I'm in the 2nd half of my 40s. Spending the equivalent of a top end smartphone (eg S21 Ultra 512) just over two years ago got me a fully fitted garage gym:
- squat rack
- 8 sqm proper rubber gym mats
- a solid flat bench
- 20kg premium Olympic bars (ball bearings just spin and spin)
- 10kg Olympic EZY Bar (for arms)
- 110kg of plates
- plate holder (aka "spider"), quick locks
This has been my best purchase ever - setting aside almost breaking even from gym memberships already. (Added a pair of 25kg bumper plates since.) During Covid with significant life stresses and all gyms closed in Melbourne, Australia, it provided me with truly needed mental health benefits on top of the physical ones. I don't know where I'd be right now without it.
I did last year with zero alcohol, so one goal down, but whilst maintaining regular workouts I still lost a bit by putting on weight (5kgs up when I wanted 5 down) and losing on squatting and deadlift capacity - thanks to not being regular and consistent in loading.
Exactly as you say, a sprint / heavy session would feel good for the moment, but the fatigue over the next few days would cause me to skip on the follow up. This year's focus will be on consistency - only do as much as will allow another session the next day, settling in for a marathon.
It will be my Barbell Prescription.
(Having a young daughter has been trying on sleep, I suspect there's strong interplay.)
> a sprint / heavy session would feel good ... but fatigue ... would cause me to skip a follow up. This year's focus will be on consistency - only do as much as will allow another session the next day
One of my martial arts instructors had a memorable saying for that - "train today, so you can train tomorrow." His point was similar to yours - he often had to temper enthusiasm for hard or over training in favor of consistency and longevity.
Regarding the garage gym - I did something similar and agree it's an excellent health/life investment.
I avoid back squats due to injury, but I do have a station for belt squats, a flat bench w/olympic bar, hex bar for dead lifts, an assortment of plates/dumb bells/kettle bells, all on gym mats. Having a gym next to me has provided excellent motivation to get out of my desk chair 3-4 times a week to use it. I dropped 25 lbs this year thanks to consistent routine, and my body and day-to-day feel so much better; less joint aches, better sleep, and more energy, mental clarity, and confidence.
To tie that back to OP's question on self care, avoiding burnout, etc. ... I'd say it's worth paying attention to mentions of physical fitness and exercise in this thread. Staying physically active and taking care of your body helps protect against some of the negative mental states or outcomes these kinds of threads try to avoid.
That's an awesome setup; congrats on your results, and great to hear how it's affecting all aspects of your life. That desk chair is a slow killer unless combined with workout routines.
(If you haven't already, have a look at the Barbell Prescription book - the plethora benefits of such a routine are almost chilling.)
Your martial arts instructors sound wise! I've had the thought in the back of my mind, but I've resolved to make it my #1 priority this year. I'll be logging volumes, etc, and how I feel the the next morning to arrive at loads I can sustain with daily activities long term.
You mentioned confidence. I have a noted how improved fitness has helped carry myself with a straight back; the benefits on mental health are hard to overstate. I also have ADHD, and likewise for my ability to focus.
I’ve been half seriously looking for equipment (squat rack, bar, bench) for a little while but am having a hard time of it. Can you recommend your gear? I’m also in Melbourne so brands specifically would be helpful.
Little Bloke Fitness in Reservoir! They are absolutely awesome, very good, local product for a reasonable price.
Most of my gear was 360 Strength.
- 360 Strength Heavy Duty Squat Rack, with spotter bars.
- 360 Strength Olympic EZ Curl Bar (Nickel - Bushings)
- 360 Strength PRO Olympic 20kg Barbell (Hard Chrome - Full Black - Bearings)
- 1RM Commercial Flat Bench 1RM-CFB
- 360 Strength STANDARD Weight Tree with Barbell Holder
- 360 Strength Olympic Rubber Coated Weight Plate: 2x 1.25, 4x 2.5, 4x 5, 4x 10, 2x 20 kg.
- 8x 15mm Command Classic Rubber Gym Flooring Black
- 360 Strength Nylon Olympic Locking Collars (very quick and easy to lock one handed, moderate grip - great for curls, presses etc)
- 360 Strength 360 Strength Aluminium Olympic Locking Collars (harder/two handed, very solid grip - great for deadlifts)
- Since added: 25kg PRO HG Bumper Plates (1 pair)
I would have considered the more premium 1RM rack if I had the height in the garage, however the 360 is perfectly fine and a perfect fit - 1RM would have helped on chin ups, myself being moderately tall.
This is a very competent setup, and I still can't quite believe what a difference it makes especially as I WFH. All the best!
Thanks so much for this it's going to help a tonne. When I get a chance I'll pop over and have a chat with them. Casually searching different stores and deals online was a horrible experience, so this is a great motivator to finally pick up some gear.
I did last year with zero alcohol, so one goal down, but whilst maintaining regular workouts I still lost a bit by putting on weight (5kgs up when I wanted 5 down) and losing on squatting and deadlift capacity - thanks to not being regular and consistent in loading.
Exactly as you say, a sprint / heavy session would feel good for the moment, but the fatigue over the next few days would cause me to skip on the follow up. This year's focus will be on consistency - only do as much as will allow another session the next day, settling in for a marathon.
It will be my Barbell Prescription.
(Having a young daughter has been trying on sleep, I suspect there's strong interplay.)