Weightlifting for Health after 40
Hello,
I'm 43 years old, ~230 lbs, 5'11", male. I've put on a lot of weight since COVID started (probably went from 200 to almost 250), being somewhat sedentary, enjoying a late night drink and snacking, and juggling 4 young kids. I don't really know how to fit the gym into my schedule, but over the past 3 or 4 months, I have been able to workin weight lifting 3 to 4 times a week (sometimes walking on the treadmill as well). Also, I've tried to focus on a high protein low carb diet (though I certainly cheat a fair amount). I've definitely put on muscle, but the weight has come off slowly. (Note: I've been in really great shape when I was in the Army in my 20's, and again on a 1-year health kick in my 30's, but generally I've been in around the 200 +/- lb range until COVID.
I've been using the Core Home Fitness adjustable dumbbells (50 lbs), a foldable bench, and a dumbell only plan I found online (I don't have a partner to lift with, and don't have room for a barbell set-up). I have two real questions:
1. I'm really most focussed on trying to be healthy. I'd love to be under 190lbs, and mid teens or lower BFP. I don't need to look like a bodybuilder, but I'd also like to not be embarrassed in a swimsuit.
2. I'm maxing out a lot exercises for the 50lb dumbbells (bench press, bent over row, deadlifts, squats, shoulder press) at 3-4 sets of 10-12 reps, even with 5 second negatives. I'm usually doing super sets with 45 second rest.
3. Unfortunately my Core Home Fitness dumbbells broke. I never dropped them, but they do land a little hard (on carpet) when I do hamstring curls because it is difficult to control it perfectly between my feet. Apparently that is enough to break them. It's about $160 to get new handles.
Q1: I'd really be perfectly happy staying at 50 lbs max dumbbells. I really don't need to push the weight and get injured. However, I read that I may be completely wasting my time if the weight is not progressing. Do I need to keep pushing the weight if I'm only concerned about lifting for health?
Q2: Now that I need to invest anyway, rather than staying with Core Home Fitness, which I'm scared will break again, would this be a good time to invest in 80 or 90 lbs adjustable dumbbells? I may be expecting too much, but for several hundred dollars, my expectation is that adjustable dumbbells should last a lifetime with normal wear and tear. I know Nubell is the gold standard, but now I'm paranoid of any adjustable dumbbell using plastic parts. Any recommendations?
Thanks in advance for any advice!
-DRB