I used to just tack on Aa$0 to the end of all my (already good) passwords to satisfy these idiotic rules. Until one website decided that '0' was not a number, and then I had to change everything to Aa$1.
When I'm met with periodic expiration, I employ constant direct password assistance as a means of unpopular two-factor authentication, to piss people off, and stir the pot.
I then fail my password reset as many times as necessary to recover my preferred password for that system, to enforce to freedom of password selection.
I control my password. Me.
Not you. Me.