[dogman144]

For my job, I was fit and strong until 28, COVID gym closures and a career change later into wfh tech I was 31 and out of shape and verging on unpleasantly so. I was worried if I could get back into shape easily, but did the below. Only hard part was the discipline tbh, as I started at very low weights/just the bar in some cases.

If you’re familiar with SS, what worked for me was a modified version. I threw out the linear progression and squat 3x times a week goals, and focused on lifting 3x a week come hell or high water and hit 5+ increases if I was able. 30-60 days of that, you’re back at an easy point to decide to get “really fit” or just stay active.

Day 1: squat 3x5, DL 3x10, lunges (the second week, DL 1x5, squat 3x10)

Day 2: bench 3x5, press 3x10, push-ups (swap bench and press same as above week 2)

Day 3: row 3x5, pull-ups, arms/w-e else.

I’m nowhere near when I was strong but my numbers make Me feel ok about things now, as I know I’m now out of the dangerzone of out of shape AF