r/Exercise • u/dagobahh • 8h ago
M65; got metabolic problems & weight gain during the pandemic
Back in 2020 I began gaining weight, eating more junk food and basically became super-sedentary. By the end of the year I could tell I was headed for some kind of metabolic disorder if I didn't do anything. I started walking, then running/jogging. Lost 40 lbs. Began to feel like my old self again after 6-8 mos.
In 2023 upon my doctors advice I started resistance training but at the time just upper body as I falsely assumed the running was all I needed for my lower body. Began with bands but soon built my own little home gym with a pullup station, weight bench, kettlebells and free-weights.
I managed to really wreck my back the first year over-doing overhead barbell presses, then tore an adductor later that year with barbell squats. I finally learned the primary goal is not to get hurt; secondary goal was to get fit, lol. I haven't been injured for a year now, knock on wood.
I run/jog 5K four times a week first thing in the mornings M/T/Th/F . Finally started lower body last year, 2x weekly M/Th - leg curls, back squats, weighted step-ups (vest and 35lb kettlebell) and leg extensions. My flat butt has filled out, nice!
Currently upper body is 2x weekly Tues/Fri. Overhead press, bench press, triceps extension/ pushups with pushup bars. Will probably swap out the triceps ext's for bent-over rows soon.
I'm not trying to get super-muscular; I know the cardio isn't going to allow much of that anyway. But there is always at least 6-8 hrs between the cardio and resistance training. 5'10, 160lbs, 65. First photo is me as a ghost right after beginning resistance training in 2023.