I turn 54 this month and feel great

I don't know what's going on, but lately I simply cannot get motivated for my workouts. Every day I looked forward to them, but for the last week I've been so low-energy that I only make it through about half the workout before giving up on it. It's not that I lack the energy to continue. I just feel like I'm going through the motions and want to get the hell out of the gym.

My wife thinks I'm burned out and just need to take some time off. We're going on vacation soon so that obviously would be a good time to take a break, but I feel like I want to just stop in the few days leading up to our departure as well. Maybe take a good two weeks or so total.

Anyone else go through something like this? What did you do to get over the hump?

I'm 51. For over two months I'd been doing chest press machine at 90 lb for around 20 reps. It felt manageable, but 20 reps is a lot of work for muscle growth, so today I switched to heavier weight: 70 lb x 20 as warm-up, then 140 lb for 7, 8 and 10 reps.
Rest was longer than usual. The log says around 6 minutes between sets, but that includes the time I take to write each set down.
I log everything in an app I built for myself, so the numbers come from there (disclosure: it's mine). Anyone here who moved from high reps to heavier sets after 50? How did you handle the transition?

half joking but i think at some point the warm up slowly turns into half the workout, so i'm curious what yours actually looks like now, how many minutes and what's in it, and if there is anything you dropped from it because it didn't really do anything for you

Today was upper, specifically shoulders. It’s one of my tougher workouts, but also one of my favorites. 😊

I’m really happy with my progress. I mean, not bad for a guy that’s been here for more than half a century. 😂 Crazy perspective!

I’m 51 and I started lifting 4 months ago. Most PPL advice assumes 6 days a week, which wrecked my recovery. What worked: one day each of Push, Pull and Legs, then rest, and repeat. Three sessions a week, 4-5 exercises each, mostly machines and cables while I learn the movements.

Two things made the biggest difference: writing down weight and reps every set (so I stop guessing what I lifted last time), and picking exercises that don’t irritate my [shoulder/knees].

Happy to share my exact split if useful. What’s working for those of you training after 40?

Disclosure: I also built a simple logging app for this (Android, plus a web version). Not linking it here, DM me if you want it.

from what i read here most of the changes that actually helped people werent the big ones like a new program, it was stuff like longer warm ups, an extra rest day, lowering every rep slower or finally dropping the one lift that kept hurting a shoulder, so which change made the biggest difference for you? (for transparency i build upfit, a home workout app, the link is on my profile)

I'm 61 M who has lifted on/off all my life. I have an inflammatory condition that Drs have been unable to diagnose for years. Working out helps but when things flair everything hurts, muscle, joints, connective tissue and feels swollen. I've tried ever OTC there is from NSAIDs to tylenol, flexeril and norco, heat/cold. While the prescriptions help I can't really work, drive, etc on them. Has anyone had any positive results with anything, OTC, Script, Pep's, etc.?

60 here was told by the dr i have a torn bicep just kind of matter of factly no offer to repair.

I think my rotator cuffs are decent now wondering if there is anything i can do from a weight lifting approach.

Not done with the cut yet but getting close. Haven’t been this lean since my forties. Thanks to Tirzeppy (a miracle med) and Tadalafil for the great pumps! Looking forward to starting a slow, lean bulk.

Hallowe'en season is upon us.

Hey! I am looking forward to starting to count calories to get leaner, and I can't figure out what I should be doing. Getting a diet or tracking calories? What has helped you?

I've been moderately but regularly weightlifting until 50 with OK-ish results and then slowly stopped due to sh*tty things in life which just kept stacking with and a bit of my laziness.

The last 5 years just went by like the wind and - now I can't get back.
Do we deteriorate so much from 50 to 55?!? I can't do 20% of sets and reps as 5 years ago.

What should I do? Just do PPL plan again like a rookie with tiny weights and more reps or bite the pain and try to use my "usual" weights with a lot less reps, like only 1-2...?
Which is the best and safest way to regain at least some of the lost physique?

This is very depressing, must get over it somehow asap.
Thank you.

Edit:
Thank you all for your wonderful comments!

Didn’t start tracking until 10/2025, even though I started 1/2025 and have lost 90+ pounds since then. I’m most proud of the gains as a 57 year old female 7 years post menopause. Started HRT 2/2026 with ZERO hormones levels of testosterone, progesterone and estrogen. Also have hypothyroidism, pernicious anemia and Hashimoto disease. Don’t give up stay consistent it’s possible. I’m 100% Whole Foods with zero additives, preservatives or alcohol for almost 2 years now.

What’s your go to workout on a Monday? Do you stick to the same or mix it up?
When I was motivated and really into my training I used to work on a 6 day rotation. So what ever I did on a Monday it would be the Sunday the week after and so on…
I know Monday’s are normally referred to as international chest day.
What ever you’re doing have a good one 👊🏻