My simple fitness routine
It's been more than a year since I started getting serious about strength training for the first time in my life (I just turned 38 this month). I've been super happy with my progress, body condition changes, and strength gains.
Most importantly, though, I've been happy with my consistency. And I can only attribute my ability to stick with it to my routine's simplicity and flexibility.
I do full body strength at home 3 days per week.
3 - 4 sets each:
- Push-up variation
- Pull-ups / chin-ups
- Dumbbell squats
- Dumbbell lunges
- Dumbbell Romanian deadlifts
Basically, I've been doing Brad Stulberg's Minimalist Strength Workout with my own tweaks here and there.
Sometimes I also do kettlebell rows and dumbbell overhead press.
If I have time, I'll throw in some isolation work such as bicep curls, lateral raises, and tricep extensions. But my main focus is on compound lifts with full range of motion. I go to failure or close to failure with each set and rest sufficiently between each set. The full workout usually takes me a little over an hour.
There are some days where I'm pretty tired or short on time. On those days I focus on three movements: push-ups, pull-ups, and body weight squats. 2 - 4 sets to failure.
As for other days, I try to walk a lot. Outside if the weather allows, inside on the treadmill if it doesn't. I'm not obsessive about hitting a certain number of steps. I'll also do jump rope for about 30 minutes 2 - 3 days per week as my main cardio. I hate running.
Anyway, pick a routine that focuses on the basics and is flexible. Go slow and progress in your form, weight, and reps over time. The point is a lifetime of fitness and aging well, not quick fixes and "Summer shreds." Let your fitness serve your life, not the other way around.