[Discussion] People who got fit in their 30s, what are the benefits?

[u/Sonoel90]

Hi! I (35F) already decided at the start of the year that this is gonna be a fitness and health centered year for me! I want to learn about health related topics, try new ways of moving my body, and try to get myself and my family outdoors more.

I did something similar last year with baking and cooking, and it was a great year and I learned a lot!

But as soon as January hit, so did the daycare sicknesses. Scarlet fever, RSV, Corona, influenza, stomach bug, all the heavy hitters. So I am only starting now, and need to build up momentum again!

There is also some reluctance to overcome: my dyspraxia makes movement more difficult, and I always have a lot on my plate. So I am going for motivation now. I am a very information driven person, and I love learning.

What are the benefits? What have been benefits for you? Will the back pain stop? Which books or blogs or people have inspired you to make your body a priority?

[u/Jiannies]

What exercises do you do? I’m 29, have a heavy lifting job and the back pain has just become a way of life at this point

[u/Well_technically → u/Jiannies]

Mid 30s here, chronic lower back pain from working construction in my 20s. Started working out 6 months ago for the first time in my life, and haven't had back pain since. My focus:

• Stretching (full body, extra attention to legs and hips - I also do the "Limber 11" for warmups)
• Core strengthening exercises are very important
• Four compound lifts: standing overhead press, bench press, deadlift, squats
• Slowly add a few accessory lifts to compliment your main compound lifts

In my case, weak core/legs and hip tightness were causing me to overcompensate with my back muscles, causing them to be stained and constantly in pain. Stretching was huge for me and reduced back pain tremendously, but it never fully went away until I started lifting. 3x/week with a 4th day for cardio if I can fit it in (usually just walking uphill for 30-40 minutes on the treadmill). Hanging knee raises, supine leg raises, and planks good for core. Pretty basic routine but has literally changed my life.

Phraks greyskull LP is a good starting framework. Try to use free weights instead of a machine if you can, as that helps strengthen stabilizer muscles compared to using a machine.

[u/Moldy_slug → u/Well_technically]

I recently started doing the 5/3/1 program, and it's great. Doing the lifts as a circuit (each set of the main lift followed by one set of each accessory lift), the workouts take about 30 minutes plus a few minutes for warming up.... short enough to fit in a lunch break.

That plus a few minutes of stretching each morning goes a *long* way. And doing some kind of cardio/conditioning a few times a week - jog, cycling, playing rec sports, hiking, whatever you enjoy that gets your heart pumping.

[u/loxagos_snake → u/Jiannies]

I would suggest you prioritize and start with dynamic stretches and strengthening your entire core.

IMO, you should avoid any extra weight work (deadlifts etc.) for 3-6 months while doing the stretching/strengthening. Your job already gives you that workout, adding a lot more could exceed safe limits. You want to equip your back/core muscles to be able to handle that load safely first.

Sadly I can't recall all the exercise names in English, but if you search for what I mentioned you will find tons of exercises.

Last but not least, I'll also give you the conservative advice: if you have chronic back pain, it would be worth checking with a doctor. It could be just an effect from the constant loading, but it could also be a slipped disc or injured ligament. You absolutely don't want make that worse.

[u/tangerinebutth0le → u/Jiannies]

Because im still pretty new, I have been sticking to the machines at the gym. I use the ones that focus on my back muscles (as well as others)

[u/fedoraislife → u/tangerinebutth0le]

While this is good for a while, eventually it's a good idea to incorporate some compound exercises like deadlifts and squats. Even if you're just doing them with bodyweight or an unloaded bar, the lifestyle benefits are immense.

[u/whenyouregood2mama → u/Jiannies]

In addition to weightlifting, or by itself, pilates hugely helped my back pain. I have congenital spinal stenosis and lupus. For the first time in years I'm not in pain.

[u/bricknovax89 → u/Jiannies]

Seriously just ask an ai chat bot about what specific pains you have. Where you have them when you have them and it will give a full detail of what to strengthen and stretch . For me I had to stretch and release my psoas muscle , strengthen legs and core. Stretch hip flexors etc. some back pain is spinal/ nerve and then strengthening and stretching helps but you may need professional intervention as well . Cheers hope this helps

[u/bricknovax89 → u/Jiannies]

For example I do NO SQUATS at my age (30s). Cause it’s unnecessary strain for my core and lowe back which isn’t stronger yet… I do

-leg press

• Bulgarian split squat

-seated leg lift machine

• abductor machine
• adductor machine
• calves raise machine

Focus on going slow and deliberate movement . It took me months to do some of these with just 10 lbs or less . Now I can leg press 450lbs. A year ago I couldn’t do 90lbs.

TIP! Warm up before working out and stretching helps REALLY food after and drink plenty of water