moderate training for health longgevity

Discussion in 'Other' started by Reuben, Jul 16, 2018.

  1. Reuben

    Reuben Double-Digit Post Count

    Recently i have been rethinking my training. I have a illness called eczema and that makes training rather difficult at times. if i train to hard it gets worse over a period of time so i have done some research about moderate training. What would you guys have for advice on moderate training?How does that person train?Does he discard certrain training styles or just become more aware on his limits?My goal is still to become a stronger version of myself but health is equaly important. What advice do you have? I have achived the simple standard in SS as an example. I can deadlift 150 kg,benchpress 75 kg and backsquat 105 kg. Its nothing to brag about but just wanted to share what i can lift but i want to improve.
    Kozushi and Steve Freides like this.
  2. jef

    jef SFG1, SFB Certified Instructor

    Have you read Easy strength?
    It seems like a good option for you.
  3. Reuben

    Reuben Double-Digit Post Count

    Ive heard that name several times and i think i should get myself a copy of that book.Perhaps i might learn something.
  4. jef

    jef SFG1, SFB Certified Instructor

    I would recommend it. You can find it in electronic version for a reasonable price.
    The Easy strength approach, or Even easier strength are great options to train without pushing yourself.

    You won't become as strong as a powerlifter, but you will get stronger.
    Sauli likes this.
  5. Reuben

    Reuben Double-Digit Post Count

    Well since i dont view myself as a powerlifter that is okay. Aslong as i can get stronger and still feel good and have energy that is good in my book.
  6. wespom9

    wespom9 More than 500 posts Certified Instructor

    Moderate intensity training, "little and often over the long haul" is probably the best fit for the majority of people. It sounds right up your alley. I personally train this way myself. I devote 1.5-2.5 hours a week to lifting, spread over 3-5 days. Progress is slow, but I've been injury free and consistently progressing for over 3 years.
    BCman, offwidth and Jim Lauerman like this.
  7. Reuben

    Reuben Double-Digit Post Count

    I rather have a slow progression so i can keep what i earn rather than gain it quick and loose it.
    crazycanuck likes this.
  8. vegpedlr

    vegpedlr More than 500 posts

    What the others said.

    I love Easy Strength.

    It's a great place to start, and it might be all that you need. Check out Dan John's articles on the topic that have come out since the book. Sometimes people get tripped up by the terminology and variations people use. It's basically low volume, low intensity, but high frequency training. It gets you moving every day and gradually improving while staying fresh and feeling good.
    Denny Phillips and Jim Lauerman like this.
  9. Bill Been

    Bill Been More than 500 posts

    What have you been doing recently that causes flare-ups? Were you able to train progressively with the standard frequency as you built-up to achieving “Simple”? Since then have you been doing something new that you don’t tolerate well? Is your situation annoyed by sweating or by iron touching the skin?
  10. Reuben

    Reuben Double-Digit Post Count

    I have been dong stronglifts 5*5 for about 7 weeks. I wanted to begin from the begining with an empty bar and work my way up as the programs is outlined. Its like my muscle can handle it with out a problem since it wasnt that heavy but the rest of my system doesnt seem to handle it. maybe it is to mutch frequency for my body. before stronglift 5*5managed to train with a program from Andy bolton called "supersize your strenght" with no problem. it was 16 weeks with an upper and lower body split.
  11. Reuben

    Reuben Double-Digit Post Count

    somehow i feel like the answer is right there
  12. LukeV

    LukeV Triple-Digit Post Count

    Maybe also take a look at Brawn by Stuart McRobert (google abbreviated training) if your goals include hypertrophy. Fewer exercises done less often can still achieve great results.

    On a personal level I benefit from more rest (joint issues) so usually take a seven day program and spread it over nine days (ie add two more rest days into the cycle).
  13. Reuben

    Reuben Double-Digit Post Count

    i will look up starting strenght and Brawn by Stuart McRobert. All i know is that i must change my training into something that works for me.
  14. Jak Nieuwenhuis

    Jak Nieuwenhuis Quadruple-Digit Post Count

    any sort of program that is slowly creeping up your daily minimums instead of pushing your limits would probably do you well. you know the type.

    i think achieving simple is quite an achievement, you have tasted what moderate daily training can do for you.

    an excellent choice would be a "Program minimum" plan, like the one from enter the kettlebell or russian kettlebell challenege

    since discovering Pavel i always look for the "how could I do this day after day" in any program or exercise.

    the little routines that you can do daily to improve your strength and health are the best ones!

    if your illness makes training difficult at certain times, but not impossible, why not just have some easier days where you still show up? maybe do 5 presses on each arm, then a couple of pullups, repeat once.. just do what you can!

    training with illness or injury is a challenge but sometimes it can lead to creative, efficient training.. i know you won't give up!
    vegpedlr likes this.
  15. masa

    masa More than 2500 posts

    Program minimum as @Jak Nieuwenhuis suggested or recommendations about minimum effective dose from Tim Ferriss' 4-Hour Body book. Kiwi's complete workout plan from the same book is also excellent. Only twice a week. I try to follow MED due to multiple restrictions. Sometimes Al Kavadlo's 5x5 beginner routine is enough. Then I try to build up from there. I hope you find your way.
  16. Reuben

    Reuben Double-Digit Post Count

    After i have read all your advice i think that the best course is to take a minimalistic approach and stick to something simple that doesnt impact my health negative but rather improve it.
  17. Al Ciampa

    Al Ciampa Quadruple-Digit Post Count Certified Instructor


    Eczema is stress and inflammation related condition. Too much training stress can contribute to symptoms. If you take steps to reduce the environmental encroachments elsewhere in your life, you might eventually be able to enjoy your choice of strength & endurance training.
  18. Reuben

    Reuben Double-Digit Post Count

    You are correct. Sometimes i forget and when i read it or hear it makes sence. I have had alot of changes in my life recently. Most are good changes but it could mean i am under more stress for a while than ive realized.

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