Building muscle at 40
Discussion
I've entered the 5th decade now, and my aim is now to gain some muscle.
I'd say my fitness was reasonable as I regularly cycle, my RHR is somewhere in the 50s and my bodyfat is probably somewhere around 20-25%
If i'm honest, I don't feel differently to what I was in my 20s or 30s, except for a knee which is starting to creak however, i'm sure that there have been changes i've just not been aware of.
I've got a set of adjustable dumbbells and i've been working out with these just to get some regularity but plan on joining a gym at some point to take advantage of more stuff. I would like to get a bit of a base at home first though just to start the ball rolling.
Anyone else started weight training later in life and made decent gains? I could do with some advice on weight training exercise patterns - should I do full body, push/pull, focused muscle groups etc? Do I need to add protein to my diet? Should I be doing anything different in my 40s to what the gym bunnies in their 20s are doing?
I'd say my fitness was reasonable as I regularly cycle, my RHR is somewhere in the 50s and my bodyfat is probably somewhere around 20-25%
If i'm honest, I don't feel differently to what I was in my 20s or 30s, except for a knee which is starting to creak however, i'm sure that there have been changes i've just not been aware of.
I've got a set of adjustable dumbbells and i've been working out with these just to get some regularity but plan on joining a gym at some point to take advantage of more stuff. I would like to get a bit of a base at home first though just to start the ball rolling.
Anyone else started weight training later in life and made decent gains? I could do with some advice on weight training exercise patterns - should I do full body, push/pull, focused muscle groups etc? Do I need to add protein to my diet? Should I be doing anything different in my 40s to what the gym bunnies in their 20s are doing?
Ive been working out since high school (48 now), and maintain a good level of fitness and strength.
My best advice is to ensure proper warmup/stretching, focus on larger muscle groups, use tension bands (I tore a rotator cuff and trained myself back to non-sugical health & strength), and think about a trainer that will listen to your goals, concerns, and history. The right one is a great asset to fitness & strength. It has to become a voluntary habit too - even a couple days off can lose traction.
I also changed my diet - to vegan - about 4 years ago. For me it makes a big difference in heart, mind, and body.
Im close to as fit/strong (other than the creaks) as I was in in my 20s today, and sustainable with the comitmments above, for my situation.
Give anything a shot - but commit to some process and give it a chance to work, you'll be better off than not!
My best advice is to ensure proper warmup/stretching, focus on larger muscle groups, use tension bands (I tore a rotator cuff and trained myself back to non-sugical health & strength), and think about a trainer that will listen to your goals, concerns, and history. The right one is a great asset to fitness & strength. It has to become a voluntary habit too - even a couple days off can lose traction.
I also changed my diet - to vegan - about 4 years ago. For me it makes a big difference in heart, mind, and body.
Im close to as fit/strong (other than the creaks) as I was in in my 20s today, and sustainable with the comitmments above, for my situation.
Give anything a shot - but commit to some process and give it a chance to work, you'll be better off than not!
I started weight training and aerobic fitness at age 74 (this year), Joined a gym 2 months ago and had a personal assessment which resulted in a routine that I do 3-4 times a week (see What training have you done thread). I was getting lethargic and worried about losing muscle mass and this prompted to do something about it and I've certainly lost an inch or so off the waist, my tee shirts are now quite tight across the shoulders and I can see more definition in the upper body.
Il be checking this thread with interest.
Turned 40 this yr, WFH for the best part of 2 years has been generally negative for my fitness and physical health, less movement and dietary discipline went out the window.
I've never been truly 'fit', went through a phase during my early 30's (when I was single btw!) of lifting 3 times per week and being religious with macros and diet...I got fairly lean but never quite got to peak fitness, vascular arms, lean face but the gut still remained.
Currently hitting weights once per week, diet is shocking, dealing with partial tear on right shoulder and general recovery is much slower now..so with age it's proving that much harder to clean up again.to get back on track, agree with an earlier poster that when you drop off, it seems to be so much harder to get back on course.
I'd be interested to hear other input on the diet front and especially discipline on what worked for you in terms of what you eat and keeping calories in check. I had a lot of success years back with minimising starchy carbs but fell of the wagon big time with cravings, curious if there is a 'happy medium' that helps to both avoid excess starchy and refined carbs but also keeps cravings at bay.
Op - realise I've jumped on your thread with my own questions so here is my input on the weights front, Im not an expert or fitness guru:
Pull ups, seated rows (machine or cable), Bench press, Squat, Deadlifts.......those exercises alone performed correctly with good form would cover some of the key compound lifts. Full transparency, I can no longer squat..got lazy and years of desk-based job's have left me with tight hip flexors and a lack of strength in my stabiliser muscles. I need to 're-learn' much of the exercises.
Not sure if it's an option but if you could have someone even a paid PT show you how to perform squats and deadlifts correctly it's very worthwhile IMO to help avoid injuries e.g: increasing weight too quickly. I would say squats and deadlifts done with bad form or too heavy too early could result in chronic injuries so take heed of this warning. I have a torn rotator on one side, and generally lot of issues with shoulders and lower back...bad form, lack of consistency with training, desk job and not focusing on the non-mirror muscles a bit more has brought me to this point. Oh and proper stretching!
Turned 40 this yr, WFH for the best part of 2 years has been generally negative for my fitness and physical health, less movement and dietary discipline went out the window.
I've never been truly 'fit', went through a phase during my early 30's (when I was single btw!) of lifting 3 times per week and being religious with macros and diet...I got fairly lean but never quite got to peak fitness, vascular arms, lean face but the gut still remained.
Currently hitting weights once per week, diet is shocking, dealing with partial tear on right shoulder and general recovery is much slower now..so with age it's proving that much harder to clean up again.to get back on track, agree with an earlier poster that when you drop off, it seems to be so much harder to get back on course.
I'd be interested to hear other input on the diet front and especially discipline on what worked for you in terms of what you eat and keeping calories in check. I had a lot of success years back with minimising starchy carbs but fell of the wagon big time with cravings, curious if there is a 'happy medium' that helps to both avoid excess starchy and refined carbs but also keeps cravings at bay.
Op - realise I've jumped on your thread with my own questions so here is my input on the weights front, Im not an expert or fitness guru:
Pull ups, seated rows (machine or cable), Bench press, Squat, Deadlifts.......those exercises alone performed correctly with good form would cover some of the key compound lifts. Full transparency, I can no longer squat..got lazy and years of desk-based job's have left me with tight hip flexors and a lack of strength in my stabiliser muscles. I need to 're-learn' much of the exercises.
Not sure if it's an option but if you could have someone even a paid PT show you how to perform squats and deadlifts correctly it's very worthwhile IMO to help avoid injuries e.g: increasing weight too quickly. I would say squats and deadlifts done with bad form or too heavy too early could result in chronic injuries so take heed of this warning. I have a torn rotator on one side, and generally lot of issues with shoulders and lower back...bad form, lack of consistency with training, desk job and not focusing on the non-mirror muscles a bit more has brought me to this point. Oh and proper stretching!
Edited by VR99 on Saturday 13th November 10:40
My father lifted when he was younger then kids, and work stopped all that.
At about 50 he started again and hes in great shape, and looking at photos better than his late 30s and 40s.
Diet and sleep are massivly overlooked. A lot of guys aim for 2.2 grams of protein per kg of bodyweight and for 8 hours of sleep. Ive never really bothered to much looking at macros as long as i hit my calories and protein i was happy, no doubt i could look better had i hit macros and all that bs but i enjoy a life aswell.
Limit the booze, if you are a big beer drinker try and substitute with spirits, lower cals and all that.
Compund movements are best for overall strength and putting on size. Think Squat, bench and deadlift.Any cardio do before you lift.
Starting strength is a grear beginner program. Mon Wed Fri 5 sets of 5 stuff.
This push pull legs stuff for begginers Ive never liked.
Run the 5x5, get a basic level of strength and your cns used to moving weights again, then you can look at more complacated programs.
However.... Test starts, if it hasnt already drop around your age so massive gainzz will elude you. Unless you want to jump some sort of cycle or trt.
You will however be able to look and feel far better than those younger than you who do not workout.
You will also youll be stronger, and feel more confident.
As has been said listen to your body, if on certain days due to a niggle you unable to perform compund movements with the barbell substitute with machines, leg press and pec dec.
Lift weights for your health and enjoyment and and not neccesarily to break prs, leave that to the guys in the 20s. stay injury free and be lifting for a long time to come.
At about 50 he started again and hes in great shape, and looking at photos better than his late 30s and 40s.
Diet and sleep are massivly overlooked. A lot of guys aim for 2.2 grams of protein per kg of bodyweight and for 8 hours of sleep. Ive never really bothered to much looking at macros as long as i hit my calories and protein i was happy, no doubt i could look better had i hit macros and all that bs but i enjoy a life aswell.
Limit the booze, if you are a big beer drinker try and substitute with spirits, lower cals and all that.
Compund movements are best for overall strength and putting on size. Think Squat, bench and deadlift.Any cardio do before you lift.
Starting strength is a grear beginner program. Mon Wed Fri 5 sets of 5 stuff.
This push pull legs stuff for begginers Ive never liked.
Run the 5x5, get a basic level of strength and your cns used to moving weights again, then you can look at more complacated programs.
However.... Test starts, if it hasnt already drop around your age so massive gainzz will elude you. Unless you want to jump some sort of cycle or trt.
You will however be able to look and feel far better than those younger than you who do not workout.
You will also youll be stronger, and feel more confident.
As has been said listen to your body, if on certain days due to a niggle you unable to perform compund movements with the barbell substitute with machines, leg press and pec dec.
Lift weights for your health and enjoyment and and not neccesarily to break prs, leave that to the guys in the 20s. stay injury free and be lifting for a long time to come.
Thanks for the advice. I really don't mind if others want to jump on this thread if in a similar position, never better to see others wanting to improve themselves!
About 3 years ago, i trained hard at cycling and really made some significant gains in power (FTP went from 200 to 280 @ 154lbs weight) and recovery although I couldn't maintain it with kids, work etc. I did get that self made guilt of the routine of training though which after about a year faded.
I think I need some guidance on deadlifts as I really don't want to injure my back, squats im good with.
Do I need to start taking protein now or is that once get beyond the beginner level? I'm not interested in trt or putting anything into my body that has unpleasant side effects. Simply getting a good natural physique is my aim.
About 3 years ago, i trained hard at cycling and really made some significant gains in power (FTP went from 200 to 280 @ 154lbs weight) and recovery although I couldn't maintain it with kids, work etc. I did get that self made guilt of the routine of training though which after about a year faded.
I think I need some guidance on deadlifts as I really don't want to injure my back, squats im good with.
Do I need to start taking protein now or is that once get beyond the beginner level? I'm not interested in trt or putting anything into my body that has unpleasant side effects. Simply getting a good natural physique is my aim.
68 here and still bouncing around a gym.
Decided to get into shape when I was 48, it came in useful for work. Kept up the gym work when possible but wasn't always possible to do so. Retired at 63 and had got a bit soggy around the edges so started back to the gym.
One visit chest and triceps. next visit back and biceps then next one is legs and shoulders. It works.
Re protein powders...not needed for the average gym goer. It's all marketing. Your body can get all the protein it'll ever need from a good eating plan.
Suggest going on Amazon and looking for a book called 'The Abs Diet', written by the US editor of Mens Health magazine. That will tell you all you need to know re eating properly.
Decided to get into shape when I was 48, it came in useful for work. Kept up the gym work when possible but wasn't always possible to do so. Retired at 63 and had got a bit soggy around the edges so started back to the gym.
One visit chest and triceps. next visit back and biceps then next one is legs and shoulders. It works.
Re protein powders...not needed for the average gym goer. It's all marketing. Your body can get all the protein it'll ever need from a good eating plan.
Suggest going on Amazon and looking for a book called 'The Abs Diet', written by the US editor of Mens Health magazine. That will tell you all you need to know re eating properly.
Lots of good comments already
In my experience strength is a good goal and definitely attainable, I started doing deadlifts at around 40 and found together with yoga kept back pain at bay.
Stronger now than my younger days but due to my love of food I’m carrying more weight of the wrong kind. 40 did seem to relate to storing more fat.
One thing I’d recommend that is often overlooked if mobility, I believe (along with others I’ve listened too) that as we age the lack of mobility is what makes us feel old unable to do some things.
Mixing mobility and strength training of the major muscle groups along. Maybe 3 days of strength and not to fatigue and different levels of mobility/yoga most days.
There is a YouTube channel called “strength side” which introduces mobility.
If you schedule is tight then aim for 10mins first and see if that extends to 20 then 40.
Story time:
Seeing as this is PH, a little car story. The Alfa got a flat on a dual carriageway so pulled over into a safe place and tired to get the tyre off, I was struggling, I called recovery and the usual 1hour plus wait was mentioned. I’d thought I’d try again, realised I could use the bar like doing deadlifts, using my legs to drive, boom got the 2 sticky bolts off, cancelled the call out and told colleagues at work deadlifts saved me
In my experience strength is a good goal and definitely attainable, I started doing deadlifts at around 40 and found together with yoga kept back pain at bay.
Stronger now than my younger days but due to my love of food I’m carrying more weight of the wrong kind. 40 did seem to relate to storing more fat.
One thing I’d recommend that is often overlooked if mobility, I believe (along with others I’ve listened too) that as we age the lack of mobility is what makes us feel old unable to do some things.
Mixing mobility and strength training of the major muscle groups along. Maybe 3 days of strength and not to fatigue and different levels of mobility/yoga most days.
There is a YouTube channel called “strength side” which introduces mobility.
If you schedule is tight then aim for 10mins first and see if that extends to 20 then 40.
Story time:
Seeing as this is PH, a little car story. The Alfa got a flat on a dual carriageway so pulled over into a safe place and tired to get the tyre off, I was struggling, I called recovery and the usual 1hour plus wait was mentioned. I’d thought I’d try again, realised I could use the bar like doing deadlifts, using my legs to drive, boom got the 2 sticky bolts off, cancelled the call out and told colleagues at work deadlifts saved me
Injury avoidance will be your biggest tool. Despite how you feel, your recovery just isn't like that of your younger self.
Good discipline for stretching (dynamic) before and after (static), and maybe even including yoga as part of your weekly routine. It'll pay dividends in the long run as you'll be more flexible in your muscle movements and able to avoid injury better.
Plus good diet and exercise.
Good discipline for stretching (dynamic) before and after (static), and maybe even including yoga as part of your weekly routine. It'll pay dividends in the long run as you'll be more flexible in your muscle movements and able to avoid injury better.
Plus good diet and exercise.
I turned 40 in March and in July I started getting back into the gym again, I saw again because I was into it in a big way from about 18 to 25 but then I got married, bought a house which needed renovation then kids came along and I basically gave up, I got back into it because I was running and injured my knee so needed to find exercise elsewhere.
Im now loving being in the gym, there every other day including weekends and my strength has increased significantly over the last few months as has my body shape, I have trimmed down a lot around the mid section and built muscle. where I want it.
I'm not sure if I had an advantage having done it earlier in life or not.
I use Creatine and Protein and I find it helps on the nutrition side but then again I used them previously too, I guess if you eat a high protein diet anyway it's maybe not needed. I would absolutely stay away from anything more than that though
Im now loving being in the gym, there every other day including weekends and my strength has increased significantly over the last few months as has my body shape, I have trimmed down a lot around the mid section and built muscle. where I want it.
I'm not sure if I had an advantage having done it earlier in life or not.
I use Creatine and Protein and I find it helps on the nutrition side but then again I used them previously too, I guess if you eat a high protein diet anyway it's maybe not needed. I would absolutely stay away from anything more than that though
Easy ways to up protein
Chicken, rice and broccoli. about 100g of protein, I ate every day as it made getting the rest much easier.
Almonds. snack, carry around, easy
Tinned tuna, eat from tin.Less to wash up, easy
Eggs, i could only make scrambled, quick, easy, good protein.
Greek yoghurt and oats, quick easy
Protein shake, easy also full of vitamins and other stuff these days.. maybe even sarms llike ostarine if your lucky. SW
Trenbolone sandwiches...no no.. i joke i do.
I am useless in the kitchen and could never be bothered to spend ages cooking. Stuff from the above made hitting protein and calories super easy. Yes it was boring, but i wanted to lift heavy as possible, and until recently everything else came second.
Im not pushing in the gym so im down to maybe 1.2g of protein per kg and 3 day split.
Feel great so you can definetly get away with less.
Chicken, rice and broccoli. about 100g of protein, I ate every day as it made getting the rest much easier.
Almonds. snack, carry around, easy
Tinned tuna, eat from tin.Less to wash up, easy
Eggs, i could only make scrambled, quick, easy, good protein.
Greek yoghurt and oats, quick easy
Protein shake, easy also full of vitamins and other stuff these days.. maybe even sarms llike ostarine if your lucky. SW
Trenbolone sandwiches...no no.. i joke i do.
I am useless in the kitchen and could never be bothered to spend ages cooking. Stuff from the above made hitting protein and calories super easy. Yes it was boring, but i wanted to lift heavy as possible, and until recently everything else came second.
Im not pushing in the gym so im down to maybe 1.2g of protein per kg and 3 day split.
Feel great so you can definetly get away with less.
Evanivitch said:
Injury avoidance will be your biggest tool. Despite how you feel, your recovery just isn't like that of your younger self.
Good discipline for stretching (dynamic) before and after (static), and maybe even including yoga as part of your weekly routine. It'll pay dividends in the long run as you'll be more flexible in your muscle movements and able to avoid injury better.
Plus good diet and exercise.
Very good advice there.Good discipline for stretching (dynamic) before and after (static), and maybe even including yoga as part of your weekly routine. It'll pay dividends in the long run as you'll be more flexible in your muscle movements and able to avoid injury better.
Plus good diet and exercise.
Yo can build muscle, but go at it like a 19 year old you will hurt yourself, it all still works at any age and the main things are diet and hard work, sure its not quite the same but you have other advantages.
Love getting off the pull down or something and some young lads get on and wonder why they cant lift it after grandad got off, dad strength is a thing and can last well into old age. There are some very strong old fellers.
jolly good fun! I suck, but am getting betterI am not a fitness coach or anything like that, but I am 51 and work out and can say for me the biggest thing is making sure you don't injure yourself. Warming up properly and not going mad with weight are definitely two things I wish I had listened to - tore my shoulder and elbow and took nearly a year to heal properly, utter nightmare and put me back at square one. And if you feel something 'going' stop immediately; I am terrified of my shoulder going again now and preventing training again.
I considered CrossFit but I work shifts so sticking to set days and times is no good for me. Most of my time off is during the day through the week. It also means I never get solid 8 hours of sleep. It can help with fasting to lose weight as I can eat a meal at 8 o clock at night and not eat until 12 or 1pm the next day. Obviously with weight training the idea is of weight gain rather than cut.
Thanks for the dietary advice, quite surprising how easy it is to get protein. I probably do need to eat more chicken. I already eat my fair share of nuts/seeds and eggs.
Thanks for the dietary advice, quite surprising how easy it is to get protein. I probably do need to eat more chicken. I already eat my fair share of nuts/seeds and eggs.
J4CKO said:
Evanivitch said:
Injury avoidance will be your biggest tool. Despite how you feel, your recovery just isn't like that of your younger self.
Good discipline for stretching (dynamic) before and after (static), and maybe even including yoga as part of your weekly routine. It'll pay dividends in the long run as you'll be more flexible in your muscle movements and able to avoid injury better.
Plus good diet and exercise.
Very good advice there.Good discipline for stretching (dynamic) before and after (static), and maybe even including yoga as part of your weekly routine. It'll pay dividends in the long run as you'll be more flexible in your muscle movements and able to avoid injury better.
Plus good diet and exercise.
Yo can build muscle, but go at it like a 19 year old you will hurt yourself, it all still works at any age and the main things are diet and hard work, sure its not quite the same but you have other advantages.
Love getting off the pull down or something and some young lads get on and wonder why they cant lift it after grandad got off, dad strength is a thing and can last well into old age. There are some very strong old fellers.
He pretty much says the above , far better to lift a bit less but more regularly than trying to keep up with the youngsters getting injured and taking ages to mend.
I'm 47 and now do a full body routine 3 times a week including a 5k blast on the treadmill and then a 6 mile and 10 plus mile run on sundays and that seems to do the trick.
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