[bproven]

IMO - just get the Starting Strength book by Mark Rippetoe and run with that for a year or two (or possibly forever depending on your goals). Quick gym sessions (45 min or less), strength focused exercises and IMO for those basic barbell movements it is the best.

If after you a bit of time you stall in strength and wish to go farther add in more bodybuilding type exercises or switch to another program like Wendlers 5/3/1...etc

But really if I had to recommend anything to most people to stay strong (esp as you age and live the lives we live today), the basic barbell exercises taught in Starting Strength are all you really need for a lifetime.

[mancerayder]

For years now I've been focusing on squat, standing press, and (when my elbows heal) pull-ups. My variation are pause squats (3 seconds down, 2 seconds hold, up fast), front squat, and now overhead squat. My variation for the standing ("strict press") is bench press, which I do 1X a week. I try to run 1X a week, sometimes 2X, but I'm inconsistent. I normally do 1X a week of deadlifts and ring rows but I have an elbow flare-up at the moment.

I do the three main ones (squat, press and pullup) 3X a week. No push day, no pull day, every workout is squat day. No machines -- evah! No curls. None of that. I do a small amount of accessory work for core, forearm muscles, and neck muscles, as well as PT work. I also spend a LOT of time warming up, probably 30 minutes. I'm in my lower 40's and recently tested with pretty solid testosterone of 670, and bloodwork is all good. I look way younger for my age. I also do intermittent fasting (really just skipping breakfast). I do drink, however.

There was a period when my gym closed during the pandemic and I had no alternative. I had to take a couple months off. Well, the muscles remained muscles (which does not happen so much with bodybuilders, who tend to get their muscles convert to fat pretty quickly), and after a few months I'm back to squatting pretty decently (I can do 1.6X my bodyweight for 5x5).

I absolutely recommend strength training for the older guy. Especially the PC nerd older guy.

I plan to continue weight training but cut out 1 day and instead learn proper calisthenics.