The best decision I made in 2025 was actually made in December 2024. I realised that in my early-mid 50’s I simply did not have strength of body needed for a longer life I joined local gym in December, but didn’t start training until early January.
The right start
I had no idea where to start and I wanted some personal training to begin. What should I do and how do I do it. I had to wait a few weeks for Darren to be available and set me up for a great year with My strength exercise routines, a tri-weekly rotation of exercises. My membership gave me a free session and I added a couple more.
Then, and now.
Excluding bodyweight and machine weight, in my first week I lifted a total of 2,200kg and ended up on the floor twice trying not to pass out from shock. That was a Friday and Saturday afternoon the delayed onset muscle soreness set in. Sunday I could barely move.
That first week routine is now 14,800 kg. My second week included 1 set of 100 floor crunches built with multiple rest periods. Last time, an easy 750 at 5 sets of 150.
| Rotation | First week | Last week |
|---|---|---|
| 1 | 2,200 kg | 14,800 kg |
| 2 | 1,880 kg | 3,760 kg |
| 3 | 3,720 kg | 5,620 kg |
| Total | 7,800 kg | 24,180 kg |
Week 1 is currently 4–5 sets across most exercises where Weeks 2 and 3 are 2–3 sets. The total rises quickly for each additional set, then drops again as I increase the weight and reduce the number of sets back to 2.
Achievement unlocked
I feel much better and generally stronger. My wife does laundry for others and I often help her load the car on a Friday. It feels great to be capable of shifting a heavy box just a few inches further forward in the car with ease.
There are muscles under the skin. If you grab my triceps now, you’ll feel them without me needing to even tense. I don’t know that’s ever been the case for me. Despite the focus on numbers above, it’s not about how much strength I can build, but more that I had before.
The training is translating to other areas of life where I consciously find myself pushing just that little bit further before giving up.
I made it every week that I could for a year, only missing a week when I was out of town or ill. It helps that I don’t work on a Friday so I don’t have to hit a certain time, though I normally go straight after my shower in the morning (stopping to get dressed first 🤣). I left early one week because I couldn’t concentrate on the task at hand and realised I would injure myself, and early another week because all of a sudden it felt wrong to continue. After 9 months I knew what normal felt like and this wasn’t it.
Weight loss
When I began working a 4-day week my lunch hour was reduced to 30 minutes and so I wasn’t walking as much. For six months my weight gradually crept up and up. The goal of joining the gym was to build base strength and not weight loss and that’s good as I haven’t lost any weight. Yet I haven’t gained any either. The growth in muscle mass seems to match exactly the loss from exercising. Not ideal as I’m still obese. Just a much fitter and stronger obese.
Next year
I’ll continue “hitting the gym” every week for as long as I’m able. I can’t say for sure it will help me live longer, but I am certain being strong will give me a better quality of life for the time I am here.