Make an exercise weight training plan for a 52 year old beginner with some experience but who hasn’t trained in a year

It seems there are no specific clips on a weight training plan for a 52-year-old beginner who hasn’t trained in a year. However, the general principles shared by Andrew Huberman and guests in the Huberman Lab provide useful insights on creating a safe and effective training plan.

Basic Principles for Returning to Weight Training

1. Starting Slow: Ease back into training to avoid injury.
2. Consistency Over Intensity: Establish a regular schedule before increasing intensity.
3. Full Body Workouts: Focus on compound movements that engage multiple muscle groups.
4. Recovery and Rest: Ensure adequate sleep and recovery days between sessions.
5. Progressive Overload: Gradually increase weights or resistance to build strength safely.

Sample Weekly Plan

Week 1-2: Adaptation Phase

• Day 1: Full Body Workout
  • Squats: 3 sets of 8-10 reps
  • Push-ups or Bench Press: 3 sets of 8-10 reps
  • Bent-over Rows: 3 sets of 8-10 reps
  • Plank: 3 sets of 20-30 seconds
• Day 2: Rest or Light Cardio
• Day 3: Full Body Workout
  • Deadlifts: 3 sets of 8-10 reps
  • Overhead Press: 3 sets of 8-10 reps
  • Lat Pulldowns or Assisted Pull-ups: 3 sets of 8-10 reps
  • Bicycle Crunches: 3 sets of 15-20 reps
• Day 4: Rest or Light Cardio
• Day 5: Full Body Workout
  • Lunges: 3 sets of 8-10 reps per leg
  • Dumbbell Flyes or Push-ups: 3 sets of 8-10 reps
  • Seated Row or Cable Rows: 3 sets of 8-10 reps
  • Side Planks: 3 sets of 20-30 seconds per side
• Day 6-7: Rest

Week 3-4: Building Phase

• Day 1, 3, 5: Push/Pull/Leg Split
  • Push Day
    • Bench Press: 3 sets of 8-10 reps
    • Shoulder Press: 3 sets of 8-10 reps
    • Tricep Dips or Push-downs: 3 sets of 12 reps
  • Pull Day
    • Deadlifts: 3 sets of 8 reps
    • Lat Pulldowns: 3 sets of 10 reps
    • Bicep Curls: 3 sets of 12 reps
  • Leg Day
    • Squats: 3 sets of 8-10 reps
    • Leg Press: 3 sets of 10 reps
    • Calf Raises: 3 sets of 15 reps
• Day 2, 4, 6, 7: Rest or Light Cardio

Tips and Considerations

• Warm-Up and Cool Down: Always start with a warm-up and finish with a cool down to prevent injuries.
• Listen to Your Body: Pay attention to any signs of overtraining or injury.
• Nutritional Support: Maintain a balanced diet with sufficient protein to support muscle recovery and growth.

It’s advisable to consult a healthcare provider or personal trainer before starting any new exercise regimen, especially after a period of inactivity. Adjustments may be needed based on individual health conditions and fitness levels.

For more detailed guidance and personalized advice, consider listening to relevant episodes from the Huberman Lab.