I have been lifting for well over 3 decades and maintain a strong physique even at 50. I have tried almost everything but now find that very heavy compound lifts are tough on my joints.
I lift every other day, but focus on a bit lighter weight, higher reps, perfect form and variations in speed of movement.
The exercise I find to be the most effective and challenging is the farmer's walk.
Farmer's Walks work the entire body, but particularly the muscles of the forearms, the traps and the calves. However, the core and the back are also engaged.
One can opt for very heavy weights for short distances or lighter weights for longer trips. One can also vary walking speed to stress the body in different ways. I have used specialized equipment for heavier walks and dumbbells for lighter ones.
Yesterday I filled two 5 gallon buckets with rocks, probably about 80-90lbs in each bucket and walked up and down my steep driveway, sitting them down only to catch my breath. After about 25 minutes I was exhausted.
Some of my buddies employ them as augmentations of pre-existing workouts, but I do them once or twice a week for about 30 minutes as my sole workout for the day, using the aforementioned variations.
They really change your body and you will finally be able to bring in all the groceries in one trip.
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