Training and Joint Health

[Mr. Snrub]

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What's the goal? High level flexibility, general mobility or just to aid recovery.

The latter two. I'm in the midst of a career change in my late 30s. Currently working as an apprentice plumber doing construction work. Lots of heavy lifting over uneven terrain and stairs, going up and down ladders, working in weird unergonomic positions, digging trenches, etc.

I'm sore all the time. Have gotten substantially stronger all over and put on some muscle. Have to sleep and eat a lot more compared to my old office job.

 

[maximus__]

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The latter two. I'm in the midst of a career change in my late 30s. Currently working as an apprentice plumber doing construction work. Lots of heavy lifting over uneven terrain and stairs, going up and down ladders, working in weird unergonomic positions, digging trenches, etc.

I'm sore all the time. Have gotten substantially stronger all over and put on some muscle. Have to sleep and eat a lot more compared to my old office job.

Yoga would be my recommendation then. General movement, static and dynamic type stretching and it's just plain enjoyable.

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This channel would have you pretty well covered.
Join a class if it's in your budget. It's more enjoyable with people. Look at Yin or relax style sessions unless you want a workout.
It's one of the oldest exercise practices in the world for a reason.

 

[wufabufa]

For stretching what do you guys recommend? Yoga or something else? Any YouTube channel recommendations to get started?

Movement By David has some interesting content.

 

[Trabaho]

38 here, my body feels better when lifitng weights. I just gotta warm up and do it reasonably. If you do it too intense when your body is not ready you can get injured. Also good sleep and some healthy eating. I don´t got joint issues. Just my fingers form gaming too much, boxing and having popped them as kid. Basically having been adicted to popping them as a kid for years. Sports is for health. Now training for sports perforamcne is for victory and not for health. Like pro athletes train so much that it´s for their goal, they are scratching at overtraining and injury teritory, looking for the max, and the goal of rpo sports training is to win first, health second.

 

[ThaiSexPills]

As I get older athlete and as someone who has worked physical jobs most of his life, you’ll find things like swimming and biking way easier on your joints.

I assumed my stiff hips and sore knee were from age but after doing some physio, I feel a lot better. I’m going to continue to do so.

I used to mostly just lift when I was young. I don’t do that anymore. I couldn’t even tell you what my max bench is and I don’t really do much free weights now. I never put more than 2 plates on the bench so who knows. For the lower body, I usually get that on a bike instead because of my hips / knees.

I think recovery and flexibility / physio are way more important as you age. I’m only 35, not 70 but I’d like to remain active and feel good. I let my weight get up to almost 300 pounds and never thought I’d play hockey again but I feel 10+ years younger in just 3 of focusing on my fitness

 

[Adnan Adil]

38 here, my body feels better when lifitng weights. I just gotta warm up and do it reasonably. If you do it too intense when your body is not ready you can get injured. Also good sleep and some healthy eating. I don´t got joint issues. Just my fingers form gaming too much, boxing and having popped them as kid. Basically having been adicted to popping them as a kid for years. Sports is for health. Now training for sports perforamcne is for victory and not for health. Like pro athletes train so much that it´s for their goal, they are scratching at overtraining and injury teritory, looking for the max, and the goal of rpo sports training is to win first, health second.

Training while tired is not smart thing, but I do it. I do not feel physical need for that, but it is in my mind to go through one more challenge. If winning is your goal, you should focus on this, if health is your goal, you should focus in this. Everything is a matter of priorities.

As I get older athlete and as someone who has worked physical jobs most of his life, you’ll find things like swimming and biking way easier on your joints.

I assumed my stiff hips and sore knee were from age but after doing some physio, I feel a lot better. I’m going to continue to do so.

I used to mostly just lift when I was young. I don’t do that anymore. I couldn’t even tell you what my max bench is and I don’t really do much free weights now. I never put more than 2 plates on the bench so who knows. For the lower body, I usually get that on a bike instead because of my hips / knees.

I think recovery and flexibility / physio are way more important as you age. I’m only 35, not 70 but I’d like to remain active and feel good. I let my weight get up to almost 300 pounds and never thought I’d play hockey again but I feel 10+ years younger in just 3 of focusing on my fitness

Yes, many people talk about swimming and biking that they are mild on the joints. Many people claim that with the age you will find many things for problematic. For instance you have some bad habit and while you are 20 ot 30 years old, you don’t have problem with it, but later in your life, the things change.

 

[Municipal Waste]

This is a short, sweet and on point program most people can do with minimal equipment:

 

[STRYDG]

As long as you use good form, you should be fine regardless whether you lift heavy for lower reps or lighter for higher reps. In fact you should mixing it up for best results.

One thing I found with time is that you should also focus on mobility, balance, flexibility, and other similar athletic qualities that are often neglected. This is what I am now focusing more on as I age. Yet I still think you should squat and deadlift heavy if you can.

I am focusing more on calisthenics now. They can provide a bulk of your strength training.

I switched to calisthenics due to sore joints, particularly shoulders and elbows. Cannot do BB over heads now, alternating DB is OK and like push ups cause no issues.

Over 40 and recently trying to add a bit more weights and life heavier, not sure if it's a good idea or should go back to cali only.

 

[DEVILsSON]

I switched to calisthenics due to sore joints, particularly shoulders and elbows. Cannot do BB over heads now, alternating DB is OK and like push ups cause no issues.

Over 40 and recently trying to add a bit more weights and life heavier, not sure if it's a good idea or should go back to cali only.

Look into the 'wolverine' peptide stack. I am about to turn 43 and that stuff helped heal many decades old injuries.

I am slowly trying to get back to heavy lifting.

 

[STRYDG]

Look into the 'wolverine' peptide stack. I am about to turn 43 and that stuff helped heal many decades old injuries.

I am slowly trying to get back to heavy lifting.

Will do. Although I'm in New Zealand so might be pretty limited but will see if theres something similar.

Did an arm day and can feel it in one if my elbows. Really sucks as want to push a bit harder and try gain some mass (naturally slim). Calisthenics stuff though is going well at least, never any joint issues there.

 

[DEVILsSON]

Will do. Although I'm in New Zealand so might be pretty limited but will see if theres something similar.

Did an arm day and can feel it in one if my elbows. Really sucks as want to push a bit harder and try gain some mass (naturally slim). Calisthenics stuff though is going well at least, never any joint issues there.

You can try to find BPC157 and maybe TB500 online. Look for a reputable vendor. Injectable kinds are the best and only way for TB500. You can try finding BPC157 arginate base pills. Some people claim it helped their muscoskeletal issues. I took the older acetate version several years ago for chronic elbow tendonitis and that was money down the drain.

You can likewise try DMSO gel topically to see if it helps you.

You can try Cissus supplement for any type of tendonitis (bone/ligament/tendon) issues. It helps speed up healing. Just make sure you get a high quality product as some are complete scams. My personal choice is BulkSupplements brand and I've bought their kilo powder multiple times already. Also be warned that it can raise blood pressure in larger doses and I'd separate it from AAKG or other arginine based supplements as that can cause hemorrhoids. I take half a teaspoon or maybe just a very low leveled full teaspoon. A heaping teaspoon gave me nosebleeds.

 

[Adnan Adil]

Will do. Although I'm in New Zealand so might be pretty limited but will see if theres something similar.

Did an arm day and can feel it in one if my elbows. Really sucks as want to push a bit harder and try gain some mass (naturally slim). Calisthenics stuff though is going well at least, never any joint issues there.

On isolation exercises don’t push too hard with big weights, go for reps. On youtube you can check some videos on the topic.

 

[period]

I will go with the ever unpopular "it depends".

First off, it depends HOW you lift weights. If you are moving certain joints through full range of motion (e.g. Olympic lifting), you will not have mobility issues in those joints for sure. You may find others will tighten up more than you want - at least for me, the snatch position tightened up my shoulders rather than mobilizing them. On the other hand, if you train partial range of motion all the time, don't stretch and don't move through full range of motion regularly outside of the weight room, yes, you will tighten up.
Second, I think it should go without saying that the more you push yourself, the more you risk overuse injuries etc. This is as true for lifting as for any other sport. Any sport done moderately will be reasonably healthy long-term (of course with the usual caveats - if you box moderately and step in to train with a pro, you are at a much higher risk than a pro would be etc.). Any sport done excessively will wreck you sooner or later.
Third, you will have to do some experimenting on your own. In my experience, some people do better with lower reps and some with higher reps, and that includes the risk to their joints. Some people find it hard to focus during long sets, they find it boring etc. and are therefore more likely to get injured with a lighter weight than with a higher one, while some people find low reps at high intensity very draining, they burn out on them faster and consequently are more at risk with a higher weight. Usually though, moderate rep ranges are the safest bet for most beginners, and then you can progress to either lower or higher reps depending on your needs and preferences.

 

[STRYDG]

On isolation exercises don’t push too hard with big weights, go for reps. On youtube you can check some videos on the topic.

Cheers. I am trying to drop as much weights as possible and doing all calisthenics. By no means a big person or push as hard as I could but by chest and back are looking much more defined so motivating to keep going.

 

[Adnan Adil]

Cheers. I am trying to drop as much weights as possible and doing all calisthenics. By no means a big person or push as hard as I could but by chest and back are looking much more defined so motivating to keep going.

Experiment and give every option some time, if the things worsen, change the exercise\ training, if the things start to go better, keep it up. Just listen to your body. I believe if we change the things often, we can avoid the overuse injuries. On compound lift we can go for heavier weights, but on isolation work, the pump from many reps is valid option, but most important- let your body choose.

 

[1rawdog]

I will go with the ever unpopular "it depends".

Maybe unpopular but only with people who can't understand that it's always part of the correct answer.

 

[BroScienceTalkatWork]

It’s necessary for overall bone density

As far as specific injuries go.. it ain’t about whether you getting away with whatever your doing now.. it’s about can you get away with it for 10 years? 20 years?

Don’t care how nice your technique is.. you ain’t max deadlifting once a week for 20 years. What you do with that information depends on you and your goals. At the very least take some breaks

 

[Adnan Adil]

It’s necessary for overall bone density

As far as specific injuries go.. it ain’t about whether you getting away with whatever your doing now.. it’s about can you get away with it for 10 years? 20 years?

Don’t care how nice your technique is.. you ain’t max deadlifting once a week for 20 years. What you do with that information depends on you and your goals. At the very least take some breaks

In the long term is important to achieve the best results you can, with the minimal efforts possible. No matter of the technique and rest and so on, the wear and tear will come in one moment. It is important to delay that moment, as much as we can. There are two type if people- who train quite hard and deload from time to time or even take complete rests and second- who train consistently, without pushing too hard. I am from the second type. I like to be always active, but I am aware of the fact, that I can not push too hard constantly.