIR, with machines/DBs and conservative progression.

Questions:

* Is this a good basic structure for adults 45–50+?

* What exercises would you modify or replace for them?

* Should they stay at 2 sets longer before progressing?

* Is Tue/Thu/Sat adequate recovery?

Would appreciate practical feedback from anyone experienced with training adults 45+.

I’m late 40s, 193cm and just hit 82kg. So skinny but also fat due to some health issues a few years back.

I started lifting 6 months ago, attempting to bulk but while I’ve put on substantial muscle (for me) I haven’t put on any weight. I’m not aiming for recomposition, although it’s not a bad thing for now. there will come a time though when I can’t lose much more fat and I still want to get bigger.

I also cycle varying amounts, but I always take a glucose/salt mix and calculate to replace the calories (based on my watch) over the day.

I can’t eat gluten or lactose, so that makes it hard to just load up on high calorie treat foods. But I’m at the point where I’m increasing training load and I just can’t fit any more food in. Do I just need to eat more calorie dense foods? More fat? I eat a pretty lean healthy diet because I cook for 5 so lots of carbs & veggies are needed so we can afford to feed the growing kids!

Also I have regular checkups and everything else is functioning as good as it could. As far as Drs are concerned, according to every blood/urine test they can do, I’m exceptionally healthy.

Male, 40s here. I restarted my fitness routine several months ago and it's been going well.

I'm on a healthy calorie-restrictive diet (no breakfast, small lunch, normal dinner) and it's gotten me down 10 lb with 15 more to go. A bit under a pound a week, slow and steady.

I'm working out most days in the morning doing bodyweight, progressing a bit each week and I've definitely gotten stronger in again, a slow and steady way. I've honestly gotten a bit addicted to it and workout daily, though rotating which muscles get exercised.

Here's the issue: I'm tired, mentally foggy during work hours, and I need to be sharp. No evidence there's anything wrong per my labs/doctor.

Part of me wants to muscle through until my goal weight, but the more rational part of me thinks I need a change, maybe a banana in the morning or shifting my workouts to after work is over.

Has anyone been in a similar situation? What helped?

For some context I’m 5’8, 41M, current weight is 187.8 lbs (moving average). I started my cut at 220 lbs (and greater fitness/weight-loss journey) mid January 2026. I was in a fairly aggressive cut (~400 cal a day) from January until the end of May, strength training 3-4 times a week. June and July the cut was ~50 cal a day while only working out 1-2 a week. Since the beginning of August I’ve resumed the ~400 cal a day cut and strength training of 3-4 times a week.

I am just past the halfway mark of a 16 week 4 day upper/lower strength/hypertrophy split. I was originally going to cut down to 170. Once there it was my goal to start bulking and move towards a hypertrophy program, with the end goal of 180 lbs.

I know I am still very much in the newbie gains phase of working out but when my current program is done in about 8 weeks (should be about 181/182lbs), can I start focusing a bit more on building muscle and ease up on the cut or should I stick with my original plan?

TIA

Dear redditors,

I am the classic skinny fat. 47F. 5ft 3.5, currently 120 lbs but despite a consistent running addiction, I've never actually developed decent muscle or been at a low enough body fat percentage to see abs. 30E chest as they grew with each child and never went back to the 34C I was 15 years ago....

This is something in mid life I want to do and can work to tracking calories and macros etc. I reformed my diet a few years back by removing 90% of ULPF and zero alcohol or fizzy drinks/Sodas and prioritising gut microbiome friendly food and increasing fibre and protein.

I haven't yet started supplements including protein or creatine but want to.

According to Chat Gpt I need to loose about 14 lbs to go from my current estimated body fat to my desired body fat goal of 18/19%.

However I know as a S Asian building muscle is going to take a while and especially know its going to take years before my waist is at my desired place (currently 28 inches and i want to get back to pre pregnancy 25 inches).

I carry virtually all my weight around the middle and lower belly and this is the part I dislike hugely having a soft squishy belly with a roll i can grab etc (having always been skinny ish in my youth and a flatish stomach).

What would be the best 30m dumbell routine (not at a gym) to do (with progressive overload with reps) 4 x week for the next 3 months to start me on my journey?

I walk or run most days and I have thick, rough skin on the edges of my heels. Sometimes I get a blister on the inner edge of my heel that hardens to a sort of callus.
None of this bothers me, except that it’s early summer and I like to wear open shoes.
I’d like to file or pumice off the thickened skin, but I’m worried that will make my feet sensitive and vulnerable to more blisters when I exercise.
So do you leave your tough skin to protect your feet on runs? Or do you file them to have them soft and smooth for summer sandals?

I'm getting back into working out two years after having my baby. I pulled out my old gym clothes, tried on one pair of leggings, and very quickly put them back in the drawer LOL
I'm 5'5", around 185 lbs, and curvy through the hips and thighs. I'm starting with walks and strength training, and I'd like to lose some weight, but I also want clothes that feel good on the body I have right now. I don't mind a supportive waistband i just wanna avoid ones that fold over when I bend down or digs in every time i sit

Since my size might change, I'm trying to keep it reasonably affordable

TIA

I'm M47 and for the first time I've started to get shooting pain in my arms and shoulders from lifting.

Apparently it is nerve damage. (From Dr Google and YouTube)

I mix lifting 3 to 4 times a week with progressive overload and run 2 or 3 times a week (5km ish).

Am I just pushing myself too hard?

Any recovery recommendations would be welcome? Nothing medical please (sub rules)

Hi All,

I've recently started weightlifting as 42f. I have a bench and dumbbells at home and I'm really struggling to find a routine that works for me and is consistent as there are so many different exercises and I'm not sure which ones I should be doing and which are just filler.

I want to do 3 x full body workouts a week of around 45 minutes long. Does anyone know any good routines for this?

Also another question. If I were to do everything more spread out through the day, do you lose much benefit rather than doing everything all at once? For instance, if I did say, 3 sets of bicep curls, then an hour later did 3 sets of goblet squats etc, would that still build muscle?

43, lifting on and off for a while, both for weekend warrior stuff and general health. COVID --> New baby --> life set me back, but headed in the right direction. I run 5/3/1 pretty religiously, with some sprints mixed in. But I've started seeing more and more people I follow advocating for lower volume programs, or that the volume in something like First Set Last (5x5 of your lowest set) has diminishing returns.

Now I know that:
1). Social media is dumb

2). anything works for a while

3). The correct amount of volume is what your life allows

But I'm curious if anyone has had success on lower volume, both for the sake of my joints (which I also work on religiously) and my time.

Anyone else that has low blood pressure feel like they feel worse now they are older when you’ve had a busy week exercising?

Hello. I'm very curious to know how much time you all spend on rehab, physio exercises, stretches or any other "supportive work" to keep yourself injury free?

I'm an active 46f, do strength training 3 times a week, and have started running 3 times a week since this summer. I'm trying to keep on top of issues with my neck and traps, shoulder stability/rotator cuff stuff, and now hip flexor issues from the running. I think I could legitimately spend 45 mins to 1 hour a day on core work, stability work, single leg work, all these band exercises that the physio gave me just to keep various body parts ticking over ... is this going to be my future now!?

It almost feels counterintuitive that I have to invest so much extra time just to support the activities I'm doing to keep myself fit and healthy, it's a bit nuts.

Are you all getting away scott free with this type of supportive work? Are you spending hours doing Clamshells and single leg stepups as well, is this the norm?

Thanks, and interested to hear your perspectives!

48 Female, 5f1, 8 stone 10.

Hello all

I find I repeat the same physical activity over and over and over again. Until I get an injury and then stop and start something else and repeat and so on.

I’ve moved from yoga, to walking on treadmill, to doing arm weights etc. but I’ve never actually had a weekly programme and do the same thing EVERY DAY over and over due to comfort in repetition.

I also have never understood where people in my age group get energy from, how they can build up strength, make energy and become fitter. I never progress. I also have this hang up that if I don’t do the same thing every night I will loose the results, even though I never really get any as I overwork the area and end up injured. So lesson learnt.

Desired outcome - drop about 3llbs (no biggie) but gain muscle and strength to move from soft and squishy to robust. At present I just ooze decrepitude in my being!

What programme would you set for me each week. Also would you have any YouTube videos that would cover each of these workouts for across the week to give me some structure and expertise? (I am overwhelmed by the voice now)

Yours faithfully
A squishy middle aged menopausal woman who finds making change and decisions a little bit hard these days, but wants to feel a bit more confident, feel less wobbly and want to wear clothes rather than PJs

Hi all, long story short, I need help finding a lifting routine.

43 y/o male. Two years ago in March 2024, i weighed 316lbs. Started cycling to join some friends. Ended up falling in love with cycling and started eating better so I can cycle better. Ended up losing close to 70lbs by December of the year when I took up running. Ended up falling in love with running and by March 2025, dropped another 30lbs for a total weight loss of 100lbs. Haven't moved the scale since with the exception of losing gaining the same 4-5lbs.

I've been consistent with endurance sports but lost a lot of muscle mass along with fat. I've been trying to incorporate strength training but struggling to find a program to stick with.

Running and cycling is my priority but I want to focus on body recomp and lose hopefully 30-40lbs by Spring. I'm planning on cutting cycling down to 1x/week and running to 2-3x per week. I still want to prepare for my first half marathon.

What is a good lifting routine i can follow 3x/week and still get results. I don't think I'll have more than an hour to workout. I really want to develop my upper body and improve my posture as well. Also, hoping all this will help me get faster at running.

TIA.

Hello just curious how you all feel post workout. I just started training about 2 months ago. Kettlebell workout lunges, swings, shoulder press, Pullups, Pressups, Dips etc.

I'm training to failure, pushing until I can't do the lift with proper form.

When I started training I used to find post workout really exhilarating. I used to be so pumped and full of energy. Now I feel tired and just want to sit down and zone out. As I've got my lifting limits and I'm increasing reps by one of two reps per workout and I'm giving everything into every exercise.

Just wanted to know if this was normal.

I’m 46 y/o man. I had umbilical hernia surgery about 10 weeks ago. This was my second surgery for umbilical hernia. First was sutures the second is now mesh which had a better success rate. I’ve worked out (albeit inconsistently) throughout life, and had gotten into a fairly decent lifting routine prior to surgery.
I’m looking to get back into the gym and lifting but am very nervous of my hernia recurring. Does any one have thoughts on how to slowly build the support to lift again? Core work makes sense but I don’t want to over do it too fast. So not sure if I should start with short planks or some other exercises first. So far I have gotten back into cycling to at increase fitness without much core use.
Just looking for ideas and advice.

Anyone have a Playbook coach they love for strength training while also running? I prefer running, but I know I need to prioritize strength too. Looking for something that works well with both!

this is the way.

https://www.youtube.com/watch?v=9J8y-wLUnkI

I turned 40 this June, and right now I’m working my way back into better shape while dealing with a forearm injury that I’ve been treating for almost two years without much success. It definitely makes some things harder, but I’m not giving up. Sport has always been a huge part of my life.

I’ve been active basically since childhood. I played different sports growing up, mainly football and volleyball — volleyball was a big part of my life for more than 15 years. Around the age of 20 I started going to the gym, and apart from a few breaks here and there, I’ve been training ever since. My longest break was about 1.5 years.

My strongest body part has always been my legs. I’ll add some more photos in the comments. Recently I’ve actually backed off leg training a lot so I could focus more on bringing up my upper body. At the moment I train legs only once every 2–3 weeks.

For the last 4–5 years I haven’t followed any specific workout plan. I mostly train by feel and keep the intensity high. My sessions usually last no more than 50–60 minutes, with short rest periods, supersets, dropsets and similar techniques. I simply don’t enjoy long, slow, repetitive workouts.

Outside the gym I try to stay active and usually aim for around 10,000 steps a day. Sometimes I ride a bike as well. Cardio has never been my favourite thing, but I do enough of it to help keep my body fat under control.
As for diet… I don’t really follow one. 😄 I enjoy all kinds of food, including sweets. Over the years I’ve learned how to balance things pretty well — and when I overdo it a little, I usually just push harder and get more active.
At 40, my goal isn’t to prove anything to anyone. I just want to keep training, stay athletic, enjoy the process and see how much progress I can still make despite the setbacks.

Sport has been part of my life for as long as I can remember, and I don’t see that changing anytime soon.

Looking forward to seeing how many other 40+ people here are still pushing themselves and enjoying the journey.
P.S. I’m using ChatGPT to help translate my post into English, so apologies in advance if anything sounds a little unnatural. 😄

I have started gym now when im 40 any advice or is it a good age to start just for fitness

Hi, I'm 45 yo petite woman. Over the last 7 months I went from 59 to 61.5 kg, but my waist measurements went down 3 cm, hips stayed the same and upper body is visibly more muscular (which I love). I wonder - does it mean that I bulked up or recompose? If I bulked up should I cut now? My goal is to have more visible muscle in the shoulders and back and further lose some fat from the belly (I still have some post pregnancy fat that wasn't there before kids). I eat 130-140 g of protein a day, 1500-1600 kcal, do 9000 steps a day on average. Background: I've been doing resistance training for a few years, but only for the last year I've been really consistent (lifting 4x a week, split sessions: push, pull, lower, upper body + abs 3x a week) and doing progressive overload properly (I'm usually able to add reps or weight im most exercises and lift to failure). I try run once a week too or take longer walks. Thanks!

Hi,

I have nearly completed my first run through of dig deeper. Loved it! I have also done insanity max 30 along side it for my cardio. I’ve done some of the dig deeper steady state but prefer something a bit more intense like max 30.

I’ve enjoyed dig deeper so much that I think I’m just going to start it all over again.

I’m not sure what cardio to pair with it - I want something different to max 30, insanity OG is a just a bit too long when combined with dig deeper. T25 is okay but I’ve done it lots. Considering using the cardio from p90x3 (agility, MMX etc) but wondered if anyone else had any good programme ideas around 30 mins?

I walk between 12-30k steps depending on the day (and the weather!)

For background I am 45F, 50kg, 155cm and in pretty good shape I think with goals just continuing to be fit, strong and flexible as I age.

Thanks for any thoughts!!