this post was submitted on 28 May 2026
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Starting to lift was the best decision I ever made at 40
Same but cycling. Stumbling into a workout that I look forward to was game changing.
That is me with running. I feel like I could do a zone two run forever. Just such a refreshing activity.
Your knees still allowed that at 40?
I ran. It took me a while, but I started to enjoy it. Then my achilles tendon and knee started to hurt and I stopped for a short while until it would get better.
That was over a year ago and I still can't walk properly when getting out of bed. Friend said I need to lose weight to be able to run again. Well, yeah, how the fuck is that supposed to happen then?
Gotta work on that diet. Best way to lose weight.
Unless you're already eating the perfect diet, then I have no idea. I suppose it would be time for a doctor at that point.
I would argue it's the only way. Can't outrun the fork.
Do some resistance training to restrengthen your legs, and start building stamina through cycling (standing or outdoor). Cycling is great because it's possible to go from extremely low intensity (barely faster than walking pace) to vomit intensity with no change in impact.
Hey, I run a lot, but in the mornings when I wake up I have the achilles tightness. I get up and the first thing I do is stretch out my calves and my hamstrings. Just bent over on the night stand, or leg up on a stool on the bathroom when I'm brushing my teeth. I'll notice that crepitus in the achilles while going downstairs, but after I've kind of "warmed up" for the day, it's all gone. As far as I can tell, the condition itself is basically the only harm done, and that it kinda is what it is.
The knees, I tend to be more careful of. Had some ITBS recently, and so would do some post run stretching focused on that area that was helpful.
I was probably about 20lbs heavier when I decided to get back into shape. I'm now "not overweight" (what a goal!), but still have issues with the achilles, and so I just kinda shrug, is what it is. I will say, when I started to get back into running I'd have the normal shin/knee pains, and getting fitted for shoes at a local running place, and ultimately going with their suggestion, which was a pair of shoes I never, ever would've bought before, was helpful with my stride and not feeling pain while running. I've since put probably close to 1000 miles on the shoes and need to get new ones, but that seems to constantly end up being a tomorrow thing.
This happened to me and I was under weight at the time. It did eventually go away, but I’m not risking another couple years of painfully stepping out of bed. Brisk walking is fine.
Started in my mid 30s. I was never good at it, but I started to enjoy it, when my knee started to act up. Doctor said it was because of an old issue from a motorcycle accident and I could either have surgery with just a 50% chance of success or drop running. As I was doing (amateurish)Triathlon training at the time, I dropped running and focused on cycling and swimming. I enjoy this very much now and even get decent progress. I'm approaching mid-40s now and I hope I can do it much longer still.
I can only stay in zone 2 for a few minutes, but it's amazing. Then it's zone 3, which is fine... but within a mile of starting, it's above that and I have to walk, let it drop and then start off again. I wish I could keep it in zone 2 or even 3.
I've been running for 12 years, 3-5x a week 3-5km a time and am not overweight... when does it get better/easier? I'm starting to think it's just not for me, even though I enjoy it.
What is a zone two run?
Zones refer to heart rate. Zone 2 is 60-70% of your maximum heart rate.
Think a distance runner putting out light effort.
Ah gotcha, thanks! I’ve heard you should run at a pace at which you could still keep a conversation going. Probably gets to the same idea
Seriously! I have the best physique I've ever had and look five years younger. It costs me three hours a week and a little effort.
Care to share your workout regime?
I have a real problem of keeping it up for more than 2 weeks...
3 hours a week sounds manageable though
Not who you asked but I think the absolute best bang for your buck would be a simple barbell program. 531 for Beginners you could run this program for a year and It will completely change your physique. To make a dead simple I would install the boostcamp app and use it to track your sets/reps/progress, it has instructions for the exercises which are easy to learn
Thank you very much for the input
I've never seen myself much as a weight pusher.
I do have some weights somewhere, but I always was a proponent of just using your body weight.
And although a part of the motivation comes from looking good naked again, it's not so much about that - and that's what I've always associated with weight lifting.
But I'll look into it.
Trying something new is always additional motivation anyway and my prejudice here is very probably wrong anyway.
So thanks for that, will read into it :-)
No worries I'm always happy to help someone get started. I have always been skinny 165lb runner and cyclist. But I wanted to try lifting a barbell and a few years later I'm sitting at 220lbs with a powerlifting gym in my basement feeling better than I did in my 20s.
In this thread already some people mention weight lifting as being helpful
So, I'll look into it
But I don't really want to build up mass.
I always liked being skinny, but defined and with strength/endurance.
I want the body to be able to do what I like.
So, going skiing or surfing and everything else.
I always find those mountains of muscles some bodybuilders move around strange, because they don't seem to be really functional for sport and reduce the ability to move, when they get extreme.
I'm thinking of getting back into fighting sports.
Did Hapkido for some time in my 20s and really liked it. But my joints are aching by just holding the phone to long.
So doing some painful levering on them during training doesn't sound so wise...
I'm currently trying to get them better with some elastic band exercises and try to build up on that, by extending the movement to also include the shoulders.
But obviously, this is more of a health exercise, than a real sport thing
Ah yeah maybe I should've clarified a bit I'm not talking about bodybuilding I'm talking about strength training which is way more functional. It's not easy to get bulbous, it certainly won't happen by accident. Was able to do a 120km bike ride last summer through the mountains, big hikes, etc no trouble. But when it's time to lift something heavy jaws drop hah. Judo partners are like "Shit" Everybody could use a few extra pounds of muscle
That sounds good
With weights, I'm always a bit afraid to do something wrong and actually hurt myself long term
Do you have any resources on hand, where I can read/watch how to do it right?
Or do I need to go to the gym with a trainer?
Which will be quite a time suck and I just really prefer to do such things on my own...
Which is maybe stupid, but well, maybe I'm stupid
I learned it all without a trainer and did it with a squat rack in my basement, eventually upgrading to a power rack. There are essentially only three main compound lifts that you need to learn and they pretty simple. Jeff Nippard has technique videos on youtube for every lift you need - Squat, bench and deadlift. He also shows variations that may work better for you and feel safer. For me I do a Romanian deadlift and front squats to protect my back.
First off, thank you very much again
As a second, sorry, you already gave me a link
By now so many people answered, that I've lost the overview...
I've bookmarked your link and saved your comment and will lookup Jeff Nippard.
Such videos are usually very helpful.
As already mentioned in another comment, I plan now to finally get rid of the "storage room" in our apartment and do something reasonable with it.
I'll need to talk with the wife about the details, but read thinking about a mix of gym and reading room.
So, fuck the my flu (hopefully soon) and I'll have a summer project, that actually helps me in the future :-)
Thank you very much for your input.
That was really motivating and I really want to go for this now :-)
Maybe with some adaptions to my personal preferences, but the spark is here now.
So, again, thank you very much for that!
Good luck and if you ever wanna talk routines or equipment or whatever drop me a line!
Thank you, I'm pretty sure, I'll come back to that offer :-)
I researched the shit out of various programs and you'll quickly learn there's a lot of advice, opinion, and lore in the world of lifting. What I concluded was that all I needed were dumbbells, a barbell (optional), access to a leg press, lat pulldown, and a seated row machines. All staples at any gym. For a home gym you can replace most of these machines with dumbbell alternates.
The last two work muscles you just can't access as efficiently with free weights.
I started with whatever felt easy enough. My beginner dumbbell press weight was 20lbs, dumbbell fly was 5lbs, as examples.
I usually do these in 3 sets of 8 repetitions taking a one minute break between sets.
Monday – Legs + Abs
Squat (Quads/Glutes) 45+10 Weighted Lunges (Quads) 30+0 Weighted Hip Thrust (Glutes) 60+10 Leg Press (115+10) Declined Overhead Weighted Sit-up (Abs) 10+15 Standing Calf Raises (Calves) 135+25 Dumbbell Romanian Deadlift (Hamstrings/Glutes) 35+5
Wednesday – Push (Chest/Shoulders/Triceps + Abs)
Dumbbell Bench Press (Chest) 45-5 Dumbbell Overhead Press (Shoulders) 25-5 Dumbbell Fly 20-5 Dumbbell Lateral Raise (Shoulders) 15-5 Hanging Leg/Knee Raise (Abs) body weight Incline Dumbbell Press (Chest) 40-5 Dumbbell Overhead Triceps Extension (Triceps) 40-5
Friday – Pull (Back/Biceps)
Lat Pulldown (Back) 100-15 Seated Row (Back) 100-15 Hanging Leg/Knee Raise (Abs) body weight Dumbbell Curl (Biceps) 30-5 Dumbbell Bent Over Row (Back) 45-5 Dumbbell Romanian Deadlift (Hamstrings/Glutes) 45-5 Hammer Curl (Biceps/Forearms) 25-5
If I didn't know what an exercise was, I looked it up here.
https://fitbod.me/exercises/dumbbells
The numbers are the weight I will attempt first. The +/- means if too easy, add the weight on the third set. If too hard, remove the weight after attempting the new weight.
I try to always hit failure. Sometimes I do it, sometimes I only get five reps.
I don't like all the silly programs 5/3/1 Faster, Stronger, Harder, or what not. I do these and occasionally try new lifts. That's it.
You can do 2 sets of 6 reps at higher weights and get similar results as long as you hit failure, get enough protein, and sleep at least six hours.
Thank you very much!
Saved your comment and will probably build up some kind of similar training for my pre surfing workout, so I don't look like an absolute idiot, who can't even manage to get out to the waves ;-)
You're (at least?) the second one recommending weight lifting and barbells.
So I guess, there is something to it
Will need to make some room in the apartment for it, as I'm not the biggest fan of going to the gym
Until it broke, I had such a thing to do pull ups at the door frame
Which was great to get rid of stress.
So I just did some pull ups during work, when I needed to get rid of the adrenaline - else I'll just end completely tensed up in the evening
We have a room full of stuff we don't use and call it our storage room.
It's a waste of space anyway. Maybe I can combine that 2 things and clean out the room, to make a little gym and reading room :-)
Oh! Then get a good pair of adjustable dumbbells and a simple adjustable bench. That'll take very little space. Replace that pull-up bar and you're done. You can get the Power Block for about $300.
Just swap out any exercise I stated that needs gym equipment with a similar exercise using dumbbells. Reducing the reps from 3x8 to 2x6 will cut down the workout time significantly and yield almost identical results (if you reach failure.)
When I'm traveling I do this:
3x8 Walking lunges 25 lbs +5 3x8 Dumbbell Rows 25 lbs +5 3x8 Chest Press 25 lbs +0 3x8 Dumbbell Shoulder Press 20 lbs +0 3x8 Dumbbell Biceps Curls 25 lbs +0 3x8 Dumbbell Triceps Extensions 25 lbs +0
For an easy full body workout that only requires dumbbells.
Comment saved again, thank you
Will have quite some research to-do tomorrow, to get all the input of you guys sorted out.
And, as now mentioned multiple times already in this thread, I'll get rid of our fucking "storage room" of mostly trash and make some place for a little gym out of it.
Thank you so much for all your input!
All of you have really motivated me to actually do something about it :-)
You won't regret it! Something about building functional strength while looking better is very addicting. Take it slow and just lift a little hard next time.
I really, really wish I could get back into it. I had some severe back injuries and now I have days where I can barely stand. Physical therapy helped a bit, but they have said that some risky (and very expensive) spine surgery is my best bet to get back to semi normal.
What are you looking at, disc replacement?
From what I understand, yes. I am not really onboard with that plan so I am just trying to continue doing what I can of the exercises that my physical therapist gave me and hope that it can alleviate a bit of the pain and periods of immobility.
That's rough. I'm not sure what you can/can't do safely, but in my amateur opinion building up your posterior chain is the best thing you can do to stabilize your back, especially if you sit a lot
I just started working out again, after an injury, but I do upper body in useful activities. I've so much heavy work I need to do, it would be wasteful to mindlessly pump iron or whatever.
I'm just doing like crunches and squats, and getting back into distance running, as of yet. Might add some planks and idk what else.
Romanian deadlifts and leg raises have made my once crippled back bulletproof
Thanks for the tip, I've had constant back problems as I switched to heating with firewood, and all the bending over just jacked up my back constantly. Better now for the moment, although crunches don't help it, leg lifts without the upper body rising are mostly ok.
Problem is, it takes too long to max out on leg lifts, I can literally spend 8 hours doing them on and off, same as squats. For the latter I was going to carry a log on my back, I will look like an asshole if a neighbor sees me but still.
Because of just sitting at the computer all day, I've developed a hollow back and often have back pains.
I've tried many different approaches of stretching and loosening muscle cramps and stuff, but just 3 weeks ago I've stumbled on this videos of treating such things with exercises to finally build up muscles - but also immediately releasing tension.
At least for me, they work really well
Shoulders/Neck
https://www.youtube.com/watch?v=Loqly-3g5xo
Back
https://www.youtube.com/watch?v=6JCowqOSk_g
Hip
https://www.youtube.com/watch?v=tCJEx2kfK84
https://www.youtube.com/watch?v=2v6BKBOt9hM
Honestly the leg lifts are kind of just a courtesy exercise. Bracing during heavy compound lifts does a pretty good job on the abs, I feel like it's the slabs of muscle on my back and butt and hamstrings that just really stabilized my whole back/core. I saw neurosurgeon about my back and he said the muscle was preventing me feeling like a cripple and to never stop lifting
I will try bracing, I have a brace somewhere.
The other thing, I've been harvesting wild leafy greens to eat masses of. Stinging nettles as of now. That is the key to building strength and muscle, it has natural steroid like compounds your body uses. Popeye knows what I'm talking about.
Careful with those knees, though