dtx1 saidSince turning 50, I've had to learn the hard way that my muscles are capable of lifting much more weight than my tendons can safely support. Specifically, I've had elbow tendon issues, both medial and lateral epicondylitis. So I've had to forgo heavier weights, focus on slow, super controlled reps, listen very closely to my body for any slight twinge of pain, and back off immediately at the first sign of anything irregular. I'm fine with this as I'm into keeping fit for the long haul.
Regarding diet, to keep my waistline fit, I've had to pretty much cut out carbs except some berries and a small daily portion of oatmeal. I never eat pasta, beans or rice, and very rarely consume potatoes, bread or foods made with flour. It take a considerable amount of self-restraint to do this as I love cookies...and cake.
Thought some beans were good source of protein.
Beans are a good source of protein and fiber (about equal in both).
On think I need to sit down and figure out is all the ker-fluffel about whether or not it's the "right" kind of protein. I'm in the camp of "protein is protein" - I mean otherwise how do we explain vegan body builders, and feeding soy to stock to build mass? I suspect down deep it might just be something all mammals can do; convert plant protein to muscle.
But "IRT to the OP";
I second the weight vs joint thing - tricep pull downs cause that "bad hurt" if I load them up too much, so I just do more reps and lighter weight.
I also don't get too bent out of shape when I miss a week because of work or being sick. I just pick up as best I can and keep going.
Over time I've dropped the "all I need to do is ride my bicycle" for exercise - though now I ride less and spend more of my training time at the gym.