| https://thefitness.wiki/routines/r-fitness-basic-beginner-ro... worked great for me despite being 40+, overweight and sedentary for the prior 14 years. I wouldn't recommend any changes to it, other than taking it easy if you need to. The biggest struggle I had when I was totally out of shape was just how tough even a light workout was. It's fine to take it easy and not increase the weights you're lifting aggressively, for instance. Or even to go to the gym twice a week instead of three times. If it's not an easy and fun part of your life you'll fall off the wagon. Basically you can be a physical wreck at 40, to a degree that a 23 year old guy can't even comprehend. All simply because you didn't exercise. Just keep showing up regularly, doing the compound lifts SAFELY but heavy enough to tire out your muscles, and eating your protein (100g+ daily, there are formulas to calculate it precisely). It might take a little longer for us older sedentary guys but everything will come together. A good personal trainer (or physical therapist if you start hitting issues?) is absolutely worth it if you can get one, one advantage we older guys have is we're more likely to have the spare cash for this. |