This is what I do. When I was beginning with weight training, I followed other's recommendations back then and pushed hard. Had quite often minor issues or injuries in the joints which set me back for weeks or even months, my tendons seem to be my weak spot and it does get worse with age, both limits and recovery.

Lowered the load, increased repetitions and basically nothing for a decade. I can still go almost to the failure, I don't even want to reach it since I don't care about that extra bit. Squats or deadlifts are hard even when not at limits, one feels used body parts for a day or two.

I still add cardio on top of that, its just basic logic of moving around a lot is very good for the body, even if effects are not immediately obvious.

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iamacyborg 6 hours ago | parent | next [-]

> Squats or deadlifts are hard even when not at limits, one feels used body parts for a day or two.

That’s just regular ‘ol DOMS and not a problem.

Tendons tend to respond well to both heavy load or high reps, albeit adaptation in either case is very slow.

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lowdude 7 hours ago | parent | prev | next [-]

So, how many reps did you start with and how many do you do nowadays?

	▲	kakacik 5 hours ago \| parent [-]
		Starting is a bit hazy, it was 15 years ago. I gradually got to cca 100kg deadlifts (maybe 5-6 reps each set) and maybe 70kg squats of similar reps/sets. These days its more about 15 reps, still 3 sets (plus one just 20kg barbel warmup). When I feel like I could do more, i add 3 or 5 reps, and/or do things slower, especially the lowering part. Weight wise its cca 60kg deadlifts, 50kg squats. I feel like I could do more, but with worse form and thats not a good idea. There are similar numbers for bench presses, dumbbell curls and few other exercises I sometimes add to mix. I was never bodybuilder and never looked accordingly but I didn't care, any strong-enough body is attractive to females, good confidence is present and connection to one's body is very good. It was always just training for actual stuff - long hikes, climbing, ski touring etc. Now with kids and after quite brutal paragliding accident that left me wheelchair-bound for few weeks, walked after 6 months and have some permanent changes in calcaneus, I am happy with anything and above is good enough for me, just need to sustain it.

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poilcn 6 hours ago | parent | prev [-]

Well, your body knows nothing about number of reps or the weights. You can also do your reps slower.