Lifting purely for health

I don't want to eat at a surplus and put on fat. I don't want to be a bodybuilder or do anything they do. I don't care about lifting a certain amount of weight. I simply want the health benefits that come from lifting weights. Any advice I read seems targeted purely towards aspiring bodybuilders or powerlifters, what should I do?

Is there a program or general structure I can follow if I just want better sleep, mobility/posture, protection against joint/back pain, etc?

  1. 4 months ago
    Anonymous

    cardio
    dumbell routine
    eat a healthy balanced diet
    simple as

    • 4 months ago
      Anonymous

      calisthenics is better if you don't want to pay for a gym

  2. 4 months ago
    Anonymous

    starting strength

  3. 4 months ago
    Anonymous

    what the fuck is going on in that picture?

    • 4 months ago
      Anonymous

      Fucking this. It looks like the shark is gonna pull the basedboys’ GBAs into The water, but the shark is also a onions boy. What is the point of this?

      • 4 months ago
        Anonymous

        I'm pretty sure bored sharks sometimes gnaw through undersea internet cables which this might be representing?

    • 4 months ago
      Anonymous

      IST - Fitness

    • 4 months ago
      Anonymous

      Fucking this. It looks like the shark is gonna pull the basedboys’ GBAs into The water, but the shark is also a onions boy. What is the point of this?

      I think it's a hyperbole of someone yanking your link cable back in the day

    • 4 months ago
      Anonymous

      you never had a GBA?

  4. 4 months ago
    Anonymous

    Quit being a pussy and squat

  5. 4 months ago
    Anonymous

    Cardio is spending 8x the amount of time you spend lifting weights to do something that ages you.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340807/

    Knee extension strength is the number 1 indicator of longevity because as soon as that gives out you are stuck sitting all day which will kill you. So you go in and squat or do one of the squatting machines for sets of 8. Then from there it's all fluff. Bodybuilding is the safest "discipline" in sports, virtually all injuries in it are during contest prep when they're cut to the bone and abusing diuretics.
    https://evidencestrong.com/injury-rates-in-strength-sports

    Prepare for dyel nonlifters to tell you to do push-ups and jog 20 hours a week.

    • 4 months ago
      Anonymous

      So I just do squats, that's all?

      • 4 months ago
        Anonymous

        That's all that matters homie

    • 4 months ago
      Anonymous

      Cardio trains the heart and lowers resting heart rate. Weightlifting not so much.
      > cardio ages you
      Being alive ages you.

      https://i.imgur.com/XujXrJ1.jpg

      I don't want to eat at a surplus and put on fat. I don't want to be a bodybuilder or do anything they do. I don't care about lifting a certain amount of weight. I simply want the health benefits that come from lifting weights. Any advice I read seems targeted purely towards aspiring bodybuilders or powerlifters, what should I do?

      Is there a program or general structure I can follow if I just want better sleep, mobility/posture, protection against joint/back pain, etc?

      2-3x / week a cardio activity like bicycling, running or swimming.
      2x a week resistance training. Best to just do trap bar deadlifts, overhead presses, bench presses and maybe pull ups. Trap bar deadlift is technically way easier than squat and also easier than regular deadlift in terms of execution.

      • 4 months ago
        Anonymous

        Thanks anon, first thing that sounds like a real answer

  6. 4 months ago
    Anonymous

    if you are looking purely for health, consider strength endurance work such as that shit that kettlebell sport (girevoy) people do. It does nothing for looks and size, but it is a combination cardiovascular/health/endurance aid.

  7. 4 months ago
    Anonymous

    gem

  8. 4 months ago
    Anonymous

    Just do calisthenics

  9. 4 months ago
    Anonymous

    >I don't want to eat at a surplus and put on fat.
    If you don't eat at a surplus there's no point lifting because it won't do much. You'll initially get a bit stronger but then you'll plateau and stay like that forever.

  10. 4 months ago
    Anonymous

    >I simply want the health benefits that come from lifting weights.
    There aren't any just do cardio you want health benefits.

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