I'm an old dude now. 48. I understand the importance of avoiding injuries when working out. Even though I can do 16 reps at 225lbs, I estimate my max to be around 22 reps or a 1RM of 400lbs. However, attempting to go for 22 reps or doing 1 or 2 rep max sets at my age can increase the risk of injury significantly.

I prefer to do longer and more challenging sets where the last 4 or 5 reps are done with perfect form and close to failure. This approach has several benefits. First, it helps me build my endurance and strength without putting excessive stress on my joints and nervous system. Second, it allows me to focus on my form and technique, which is critical in preventing injuries and maximizing results. Finally, it helps me track my progress over time as I can gradually increase the weight lifted or the number of reps performed.

By avoiding 1 or 2 rep max sets and instead opting for longer sets, I can still challenge myself and make progress towards my fitness goals safely and sustainably. Long and challenging sets are an excellent way to build strength and endurance while minimizing the risk of injury, especially for individuals in their late 40s and beyond.

Barbell Squats

Barbell squats are an excellent compound exercise that targets multiple muscle groups, making them an essential part of any strength training routine. Here are some benefits of barbell squats:

  • Build strength: Barbell squats target the legs, glutes, and core, making them an effective exercise for building lower body strength. They also engage the upper body muscles, such as the back and shoulders, to support the weight of the barbell.

  • Improve muscle mass: As a compound exercise, barbell squats stimulate muscle growth in multiple muscle groups, including the quads, hamstrings, glutes, and calves. This can help improve overall muscle mass and create a more balanced physique.

  • Increase bone density: Barbell squats are a weight-bearing exercise, which means they put stress on the bones, stimulating bone growth and increasing bone density. This can help prevent age-related bone loss and reduce the risk of fractures.

  • Boost metabolism: Squats are a challenging exercise that requires a significant amount of energy, which can help increase metabolism and burn calories. Additionally, building more muscle mass through squats can increase the body's basal metabolic rate, allowing for more efficient fat burning.

  • Enhance mobility: Squats require a full range of motion, which can help improve flexibility and mobility in the hips, knees, and ankles. This can also help improve overall movement patterns and reduce the risk of injury.

  • Improve balance and stability: The core and lower body muscles activated during barbell squats help improve balance and stability, which can be especially beneficial for older adults or those with mobility issues.

Needed a kick start back to life and got that from Michael. He’s knowledgeable, adapts to your preferences and optimized. Highly recommended. 10/10
David Salinas
David Salinas
2023-12-07
Working with Mike has been a game-changer. From day one, it was clear that I had stumbled upon a gem in the world of personal training. First and foremost, Mike has a remarkable setup at his home for one-on-one training. It's the perfect blend of a comfortable, private space and a fully-equipped gym, creating an ideal environment for focused workouts. The moment I stepped in, I felt at ease and motivated to push my limits. What sets Mike apart is his ability to craft tailored, bespoke workout plans that are thoughtful and effective. Regardless of whether you're a beginner taking your first steps in the world of weightlifting or someone who's been exercising for years, he has a knack for designing programs that cater to your unique needs and goals. Every session is a personalized journey towards achieving your fitness goals. It's clear that Mike has a deep understanding of physiology and exercise science, and he uses that knowledge to optimize each session. But it's not just about the workouts. Mike is an exceptional motivator and mentor. His passion for fitness is contagious - he listens intently, offers guidance with patience, and ensures that you not only perform exercises correctly but also understand the 'why' behind them. Thanks to Mike, I've not only regained my passion for lifting weights, but I also have achieved outstanding results in a very short amount of time. I feel stronger, more explosive, and even faster, all thanks to his expertise and support. If you're searching for a personal trainer who can provide a top-notch training experience in a welcoming and tailored setting, look no further than Mike. Working with him has been a fantastic experience, and I wholeheartedly recommend him to anyone on their fitness journey.
Steve Magi
Steve Magi
2023-09-09
I started with MB Wellness in early March 2023. The passion Michael brings to every session is second to none, whether it is a cardio day, stretch/yoga day, or strength day he is always encouraging me and talking through some "roadblocks" I may have had the previous week. If you are a 40+ male and looking to get back in shape in a private one-one setting, Michael is your man. He will guide you physically and mentally getting you to your goals and beyond.
Chad Bedell
Chad Bedell
2023-06-16
Mike has been amazing to work with. Someone to give advice and keep me accountable without ever talking down to me or making me feel bad about my choices or decisions. He has helped me with Diet and Exercise, understands my goals and my situation, helps me through at my pace. He is invested in me doing better. Give him a shot.
Terrance Arroyo
Terrance Arroyo
2023-06-16
Shout out to Michael J Baker! Listen, even Certified Personal Trainers can use some good advice, motivation and need a sounding board to reach their goals. He’s a stand up guy who is knowledgeable, a family man and just a great mentor for anyone trying to love their best life! Thanks Mike! You’re the best!
Elevate Personal Training & Wellness
Elevate Personal Training & Wellness
2023-02-24
I have known Michael for over 30 years. I was so happy when I seen that he was doing this Health And Wellness program because he is in very good shape and he is very smart and knowledgeable about what he’s telling people to do to lose weight and eat healthy after just one month of working with Michael at 215 pounds. I have already lost 5 pounds and I am very motivated to reach my goal which is 185 just talking to him about what I was eating and doing wrong what’s so helpful for me whether was in person or over the phone he gives you plenty of information and details to work with while visiting his home. His family and him were very welcoming and warm to me as always I couldn’t of asked for a better person to help me with my journey , and anybody that needs help with their health and wellness. I would highly recommend Michael to be somebody to work with.
John Keklik
John Keklik
2022-11-21
Image
I'm a hands-on strength trainer and 25 year work from home digital professional in Orange, CT and I live the lifestyle I talk about.
Image
Certified Yoga Teacher
Image
Certified Health Coach.
Image
25 Year WFH Professional
Latest Video - Watch & Subscribe:





Featured Video:

Real Demo: IronMaster Adjustable Dumbbells 100lb DROP - Long Screws & Heavy Handles


Like this content? Please support my passion project Michael Baker Wellness with a donation or tip.