I’m in a funk!

You just have to find a way to get into autopilot and do it. It has to be habit. I don't truly enjoy any of my workouts (until I'm finished) because I do things I don't particularly enjoy; but they are things I know maximize the physical benefits. If anything messes up the autopilot/routine things get sideways and it's easier to talk oneself out. In my case the rec indoor pool being closed for Memorial Day has already gotten my week off to a wonky start. You just have to stick with the habit and get it done; especially in retirement why I'd assume it's easy for the days to slip away.

To your point though, it seems like every year that goes by it takes a little more will power to make it to a gym.

 

My coach first went over

1. sufficient sleep
2. diet - carbs/sugar limiting and more protein
3. then focus on gym.

My sleep was [is] terrible, usually 4.5-6 hours a night, with long streaks under 5.5 hours. I started using a Whoop! about a year ago to track sleep and recovery, and it has helped me be more focused on getting enough rest. My actual sleep this past week:

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It can happen. I would suggest totally changing up your lifting routine. If you don't do that periodically, it can get very repetitive. The changes could be different time, different exercises, a lifting partner, almost anything.

 

Oh the other thought was a blood panel. I was thinking my malaise could have been low testosterone, but that turned out to be fine. In hindsight, it was a combination of extraordinary stress of multiple trials, office staff turnover, lack of sleep.

 

Sleep Number bed has helped me a lot with that - I keep it rather firm. My wife and I joked about how we are "old" people buying something that looks like a Craftmatic Adjustable Bed, but it has been a lifesaver. Especially after surgeries needing to sleep upright.

 

That's a pretty big deal. Getting enough sleep is one of the most important things you can do.

Are you taking any meds? Only reason I'm asking is that during the short period of time where I was having to take Crestor I had a lot of nightmares and restless sleep. Eventually stopped taking it.

 

Perhaps a week off will help?

But instead of lying in bed (saying 5 more minutes until morning coffee), maybe go for a walk.

Sometimes the mind, more than the body, just needs something different.

Heck, as much as I love Margherita Pizza and dark chocolate gelato, I could see myself tiring of it after 10 years straight. Well, ok, maybe ...

 

It’s probably your insufficient quality sleep that is holding you back. I would definitely get a Whoop so that you can laser in to your sleep along with your recovery, energy expenditure, etc. In an odd twist, I have found that frequent long duration steady state helps with my weightlifting performance.

Last year, I discovered that poor sleep is linked to dementia. Before that revelation, I had a “I’ll sleep when I dead” mentality. Now I focus hard on getting 8 hours of “in bed” time nightly. Here’s my 6 month trend on the Whoop.

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Here’s my simple sleep formula:

• Absolutely ZERO caffeine after 2pm.
• No meals or snacks within 3 hours of bed time (preferably 4 hours).
• No exercise within 3 hours of bedtime (unless it’s wife cardio).
• There’s a strong connection between energy spent during the day and sleep depth/duration, so I make sure to put the work in daily.
• I try to catch a couple minutes of the sunrise and the sunset (circadian rhythm).
• No bright light after dark, and especially no light from devices. I dim the bathroom light when I am brushing teeth.
• I don’t allow myself to be restless in bed. I use a version of this technique for transitioning into slumber.

 

Once you get your sleep and diet squared away, try purchasing a weight training program to help freshen things up. I’ve done several programs from AthleanX to include Max Size and Old School Iron. I found they challenged me with new routines and the structure motivated me to see it through to the end.
www.athleanx.com

 

Both your problem and solution sound to be psychological.
Your link with working out and actual work used to be strong and now it’s gone.
That’s the typical response people have when retiring from work. New habbits need to form whilst the old ones are tied to discontinued rituals.
Perhaps try working out at a different time so you can start a new daily routine.
Bonus tip, people tend to be stronger, in general (but research proven), when they work out in the evening compared to the morning.

If not, then you really need to switch up your routine, badly. Try and do perhaps the opposite of what you are doing right now.
Short rest periods, take long ones now. Lot’s of volume, cut it in half for now.

A nice training app can also help with getting that new ritual set in.
I’m absolutely in love with this new app:
https://info.rpstrength.com/hypertrophyapp-waitlist/ (I’m on the beta testing list).

Getting your blood work checked is also and always worthwhile. Your bound to have lower Testosterone levels due to your age.
It’s up to you and your doc if you want to get on testosterone replacement therapy….

As you can read, there are boundless options you ca go with. But make sure you pick one you enjoy.
You’re in a fase of your life when nothing should be a burden or a ‘ must’ . You should enjoy your activities as that’s what makes you keep going.
Try to find what you love to do and that never becomes a chore.

Keep us posted!

 

Seems like that switch is long due….! I hope you find your spark back in the mountains.
So keep switching things up and do what makes you happy; as cliche as that may sound!

 

100%.

We have a condo in Brian Head, UT (3 hours from home, 10k feet) that we get to every other weekend, mainly in the summer, and it is the perfect reset.

I usually sleep worse up there, but everything else is great lol. Change in scenery does a lot of good, that's for sure.

 

+3 for Whoop.

When I got out of the service after 13 years I fell into a pretty deep depression and strayed from a routine that was extremely active and satisfying. I was looking for some accountability in myself again and Whoop opened my eyes up to a lot of bad habits I had started, and got me to change. The insight is incredible. Once I learned what habits were actually good/bad I was able to make adjustments and my sleep has never in my life been better.

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BTW, the 8 hours a night "rule" is not necessarily a myth...but research has shown it's not applicable to everyone. I work a laborious job, mostly in unacclimated environments that require high energy levels. When I get 6 1/2 hours a night I am at peak performance on a 10-hour shift.

 

i’m going to start right after the first of the year.

 

My sleep sucks. If I could fix one thing in my life- it would be sleep. Ive literally stared at the ceiling many times till 5 or 6 am.

it sucks.

 

Maybe lifting weights by yourself sucks? There are lots of great interactive trainings like Zwift for cyclists.

 

This works for me.