Why strength training? A programmer's perspective(fhur.me)
fhur.me
Why strength training? A programmer's perspective
https://fhur.me/posts/2024/why-strength-training-a-programmers-perspective
161 comments
> (usually my ADHD brain loses interest and goes off to something else, like sitting on the sofa)
Something just clicked for me.
Maybe the reason I like weightlifting is because I can play with my phone in between sets. The actual exercise part is only a few seconds at a time, and only a fraction of the total time spent. Most of it is sitting around feeding my ADHD with the Internet while I recover between sets.
I tried swimming, for example, but it's just too boring. You can't do anything during the exercise other than stare at blurry blue tiles.
Something just clicked for me.
Maybe the reason I like weightlifting is because I can play with my phone in between sets. The actual exercise part is only a few seconds at a time, and only a fraction of the total time spent. Most of it is sitting around feeding my ADHD with the Internet while I recover between sets.
I tried swimming, for example, but it's just too boring. You can't do anything during the exercise other than stare at blurry blue tiles.
Without trying to undermine your personal experience or sound condescending, I would advise you to consider whether the might also be something to "staring at blurry blue tiles" instead of feeding your brain's slot machine craving.
A fellow adhder.
A fellow adhder.
I thought the same but after a while you just enter some kind of trance and time flies by
I love swimming for this reason. I've always been able to get into a weird "zen" state swimming, as far back as when I was a teenager on a swim team.
For some reason, I can't hit the same state with running, I don't know why.
I don't have access to a pool where I live now, so I've recently started running 3 miles a day. I still haven't reached the point where I enjoy it, it feels like work the whole time.
I'm hoping that as I build more endurance and skill this will change, but so far I just really miss swimming.
For some reason, I can't hit the same state with running, I don't know why.
I don't have access to a pool where I live now, so I've recently started running 3 miles a day. I still haven't reached the point where I enjoy it, it feels like work the whole time.
I'm hoping that as I build more endurance and skill this will change, but so far I just really miss swimming.
Do you listen to something while running? I use podcasts instead of music most times.
I probably should, but I'm a bit paranoid about not being able to hear things around me.
Good suggestion though, thanks.
Good suggestion though, thanks.
> Even though in the early days you don't notice much physical difference
People who do weight training always leave out the fact that you feel sore after a lift. Even the next day.
This can feel like pain to the unaware and can be scary or off putting enough to become a deterrent to keep at it.
It can leave you feeling weak, but often the soreness is surface level and in fact you are still stronger even with the soreness and fatigue.
> (other than the steady increase in weight you're able to lift)
“Steady” is doing a lot of heavy lifting here.
Maybe you could argue that in the beginning, but adding more and more weight is more logarithmic than linear; otherwise, everyone in the gym would be benching 3 tons.
I recommend ramping up weight after you can do a full 3 sets of 10 reps at your current weight.
Introducing the new weight to the first set, then dropping the weight for the next two.
Once comfortable with that try the new weight for 2 sets and then finally 3; then repeat.
People who do weight training always leave out the fact that you feel sore after a lift. Even the next day.
This can feel like pain to the unaware and can be scary or off putting enough to become a deterrent to keep at it.
It can leave you feeling weak, but often the soreness is surface level and in fact you are still stronger even with the soreness and fatigue.
> (other than the steady increase in weight you're able to lift)
“Steady” is doing a lot of heavy lifting here.
Maybe you could argue that in the beginning, but adding more and more weight is more logarithmic than linear; otherwise, everyone in the gym would be benching 3 tons.
I recommend ramping up weight after you can do a full 3 sets of 10 reps at your current weight.
Introducing the new weight to the first set, then dropping the weight for the next two.
Once comfortable with that try the new weight for 2 sets and then finally 3; then repeat.
Rippetoe and Baker talk about this in Practical Programming for Strength Training.
Heavily depends on the movement. 3x10s are fine for accessory exercises but will be too much volume for compound movements (if strength is the focus) and can actually retard progress in later stages (because training for strength is incredibly taxing once you go heavy enough).
That said, literally anything will work when you're just getting started, so this retardation won't show up until later (when you're unbelievably sore all of the time but are not progressing on the lifts).
Most strength programs are developed around 3x5 for the core lifts, as this is a good balance between strength and recovery. In fact, you will likely do even less than this once you're advanced enough (1x5 super heavy deadlifts, once a week, for example) so that your muscles have time to recover and build.
Heavily depends on the movement. 3x10s are fine for accessory exercises but will be too much volume for compound movements (if strength is the focus) and can actually retard progress in later stages (because training for strength is incredibly taxing once you go heavy enough).
That said, literally anything will work when you're just getting started, so this retardation won't show up until later (when you're unbelievably sore all of the time but are not progressing on the lifts).
Most strength programs are developed around 3x5 for the core lifts, as this is a good balance between strength and recovery. In fact, you will likely do even less than this once you're advanced enough (1x5 super heavy deadlifts, once a week, for example) so that your muscles have time to recover and build.
I like the 3x5 y’all are touting.
I’m an old man and 3x10 is “how I was taught” but I’m open to new research and see how 3x5 would be easier on someone new to it.
But what y’all all seem to omit is the core of my suggestion: how and when to add more weight.
Would you say the weight increase signal I suggest is good, just go 3x5 rather than 3x10, or what does your literature say on that?
I’m an old man and 3x10 is “how I was taught” but I’m open to new research and see how 3x5 would be easier on someone new to it.
But what y’all all seem to omit is the core of my suggestion: how and when to add more weight.
Would you say the weight increase signal I suggest is good, just go 3x5 rather than 3x10, or what does your literature say on that?
I always add more on if I'm able to complete the set. How much depends on how hard the last set was for me.
For example, lifts that work small muscles, like the military overhead press or power cleans, might only go up by 1 lb/session, as a +5 lb progression might cause premature failed lifts. (You need to buy micro plates if you are serious about strength training; gyms won't have anything lower than 2.5lbs and if they do, they don't have many of them.)
Re: programming. anyone can make progress on 3x10 at first. The problem is that recovery will outrun your program as your training gets more advanced, which will eventually stall your progress early. See this article that talks about this: https://startingstrength.com/training/3-sets-of-5.
Now, 3x10 or more can be good for hypertrophy if you're using light weights. I use 3x12s in my program for big assistance lifts, like dips and pull/chin-ups, but you can't get big without getting strong, so why not do it right the first time? Elite physique bodybuilders can usually move insane weight for this reason.
For example, lifts that work small muscles, like the military overhead press or power cleans, might only go up by 1 lb/session, as a +5 lb progression might cause premature failed lifts. (You need to buy micro plates if you are serious about strength training; gyms won't have anything lower than 2.5lbs and if they do, they don't have many of them.)
Re: programming. anyone can make progress on 3x10 at first. The problem is that recovery will outrun your program as your training gets more advanced, which will eventually stall your progress early. See this article that talks about this: https://startingstrength.com/training/3-sets-of-5.
Now, 3x10 or more can be good for hypertrophy if you're using light weights. I use 3x12s in my program for big assistance lifts, like dips and pull/chin-ups, but you can't get big without getting strong, so why not do it right the first time? Elite physique bodybuilders can usually move insane weight for this reason.
Been lifting for over a decade now, and gone down the deep rabbit hole on this stuff. Also older.
My advice: completely ignore the X by X stuff.
Focus on time under tension, form, control and how your body feels. Lifting with a goal to hit numbers causes sloppy form and cheats (and injuries) to just try to hit X reps.
Every day is different, how you slept, what you ate, whether you're training fasted, where your muscles are in recovery, and a million other variables.
As an example (bragging a bit), as a ~50 year old, 165lb, 5' 7" guy, I'm able to lift 100lb dumbells on flat bench chest press, one in each arm.
I can hit around 10-12 reps with that, most of them BS cheat reps where I'm powering with my shoulders.
It also causes me all sorts of problems with tendon issues, etc...
I find when I do 50-70lb weights, and forget about hitting numbers and just feeling the workout, I get way better results. Fewer injuries, better focus on the muscles I'm targeting, and real progress with strength.
It's hard to do, because I'm always comparing my performance with my last workout, trying to compete with myself.
I have to constantly remind myself that small things, even a couple inches in variation of form have a massive impact on volume.
So, I try to throw out the numbers. I vary my rep speed, vary explosiveness, and try to feel what's hardest to do, and then do that.
Basically, what I'm trying to get better at is learning to lift with my muscles, not my ego.
My advice: completely ignore the X by X stuff.
Focus on time under tension, form, control and how your body feels. Lifting with a goal to hit numbers causes sloppy form and cheats (and injuries) to just try to hit X reps.
Every day is different, how you slept, what you ate, whether you're training fasted, where your muscles are in recovery, and a million other variables.
As an example (bragging a bit), as a ~50 year old, 165lb, 5' 7" guy, I'm able to lift 100lb dumbells on flat bench chest press, one in each arm.
I can hit around 10-12 reps with that, most of them BS cheat reps where I'm powering with my shoulders.
It also causes me all sorts of problems with tendon issues, etc...
I find when I do 50-70lb weights, and forget about hitting numbers and just feeling the workout, I get way better results. Fewer injuries, better focus on the muscles I'm targeting, and real progress with strength.
It's hard to do, because I'm always comparing my performance with my last workout, trying to compete with myself.
I have to constantly remind myself that small things, even a couple inches in variation of form have a massive impact on volume.
So, I try to throw out the numbers. I vary my rep speed, vary explosiveness, and try to feel what's hardest to do, and then do that.
Basically, what I'm trying to get better at is learning to lift with my muscles, not my ego.
This is okay advice after you reach an intermediate level of training and don't necessarily care about hitting personal records. I wouldn't recommend this approach outside of that scenario.
Beginner lifters don't know what their max potential is and might overtrain by accident (because they are naturally strong and might do more reps to try and get to failure) or might not do enough volume to trigger the musculoskeletal adaptions needed to lift more weight (because they are not naturally strong and might tap out early).
> As an example (bragging a bit), as a ~50 year old, 165lb, 5' 7" guy, I'm able to lift 100lb dumbells on flat bench chest press, one in each arm. I can hit around 10-12 reps with that, most of them BS cheat reps where I'm powering with my shoulders.
I personally never recommend cheating reps.
Bodybuilders do them to localize hypertrophy in specific regions, like the upper pecs or shoulders, to improve physique during competition. Most people aren't bodybuilding though and would not benefit from this style of training.
At best, you're short-changing the development of primary and secondary movers this way in the name of moving more weight (like not engaging the lats enough when you do a bent-elbow pull up).
At worst, the risk of injury goes way up (shoulder blowouts are super duper duper common in bench presses; doubly so for dumbbell bench presses, since there isn't a bar to stabilize your arms).
In my experience, I've found that it's better to go lower in weight and use an assistance exercise and/or increasing rest/recovery time and, if needed, decreasing volume instead of cheating reps when you're stuck.
Anecdotal example. When I was struggling with getting to 225x5x3 on the bench, I dropped back 20%, added weighted dips to my rotation and decreased bench press volume. Dips engage the pectoral and tricep muscles more directly, which contributes to forward progress on bench. I can do 250x3x6 now at around 9.5 RPE.
Beginner lifters don't know what their max potential is and might overtrain by accident (because they are naturally strong and might do more reps to try and get to failure) or might not do enough volume to trigger the musculoskeletal adaptions needed to lift more weight (because they are not naturally strong and might tap out early).
> As an example (bragging a bit), as a ~50 year old, 165lb, 5' 7" guy, I'm able to lift 100lb dumbells on flat bench chest press, one in each arm. I can hit around 10-12 reps with that, most of them BS cheat reps where I'm powering with my shoulders.
I personally never recommend cheating reps.
Bodybuilders do them to localize hypertrophy in specific regions, like the upper pecs or shoulders, to improve physique during competition. Most people aren't bodybuilding though and would not benefit from this style of training.
At best, you're short-changing the development of primary and secondary movers this way in the name of moving more weight (like not engaging the lats enough when you do a bent-elbow pull up).
At worst, the risk of injury goes way up (shoulder blowouts are super duper duper common in bench presses; doubly so for dumbbell bench presses, since there isn't a bar to stabilize your arms).
In my experience, I've found that it's better to go lower in weight and use an assistance exercise and/or increasing rest/recovery time and, if needed, decreasing volume instead of cheating reps when you're stuck.
Anecdotal example. When I was struggling with getting to 225x5x3 on the bench, I dropped back 20%, added weighted dips to my rotation and decreased bench press volume. Dips engage the pectoral and tricep muscles more directly, which contributes to forward progress on bench. I can do 250x3x6 now at around 9.5 RPE.
> This is okay advice after you reach an intermediate level of training and don't necessarily care about hitting personal records. I wouldn't recommend this approach outside of that scenario.
> Beginner lifters don't know what their max potential is and might overtrain by accident (because they are naturally strong and might do more reps to try and get to failure) or might not do enough volume to trigger the musculoskeletal adaptions needed to lift more weight (because they are not naturally strong and might tap out early).
I don't agree with most of your points here. I think listening to your body and training to failure with a focus on good form is appropriate at any training stage, and superior to any sort of X by X program.
Varying volume, exercise, weight, explosiveness and rest periods is all you really need. Your body will tell you when you're doing things right and wrong, I think it's most important to learn how to listen to it.
> I personally never recommend cheating reps.
I agree.
> it's better to go lower in weight and use an assistance exercise
Yep, that was kind of my whole point. Note the following sentence where I call out all the problems with BS cheat reps. And the sentence after that where I recommend decreasing weight.
Sounds like we're in vehement agreement on this.
> Beginner lifters don't know what their max potential is and might overtrain by accident (because they are naturally strong and might do more reps to try and get to failure) or might not do enough volume to trigger the musculoskeletal adaptions needed to lift more weight (because they are not naturally strong and might tap out early).
I don't agree with most of your points here. I think listening to your body and training to failure with a focus on good form is appropriate at any training stage, and superior to any sort of X by X program.
Varying volume, exercise, weight, explosiveness and rest periods is all you really need. Your body will tell you when you're doing things right and wrong, I think it's most important to learn how to listen to it.
> I personally never recommend cheating reps.
I agree.
> it's better to go lower in weight and use an assistance exercise
Yep, that was kind of my whole point. Note the following sentence where I call out all the problems with BS cheat reps. And the sentence after that where I recommend decreasing weight.
Sounds like we're in vehement agreement on this.
First of all one should continue linear progression (adding weight every session) for as long as possible, by using microplates (125g increment). This is still the fastest way to progress.
Once that does not work anymore, one leaves the novice phase by definition and is now considered "intermediate".
Eric Helms wrote a metaanalysis of the current state of exercise science in "The muscle strength pyramid". In that, the recommended periodization for intermediate lifters is "wave loading". So one would do 3x8 at weight x, then 3x7 at x+5, 3x6 at x+10, 2x6 at x (DeLoad), then 3x8 at x+5. All sets performed at RPE < 10, meaning, one could do at least one more rep.
The rep ranges and weights here should be modified to suit the goals at hand, so for deadlifts the increase may work, but for overhead press it should be lower. If training for strength the reps should also tend to be lower.
Also, technique gets more important at higher training ages. It's worthwhile to drop the weight if it increases ROM or the stretch at the bottom, as it leads to more muscle growth this way.
Once that does not work anymore, one leaves the novice phase by definition and is now considered "intermediate".
Eric Helms wrote a metaanalysis of the current state of exercise science in "The muscle strength pyramid". In that, the recommended periodization for intermediate lifters is "wave loading". So one would do 3x8 at weight x, then 3x7 at x+5, 3x6 at x+10, 2x6 at x (DeLoad), then 3x8 at x+5. All sets performed at RPE < 10, meaning, one could do at least one more rep.
The rep ranges and weights here should be modified to suit the goals at hand, so for deadlifts the increase may work, but for overhead press it should be lower. If training for strength the reps should also tend to be lower.
Also, technique gets more important at higher training ages. It's worthwhile to drop the weight if it increases ROM or the stretch at the bottom, as it leads to more muscle growth this way.
Literature says you can gain strength doing 3-20 reps, as little as 2-3 sets per week. AKA it's all over the place as long as you're progressive overloading and getting stronger. Some people respond better to some stimulus than others, and sometimes you change stimulus to progress. Some exercises feel bad for some people. You don't know where you fall on the genetic bell curve unless you try to figure out what works for you. Ultimately it's about knowing the basics of strength programming being able to manage stimulus/fatigue and applying it to yourself so you can progress - ONLY if you want to progress. At some point it becomes a lot of work / you hit genetic ceiling at specific bodyweight. Also need to figure out what you're training for, if you're an old man and just want to keep a baseline level of fitness and avoid injury etc, i.e. NASA routine for ISS is like 5 sets of 10s-20s with pretty modest weight because they just want to maintain muscle mass and avoid injury at all cost.
I'm a big fan of double progression + RPE / RIR (rate of percieved exercion / repititions in reserve) for people who don't want to bother with percentages and complicated training cycles and platemath. You do 2-4 sets of an compound exercise with a setXrep goal in mind, i.e. 3x8 on bench with 135lbs. you start with 3x5, then add 1 rep to 1 set, i.e. 5/5/5 then 6/5/5 then 6/6/5 until you get to 8/8/8 with a RPE/RIR in mind, where RPE/RIR is how many reps you can still do after that set. Usually you start with 2-3 RIR = you pick weight you where you can do 8 reps but only do 5 (3 reps in reserve), and maybe at the end of the cycle you can do all 8 reps but still feel you can do another 2, so theoretically you went from 8 rep max to 10 rep max. Then add 5/10lbs and repeat. It's slow, it's boring, but it's simple, it's systematic and works pretty well, since +1 rep means you're always accumulating more volume each session until you reach the end where build up to doing 40% more volume/work @3x8 vs @3x5, and then you reset back to 3x5 and ramp up at a slightly higher baseline with slightly mroe weight.
I'm a big fan of double progression + RPE / RIR (rate of percieved exercion / repititions in reserve) for people who don't want to bother with percentages and complicated training cycles and platemath. You do 2-4 sets of an compound exercise with a setXrep goal in mind, i.e. 3x8 on bench with 135lbs. you start with 3x5, then add 1 rep to 1 set, i.e. 5/5/5 then 6/5/5 then 6/6/5 until you get to 8/8/8 with a RPE/RIR in mind, where RPE/RIR is how many reps you can still do after that set. Usually you start with 2-3 RIR = you pick weight you where you can do 8 reps but only do 5 (3 reps in reserve), and maybe at the end of the cycle you can do all 8 reps but still feel you can do another 2, so theoretically you went from 8 rep max to 10 rep max. Then add 5/10lbs and repeat. It's slow, it's boring, but it's simple, it's systematic and works pretty well, since +1 rep means you're always accumulating more volume each session until you reach the end where build up to doing 40% more volume/work @3x8 vs @3x5, and then you reset back to 3x5 and ramp up at a slightly higher baseline with slightly mroe weight.
>I recommend ramping up weight after you can do a full 3 sets of 10 reps at your current weight.
This seems rather arbitrary as rep ranges will heavily depend on what type of exercises/routines a person is running.
3 sets of 10 reps doesn't really fit the bill for a strength training program. That is more of a "bodybuilding" routine focused on hypertrophy.
"Strength" in weightlifting is measured by the one-rep max (1RM) [1] of a given movement. Most starting strength training programs recommend starting off with 5 reps. (For example, Starting Strength [2], Stronglifts 5x5 [3], or Wendler 5/3/1 [4] were common recommendations for beginner routines when I first started lifting).
This is why most strength training programs focus on basic lifts like squat, bench/overhead press, and deadlift.
Some of the intermediate programs will also use "linear periodization" [5] that (iirc) is supposed to help prevent plateaus as a trainee acclimates to their routine.
[1] https://en.wikipedia.org/wiki/One-repetition_maximum [2] https://startingstrength.com/about [3] https://stronglifts.com/stronglifts-5x5/progress/ [4] https://www.jimwendler.com/blogs/jimwendler-com/101065094-5-... [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637911/
This seems rather arbitrary as rep ranges will heavily depend on what type of exercises/routines a person is running.
3 sets of 10 reps doesn't really fit the bill for a strength training program. That is more of a "bodybuilding" routine focused on hypertrophy.
"Strength" in weightlifting is measured by the one-rep max (1RM) [1] of a given movement. Most starting strength training programs recommend starting off with 5 reps. (For example, Starting Strength [2], Stronglifts 5x5 [3], or Wendler 5/3/1 [4] were common recommendations for beginner routines when I first started lifting).
This is why most strength training programs focus on basic lifts like squat, bench/overhead press, and deadlift.
Some of the intermediate programs will also use "linear periodization" [5] that (iirc) is supposed to help prevent plateaus as a trainee acclimates to their routine.
[1] https://en.wikipedia.org/wiki/One-repetition_maximum [2] https://startingstrength.com/about [3] https://stronglifts.com/stronglifts-5x5/progress/ [4] https://www.jimwendler.com/blogs/jimwendler-com/101065094-5-... [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637911/
> "Strength" in weightlifting is measured by the one-rep max (1RM) [1] of a given movement. Most starting strength training programs recommend starting off with 5 reps. (For example, Starting Strength [2], Stronglifts 5x5 [3], or Wendler 5/3/1 [4] were common recommendations for beginner routines when I first started lifting).
This feels like too much information to the point it confuses me. You gave 2 (3?) different pieces of actionable advice.
I’ve always hated the 1 rep max mentality. Mostly saw it in high school with kids trying to out do each other, but it fails to promote strength.
I’m all for going slow. If 5 reps are better for you then great, do 5!
This feels like too much information to the point it confuses me. You gave 2 (3?) different pieces of actionable advice.
I’ve always hated the 1 rep max mentality. Mostly saw it in high school with kids trying to out do each other, but it fails to promote strength.
I’m all for going slow. If 5 reps are better for you then great, do 5!
Since strength is a measure of maximum force, then the 1RM is probably the best metric for judging strength.
> I’ve always hated the 1 rep max mentality. Mostly saw it in high school with kids trying to out do each other, but it fails to promote strength.
I agree. There is a difference between the mentality of high school lifters chasing a 1RM to impress people (often called "ego lifting") and the use of the 1RM as a baseline for measuring a person's strength for the purposes of developing a strength training regimen.
The 1RM also takes into account comfort of the lift. If you feel like your spine is going to snap, but you complete the lift then the weight is probably too heavy, for example. Some lifters use the Rate of Perceived Exertion (RPE) as a heuristic for this [1].
[1] https://blog.nasm.org/rate-of-perceived-exertion
> I’ve always hated the 1 rep max mentality. Mostly saw it in high school with kids trying to out do each other, but it fails to promote strength.
I agree. There is a difference between the mentality of high school lifters chasing a 1RM to impress people (often called "ego lifting") and the use of the 1RM as a baseline for measuring a person's strength for the purposes of developing a strength training regimen.
The 1RM also takes into account comfort of the lift. If you feel like your spine is going to snap, but you complete the lift then the weight is probably too heavy, for example. Some lifters use the Rate of Perceived Exertion (RPE) as a heuristic for this [1].
[1] https://blog.nasm.org/rate-of-perceived-exertion
> I’ve always hated the 1 rep max mentality. Mostly saw it in high school with kids trying to out do each other, but it fails to promote strength.
Knowing your 1RM is a fundamental necessity in non-RPE based strength training programs. It's how you safely and efficiently progress in your lifts. RPE programs are based on perceived exertion for a variety of reasons, but I've never met an RPE lifter who didn't also have a very good idea of their 1RM, and most still regularly tested it.
And if you're not doing a program, you're not training. Which could be fine! But training is different than just exercising.
> I’m all for going slow. If 5 reps are better for you then great, do 5!
There's lots of underlying science around this - it's not just "what works for you," but instead what works best for the overwhelming majority of humans. If your goal is strength training, biasing towards fewer reps of higher weights is basically settled science. If your goal is bodybuilding, higher reps of lower weights is basically settled science. Though, 10 reps is in-line with plenty of strength training programs, particularly for intermediate lifters - it's in a range where you get solid results for both strength and hypertrophy. And, frankly, most powerlifters are lying if they say they don't want at least some hypertrophy.
Knowing your 1RM is a fundamental necessity in non-RPE based strength training programs. It's how you safely and efficiently progress in your lifts. RPE programs are based on perceived exertion for a variety of reasons, but I've never met an RPE lifter who didn't also have a very good idea of their 1RM, and most still regularly tested it.
And if you're not doing a program, you're not training. Which could be fine! But training is different than just exercising.
> I’m all for going slow. If 5 reps are better for you then great, do 5!
There's lots of underlying science around this - it's not just "what works for you," but instead what works best for the overwhelming majority of humans. If your goal is strength training, biasing towards fewer reps of higher weights is basically settled science. If your goal is bodybuilding, higher reps of lower weights is basically settled science. Though, 10 reps is in-line with plenty of strength training programs, particularly for intermediate lifters - it's in a range where you get solid results for both strength and hypertrophy. And, frankly, most powerlifters are lying if they say they don't want at least some hypertrophy.
It's pretty linear at first, especially like this person who has been doing it a few months. You should be able to add 2.5kg to your major lifts every week if you're recovering well, and that's recommended by the starting strength program. It definitely starts to become logarithmic after while though.
This is bad advice, because it’s ambiguous.
> You should be able to add 2.5kg to your major lifts every week
When you couple progression with a time frame but fail to address the time frame of the workouts it is more dangerous than helpful.
This would be bad advice for anyone who only trains once a week or twice a month.
> if you're recovering well
I’ve been strength training for 20 years and even I’m unsure what this means. Do I recover “well”?
When it comes to education avoiding ambiguity is essential.
> You should be able to add 2.5kg to your major lifts every week
When you couple progression with a time frame but fail to address the time frame of the workouts it is more dangerous than helpful.
This would be bad advice for anyone who only trains once a week or twice a month.
> if you're recovering well
I’ve been strength training for 20 years and even I’m unsure what this means. Do I recover “well”?
When it comes to education avoiding ambiguity is essential.
If someone doesn't mention a detail, assume they meant "whatever is standard". All beginner strength training programs recommend 3x per week, do they not?
>> if you're recovering well
>
> I’ve been strength training for 20 years and even I’m unsure what this means.
Recovery in strength training means eating, sleeping and resting worked muscles for at least a day (i.e., don't work the same muscle on consecutive days). I think it's safe to assume they meant "if you're eating and sleeping well, and resting muscles appropriately".
>> if you're recovering well
>
> I’ve been strength training for 20 years and even I’m unsure what this means.
Recovery in strength training means eating, sleeping and resting worked muscles for at least a day (i.e., don't work the same muscle on consecutive days). I think it's safe to assume they meant "if you're eating and sleeping well, and resting muscles appropriately".
> "whatever is standard"
Okay, but only if we agree on what is “standard”?
My standard routine is every other day. (And that’s just my regularity, I’ve yet to even mention what lifts I do)
Is that what both you and the op meant for your “standard”?
Just read this thread. I’ve seen other people in this thread say “once a week” and “three to four time a week”, and “for 30 minutes”, and on and on.
Let go of this assumption that anything is “standard” and simply explicitly state your own advice. It is more helpful.
> Recovery in strength training means eating, sleeping and resting worked muscles for at least a day
In truth when op said “recovering well” I thought they meant the autonomic side of things.
Your interpretation of it being solely about my active efforts to recover being the definition of “recovering well” was completely lost on me; further making my point that the op was ambiguous.
But all good advice on aiding recovery! I’d add, stay hydrated!
Okay, but only if we agree on what is “standard”?
My standard routine is every other day. (And that’s just my regularity, I’ve yet to even mention what lifts I do)
Is that what both you and the op meant for your “standard”?
Just read this thread. I’ve seen other people in this thread say “once a week” and “three to four time a week”, and “for 30 minutes”, and on and on.
Let go of this assumption that anything is “standard” and simply explicitly state your own advice. It is more helpful.
> Recovery in strength training means eating, sleeping and resting worked muscles for at least a day
In truth when op said “recovering well” I thought they meant the autonomic side of things.
Your interpretation of it being solely about my active efforts to recover being the definition of “recovering well” was completely lost on me; further making my point that the op was ambiguous.
But all good advice on aiding recovery! I’d add, stay hydrated!
In context of Starting Strength Program aka boilplater 3x5 compound lifting novice program where "recovering well" is basically eating surplus calories (GOMAD joke), and being able to hit session linear progression, aka +5lbs 2-3x per week. If you can't hit that then you're not "recovering well". Yes that means adding 30-60lbs per month for most males, and the program is meant to be ran for a few months with caloric surplus until you stall - no longer able to progress session to session, in which case you have milked all your beginner gains and then can move onto an intermediate program of week to week progression, then month to month. It's... basically the standard template for novice lifting, relativelty systemic with pretty clear definitions of progress and recovery (in the book/manual) to the point where people get chasitized for "not doing the program" if they deviate too much. I find it very prescriptive, but it's initially designed for atheletic / football programs where you dump a bunch of teens and have then run it on autopilot while eating everything in sight to get as much gains as possible with very little individualization. I'm not sure what gets recommended these days, but training has come a long way with all the new apps and templates, but I think most people still just recommend 3x5 or a 5x5 since it's KISS.
> People who do weight training always leave out the fact that you feel sore after a lift. Even the next day.
It's absolutely normal to feel sore after any kind of exercise?
If you don't you're in top shape for it, congratulations. But it ain't going to happen when progressing.
It's absolutely normal to feel sore after any kind of exercise?
If you don't you're in top shape for it, congratulations. But it ain't going to happen when progressing.
> It's absolutely normal to feel sore after any kind of exercise?
I Ctr-F’d the linked article and found 0 instances of “sore”.
Assuming any knowledge is “obvious” is detrimental to education, encouragement, mentorship, or simply cultivating a welcoming environment.
I Ctr-F’d the linked article and found 0 instances of “sore”.
Assuming any knowledge is “obvious” is detrimental to education, encouragement, mentorship, or simply cultivating a welcoming environment.
Some might argue that if you don’t feel sore at all you haven’t pushed yourself enough, and if you feel so sore it takes days and days to recover then you pushed yourself too hard. Finding the sweet spot is important. And I think this applies to strength as well as running and other exercise.
In my experience it's an indicator if I'm doing something enough or not. If I regularly perform an exercise it won't cause soreness. Squat 3x a week, one of those sessions being heavy? No soreness. Squat once a week? Definitely getting DOMS afterwards. Same with running. If get sore after a run I probably took time off before it.
I’ve been doing StrongLifts consistently since Jan 1 and so 3x per week I am doing squats. I still feel soreness despite 3x per week because the weights are semi-consistently increasing. So I think to modify what you are saying, I think frequency is one vector, but another is volume. Or maybe I am still just a beginner and eventually I’ll be able to lift increasingly heavy weights week over week without any soreness!
Interesting. I was lifting for nearly ten years, did starting strength, texas method, 5/3/1, and I found that the soreness largely went away unless there was a marked change in intensity or program.
This has been my experience with a sustained period over years of lifting in my early to mid 20s and several periods of restarting since then. Even when regularly adding weight, after a few months I stopped being particularly sore.
I could still feel that I had worked out the day before, sure, but as long as I was getting enough protein, getting enough sleep, doing warm up sets, etc., the soreness was incredibly minimal. Missing any of those things could cause a pretty significant increase in feeling it the next day, though.
I could still feel that I had worked out the day before, sure, but as long as I was getting enough protein, getting enough sleep, doing warm up sets, etc., the soreness was incredibly minimal. Missing any of those things could cause a pretty significant increase in feeling it the next day, though.
It's worth noting that some soreness may not be immediate, but delayed. People call this Delayed Onset Muscle Soreness (DOMS), and can come on ~24-48h after a given exercise.
It's not sudden, but can feel that way sometimes when you wake up!
It's not sudden, but can feel that way sometimes when you wake up!
I only feel sore if I haven’t been working out regularly. After a week or two, the soreness is gone, for as long as I keep regular trainings.
(I do strength training in the gym.)
(I do strength training in the gym.)
I've found that small increases in weight and protein excess in diet help mitigate soreness a lot.
Yes, and eat immediately after every workout.
I’ve read studies that show via biopsy that ingested proteins are already present in the worked muscles 10 minutes after ingestion!
I’ve also found in my own practice that using a hydrating powder in 32oz of water after a lift aids in recovery.
I’ve read studies that show via biopsy that ingested proteins are already present in the worked muscles 10 minutes after ingestion!
I’ve also found in my own practice that using a hydrating powder in 32oz of water after a lift aids in recovery.
I also think about this regularly. I'm with the author regarding the metrics (time efficient, healthy, skill component).
But still, I find strength training extremely boring and going to the gym annoying. I tried a few times but it never clicked for me – what am I missing?
Does anyone have other ideas for incorporating exercise into my daily routine? I enjoy a bit of walking, cycling, and doing 5-10 minute mobility exercises, but is that enough? Maybe I could find one or two strength exercises I can do quickly without getting boring or too difficult, ideally without any gear.
But still, I find strength training extremely boring and going to the gym annoying. I tried a few times but it never clicked for me – what am I missing?
Does anyone have other ideas for incorporating exercise into my daily routine? I enjoy a bit of walking, cycling, and doing 5-10 minute mobility exercises, but is that enough? Maybe I could find one or two strength exercises I can do quickly without getting boring or too difficult, ideally without any gear.
Finding something enjoyable that keeps you moving can be really tough. Just gotta keep experimenting.
You definitely don't have to force yourself into the gym. It'l just frustrate you, and you won't progress as much as you could if you enjoyed it.
I've been weightlifting for 12 years now, but I HATED the gym for a long time before it clicked for me. (Doing the Starting Strength program was "it" for me. It was something I could progress with that didn't feel like bro-science, and I could do it alone, as I HATE working out with other people. I'm not saying this to push SS on you; the point is that you are much more likely to do something consistently if you enjoy it!)
I would say that 30m of activity per day is enough for most people as long as it's consistent and your food diet is balanced. Believe it or not, Americans work out much less than this on average! (Average Exercise minutes have been going up over the years, fortunately.)
To the latter part of your question, I would look into bodyweight compound exercises. These don't require gear (resistance bands at most) and can be WAY more challenging than loaded weight training. You can also fit a circuit into 10min/day easily. This is how I kept my strength levels from regressing too much during COVID.
You definitely don't have to force yourself into the gym. It'l just frustrate you, and you won't progress as much as you could if you enjoyed it.
I've been weightlifting for 12 years now, but I HATED the gym for a long time before it clicked for me. (Doing the Starting Strength program was "it" for me. It was something I could progress with that didn't feel like bro-science, and I could do it alone, as I HATE working out with other people. I'm not saying this to push SS on you; the point is that you are much more likely to do something consistently if you enjoy it!)
I would say that 30m of activity per day is enough for most people as long as it's consistent and your food diet is balanced. Believe it or not, Americans work out much less than this on average! (Average Exercise minutes have been going up over the years, fortunately.)
To the latter part of your question, I would look into bodyweight compound exercises. These don't require gear (resistance bands at most) and can be WAY more challenging than loaded weight training. You can also fit a circuit into 10min/day easily. This is how I kept my strength levels from regressing too much during COVID.
Good weightlifting should rarely feel boring - maybe only one week in every 4 or 5 during a de-load week (when I'm aiming for 3-4 reps-in-reserve), but boring feels good then because you're resting after weeks of hard work. If anything, you should feel fearful when training. A good weight-centric workout, at least when targeting hypertrophy, hurts. I feel equal parts scared and excited. I think what you're missing is intensity.
Good tracking is the best way to make it interesting. If I know I did 120kg for 7 on the bench last week, I know I need to beat it either by increasing weight or increasing reps. I remember how hard it was but I've done it, so I need to beat it. It's fulfilling in ways that I find other workouts just can't be.
In terms of intensity, this video is great for working out if you're quantifying it correctly: https://www.youtube.com/watch?v=77nX_bMe5fA
Good tracking is the best way to make it interesting. If I know I did 120kg for 7 on the bench last week, I know I need to beat it either by increasing weight or increasing reps. I remember how hard it was but I've done it, so I need to beat it. It's fulfilling in ways that I find other workouts just can't be.
In terms of intensity, this video is great for working out if you're quantifying it correctly: https://www.youtube.com/watch?v=77nX_bMe5fA
> If I know I did 120kg for 7 on the bench last week, I know I need to beat it either by increasing weight or increasing reps.
This is the case for some of us, yes, and for us, this is obvious.
What I've found, however, is that most normies don't actually have an internal drive to monotonically increase stats. For 90% of people, vanity is the only driver that works.
This is the case for some of us, yes, and for us, this is obvious.
What I've found, however, is that most normies don't actually have an internal drive to monotonically increase stats. For 90% of people, vanity is the only driver that works.
To be clear, when I said that I didn't mean the joy is in chasing numbers. That's a bit reductionist. Some people enjoy that, but I was implying that the downstream effects of chasing numbers are the exciting part; challenging yourself and going through suffering to get a good physique or lift heavier things. Increasing reps/weight is the way to increase workout difficulty, thereby stimulating growth.
I don't think there's a fitness discipline out there that can put you in as much 'injury-free' pain as strength training does - at least, not acute pain like after a heavy leg press. It's almost sadomasochistic, which is why I think calling strength training boring is a little off the mark.
I don't think there's a fitness discipline out there that can put you in as much 'injury-free' pain as strength training does - at least, not acute pain like after a heavy leg press. It's almost sadomasochistic, which is why I think calling strength training boring is a little off the mark.
> I was implying that the downstream effects of chasing numbers are the exciting part; challenging yourself and going through suffering to get a good physique or lift heavier things.
Again, I still don't think you understand the normie mind. They don't want a challenge. They don't want to suffer. They don't want to put in any effort at all. There is a very large market for anabolic steroids, SARMs, and GLP-1 agonists, and it's not because normies care about the struggle.
The only time I've ever seen a normie care about their fitness is when it's been connected to their vanity.
Again, I still don't think you understand the normie mind. They don't want a challenge. They don't want to suffer. They don't want to put in any effort at all. There is a very large market for anabolic steroids, SARMs, and GLP-1 agonists, and it's not because normies care about the struggle.
The only time I've ever seen a normie care about their fitness is when it's been connected to their vanity.
what am I missing?
Nothing really, I think it's just a personality trait.
I have tried picking up pretty much every single form excercise the article mentions plus some more, and I just couldn't bring myself to keep on doing it. I even tried of really forcing myself and it made me feel more miserable. Now I essentially gave up and stopped trying to change myself in that area. Though I'm aware that it's not impossible that getting older might somehow put me mentally in a different state which doesn't make every repetitive excercise feel like an incredible chore.
Instead I just keep on doing what I like, but since I'm getting older I do in a slightly different way than I used to, to mimimize risk: excercise which requires technique, skill, creativity. Be it frisbee, skating, bmx, bouldering, ... A good session of those keeps my spirits up for several days. And it keeps the body in shape. But I do think twice before attempting things above my level, and usually just don't, and will back off in case something starts to feel wrong. Recovering from injuries takes waaay longer when you're 40+ than when you're 20 and it's just not worth it anymore for me. To be clear: sure, strength training has some skill to it, but let's be realistic here: it's not exactly in the same ballpark as what one needs for bouldering for instance.
Also nowadays bouldering is my main excercise and the thing is that unlike the OP I have a very good experience with it when it comes to health: I don't have pain, plus I have the impression that unlike typical strength training and basic yoga/pilates/... routines climbing at a somewhat decent level will make you use a ton of mostly upper body muscles you don't use otherwise (ok, you can do that with strength training but you're going to have to do quite a lot of different things to hit them all). And that seems to make the body more resilient against injuries. Anecdotal though.
Anyway, and now to the point: I'm convinced that as far as your body goes it's possible to make climbing akin to the mentioned 'boring tech' but without actually being boring. Do it long enough and become super aware about the moves, and there's no unknown failure mode.
Nothing really, I think it's just a personality trait.
I have tried picking up pretty much every single form excercise the article mentions plus some more, and I just couldn't bring myself to keep on doing it. I even tried of really forcing myself and it made me feel more miserable. Now I essentially gave up and stopped trying to change myself in that area. Though I'm aware that it's not impossible that getting older might somehow put me mentally in a different state which doesn't make every repetitive excercise feel like an incredible chore.
Instead I just keep on doing what I like, but since I'm getting older I do in a slightly different way than I used to, to mimimize risk: excercise which requires technique, skill, creativity. Be it frisbee, skating, bmx, bouldering, ... A good session of those keeps my spirits up for several days. And it keeps the body in shape. But I do think twice before attempting things above my level, and usually just don't, and will back off in case something starts to feel wrong. Recovering from injuries takes waaay longer when you're 40+ than when you're 20 and it's just not worth it anymore for me. To be clear: sure, strength training has some skill to it, but let's be realistic here: it's not exactly in the same ballpark as what one needs for bouldering for instance.
Also nowadays bouldering is my main excercise and the thing is that unlike the OP I have a very good experience with it when it comes to health: I don't have pain, plus I have the impression that unlike typical strength training and basic yoga/pilates/... routines climbing at a somewhat decent level will make you use a ton of mostly upper body muscles you don't use otherwise (ok, you can do that with strength training but you're going to have to do quite a lot of different things to hit them all). And that seems to make the body more resilient against injuries. Anecdotal though.
Anyway, and now to the point: I'm convinced that as far as your body goes it's possible to make climbing akin to the mentioned 'boring tech' but without actually being boring. Do it long enough and become super aware about the moves, and there's no unknown failure mode.
Kettlebells are the first thing that comes to mind, for something that’s quick, effective, and convenient.
In a few minutes you can do some swings and Turkish get ups.
It’s the thing I’ve stuck with most consistently over the years. I think I heard about it from Tim Ferriss [0], and also found the book ‘Kettlebell Simple and Sinister’ by Pavel Tsatsouline to be a solid resource.
The idea that I could do something for just 10-20 minutes per week was appealing. From the link below:
”I…purchased one 53-pound kettlebell. I did nothing more than one set of 75 swings one hour after a light, protein-rich breakfast, twice a week on Mondays and Fridays. In the beginning, I couldn’t complete 75 consecutive repetitions, so I did multiple sets with 60 seconds between until I totaled 75. Total swing time for the entire week was 10–20 minutes.”
[0] https://tim.blog/2011/01/08/kettlebell-swing/
In a few minutes you can do some swings and Turkish get ups.
It’s the thing I’ve stuck with most consistently over the years. I think I heard about it from Tim Ferriss [0], and also found the book ‘Kettlebell Simple and Sinister’ by Pavel Tsatsouline to be a solid resource.
The idea that I could do something for just 10-20 minutes per week was appealing. From the link below:
”I…purchased one 53-pound kettlebell. I did nothing more than one set of 75 swings one hour after a light, protein-rich breakfast, twice a week on Mondays and Fridays. In the beginning, I couldn’t complete 75 consecutive repetitions, so I did multiple sets with 60 seconds between until I totaled 75. Total swing time for the entire week was 10–20 minutes.”
[0] https://tim.blog/2011/01/08/kettlebell-swing/
> I find strength training extremely boring and going to the gym annoying.
FWIW during the pandemic I bought a set of PowerBlocks [1] and a reasonably cheap folding bench, and I've never gone back to the gym.
I also do Myo reps for all my lifts except for the compound leg lifts: they're a lot faster to get through. The result is that most of my workouts are half an hour or less, 5-6 times a week, with no travel time.
As far as boring -- for one, between having a kid and working from home, that's about the only time I have to listen to podcasts or audiobooks. For two, I find the focus of having to push really hard to go to failure for a set requires a focus something like meditation. And there are so many different kinds of exercises you can do, I never really lose interest.
[1] https://powerblock.com/
FWIW during the pandemic I bought a set of PowerBlocks [1] and a reasonably cheap folding bench, and I've never gone back to the gym.
I also do Myo reps for all my lifts except for the compound leg lifts: they're a lot faster to get through. The result is that most of my workouts are half an hour or less, 5-6 times a week, with no travel time.
As far as boring -- for one, between having a kid and working from home, that's about the only time I have to listen to podcasts or audiobooks. For two, I find the focus of having to push really hard to go to failure for a set requires a focus something like meditation. And there are so many different kinds of exercises you can do, I never really lose interest.
[1] https://powerblock.com/
I would just like to add NÜOBELL as an alternative to the PowerBlock, as they're formed more like a regular dumbbell compared to the PowerBlock. Had mine for years, works just as good as on day one. Ultimately, doesn't really matter what your choice is as long as you're using them.
NÜOBELL is sold under the name SMRTFT[1] in the US, and as NÜOBELL in EU[2].
[1] https://smrtft.com
[2] https://nuoathletics.com
NÜOBELL is sold under the name SMRTFT[1] in the US, and as NÜOBELL in EU[2].
[1] https://smrtft.com
[2] https://nuoathletics.com
You don't have to lift, many other ways to be fit. But I have been lifting for over 10 years, and powerlifting is the reason why. I don't think I could do "fitness" weights routines, they lack a lot of challenge, progression and skill aspects of powerlifting.
Bodybuilding has certain vanity to it that I appreciate but don't participate in.
Every now and then I switch it up into functional stuff, usually aimed at mountain biking and climbing muscles.
But I always miss and come back to the compound lifts, the personal, sporting nature of powerlifting.
Bodybuilding has certain vanity to it that I appreciate but don't participate in.
Every now and then I switch it up into functional stuff, usually aimed at mountain biking and climbing muscles.
But I always miss and come back to the compound lifts, the personal, sporting nature of powerlifting.
Depends what your goals are - if those include planning to be healthy into old age, then definitely not.
For me weightlifting is somewhat fun to figure out how to get control over my will to get my body to do things it doesn’t want to do. But it’s also rewarding in that I see changes in my body over time that make me feel good, and can only be achieved by putting in the effort; and it feels responsible long term since health outcomes in general are much better in people with muscle mass.
For me weightlifting is somewhat fun to figure out how to get control over my will to get my body to do things it doesn’t want to do. But it’s also rewarding in that I see changes in my body over time that make me feel good, and can only be achieved by putting in the effort; and it feels responsible long term since health outcomes in general are much better in people with muscle mass.
Can you go heavier? Heavy lifting is a lot of things but I wouldn’t call it boring.
Yeah I find that when people say they are strength training and find it boring, it's usually because they aren't challenging themselves with heavy weight.
I agree. Loading up a bar you're not sure you can lift... staring at it, prepping form, breathing deep, planning your move, then pushing as hard as you - safely - can... it's very engaging.
My problem is with the rest period, not the lifting part. I wait 90 second between each set, it's really annoying. I read a book usually, or browse HN, but it's a very "interrupted" thing.
>what am I missing?
Nothing, TBH it's just not for everyone. I like how boring strength training is. I like listening to podcasts for a couple hours and taking long rests between sets with little bursts of dopamine rush getting the perfect reps. But IMO there's also big genetic component, some people don't respond well to strength training, and after a while, unless you dedicate inordinant time to progression it does feel like pushing rope. Some people hit the wall very early, and the rewards feel meagre. Alternatively, if you build a good base after a few years of training, you can do fuck all to maintain and accrue all the beneifts (look good naked, increased metabolism).
Nothing, TBH it's just not for everyone. I like how boring strength training is. I like listening to podcasts for a couple hours and taking long rests between sets with little bursts of dopamine rush getting the perfect reps. But IMO there's also big genetic component, some people don't respond well to strength training, and after a while, unless you dedicate inordinant time to progression it does feel like pushing rope. Some people hit the wall very early, and the rewards feel meagre. Alternatively, if you build a good base after a few years of training, you can do fuck all to maintain and accrue all the beneifts (look good naked, increased metabolism).
Depends what your goals are - if those include planning to be healthy into old age, then definitely not.
For me weightlifting is somewhat fun to figure out how to get control over my will to get my body to do things it doesn’t want to do. But it’s also rewarding in that I see changes in my body over time that make me feel good, and can only be achieved by putting in the effort; and it feels responsible long term since health outcomes in general are much better in people with muscle mass.
To be honest I don’t think there is any sport or physical activity that you can fully replace strength training with. All the fit-looking athletes you can imagine, also strength train to become that way.
For me weightlifting is somewhat fun to figure out how to get control over my will to get my body to do things it doesn’t want to do. But it’s also rewarding in that I see changes in my body over time that make me feel good, and can only be achieved by putting in the effort; and it feels responsible long term since health outcomes in general are much better in people with muscle mass.
To be honest I don’t think there is any sport or physical activity that you can fully replace strength training with. All the fit-looking athletes you can imagine, also strength train to become that way.
> if those include planning to be healthy into old age, then definitely not [any other form of exercise]
> All the fit-looking athletes you can imagine, also strength train to become that way.
These are two flagrantly false assertions; to think they are actually true you have to be living inside a weight-lifting bubble.
> All the fit-looking athletes you can imagine, also strength train to become that way.
These are two flagrantly false assertions; to think they are actually true you have to be living inside a weight-lifting bubble.
My opinion on strength training being essential for health into old age largely stems from Peter Attia’s recent book Outlive [1] where he goes into great detail about the topic, and every piece of medical research I’ve ran into only seems to underline that having sufficient muscle mass is the single biggest intervention you can do to impact your long term health. Do all healthy old people do it? No, but if the question is what can you do to improve your odds, it seems silly to throw away the biggest lever you have (though it’s anyone’s personal choice to risk it and hope for the best).
(If you think he’s a quack and his message is wrong then I’d love to see some research pointing to the contrary, that having muscle mass is detrimental or at least does nothing significant for your long-term prospects)
The point about athletes is really more about pros, I should have been clear. I can guarantee you that almost every accomplished pro athlete in most sports, from running to swimming to cycling to basketball to gymnastics to soccer and the list goes on, incorporates a significant amount of strength training into their lives; there are probably some genetic freaks or sufficiently ‘roided mutants who don’t need to, but I assure you that Michael Phelps and LeBron James didn’t get their physiques purely by swimming and playing basketball.
And in case you think I’m talking about weight lifting for the purpose of competing at a bodybuilding show or strongman competition, that is not what I am referring to; I am referring to doing strength training to the extent that you have a reasonable amount of muscle mass. I don’t care if it’s traditional weight training or if it’s calisthenics or something else, so long as you don’t end up with no muscle tone and probably experiencing or prone to significant metabolic disease like most unfit people these days.
[1] https://www.penguinrandomhouse.com/books/705161/outlive-by-p...
(If you think he’s a quack and his message is wrong then I’d love to see some research pointing to the contrary, that having muscle mass is detrimental or at least does nothing significant for your long-term prospects)
The point about athletes is really more about pros, I should have been clear. I can guarantee you that almost every accomplished pro athlete in most sports, from running to swimming to cycling to basketball to gymnastics to soccer and the list goes on, incorporates a significant amount of strength training into their lives; there are probably some genetic freaks or sufficiently ‘roided mutants who don’t need to, but I assure you that Michael Phelps and LeBron James didn’t get their physiques purely by swimming and playing basketball.
And in case you think I’m talking about weight lifting for the purpose of competing at a bodybuilding show or strongman competition, that is not what I am referring to; I am referring to doing strength training to the extent that you have a reasonable amount of muscle mass. I don’t care if it’s traditional weight training or if it’s calisthenics or something else, so long as you don’t end up with no muscle tone and probably experiencing or prone to significant metabolic disease like most unfit people these days.
[1] https://www.penguinrandomhouse.com/books/705161/outlive-by-p...
Thank you for the reply and the book link.
I agree that muscle tone is vitally important for human health and maintaining 'fitness' into middle and old age. However muscle tone and strength can come from many things, a lot of which don't need to deliberately include any form of 'strength training'.
I also agree that many modern professional athletes include specific strength training in their training regimes but this is a fairly recent phenomenon (e.g. tennis and swimming really only from approx. the 80s/90s on) and I don't see this as critical to them being 'fit-looking athletes'; it's only become necessary in a kind of arms race type of way, and in my opinion, with an unfortunate impact of modern competitive sport favouring 'power' over grace and technique. (I personally prefer the physiques of previous generations of athletes to those of most of the top athletes today, particularly the female ones.)
Why I responded fairly forcefully to your original comment is because it was a reply to someone who hadn't found strength training appealing and I perceived your reply as shutting down their thinking that some other option could be found that would build some strength and give other positive benefits of exercise to the questioner, including enjoyment and fulfillment.
I agree that muscle tone is vitally important for human health and maintaining 'fitness' into middle and old age. However muscle tone and strength can come from many things, a lot of which don't need to deliberately include any form of 'strength training'.
I also agree that many modern professional athletes include specific strength training in their training regimes but this is a fairly recent phenomenon (e.g. tennis and swimming really only from approx. the 80s/90s on) and I don't see this as critical to them being 'fit-looking athletes'; it's only become necessary in a kind of arms race type of way, and in my opinion, with an unfortunate impact of modern competitive sport favouring 'power' over grace and technique. (I personally prefer the physiques of previous generations of athletes to those of most of the top athletes today, particularly the female ones.)
Why I responded fairly forcefully to your original comment is because it was a reply to someone who hadn't found strength training appealing and I perceived your reply as shutting down their thinking that some other option could be found that would build some strength and give other positive benefits of exercise to the questioner, including enjoyment and fulfillment.
I treat it as an exercise in understanding and pushing body. Like keeping track of different parts of my body feel. Is the load distributed evenly. Is there an imbalance in perception of load. Does the movement feel smooth. I think it all falls under proprioception. I even record my sets, sometimes, and review the movements. It becomes a game of understanding limits and pushing them. Although, the feedback cycle is slow.
While walking around look for a set of parallel bars/horizontal bar in a park near you. Typical exercises you could do with them both take little time and really load major muscles. Just hanging for a minute from a horizontal bar regularly is good for your spine column.
I pair it with something else I enjoy doing. Like listening to an audio book or watching tv show. Then I make a point of not watching that tv show out of the gym. If I want to see the next episode, I have to hit the gym.
To add another voice, lift even though it is annoying for 3 months, after that you will want to lift because you’ll notice how you feel (and look!) without it.
If you tried without guidance, I suggest you get yourself a personal trainer to train with you for a few months.
> what am I missing
going with a friend maybe?
going with a friend maybe?
Best thing I ever did for exercise was hire a personal trainer. 1) I went to the gym with 0 thought about what I would be doing that day, just turn up and the trainer said "lift that 10 times" and I did. 2) I finally understood 'gym buddies' as here was I renting one.
100% this can be replicated without a trainer - but having a clear and exact excercise plan for each session and someone to talk shit with between sets makes a world of difference.
100% this can be replicated without a trainer - but having a clear and exact excercise plan for each session and someone to talk shit with between sets makes a world of difference.
Music can help, but it's highly dependent on personal taste. I love all genres but hip-hop beats and high energy playlists help me trudge through my routines.
I like using the calorimeter on the cardio equipment because it can precisely quantify my progress (which is one of the few motivators I have). I've heard criticism that these aren't accurate, but as long as they are precise (I'm sure I'm mixing up the two, apologies) then they can measure progress.
Quantifying everything helps me count down, so I just keep saying "3 sets of 10 and I'm done on this machine". If I feel bored I'll go walk around the track and then do another 3 sets.
All of this is anecdotal noob drivel to anyone who seriously exercises, but I definitely speak from authority as someone who consistently struggles with motivation and has broken through it and relapsed into laziness multiple times.
I like using the calorimeter on the cardio equipment because it can precisely quantify my progress (which is one of the few motivators I have). I've heard criticism that these aren't accurate, but as long as they are precise (I'm sure I'm mixing up the two, apologies) then they can measure progress.
Quantifying everything helps me count down, so I just keep saying "3 sets of 10 and I'm done on this machine". If I feel bored I'll go walk around the track and then do another 3 sets.
All of this is anecdotal noob drivel to anyone who seriously exercises, but I definitely speak from authority as someone who consistently struggles with motivation and has broken through it and relapsed into laziness multiple times.
To me, strength training is all about making life past your 60s suck less. It's a savings account for your body; put in the work now so that you _might_ continue to be active and mobile at 80. It also helps make you look good without having to eat like a bird, which is nice also.
> vigorous weightlifting for 1 hour may burn up to 440 calories
nah, you still have to eat like a bird.
nah, you still have to eat like a bird.
Sure, if you want to stall early and make no progress.
You have to eat more to lift more.
Doesn't mean you have to go full NFL Combine mode and eat 7000+ calories/day. But 1800 cals/day won't cut it (unless you are trying to cut weight, wherein progress will stall for a while).
You have to eat more to lift more.
Doesn't mean you have to go full NFL Combine mode and eat 7000+ calories/day. But 1800 cals/day won't cut it (unless you are trying to cut weight, wherein progress will stall for a while).
You’re not considering that the more muscle mass you have, the higher your Basal Metabolic Rate (BMR), which means you burn more calories passively by just existing, let alone what you burn during exertion and recovery.
BMR changes by how much, exactly? it's useful to show some numbers, as a rule of thumb, not just throw something out there.
Weight training has been life changing for me, as a middle aged dad with a sedentary job.
I take it very seriously- I hired a professional online coach, lift 4x/week for 1-2 hours, do strength competitions several times per year, and carefully track my diet.
First, it isn’t boring in the least- I do mostly strongman, and it is essentially a martial art with a lot more complexity and diversity than plain barbell training. It takes all of my mental effort to do a complex movement with the right form under a heavy load- it is more mentally taxing than math, coding, etc. for me. It takes so much focus I never get bored, and I don’t use a phone or media between sets. I usually get into almost the same sort of flow as with coding, and can really "attack" the workout with all of my mental and physical effort... which feels amazing.
Secondly, it has radically transformed my health and personal life. Being physically strong is surprising useful in modern life- I can fix/move furniture, move appliances, push a stranded car out of the road, carry kids on my shoulders up a mountain, etc. easily. Also, I look strong and fit which does cause people to treat me better, and generally notice me more. I am an introverted, even shy person that when younger had a lot of trouble making friends, and especially talking to women. I generally despite 'vanity' and hate being judged on how I look, but the fact is people do, and I can't control it. Being fit, people approach me and start conversations more, and I have even had women I don’t know approach me, and ask me on dates, something that absolutely never happened before I was into lifting. I am happily married and not interested in that, but it is good for my overall social confidence and my marriage to generally be more attractive. Lastly, I also have a lot less pain- no more lower back pain, leg pain, etc. which I think were mostly caused by weak muscles from being so sedentary. The main downside is it does take a lot of time, money, and space for gym equipment- although the increased health/energy/well being are more than worth it IMO.
I take it very seriously- I hired a professional online coach, lift 4x/week for 1-2 hours, do strength competitions several times per year, and carefully track my diet.
First, it isn’t boring in the least- I do mostly strongman, and it is essentially a martial art with a lot more complexity and diversity than plain barbell training. It takes all of my mental effort to do a complex movement with the right form under a heavy load- it is more mentally taxing than math, coding, etc. for me. It takes so much focus I never get bored, and I don’t use a phone or media between sets. I usually get into almost the same sort of flow as with coding, and can really "attack" the workout with all of my mental and physical effort... which feels amazing.
Secondly, it has radically transformed my health and personal life. Being physically strong is surprising useful in modern life- I can fix/move furniture, move appliances, push a stranded car out of the road, carry kids on my shoulders up a mountain, etc. easily. Also, I look strong and fit which does cause people to treat me better, and generally notice me more. I am an introverted, even shy person that when younger had a lot of trouble making friends, and especially talking to women. I generally despite 'vanity' and hate being judged on how I look, but the fact is people do, and I can't control it. Being fit, people approach me and start conversations more, and I have even had women I don’t know approach me, and ask me on dates, something that absolutely never happened before I was into lifting. I am happily married and not interested in that, but it is good for my overall social confidence and my marriage to generally be more attractive. Lastly, I also have a lot less pain- no more lower back pain, leg pain, etc. which I think were mostly caused by weak muscles from being so sedentary. The main downside is it does take a lot of time, money, and space for gym equipment- although the increased health/energy/well being are more than worth it IMO.
I had an on off relationship with lifting for the last 12 years.
But as I got more busy I became less active. And especially after the first lockdowns, I remember that walking was somewhat hard.
And so, after burning out and quitting my job last year [0], I went to travel and focus on myself. I started to lift regularly. After eventually settling down, I now lift 4 times a week and box one time a week.
I feel way better. I look great and even my wife gives me compliments. And more important, no matter how bad I feel, going to the gym and lifting always seems to improve the mood and generate new ideas.
[0] https://yieldcode.blog/post/an-essay-on-burnout/
But as I got more busy I became less active. And especially after the first lockdowns, I remember that walking was somewhat hard.
And so, after burning out and quitting my job last year [0], I went to travel and focus on myself. I started to lift regularly. After eventually settling down, I now lift 4 times a week and box one time a week.
I feel way better. I look great and even my wife gives me compliments. And more important, no matter how bad I feel, going to the gym and lifting always seems to improve the mood and generate new ideas.
[0] https://yieldcode.blog/post/an-essay-on-burnout/
And for those who have difficulty starting, my advice to you is to buy two pairs of dumbbells:
1 set 4kg, 1 set 10kg. With this you can do a lot of arm and shoulder exercises at home, and some (low weight) squats.
You won’t reach Olympic level fitness, but it will put you on track for a proper routine.
I’m a firm believer that doing something is better than making a perfect plan and not starting.
1 set 4kg, 1 set 10kg. With this you can do a lot of arm and shoulder exercises at home, and some (low weight) squats.
You won’t reach Olympic level fitness, but it will put you on track for a proper routine.
I’m a firm believer that doing something is better than making a perfect plan and not starting.
Or adjustable dumbbells.. Saves space and is more versatile. Expensive though. But, weights are in general now.
There is no one way, but this way is my favorite:
2-3 visits to the gym each week
Barbell squats or deadlift, and bench press per visit
5 sets of 5 reps, typically increasing weight each set such that the last set is really difficult (or you can only manage 2-3 reps)
Other activities which give you cardio, heart health, endurance, and mental stamina (a busy mind goes nuts on a drawn out activity like distance running :X, and that’s a sign that the mind needs some attention too)
The weight plan is if you have a proper facility. Real, free weights are ideal. But they aren’t always available, which is why I also like to practice various bodyweight exercises. Calisthenics can build a gorgeous body while making you very flexible and capable.
But my preference will always be relatively big/heavy free weights. This training raises my general sense of capability and power, as well as my energy level. Plus, when the rare situation comes along where you do actually need to move heavy thing (like a bulky rack server in its box!), you just do it without risking your back or even feeling very challenged.
Also, the minimalist 5x5, 2 exercise routine takes little time to complete. If you only went to the gym two days a week and did this, you would get very strong for about 1 hour of work per week. This is a big return on investment. Just make sure you try to increase your protein intake as well, because that can greatly reduce the recovery time where your muscles feel sore.
2-3 visits to the gym each week
Barbell squats or deadlift, and bench press per visit
5 sets of 5 reps, typically increasing weight each set such that the last set is really difficult (or you can only manage 2-3 reps)
Other activities which give you cardio, heart health, endurance, and mental stamina (a busy mind goes nuts on a drawn out activity like distance running :X, and that’s a sign that the mind needs some attention too)
The weight plan is if you have a proper facility. Real, free weights are ideal. But they aren’t always available, which is why I also like to practice various bodyweight exercises. Calisthenics can build a gorgeous body while making you very flexible and capable.
But my preference will always be relatively big/heavy free weights. This training raises my general sense of capability and power, as well as my energy level. Plus, when the rare situation comes along where you do actually need to move heavy thing (like a bulky rack server in its box!), you just do it without risking your back or even feeling very challenged.
Also, the minimalist 5x5, 2 exercise routine takes little time to complete. If you only went to the gym two days a week and did this, you would get very strong for about 1 hour of work per week. This is a big return on investment. Just make sure you try to increase your protein intake as well, because that can greatly reduce the recovery time where your muscles feel sore.
I wrote an eerily similar article on my website about a year ago, covering my experiences with resistance training, just like you.
https://craig.banach.dev/musings/1000-pound-club
https://craig.banach.dev/musings/1000-pound-club
Congrats on that achievement! I'm on my second go of gzclp now (took a few months off due to a nasty case of pneumonia and then life got in the way), and I'm amazed by how much progress I've made through it.
Congratulations! Big achievement, especially waiting to hit it with your 2-3 rep max instead of 1 rep max.
> I also remember the time when I invited a date to visit the Google office after I started working there. I thought it'd be a fun and interesting experience because I could show her the company's perks, but she turned me down because she had already been there on other dates. After going on six dates, I regularly heard comments like, "I also have a lot of friends who work in tech," or, "I've already heard a lot of these stories." I started feeling one-dimensional and realized I wasn't interesting — my experience wasn't unique or impressive.
It's all tech bros that are like this.
It's all tech bros that are like this.
>When COVID hit, my main sport was bouldering. I practiced every week and really enjoyed it, although my back, shoulders and other muscles would often hurt after long bouldering sessions.
>Finally: it should have not just a physical component, but also a skill component. Like many software engineers out there, I fell in love with the practice of software engineering. Bouldering had this too. It wasn't just about brute strength. There was a lot of skill in being a good climber and that keep it interesting.
I chuckled a little bit, because this stereotype, depicted wonderfully in this skit [1], is the single most reliable stereotype I've been able to rely on internationally when bonding with new researcher/programmers.
And I think if there's any value in "programmers perspective" it's just that. You have a certain "type" of passion you're drawn to. Some sports and exercises have that, and just as "waiting for motivation to do something boring" is harder than "doing things that motivates you / you think is cool." is often a better way to get things going [2], you should start with exercise with the perspective of following the trail that motivates you the most. You can optimize for efficiency later.
[1] If American Psycho were about programmers https://youtu.be/uHt01D6rOLI?feature=shared
[2] https://youtu.be/7tETYAK94GQ?feature=shared
>Finally: it should have not just a physical component, but also a skill component. Like many software engineers out there, I fell in love with the practice of software engineering. Bouldering had this too. It wasn't just about brute strength. There was a lot of skill in being a good climber and that keep it interesting.
I chuckled a little bit, because this stereotype, depicted wonderfully in this skit [1], is the single most reliable stereotype I've been able to rely on internationally when bonding with new researcher/programmers.
And I think if there's any value in "programmers perspective" it's just that. You have a certain "type" of passion you're drawn to. Some sports and exercises have that, and just as "waiting for motivation to do something boring" is harder than "doing things that motivates you / you think is cool." is often a better way to get things going [2], you should start with exercise with the perspective of following the trail that motivates you the most. You can optimize for efficiency later.
[1] If American Psycho were about programmers https://youtu.be/uHt01D6rOLI?feature=shared
[2] https://youtu.be/7tETYAK94GQ?feature=shared
> I learned along the way that strength training is one of the best ways to improve your longevity, great for weight loss, improves mental capacity, improves sleep, reduces risk of several heart diseases, etc.
The one they missed is the benefits to bone strength.
Having larger and larger muscles constantly trying to snap your bones in half causes them to build up as well.
Absolutely life changing for the elderly.
The one they missed is the benefits to bone strength.
Having larger and larger muscles constantly trying to snap your bones in half causes them to build up as well.
Absolutely life changing for the elderly.
One of my hangups to start strength training at the ripe age of 41, is that I'm terrified of hurting myself.
Apparently to do "proper" strength training you need to focus on the free weights, or compound lifts, rather than gym machines that guide your movements. I.E. squats, deadlifts, bench presses, etc.
The problem is that these are EXACTLY the type of exercises that an untrained, anterior pelvic tilted computer long-time dweller will do wrongly as they don't have the right flexibility or skills or knowledge about how to do them right.
I remember how close I was to messing up my back permanently with deadlifts, and that was in my 20s. Thinking about going to the gym and starting doing them again unsupervised at my age is, to me, madness.
I really wish if someone could give me some advice in this matter...
Apparently to do "proper" strength training you need to focus on the free weights, or compound lifts, rather than gym machines that guide your movements. I.E. squats, deadlifts, bench presses, etc.
The problem is that these are EXACTLY the type of exercises that an untrained, anterior pelvic tilted computer long-time dweller will do wrongly as they don't have the right flexibility or skills or knowledge about how to do them right.
I remember how close I was to messing up my back permanently with deadlifts, and that was in my 20s. Thinking about going to the gym and starting doing them again unsupervised at my age is, to me, madness.
I really wish if someone could give me some advice in this matter...
The age old advice that bad form will wreck your body is false. Now, yes, extremely bad form when lifting heavy weights may cause injury. But when starting out and learning the movements, the weight should be light. Usually it's not the technique that causes injury but other things like increasing volume too quickly from what you're used to, life stressors, lack of sleep etc.
It's very rare to start doing a set of squats for example and all of a sudden have a catastrophic back tweak because of your bad form. Lifting is safer than most sports!
Check out this article on barbell medicine about pain and their other stuff too:
https://www.barbellmedicine.com/blog/pain-in-training-what-d...
It's very rare to start doing a set of squats for example and all of a sudden have a catastrophic back tweak because of your bad form. Lifting is safer than most sports!
Check out this article on barbell medicine about pain and their other stuff too:
https://www.barbellmedicine.com/blog/pain-in-training-what-d...
As a beginner, you are too weak to move weights that can really hurt you. 41 also isn't really old for lifting. People still set world records at that age.
Strength sports are statistically among the safest. They are significantly safer than team sports or even cycling.
If you ease into it, progress slowly, make sure pain does not go above 5/10, you are unlikely to injure yourself. In fact, you will likely prevent future injury. You're not going to injure your back lifting your nephew when you are deadlifting over 100 kg.
If you check out barbell medicine, Alan Thrall, or Dr. Mike Israetel on YouTube, you will find simple form tutorials.
Finally, of course you can get stronger using machines. Compound movements may be the most efficient ones but as long as your muscles are generating force close to their maximum capability, they will get a training impulse.
Strength sports are statistically among the safest. They are significantly safer than team sports or even cycling.
If you ease into it, progress slowly, make sure pain does not go above 5/10, you are unlikely to injure yourself. In fact, you will likely prevent future injury. You're not going to injure your back lifting your nephew when you are deadlifting over 100 kg.
If you check out barbell medicine, Alan Thrall, or Dr. Mike Israetel on YouTube, you will find simple form tutorials.
Finally, of course you can get stronger using machines. Compound movements may be the most efficient ones but as long as your muscles are generating force close to their maximum capability, they will get a training impulse.
I started strength training this year (I’m 40). I started StrongLifts 5x5 on Jan 1 and have been consistent with the 3x per week. You start with just an empty bar to focus on form, and build up, 5lbs per exercise per day until it becomes too much and then you slow the progression. It was perfect for building proper form and then building strength. Haven’t been injured yet and I’d recommend it easily to anyone our age who is a beginner. The website is extremely informative and there are lots of YouTube videos to supplement for form cues.
There are plenty of ways to injure yourself on machines.
There are some specific dangers to free weights that aren't there with machines, e.g. if you are bench pressing outside a rack and you drop the weight on your throat, that's not the sort of thing that can happen with a machine, but... just bench press inside a rack if you don't have a spotter.
Either way, I'd recommend you get a trainer. Find a gym focusing on free weights. There's Starting Strength and affiliated gyms all over the country, there's barbell focused gyms everywhere, etc. At the very least when starting out, having someone that can help you get into proper form is really beneficial. You don't need to keep them long term, but they can be invaluable starting out.
There's also lots of places where you can record yourself working out and post a video and get feedback. You're not going to sever your spinal column squatting the bar or deadlifting with a pair of 10lb plates even if your form is garbage, so you can start light and have people help you get your form fixed.
There are some specific dangers to free weights that aren't there with machines, e.g. if you are bench pressing outside a rack and you drop the weight on your throat, that's not the sort of thing that can happen with a machine, but... just bench press inside a rack if you don't have a spotter.
Either way, I'd recommend you get a trainer. Find a gym focusing on free weights. There's Starting Strength and affiliated gyms all over the country, there's barbell focused gyms everywhere, etc. At the very least when starting out, having someone that can help you get into proper form is really beneficial. You don't need to keep them long term, but they can be invaluable starting out.
There's also lots of places where you can record yourself working out and post a video and get feedback. You're not going to sever your spinal column squatting the bar or deadlifting with a pair of 10lb plates even if your form is garbage, so you can start light and have people help you get your form fixed.
I started at 43.
Start light, take a class (or get a trainer if you're rich) to correct your form issues. I went to a class, and the coach literally had me doing dead-lifts on a broom-handle while others were stacking the 100# plates on the sides of their bars. Everybody was super encouraging too.
Start light, take a class (or get a trainer if you're rich) to correct your form issues. I went to a class, and the coach literally had me doing dead-lifts on a broom-handle while others were stacking the 100# plates on the sides of their bars. Everybody was super encouraging too.
You can hurt yourself on hack squat and leg press machines just like you can with a barbell
Get a trainer.
THIS.
You can also check out "The Barbell Prescription" by Andy Baker. This book is like Starting Strength but for the 45+ demographic. (Interestingly, Starting Strength can be used for this demographic also.)
There have been documented instances of older folks reversing degenerative conditions after picking up strength training. You're also never old enough to get stronger!
That said, finding a trainer that knows what they are doing is the fastest way to progress. I'm biased towards the Starting Strength community as these trainers undergo an intensive program before they are certified to be an SS coach (on top of their past intensive training), but there are many other qualified trainers out there.
You can also check out "The Barbell Prescription" by Andy Baker. This book is like Starting Strength but for the 45+ demographic. (Interestingly, Starting Strength can be used for this demographic also.)
There have been documented instances of older folks reversing degenerative conditions after picking up strength training. You're also never old enough to get stronger!
That said, finding a trainer that knows what they are doing is the fastest way to progress. I'm biased towards the Starting Strength community as these trainers undergo an intensive program before they are certified to be an SS coach (on top of their past intensive training), but there are many other qualified trainers out there.
Yeah if you come into strength training with a lot of imbalances you may very well have a bad time. Unless you're particulalry fucked, it doesn't manifest right away. But injury risk does scale with weight lifted - the more weight your move the worse strains if you misgroove because bad leverages/geometry magnify with weight. Bar path being off a couple inches lifting 135 feels very different lifting 495.
On the other hand, nothing like desire to improve numbers to drive one to unfuck their their body.
On the other hand, nothing like desire to improve numbers to drive one to unfuck their their body.
While I've had many physical hobbies, weight lifting has been the one that has been most beneficial to my health and my overall level of fitness. That said, don't skimp on cardio. If any bro tries to tell you that it'll impact your gains, ignore them.
This is called the "interference effect", and it seems like it's increasingly thought to be mostly a non-issue: https://www.strongerbyscience.com/research-spotlight-interfe...
The fitness fashion of the 90's was reasonably pro cardio, while the 2010's went the opposite direction. As I hit middle age, I am starting to notice the consequences and think it is time to hit something as simple as a bike / cross trainer to get some high heart rate work in regularly.
Cardio will impact your gains but that shouldn't matter to you unless you're trying to maximize muscle growth.
Exactly my point, yeah. The significance of the impact is also debatable and not nearly as much as one might think, especially if you do proper programming.
I don't lift weights to compete, I lift to be healthy, strong and generally fit. That means maximizing different aspects of my physical fitness overall, even if that means a particular aspect might be weaker than if I only focused on that exclusively.
I don't lift weights to compete, I lift to be healthy, strong and generally fit. That means maximizing different aspects of my physical fitness overall, even if that means a particular aspect might be weaker than if I only focused on that exclusively.
I started weight lifting 3 times a week and HIIT (shadow boxing and sometimes stationary bike) 2 times per week, total of 5 days a week.
I'm way stronger and healthier after 1 year, many pains are gone, but I did injure myself many times (minors).
My major struggle is the weight. I don't look in bad shape, but even eating very healthy, I just eat too much. I'm always hungry. I wish I could fix that, because I do have strength and I'm active now. Yet, my stomach still looks too big for the amount of activity I'm doing. I also walk 40 minutes per day very fast (bring kids to school and back) so the problem must be how much I eat, not the physical activity. Fought with that my whole life. The only time I mananged it I was 16 doing waterpolo 4 times a week, so I burned a lot of calories between growth and sport.
My major struggle is the weight. I don't look in bad shape, but even eating very healthy, I just eat too much. I'm always hungry. I wish I could fix that, because I do have strength and I'm active now. Yet, my stomach still looks too big for the amount of activity I'm doing. I also walk 40 minutes per day very fast (bring kids to school and back) so the problem must be how much I eat, not the physical activity. Fought with that my whole life. The only time I mananged it I was 16 doing waterpolo 4 times a week, so I burned a lot of calories between growth and sport.
Strength training is great! As a runner I much prefer running to lifting, but I think lifting is probably better for me.
Btw What's going on with the "st" ligatures on this page??
Btw What's going on with the "st" ligatures on this page??
I gave up on exercise for 30 years before retiring as a programmer (after 40 years), and discovered all sorts of health issues last year. This year I routinely work out twice a week no matter what, and I feel great, all my health issues are under control. I was not overweight, but now I feel so much better with 13 lbs less, and actual muscle. I should have started 30 years ago instead of ignoring it. It doesn't have to be 7 days a week and hours a day to make a difference.
I have one thought on this that isn't mentioned in the article: autism.
So I've come to learn about hypotonia. Basically a lot of children with autism has lower percentile muscle mass [1]. I'm not sure anyone really knows why.
I would posit that the percentage of engineers or programmers with autism is higher than the general population. That shouldn't be a controversial statement.
So I wonder if one of the benefits here of strength training or just building muscle mass in general is that it counters hypotonia. Also, I suspect that the rules, rigidity and structure around workouts and diet probably appeals to a lot of neurodivergent people.
[1]: https://pxdocs.com/autism/low-muscle-tone-autism/
So I've come to learn about hypotonia. Basically a lot of children with autism has lower percentile muscle mass [1]. I'm not sure anyone really knows why.
I would posit that the percentage of engineers or programmers with autism is higher than the general population. That shouldn't be a controversial statement.
So I wonder if one of the benefits here of strength training or just building muscle mass in general is that it counters hypotonia. Also, I suspect that the rules, rigidity and structure around workouts and diet probably appeals to a lot of neurodivergent people.
[1]: https://pxdocs.com/autism/low-muscle-tone-autism/
Ive had the same experience as this author, and as a desk nerd. I highly encourage people to find what works for them
https://ravinkumar.com/WhyFitness.html#WhyFitness
https://ravinkumar.com/WhyFitness.html#WhyFitness
I think all of us have. In Seattle, tech bros who lift and boulder is a massive cliche.
For various reasons, at 40 and years of being sedentary and my health failing, I settled on a combination of DDPY(oga) and consistent strength training with the assistance of a personal trainer.
I had previously trained in powerlifting a decade or so earlier, so I was a _little_ prepared, but honestly the combination of the two was absolutely lifechanging.
I cannot recommend it enough.
I had previously trained in powerlifting a decade or so earlier, so I was a _little_ prepared, but honestly the combination of the two was absolutely lifechanging.
I cannot recommend it enough.
Similar for me, early 40ties, started June with strength training and been combining this with mat/reformer pilates and cardio on a bike trainer. I can also say its been life changing. I'm not boasting or anything here, but I went from a skinny guy to a what one would call a "ripped" guy in a matter of like 2 months. I was (and still am) completely astonished how a human body can change so fast.
Just a note that swinging kettle bells, à la the simple and sinister book caused medial epicondylitis for me (buggered up the tendons in both my elbows). This is taking a long time to heal and limiting options on other exercises I can do that involve even a moderate grip.
My recommendation would be to rent a rowing machine and try that first.
My recommendation would be to rent a rowing machine and try that first.
I found the FitBod app during Covid and had a similar journey. I'd previously been a runner and also did some bouldering, and found that strength training was vastly more beneficial to my overall health. Strength, combined with some cardio (rowing), creates a stable system. Like focusing on full stack, instead of only frontend.
Any non-subscription favorite apps? I've been using Jefit for a long time. I like that it has easy data export, but some features are locked behind a subscription, and it doesn't do much to encourage progression
Author here: I use https://www.hevyapp.com/ on the free plan. It has everything you need and I really enjoy the social component. I have a few friends using the app as well, and its fun to see what others are lifting and challenge yourself to beat them.
strength training is very essential part of life. it makes your mind think more effectively.
as a computer programmer i'd love to do pushups like around 50( that means 20 per set). to make my physique strong and muscular..this is ultimately effects your health.. so a healthy body have an healthy mind.
I do push ups every day for years now and I hate that shit with fiery passion. It doesn't make my mind think more effectively one bit, it absolutely sucks and I do it because I guess I heard enough incantations like this one. I mean, i don't want to die before my time of sedentary life at 99 yo like the article guy's grandma.
If you're doing strength training you'll be doing no more than 1 to 6 reps of whatever exercise in sets of 1 to 3.
Large numbers of reps are for looking good, not actually being strong. This leads to the rather fun paradox that body builders are quite weak for how much effort they spend on training, while someone looking like a fat mechanic will be much strong than you'd expect.
Large numbers of reps are for looking good, not actually being strong. This leads to the rather fun paradox that body builders are quite weak for how much effort they spend on training, while someone looking like a fat mechanic will be much strong than you'd expect.
large number of reps are for looking good ,, okay ill say yes!! but i never do exercise for good looking i dont concentrate on looks rather i just watch my stamina that how long i push....
btw i dont go to gym,, so i like home workout like pushups just i said before.
that fat mechanic stronger but eventually get diseased when he/she crosses 30 or 40
Looks like and is are two rather different things.
You should probably talk to someone who knows what they are doing.
Chances are you're doing damage to your body.
You should probably talk to someone who knows what they are doing.
Chances are you're doing damage to your body.
Yeah, doing 50 push-ups sounds pretty dangerous. As you point out, 50 is a lot more than 6.
They should definitely get multiple expert opinions before continuing on this dangerous path a moment longer.
They should definitely get multiple expert opinions before continuing on this dangerous path a moment longer.
This is some crazy amount of misinformation. It really doesn't matter whether you do 5 reps or 20. People obsess too much about the specific number of reps, as if magically you stop benefiting because you did 10 reps instead of 5. It's absurd. There's particularly less of a case for low reps if you're not specifically training for powerlifting and competing in powerlifting.
> It really doesn't matter whether you do 5 reps or 20
As long as you're training to the point that you are getting close to failure and you don't have efficiency in one particular area in mind, sure.
>as if magically you stop benefiting because you did 10 reps instead of 5
There are different methods of action that come into play doing low reps at very high weights vs. moderate reps at lower weights. Being strong isn't just about muscle gain - your central nervous system has to adapt when it comes these higher weights in a way that it doesn't with moderate weights. And if you're training properly, you're not doing the same weight if your sets are only 3-5 reps than if they're 10.
> There's particularly less of a case for low reps if you're not specifically training for powerlifting and competing in powerlifting.
Not everyone wants to be strong specifically for powerlifting competitions.
I fundamentally agree that most people are perfectly fine doing 10 reps and plenty of very effective strength focused programs will have sets of 10 being a common component.
In reality if you want to be serious about weight training, be it for strength or hypertrophy, these numbers aren't consistent anyway. You might primarily target one or the other, but basically everyone benefits from periodization.
As long as you're training to the point that you are getting close to failure and you don't have efficiency in one particular area in mind, sure.
>as if magically you stop benefiting because you did 10 reps instead of 5
There are different methods of action that come into play doing low reps at very high weights vs. moderate reps at lower weights. Being strong isn't just about muscle gain - your central nervous system has to adapt when it comes these higher weights in a way that it doesn't with moderate weights. And if you're training properly, you're not doing the same weight if your sets are only 3-5 reps than if they're 10.
> There's particularly less of a case for low reps if you're not specifically training for powerlifting and competing in powerlifting.
Not everyone wants to be strong specifically for powerlifting competitions.
I fundamentally agree that most people are perfectly fine doing 10 reps and plenty of very effective strength focused programs will have sets of 10 being a common component.
In reality if you want to be serious about weight training, be it for strength or hypertrophy, these numbers aren't consistent anyway. You might primarily target one or the other, but basically everyone benefits from periodization.
And my (maybe a bit amusing) question is: What is strength training of computer programming?
I follow ben vallack, so I have a Treadmill at my standing desk ( with a chair for breaks )
Why do we need a "programmer's perspective"? Exercise has nothing to do with programming or engineering specifically. Exercise (ideally, some form of exercise that strengthens muscles that atrophy while sitting) should be a thing for everyone who sits behind for 40+ hours a week.
You're overthinking it. It's a "programmer's perspective" because the author is a programmer. There isn't anything more to it, and as far as I can tell there's no insinuation that it is particularly special.
A cleaner walking 5 hours a day, and a programmer sitting 8 hours a day: that's 2 different perspectives to exercising.
Actually all forms of sports are always a personal perspective. Why ? Because we are all unique biologically and psychologically.
Your own perspective to sports changes over age and other factors (sickness, weight, private life ...etc). That's why you won't run 15 km tomorrow the way you did today.
Actually all forms of sports are always a personal perspective. Why ? Because we are all unique biologically and psychologically.
Your own perspective to sports changes over age and other factors (sickness, weight, private life ...etc). That's why you won't run 15 km tomorrow the way you did today.
Actually that’s a common misconception too - you will not get fit from having a physical job like cleaning you will just be tired. So I really appreciate that I can exercise both the brain at work and muscles at the gym. I see some people in the gym who do physical work or night shifts and it’s much harder for them to manage fatigue immunity and make gains (you need proper rest time to rejuvenate).
99% of workers who sit at a desk for 8 (or more) hours a day are not programmers.
most people who sit at the desk don't have hours at a time sitting all tensed up and in a bad position because stuff is not going well and they get hyperfocused on running the code again and again, not that that happens often - but sometimes.
Its worse, they have to sit there using the half arsed buggy software that some programmer shat out in order to get promoted to L5 in the 2021 summer of CV driven development and hasn't been updated or fixed since.
I've used half-assed buggy software before, I've worked for the government and cases had to be logged, also I've worked as a data entry worker - and of course I live in Denmark, one of the most digitized countries in the world, where the government gets away with making you use the solutions they had developed with awful UX that - really, one time I got fined 5000 dollars and had a company closed down because I thought what a program was telling me was an obvious bug - but it wasn't - when I complained to the workers and the ministry that required this solution be used they said "Oh yeah, everyone has that problem"
In short I have used just as buggy crappy software as anyone, and I'm a programmer who has been hyperfocused for a day in all sorts of uncomfortable positions, for bonus points I have also worked intense physical labor in jobs where people died, just in case someone was going to play the manual labor card.
I have as yet encountered nothing worse than programming when it is going very badly. When it's going easy it's a piece of cake of course.
In short I have used just as buggy crappy software as anyone, and I'm a programmer who has been hyperfocused for a day in all sorts of uncomfortable positions, for bonus points I have also worked intense physical labor in jobs where people died, just in case someone was going to play the manual labor card.
I have as yet encountered nothing worse than programming when it is going very badly. When it's going easy it's a piece of cake of course.
if they work on some sort of error handling then they might take longer hours ig.
You might disagree, but the most important skill of a programmer is problem-solving skills/mindset and a rational approach. A programmer's perspective of many things will be different than the average person perspective that doesn't use those skills to make decisions.
He even wrote about that if you had the time to read the article before commenting:
He even wrote about that if you had the time to read the article before commenting:
As a software engineer I though, If I should "pick boring tech", maybe I should also "pick boring sports". So I decided to pick something boring. Something old, 1000s of years old. My rationale being that for older sports there would be more easily available knowledge, failure modes would be better known, and I would be able to better understand if I was doing it wrong.Programmers are no more capable of magical thinking than the average person.
No but what you call magical thinking we call logic.
This may surprise you but the ability to think logically is not solely reserved to folks who are programmers.
While this is true, your replies prove that some people ignore logic for some odd reasons.
Well, it might be useful because programmers are likely to spend even more time in front of a screen than the average person, and thus examples from other programmers might encourage them to exercise more. Other who sit for work find computers a necessary evil and prefer to do other things instead of working with them.
well we people just do all kind of stuff and that stuff never ends.. we feel like just few minutes but the reality is the time keep ticking and our eyes just stick to screens... and at that moment we dont even think about the health and body .
you’re more likely to click through if it applies to you “I usually don’t care about strength training but I am a programmer so this interests me! Let’s click through”
Because there's a science to strength training that us nerdy devs can appreciate. It's not as scientific as woodworking, but its there.
Because programmer's are special.
Anyone have any opinions on strength vs cardio + resistance (i.e. bands)?
You need both. However, given proper programming, cardio has better benefit for longevity than strength.
I generally dislike article like this because they don’t tell you what their protocol is like so you can’t really know what they did.
For most people, hypertrophy specific protocol is better than strength protocol. Zone 2 cardio is better than HIT. But people tend to do the opposite. They want to break personal record every session, run fastest every run.
I generally dislike article like this because they don’t tell you what their protocol is like so you can’t really know what they did.
For most people, hypertrophy specific protocol is better than strength protocol. Zone 2 cardio is better than HIT. But people tend to do the opposite. They want to break personal record every session, run fastest every run.
> However, given proper programming, cardio has better benefit for longevity than strength.
It's not that simple. For example, there is evidence that cardio does not impact pericardial adipose tissue mass, while resistance training does, while only being slightly less efficient than cardio for epicardial adipose tissue mass.
https://jamanetwork.com/journals/jamacardiology/article-abst...
Depending on what your primary risk factor is, it's possible that strength training is more beneficial.
Studies have shown people that engage in strength training tend to gain less age related visceral fat vs. people who solely engage in cardio, as well. https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20949
But yes, the real answer is people should do both.
It's not that simple. For example, there is evidence that cardio does not impact pericardial adipose tissue mass, while resistance training does, while only being slightly less efficient than cardio for epicardial adipose tissue mass.
https://jamanetwork.com/journals/jamacardiology/article-abst...
Depending on what your primary risk factor is, it's possible that strength training is more beneficial.
Studies have shown people that engage in strength training tend to gain less age related visceral fat vs. people who solely engage in cardio, as well. https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20949
But yes, the real answer is people should do both.
The study's endurance protocol is anaerobic. Exclusive HIIT training for cardio is a terrible advice and disaster waiting to happened. I can't tell what they did for strength, but 3-5 sets of 10 exercises from 60% - 80% seems to be a hypertrophy program than strength.
> but 3-5 sets of 10 exercises from 60% - 80% seems to be a hypertrophy program than strength.
10 rep range still provides plenty of strength gains as long as you are pushing to near failure. It is less CNS adaptation than going much nearer to your 1RM or 10RPE for a fewer amount of sets, but it's not going to put you into the "weak bodybuilder with gigantic muscles" meme
https://www.strongerbyscience.com/powerlifters-should-train-... - tldr is periodization is good, and people should spend more time in the range considered hypertrophic than they do, even for strength training.
I don't really follow this advice because I don't enjoy bodybuilding style lifting or using machines, but it's led Nuckolls and others to a multitude of world record powerlifts.
10 rep range still provides plenty of strength gains as long as you are pushing to near failure. It is less CNS adaptation than going much nearer to your 1RM or 10RPE for a fewer amount of sets, but it's not going to put you into the "weak bodybuilder with gigantic muscles" meme
https://www.strongerbyscience.com/powerlifters-should-train-... - tldr is periodization is good, and people should spend more time in the range considered hypertrophic than they do, even for strength training.
I don't really follow this advice because I don't enjoy bodybuilding style lifting or using machines, but it's led Nuckolls and others to a multitude of world record powerlifts.
Powerlifters at that level is on gear.
Anyway, any forms of lifting weights that can elicit stress will see an increase in strength. Even running, at the highest level. The point I was trying to make is, for an average human being who wants to be just be healthier. Cardio has tremendous benefits and should be prioritized. They should also considered weight lifting, but choose protocol that emphasizes on hypertrophy than strength. That way, they get the benefit of strong enough and have more muscle tissue for inevitable decline when old age comes.
Anyway, any forms of lifting weights that can elicit stress will see an increase in strength. Even running, at the highest level. The point I was trying to make is, for an average human being who wants to be just be healthier. Cardio has tremendous benefits and should be prioritized. They should also considered weight lifting, but choose protocol that emphasizes on hypertrophy than strength. That way, they get the benefit of strong enough and have more muscle tissue for inevitable decline when old age comes.
> Powerlifters at that level is on gear.
Lots are. Lots aren't. There are a variety of leagues and federations that test frequently, both in-competition and out of season.
We know they're almost certainly keeping these clan because many weight classes in Olympic weightlifting have had significant drops since the steroid era, being unable to overcome them even with significantly better training knowledge, processes, etc. - the testing is catching them. Many of those olympic lifters lag only slightly behind the similar tier of powerlifters in the drug tested leagues on squats, with the difference there being largely because for olympic lifters the high bar squat is an accessory exercise and for powerlifters they get the benefit of the low bar squat + it being their primary exercise, and a significant component of strength is part of your nervous system adapting to specific movements. If these powerlifters were all at supraphysiological levels of testosterone through gear, they'd be blasting way past the olympic lifters.
I also still don't totally agree with you on the other aspects, either. We have studies that show weightlifting and cardio are equally important for a very broad variety of risk factors. For example, preventing or managing type 2 diabetes is better done via weight training vs. cardio, way better blood sugar levels, etc., and being diabetic significantly raises your all cause mortality for a huge number of things. Do both. And most of the basic health benefits for lifting are at volumes that are pretty easy to achieve even on limited time, both for strength and hypertrophy based loads. And you'll get plenty of hypertrophy even on a strength-focused plan when you match for volume, you just won't be maximizing it the way bodybuilders are. As for age related decline, you still have to lift either way - it's not like you build up a large enough reserve to lift through your 50s on a super hypertrophy fixated program and then stop and still have muscles through the end of the decade. If you stop training, a bodybuilder isn't going to last much longer than a powerlifter on the having muscles part. If you keep training, both should be able to maintain proper amounts of muscle mass for their age and genetic makeup, and if you have concerns around joints or similar you can always move to a more hypertrophy specific workload when you get to that point. It's not like you've got to learn a whole new skillset.
I don't understand your arguments.
Lots are. Lots aren't. There are a variety of leagues and federations that test frequently, both in-competition and out of season.
We know they're almost certainly keeping these clan because many weight classes in Olympic weightlifting have had significant drops since the steroid era, being unable to overcome them even with significantly better training knowledge, processes, etc. - the testing is catching them. Many of those olympic lifters lag only slightly behind the similar tier of powerlifters in the drug tested leagues on squats, with the difference there being largely because for olympic lifters the high bar squat is an accessory exercise and for powerlifters they get the benefit of the low bar squat + it being their primary exercise, and a significant component of strength is part of your nervous system adapting to specific movements. If these powerlifters were all at supraphysiological levels of testosterone through gear, they'd be blasting way past the olympic lifters.
I also still don't totally agree with you on the other aspects, either. We have studies that show weightlifting and cardio are equally important for a very broad variety of risk factors. For example, preventing or managing type 2 diabetes is better done via weight training vs. cardio, way better blood sugar levels, etc., and being diabetic significantly raises your all cause mortality for a huge number of things. Do both. And most of the basic health benefits for lifting are at volumes that are pretty easy to achieve even on limited time, both for strength and hypertrophy based loads. And you'll get plenty of hypertrophy even on a strength-focused plan when you match for volume, you just won't be maximizing it the way bodybuilders are. As for age related decline, you still have to lift either way - it's not like you build up a large enough reserve to lift through your 50s on a super hypertrophy fixated program and then stop and still have muscles through the end of the decade. If you stop training, a bodybuilder isn't going to last much longer than a powerlifter on the having muscles part. If you keep training, both should be able to maintain proper amounts of muscle mass for their age and genetic makeup, and if you have concerns around joints or similar you can always move to a more hypertrophy specific workload when you get to that point. It's not like you've got to learn a whole new skillset.
I don't understand your arguments.
> For most people, hypertrophy specific protocol is better than strength protocol. Zone 2 cardio is better than HIT.
Source on this?
Source on this?
Thanks! Taking a look now. I am early in my lifting journey and doing 3x compound lifts every other day (squat/row/bench, dead/ohp/chin up) at relatively low volume. I am primarily doing this for every day strength purposes (lift a child, carry a suitcase, etc) and I don't know how much strength I'm would be giving up by pursuing hypertrophy over strength.
There is no reason to change your current program. The best program for you is the one that you can stick to consistently. However, with consistent lifting, proper recovery and proper form, you'll find your max in every lift in about 5-6 months. As a beginner, you'll get strong, and build muscle in that program. Once you hit that plateau, it'll be mentally very tough to stay that way without changing your body weight. After all, more muscle means more strength when training properly.
My view is that there are three types of training one should do. Cardio, strength, and mobility.
They all have different effects, neither should be forgotten.
They all have different effects, neither should be forgotten.
Replace cardio with "do 10k steps every day" and 99% of people will have their fitness goals covered.
I do that and only enough cardio to get me into zone 2 during my lifting sessions.
I do that and only enough cardio to get me into zone 2 during my lifting sessions.
There are two true perspectives here.
1) Exercise is good for you. The adaptations from exercise are good for you regardless of what kind of exercise you do.
2) Strength and cardio provide different adaptations. Neither is better or worse.
The most important thing is to do whichever one you enjoy the most, or both, or neither if you would enjoy some other exercise more.
1) Exercise is good for you. The adaptations from exercise are good for you regardless of what kind of exercise you do.
2) Strength and cardio provide different adaptations. Neither is better or worse.
The most important thing is to do whichever one you enjoy the most, or both, or neither if you would enjoy some other exercise more.
I think strength training is the most valuable for men. I've really seen a lot of benefits from it.
You’ll think that right up until you get out of breath climbing up some stairs.
Does anyone have a tip on how to start? I despise gyms, and would really love a tutorial to get an operation going in my garage. Maybe also an app recommendation?
Start with bodyweight stuff, pullups, pushups, squats, you can look up bodyweight routines online.
Once you get bored, if you think you like the strength aspect of it, buy a power rack with a pullup attachment, a bench, a barbell and some weight plates. No shortage of those on second hand marketplaces.
With those items there is nothing you cannot train strength wise. Look up powerlifting programs and start your journey.
If you think you prefer the bodybuilding/aesthetic side of things, do the same as above but also get some dumbells for isolation stuff, and again look up programs online.
I will say that long term a gym is pretty good for bodybuilding, you just have more variety of machines that target specific muscles.
But for strength you can honestly do your whole strength program at home with a barbell, rack and bench.
If you find it all boring but still want to be fit, then sport will have longevity. Bikes, team sports, climbing, there are so many options. Callisthenics is surprisingly popular lately and builds great muscle while still being fun.
Once you get bored, if you think you like the strength aspect of it, buy a power rack with a pullup attachment, a bench, a barbell and some weight plates. No shortage of those on second hand marketplaces.
With those items there is nothing you cannot train strength wise. Look up powerlifting programs and start your journey.
If you think you prefer the bodybuilding/aesthetic side of things, do the same as above but also get some dumbells for isolation stuff, and again look up programs online.
I will say that long term a gym is pretty good for bodybuilding, you just have more variety of machines that target specific muscles.
But for strength you can honestly do your whole strength program at home with a barbell, rack and bench.
If you find it all boring but still want to be fit, then sport will have longevity. Bikes, team sports, climbing, there are so many options. Callisthenics is surprisingly popular lately and builds great muscle while still being fun.
You have two options
- do bodyweight fitness (https://reddit.com/r/bodyweightfitness), this does not require equipment except a pullup bar and maybe some gymnastic rings
- do a linear progression barbell training program, like starting strength https://startingstrength.com/get-started/programs this is definitely easier in the gym because you need a rack, barbell, bench and weights. But if you want to buy it yourself, just make sure you get the "real" barbells, which weigh 20 kg and have rotating "sleeves" at the end which have 50 mm diameter. This is the standard size, the thinner ones are crap.
- do bodyweight fitness (https://reddit.com/r/bodyweightfitness), this does not require equipment except a pullup bar and maybe some gymnastic rings
- do a linear progression barbell training program, like starting strength https://startingstrength.com/get-started/programs this is definitely easier in the gym because you need a rack, barbell, bench and weights. But if you want to buy it yourself, just make sure you get the "real" barbells, which weigh 20 kg and have rotating "sleeves" at the end which have 50 mm diameter. This is the standard size, the thinner ones are crap.
TBH the Ring Fit Adventure[0] for the Switch is pretty good if you're starting from nothing. It's some minor cardio to warm up and then basic body weight movements like squats and sit-ups etc.
[0] https://en.wikipedia.org/wiki/Ring_Fit_Adventure
[0] https://en.wikipedia.org/wiki/Ring_Fit_Adventure
Honestly, entry level power rack with safeties + pullup bar, bar + 300-400lbs of plates (bumeprs if you can afford it), bench, some stall mats to protect floor. Follow a basic 3x5, 5x5 for a few months and go from there. Make sure form is good, don't overthink progression. Do the beginner program until you stall which should take a few months. If you stick with it and develop a bug for getting stronger you'll be motivated to figure out next steps.
Just came here to say that I hate that st ligature. I'm a fan of ligatures in general, but I find that one harder to read.
Even though in the early days you don't notice much physical difference (other than the steady increase in weight you're able to lift), I've just watched all my stats in my fitness tracker going in a positive direction constantly (including sleep). Which is great early feedback.
It's had a real positive mental impact too. I'm a pretty optimistic person in general, but now my 'inner voice' has additionally been saying "I feel great" to myself all the time. Just like a permanent high.
Obviously, you'd probably get this from any exercise, but I never felt I was moving the needle with other regimes and would tend to early out, so it's been quite an eye opener.
[1] https://arnoldspumpclub.com/pages/the-pump