They’re very defensive though, can’t they just enjoy the benefits rather than denigrating people who enjoy other exercise.
I don’t think there’s any such thing as bad exercise, look after your self 
I wasn’t denigrating other forms of exercise at all… Just talking about the importance of resistance training for people over 40 of which the benefits are far greater than other forms of exercise… Particularly for men.
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Give me an easy starter routine for the over 40s. Only dumbbells, no weight bench. 3 times a week maybe
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The stats on muscle mass should make a lot of lads not using weights sit up and take notice.
Agreed. Swimming in particular is excellent for it.
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I prefer running and playing football and basketball, but I don’t want to push that over anything else, good luck, do what you enjoy. If you look after yourself you’ll probably live longer
Just sorting a bit of grub for the kids…
Over 40 you are way better to swim or walk rather than run.
Ah, a little bit of running wont kill you
I’m not arguing with ya… Just telling it as it is. The importance of testosterone to male health can’t really be argued against and resistance training is probably the best way to combat decreasing testosterone once you go over 35
ChatGPT 3.5
User
Give me an easy starter resistance/weight training outine someone or the over 40 years old, male. Only dumbbells, no weight bench. 3 times a week maybe.
ChatGPT
For someone over 40 using only dumbbells and no weight bench, a simple routine could include:
Goblet Squats: 3 sets of 10-12 reps
Dumbbell Rows: 3 sets of 10-12 reps per arm
Dumbbell Lunges: 3 sets of 10-12 reps per leg
Dumbbell Chest Press: 3 sets of 10-12 reps
Bicep Curls: 3 sets of 12-15 reps
Tricep Dips (using a sturdy chair): 3 sets of 10-12 reps
Remember to start with a weight that challenges you but allows proper form. Gradually increase the weight as you become more comfortable. It’s advisable to consult with a fitness professional or your healthcare provider before starting a new exercise routine.
User
Great could you give me a 3 days a week split
ChatGPT
Certainly! Here’s a 3-day per week split for your resistance training using only dumbbells:
Day 1: Full Body Workout
Goblet Squats: 3 sets of 10-12 reps
Dumbbell Rows: 3 sets of 10-12 reps per arm
Dumbbell Chest Press: 3 sets of 10-12 reps
Bicep Curls: 3 sets of 12-15 reps
Tricep Dips (using a sturdy chair): 3 sets of 10-12 reps
Day 2: Rest or Light Cardio
Consider incorporating light cardio like walking or cycling on this day to promote overall fitness and recovery.
Day 3: Lower Body Focus
Dumbbell Lunges: 3 sets of 10-12 reps per leg
Goblet Squats: 3 sets of 10-12 reps
Calf Raises: 3 sets of 15-20 reps
Plank: 3 sets, hold for 30-60 seconds
Side Plank: 3 sets, hold for 30 seconds per side
Day 4: Rest or Light Cardio
Day 5: Upper Body Focus
Dumbbell Rows: 3 sets of 10-12 reps per arm
Dumbbell Chest Press: 3 sets of 10-12 reps
Bicep Curls: 3 sets of 12-15 reps
Tricep Dips (using a sturdy chair): 3 sets of 10-12 reps
Shoulder Press: 3 sets of 10-12 reps
Day 6-7: Rest or Light Activity
Allow your body to recover over the weekend with rest or engaging in light activities like walking or stretching.
Remember to warm up before each session and cool down afterward. Adjust the weights and repetitions based on your fitness level, and listen to your body to avoid overtraining.
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Fuck these poncy personal trainers. ChatGPT for president!
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6 x 1 min rounds, 20sec rest in between. Do it 3 times
Ex 1 squat press. Put dumbells in your hands to your shoulders. Squat down to a sitting position. Stand up and then lift the dumbells off your shoulders straight into the air.
Ex 2 bicep curls. Hold the dumbells by hips. Lock your elbows into side of your body so you cant swing them to make it easier. Alternating, Curl them up to your shoulder.
Ex 3 hollow hold press. Lie on the ground. With stright legs, lift your legs 4-6 inches off the ground. Hold dumbells to chest. Keep legs in position off groumd and push dumbells from chest straight up vertically ten times. After ten keep them held high and swing your legs up and down ten times. Then return legs to down position(legs straight, 4-6 inches off floor). Continue til 60 secs.
Ex 4 walking lunges with dumbells, or standing lunges
Ex 5
Get into plank position holding dumbells. Like the top of a press up buth holding the dumbells instead of your hands on the floor. Lift dumbell up backwards with your elbow. Then other. Then return to start position. Bring one thing up to chest and back, then other. Then 2 push ups on the dumbbells. So 2x2x2 each time. Keep going to end.
Ex 6
Supermans. Lie on your front. No dumbbells required. Lift your legs and arms off floor at same time and bring shoulder blades together. Repeat til 50 sec done. Should be close to 60 on 60 sec
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Thats half of the Instagram online PTs out of work. Good riddance
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Running is lethal, especially for lads who take it up in their 30’s and 40’s they will be fucked in their 50’s with their joints, I know what I am taking about, cycling or swimming would be way better.
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Leg day:
Zercher squats. Sets of three. Heavy as you can go.
Leg press: sets of 8, heavy as you can go. A back off set of twenty.
Leg extensions: 3-4 sets of 12
Leg curls: 3-4 sets of 12 (so long as you’re not planning to deadlift soon).
Finish with a few sled pushes
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It depends on the fella. Some lads are built for running. Us lads north of 6 feet and north of 100kgs not so much
Here’s what I’m at currently.
Barbell squats, 3 sets of 6 as heavy as you can go. 4th set drop the weight and go until you break, ideally 14/15 plus.
Leg press, 3 sets of 12 heavy as you can, last set to failure/when you pop a blood vessel.
Leg curl, 3 sets of 12, last until failure.
Leg extension, 3 sets of 12, last until failure.
Dumbell RDLs, strap up and go heavy as you can, 3 sets of 12.
Split squats, 3 sets until failure on each one. Don’t stop until you’ve got Bambi legs.
Calf raises, 4 sets until failure on one of those squat machines where you face the machine. If I’ve done my job correctly it should be torturous walking to the machine, and even worse trying to get off the machine platform after each set.
Enjoy the most painful walk up and down the stairs to collect your bag and get the fuck home.
Enjoy not being able to sit on the toilet seat comfortably until the day you do it all again in a few days.
Half the runners on here are “working their way back from injury” like a middle aged Naby Keita.
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Keep it simple…
Light weights to begin.
Front Squat - hold the dumbbells up to your shoulders with elbows out in front of you, feet shoulders width apart and pointed slightly out. If you haven’t squatted before Just keep your lower back locked, don’t be leaning forward as you lower. For beginners its easiest slot a bench / seat behind you and just sit down for half a second and shoot up again. 3 rounds of 10. https://youtu.be/MJao9o7ROs0?si=r5jfjww8b8Lhrx_E
Shoulder press - this time have hour elbows to the side of you and dumbbells about head height and raise them over your head, fully extended, and bring them back to starting position again. 3 x 10. https://youtube.com/shorts/QTVtNUqlk2g?si=rGKLW8FX18_DkOjr
Chest Press… Works best on a bench but can be done on the ground if at home… don’t think i need to explain this one. Use the dumbbells like you would the barbell and just press up. 3 x 10. Throw in a set pushups for good measure after a few weeks.
Bent over row. Feet shoulder width apart, lock your lower back and lean forward until your head is almost parallel with the floor… Opposite movement to the chest press, with arms fully extended down pull the weights up towards your midsection squeezing your shoulder blades together as you pull up.3 x 10
Lunges. You can lunge on the spot or do walking lunges. Dumbbells by side lunge forward and back to starting position and go again the other side. Simples
That’s all you need to start.
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