I was still playing tennis but after I finally got well after long Covid i wanted to get back into peak shape. I have a frame that makes push ups unbelievably hard and I’ve never successfully done a single pull up in my life, so I went a different route. One day at the gym per week for a month then two days then I hired a trainer and that took 2 months, so I started with a trainer in the third month.
Inside those unsupervised gym days I started with one set of 10 light weight, I was curling 10 lbs per arm. I did like 90 lbs on the leg press. I did only one set. Full body and I did some basic core work like planks for 20 seconds per rep.
I try to use dumbbells as much as possible. Machines isolate too much but I use a few especially lower body. I did curls, triceps, lat pulls, overhead press, chest press, row lift, leg press, leg curls, calf press, and all light weight, like “ goose you pussy” (top gun reference) level light weight. Second week I did two sets, third week 3 sets, 4th week added weight, fifth week added more, sixth week even more, you get it. Then by the ninth week I had some reasonable strength and then moved into let’s get this going.
I was train wrecked exhausted the first 3 weeks maybe 4 I can’t remember. I was going to bed at 8pm. I was so sore. I think stretching, hot baths, lots of water and electrolytes, and plenty of protein matter. I devoured food I would eat so much food. But after about 4 months it leveled off and I started dialing it in.
i was also walking some not enough and that’s a great active recovery for people our age, days off go get your 7000 steps.
now I’m 200 lbs on leg press, 25 lbs each arm for curls, etc. pretty close to where I want my 3x10 weights to be.
now I’ve added 2+ miles of sprint intervals on the stationary bike for heart, max oxygen capacity, and blood flow (organ and brain health). Usually 8 all out max sprints with zone 2 (easy) cardio in between. Max sprints mean you can’t talk when the sprint is done. And you get your heart rate to peak super quickly. These are so good for you and beat the shit out of 30+ minutes of zone 2 cardio.
go slow, consistency is what matters. I’m 7 months into this after letting my early 40s peak fitness fade and I’m rolling and it’s awesome.
Never ever let your lower back strain too much, stop immediately. listen to your body, feed it, give it the right care and nutrients and enjoy the process!
and honestly, if you can find a sport to play that workouts help make you better it might stick more permanently. Ball sports have always been the only motivation that keeps the train going.
you can do this, it’s so worth it.