I’m 51 and lift 3 days a week. W-F.

Wed, squats 5 sets x 8-12 reps, deadlifts 4 sets 8-10 reps.

Thurs, Back, 5 seats seated rows, 5 sets pull downs, 6-12 reps

Friday, 5 sets bench x 6-12, 4 sets lateral raises x 10-15.

basically all compound moves for strength but not too heavy. Each workout takes about 30 minutes. Very strict form to avoid injury. It’s fantastic been at it for almost 5 years. I remember the most shocking thing was how amazing deadlifts were. Never realized how weak my hamstrings, lower back, and glutes were.

It’s tricky to work in leg day because I will have DOMS for 2 days after “leg day”. So, I am doing legs on Wed and riding sat, sun, tues.