Sore, Busy, and Still Showing Up: How I’m Handling Training After 50 When Life Gets in the Way
I’m a little sore today — one of those realities of training after 50 when you stack workouts after time off.
Not injured sore.
Not I did something stupid sore.
Just that deep, familiar soreness you get when you train three days in a row after being off for about 60 days.
You know the one.
The “getting off the couch sounds like a group project” soreness.
And honestly? I’m okay with it.
Because soreness isn’t a failure signal. It’s just feedback.
What Happened (And Why This Will Sound Familiar)
After about two months away from consistent training, I jumped back in and stacked a few workouts close together. Nothing crazy. Smart exercises. Reasonable weights.
Still—my body noticed.
That’s the reality after 50. You don’t bounce back like you did in 1987 when you could sleep on a dorm mattress, eat Pop-Tarts for dinner, and still feel fine the next day.
Now recovery counts.
Today was supposed to be a workout day. But then real life did what real life always does—it added a couple of extra appointments I wasn’t expecting. Suddenly the schedule got tighter, and forcing a workout would’ve turned a good decision into a stubborn one.
So instead, today becomes:
- A recovery day
- A walking day
- A measurement day
That’s still progress.
Looking at the Rest of My Week (The Real Version)
Here’s what this week actually looks like for me—not the “perfect spreadsheet week,” but the one I’m living.
- Tuesday: I’ll get back after it. Solid workout. No heroics.
- Wednesday: Normally a workout day… but I’ve got a get-together at a friend’s place that runs most of the afternoon into the evening. I might squeeze something in earlier, but I’m not married to it.
- Thursday: Normally another workout day—but I’ve got a special luncheon. That’s life.
- Friday: Not normally a workout day, but if I miss the others, I gotta make it up.
So best case? Three workouts.
Worst case? Two.
And here’s the important part: that’s still a win.
The Old Me Would’ve Handled This Wrong
If I’m being honest, years ago this kind of week would’ve triggered the classic mental spiral:
“This week’s shot. I’ll just start fresh next week.”
Next week turns into next month.
Next month turns into “how did it get to Thanksgiving already?”
That mindset is the fitness equivalent of hitting the eject button because the radio stopped working.
The Rule I Use Now (And You Can Steal This)
When life gets busy, I fall back on one simple rule:
Two workouts = success
If I get two quality strength sessions in during a hectic week:
- I maintain muscle
- I keep momentum
- I stay mentally in the game
Anything beyond that is bonus territory.
This isn’t Rocky IV training in a frozen barn.
This is long-game fitness—more Mr. Miyagi, less Cobra Kai.
Why I’m Doing Measurements Today
I’m doing measurements today on purpose.
Not because I feel amazing.
Not because everything’s perfect.
But because data keeps me honest.
Measurements don’t care that I’m sore.
They don’t care that my calendar looks like a game of Tetris.
They give me a baseline. And after time off, baselines matter.
Progress after 50 isn’t about hype—it’s about tracking what actually changes.
The Big Takeaway (From One Guy to Another)
I didn’t fall off.
I didn’t mess up.
I didn’t lose discipline.
I trained.
I listened to my body.
I adjusted for real life.
And I’m still moving forward.
That’s what this stage is about.
If your week looks like mine—busy, imperfect, and a little unpredictable—you’re not behind. You’re just living.
Stack the next smart workout.
Then the next one after that.
And if this sounds familiar, drop a comment below. I guarantee you’re not the only guy navigating this.
If you want more real-world fitness talk like this, make sure you’re on the email list and follow along on Facebook.
We’re not chasing perfect weeks anymore.
We’re building durable habits—and those last a whole lot longer than motivation.
MEASUREMENTS: Weight: 197.0, Body Fat: 29.5%, Muscle Weight: 132.7, BMI: 26.8
Stomach: 41.5″
Chest: 42.5″
Shoulders: 23″
Biceps: 14.25″
Booty: 41.25″
Thighs: 22″
You might notice from last week to this week, some went up, such as my stomach, 41 to 41.5. Why? Well, there can be a couple of reasons. First, the tape measure might be in a slightly different position. No big deal, no need to obsess. Even after a week of working out, my muscle weight went down a little. Again, no biggie.
I’ve noticed my body fluctuates. I think if its cold, warm, more water, less water, whatever. The key is the overall pattern, the overall consistency. So, these numbers could be discouraging, but I’m not going to over think it. I’m just gonna keep at it and look at the numbers next week.
You can see all my measurement updates here.