Former Gym Rat, Want Badly to Get Back Into It

Good for you. I basically go to the gym everyday after work.

Good on you 👋 But get ready for the worst case of doms ever.

You have to find a time of day that works for you. Once that is decided you don't give it a second
thought. You put on your gym clothes and GO! I like to have a cup of coffee and a protein drink
before I go. I would go every day if my old body could recover faster. Once you make it a habit
you will look forward to it like you used to.

i too was a gym rat. avidly worked out 4 times per week then i had 2 injuries and just recently i shattered my wrist and i willnever be able to do pushups and planks again.

Gym takes mental energy. If you have the mental energy, maybe you would have gone back already

I'd try working out from home on flexability and low intensity exercises. At your age, your joints and functional muscles are your highest priorities imo.

lunges for your hips
squats, bridges and kegals for pelvic health (This helps prevent incontinence)
dead hangs or pull ups for your shoulders
push ups if your wrists can handle it.

I have thin power tower for my pull ups that was only like 120$

These are also all bodyweight but consistency will keep you from burning out your CNS.

If you use weights...


Farmers walks are incredibly good.
Kettle bell toss
The standard shoulder press, curl or dip are fine but low priority imo.

And stretch your muscles after every session. No exceptions

But the best piece of advice I can give is, go to a Physio and discuss transition into athletics. And... Maybe get used to low intensity exercises with a podcast or tv show going. It takes less mental energy that way.