The Path of The Lion

[LionAlpha]

Hey all and Happy New Year!!

So I'm feeling ready to get back into training but I have a big dilemma on what to do. I asked my trainer friend to make me a program, many core exercises, as well as upper and lower body work in there which is good, but considering the amount of time I've been inactive, sets - reps and intensity seem way too high.

On the other hand, the new Total Body Strength program seems way more balanced. So I was thinking of combining the two. Meaning taking my friend's core exercises and adapting them within the Total Body Strength program.

Opinions are really appreciated here?

 

[Laura Rainbow Dragon]

Opinions are really appreciated here?

1. Have you been cleared by your physio to do everything? If no, stick to approved exercises.
2. Work at a volume and intensity that feels good.
3. Stop and re-assess if anything makes your back feel worse.

You can do Total Body Strength on Level 1, if that feels right for where you're at now.
You can do just one set a day of TBS. (The listed number of sets are recommendations for various fitness levels. They're not inviolable rules.)
Similarly with the program your friend made: If you're good with the exercises but think the volume is too high for you right now, reduce the volume.

 

[LionAlpha]

1. Have you been cleared by your physio to do everything? If no, stick to approved exercises.

Yeap! As long as I start with low-impact training, and include core work. Which is why I thought of doing the TBS program on Level 1 (as you suggest), and adapting it (or further including) with the core exercises that my friend suggested. Also for cardio, my physio said to start with walking. So for that, I'll stick with my friend's suggestion of alternating a strength day with a cardio day (specifically starting with 30 min walks, and gradually increasing it).

 

[LionAlpha]

Just finished TBS Day 1 on Level 1, and all I'll have to say is.... I'M BACK!!

I was careful in case I felt any discomfort in my lower back as @Laura Rainbow Dragon suggested. No issues, no discomfort, and tension was just enough to feel comfortable considering the particular spot in my back. Considering the intensity... well I'm out of shape, I got tired fast, but I don't even care because I can finally get back to training to rebuild my physical condition even stronger than before.

Let's go for a stronger 2025!!

 

[Laura Rainbow Dragon]

Just finished TBS Day 1 on Level 1, and all I'll have to say is.... I'M BACK!!

 

[Mamatigerj]

Happy 2025, @LionAlpha and welcome back!