As often as I can with a 7 month old at home. We logged some good mileage yesterday in the BOB stroller.

Five days a week with weekends off.

66 years old, still working. I work (3) 12 hour shifts/week. Overweight since high school.

My original goal was to hit the gym at least 3 of the 4 days off per week. Reading an article in Men's Health, it advised that, at 66, I need to give my body more days to recuperate between workouts.

I had rotator cuff surgery July 2022. My current workout regimen is treadmill or bike for 10 minutes to get loose and wake up. Stretching, primarily my shoulder, for 10 minutes. Then light weights with multiple reps on upper body, then heavier weight training on lower body. Then, finish with 20 minutes on the bike.

My new goals are to go to the gym twice per week. I get plenty of steps in on my work days. Truthfully, I am wondering how much longer I can keep up the pace working ER for 12 hours.

cardio/weightlifting @ gym 3x weekly with buddy from work
walking with wife/dog 2x weekly
active household chores and/or active recreation 1-2x weekly

I took 5 days off in January. Two of those days were travel days, two were just off and one was a day before a half marathon.

I had 16 double effort days in January usually a 4 mile run plus a 14-20 mile bike ride. Weekends longer for both.

Yall make me feel bad.

I try for 3 'work outs' a week. I play indoor soccer one night and I have one evening free of kids that I go for a run. I try to fit in another wherever I can. I do walk the dog about 2.5 miles 5 days a week.

malenurse said:

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66 years old, still working. I work (3) 12 hour shifts/week. Overweight since high school.

My original goal was to hit the gym at least 3 of the 4 days off per week. Reading an article in Men's Health, it advised that, at 66, I need to give my body more days to recuperate between workouts.

I had rotator cuff surgery July 2022. My current workout regimen is treadmill or bike for 10 minutes to get loose and wake up. Stretching, primarily my shoulder, for 10 minutes. Then light weights with multiple reps on upper body, then heavier weight training on lower body. Then, finish with 20 minutes on the bike.

My new goals are to go to the gym twice per week. I get plenty of steps in on my work days. Truthfully, I am wondering how much longer I can keep up the pace working ER for 12 hours.

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I'm sorry but fk that. I see the same group of guys in their 60s/early 70s lifting together literally every day I'm there.

I can see maybe adjusting the exercises to minimize the risk of back injuries but our bodies can tolerate and respond to more than we think.

Six days a week minimum with a seventh day to walk/active rest.

2x/week a 45 minute upper body lift. Bench, bent over row, incline, cable row pulls and push ups. I also walk early in the morning with my wife on these days.

2x/week an hour lower body lift. Squats, deadlifts, leg presses, calf raises, sled pushes/pulls. Walk in the early morning as well.

2x/week a 45 minute stair master workout at a level 10 which equates to over 200 floors climbed.

A minimum of 8k steps per day but try to get to 10k per day.

Every day. Either and hour of Camp Gladiator or running - two days a week, I double up and do CG AND run.

I'm almost 62 and in the best shape of my life.

Pepper Brooks said:

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malenurse said:

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66 years old, still working. I work (3) 12 hour shifts/week. Overweight since high school.

My original goal was to hit the gym at least 3 of the 4 days off per week. Reading an article in Men's Health, it advised that, at 66, I need to give my body more days to recuperate between workouts

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I'm sorry but fk that. I see the same group of guys in their 60s/early 70s lifting together literally every day I'm there.

I can see maybe adjusting the exercises to minimize the risk of back injuries but our bodies can tolerate and respond to more than we think.

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Yeah, I would recommend teaming up with a trainer to get into a program that works for where your body is. I did that years ago which allows me to do what I do.

True Anomaly said:

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Capitol Ag said:

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Buford T. Justice said:

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I was looking at my data, and see that I am averaging between 10-13 times per month over the course of the past three months, and consider that to likely be consistent year over year. With that said, I'd like to get to 17-20, which got me thinking and led me to ask the question.

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So much of this depends on what you have available and what your goal is. I am using the RP Hypertrophy App and I do 6X a week exclusively lifting. No cardio. Don't need it currently as I am on a maintenance diet at a slight calorie surplus (range between 203-208lbs is my target-getting all the meals in can be hard). ANd at that it would be mostly a couple of days of steps if any. Diet is what leans one out. But I could no doubt get most of the same gains with a 5x split. Anything more than 6 is obviously too much per the studies regarding recovery. But my days are shorter.

If you are reaching your goals given the number of days you are putting in, then youi are golden. If not, you may need to try to add more.

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The RP hypertrophy app is amazing. It's what I've been using to guide my training since it came out last year too. I'm just building my own mesocycles with it

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Agree! Glad you like it too. Ive been getting a lot of questions at my gym about my use of it lately as well. I have also noticed a lot more members training with Dr. Mike's and Jared's techniques and focusing on the lengthened portion of the movements. Which is interesting as my gym is Destination Dallas, full of IFB pros and competitive bodybuilders. Another guy I follow is Dr. Wolf, who comes on the RP channel a lot. His work on lengthened portioned training has been very interesting. To anyone really wanting to maximize their hypertrophy in their lifts, give Milo Wolf a follow. Also Menno Henselmans is another great follow. I've even added some lengthened partials with very good results. Especially with DB chest flyes, all calf movements etc. Great results so far. I remind myself now before most sets, to almost not care about the concentric. Now, concentric does illicit muscle hypertrophy as well, but not at the rates that the eccentric and lengthened portion do, as per most of the current research. I encourage folks here to give this a try.

Any way y'all could post photos along with your regimen so I can see what results each commitment level will get me? See if I really need to squeeze that last day or 2 in or if I can live with 3-4.

I should have also asked, "and what time of day do you work out?" I've got kids, and they have activities, so my only option is from 4:30a.m.-6:15a.m.

I've got twin 7 year olds. I did a run this morning on the treadmill while they were eating breakfast. 30ish minutes.

I will do my bike ride this evening after they are in bed, 1 hour or so.

When I am downtown at the office I do the run over lunch.

RP is a great YTube follow as well. Mike is hilarious.

I should clarify that is only the case for me M-F.
Weekend workouts are where the consistency is found for me.

I definitely want to visit a gym like that at some point just to play around with really good equipment.

Between 6-7 days a week. Min 30 min cardio and about an hour of weight training.

Buford T. Justice said:

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I should have also asked, "and what time of day do you work out?" I've got kids, and they have activities, so my only option is from 4:30a.m.-6:15a.m.

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I have 4 kids, we homeschool and I work part time. I wake up at 6ish (no alarm) and go run before everyone is awake. It's really the only time where I'm totally free. Who needs sleep?

I make time to visit the our workout room everyday. I follow a structured plan of daily Peloton strength classes that includes one yoga/pilates day and makes Sunday a stretching/rest/recovery day.
I wear a Garmin 24/7 and follow it's daily suggestion for cardio which (I'm primarily running right now but will pick cycling back up in a couple weeks) has me running nearly everyday. Recovery runs and HRV monitoring ensures I'm not building up too much fatigue and the stretching built into my strength program decreases the likelihood of injury.

I'm up at 4:05a M-F - about an hour of strength, 30-60min of cardio, then take care of a couple morning chores, get ready and off to work around 7a.
Saturday I sleep in till 5 since I do a long run with our local running club that doesn't start until 7.

7 days a week running (for last 4.5 years) and added in 3 days a week lifting, short sets (20-30 min) on the Tonal to keep muscle while I add more miles. Also been doing some short low impact Peloton rides on some work calls I just need to listen to when I'm at home.

Three times a week. It used to be more frequent before I had a child. My energy level is very low these days and i already started to check information about different supplements on online pharmacy website this morning. It probably makes sense to start taking some extra boost, if my body can not manage by itself.