[CobaltFire]

One thing I don't see addressed here that is critically important is injury prevention, specifically as part of your workout plan. Getting injured will derail you (in some cases permanently), and I've dealt with that myself.

Climbing was recommended here, and I think that's a great idea. Hiking is usually a better idea for those just starting out though.

Look into Training for the New Alpinism and Training for the Uphill Athlete. The core tenets of these are Injury Prevention and Endurance training, not pure strength. This is remarkably similar to how special forces train. The basic idea is that you do a long, easy introduction, then strength building, then endurance. This is a 6-12 month cycle with a goal you target at the end. Workouts are made up of some long, low effort (Zone 1, so you barely feel winded) workouts that end up being walks for those out of shape, and one high effort jog/run type workout, with a couple strength days a week. None of this should be difficult; it's the volume that makes it so. One critical note: your cardio can be whatever aims towards your goal, whether that's running, rucking (hiking with weight on), swimming, biking, etc.

I'm actually preparing to start a cycle myself after some life events. I'm by no means an expert, but this system has worked for me.

Here's a training spreadsheet; feel free to copy it. I got it off of a forum a while back, so I can't easily give credit, but I did not make it so I can't take credit.

https://docs.google.com/spreadsheets/d/1zlIF6sCvO4je1YfXohIF...

I use TrainingPeaks to track my actual data and have found that being able to parse my own data and do analysis has helped immensely. Also, Garmin Running Dynamics changed my running for the better, once I knew what the heck to DO with the data.

[rcavezza]

On the injury topic, I used to pull muscles all the time. I would probably pull a muscle every 3-4 months that would sideline me for a month or two. This seemed to stop when I started doing yoga once or twice a week. I don't do it as much as I should anymore, but if you're getting injured lifting weights, I highly, HIGHLY suggest you give yoga a try.

[CobaltFire]

I'm a huge proponent of yoga. It has helped me immensely.

[klondike_klive]

Injury prevention: I feel like I reached a point in my 40s where I'd recover from one injury, go back to working out and soon get hit with an equivalent injury someplace else. Usually some kind of tendonitis. I'm not sure if my form is bad or I'm trying too hard or what. I'm currently unable to do upper body for the most part because of golfers elbow (I use a wacom tablet for work so maybe it's RSI too) and I'm wondering if I'll ever be able to get back to working out regularly.

[CobaltFire]

I'm dealing with RSI issues as well, and am in my late 30's. Hard career left me with a lot of small (and a couple larger) injuries.

The only thing I've found to help is stopping the actions that are unnecessary to reduce load, and training to build the tendons and ligaments. This can be difficult and has required I change how I work. It has, however, paid dividends.

I have a torn ligament in my shoulder that I'm about 18 months into rehabbing to try and avoid surgery, and I have a spinal injury that causes me major issues. I've managed to work through both but my progress is ridiculously slow and my max effort ceiling low compared to many. However I've hit points that I was told I'd never be able to do via the long and slow route.

There's nothing easy about it, and nutrition was a big part of it as well. I had to change hobbies, too, as those were using up some of the load I could use to train. Later on I was able to take them back up as I built up strength and recovered those injuries, but never to the point where I was.

[klondike_klive]

If you don't mind me asking, how do you train to build tendons and ligaments? And do you stretch too? Mind sharing any useful resources?

[CobaltFire]

Apologies for the late reply; I don't have any notifications here.

It's really just the long hard road of low level, slowly increasing loads via exercise. There's no magic, just hard work. Talk to any PT and they'll tell you the same thing.