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Weight training in your 40s advice
Posted on 9/4/20 at 6:53 pm
Posted on 9/4/20 at 6:53 pm
Guys in their 40s that still weight train for tone and bulk....how have your workouts changed? Or have they?
Can’t seem to get the same benefit as before and losing size and muscle
Thanks
Can’t seem to get the same benefit as before and losing size and muscle
Thanks
This post was edited on 9/4/20 at 6:55 pm
16
Posted on 9/4/20 at 7:12 pm to Xcalibur2017
You’re never too old to lift heavy as long as you take care of yourself IMO.
Heavy for a 70 year old will probably be different than for a 20 year old fwiw.
Heavy for a 70 year old will probably be different than for a 20 year old fwiw.
Posted on 9/4/20 at 7:31 pm to Xcalibur2017
I’m 60 my routine is 3 days a week never back to back . First 30 mins yoga stretches always . I do high reps of low weight . Example 25# dumbbell curls 3 sets of 20 each arm . 125# bench 3 sets 10 ..... Mostly just pushes and pulls for me . Never ever try and work thru pain . My fear is hurting myself and having to stop . Been doing this religiously for 20 years . Not interested in getting big just want to stay fit .
Go gettem Tiger
Go gettem Tiger
Posted on 9/4/20 at 9:33 pm to Xcalibur2017
I’m 44 and do some form of LP lifts three times a week. Mix in a yoga class and a long (for me run). I stay sore but don’t get injured. The yoga is essential for me to stay feeling good. I don’t make as much progress as before but I also don’t push myself as hard.
I’m more focused on diet. I try to eat green as much as possible and don’t eat dairy or red meat. I find I feel better mentally if I’m eating well and that’s the big secret to productivity in the gym for. Motivation to lift hard and heavy.
I’m more focused on diet. I try to eat green as much as possible and don’t eat dairy or red meat. I find I feel better mentally if I’m eating well and that’s the big secret to productivity in the gym for. Motivation to lift hard and heavy.
This post was edited on 9/4/20 at 9:38 pm
Posted on 9/5/20 at 5:16 am to Xcalibur2017
I’m not quite 40 yet, but I saw Joe DeFranco’s recommendation to reverse your training sessions - start with accessory movements and do big compound lifts last. That’s been great, I might lift a bit less on the big lifts, but I’m super warmed up.
My main advice is taking warmup and cool down seriously, my warmups are practically a workout
My main advice is taking warmup and cool down seriously, my warmups are practically a workout
Posted on 9/5/20 at 7:10 am to Xcalibur2017
Lifting heavy is preferable for all around benefits as long as you use good form. You are going to get much more out of 3 sets of 5 at 70-80% of your one rep max in multi joint lifts than 3 sets of 20 curls. If you like doing bicep curls and one arm rows, they aren’t going to hurt you, but I would never waste my time doing tons of high rep isolation exercises regardless of whether I am 20 or 80. You are actually more likely to get overuse injuries and muscle imbalances that way.
This post was edited on 9/5/20 at 7:14 am
Posted on 9/5/20 at 7:35 am to Xcalibur2017
I only skimmed the thread, but I don’t think I saw any mention of mobility work.
Really all lifters should be performing mobility exercises starting at a young age. It helps maintain good form and prevents injury.
This is especially important as we age.
I’m trying to switch my mindset to being focused primarily on mobility with heavy lifting and running as supplemental. But I have a lot of mobility issues that need to be addressed.
Really all lifters should be performing mobility exercises starting at a young age. It helps maintain good form and prevents injury.
This is especially important as we age.
I’m trying to switch my mindset to being focused primarily on mobility with heavy lifting and running as supplemental. But I have a lot of mobility issues that need to be addressed.
Posted on 9/5/20 at 8:48 am to StringedInstruments
StringedInstruments,
I agree and mobility really is a focus for me.
My wife says she has no thing as a 65 year old patient. They are either active, have great mobility, physically fit and happy like a 40 year old. The other side of the spectrum is the big belly, can't touch toes, no energy and lives like an 80 year old.
When we get to 28-40 it really seems like we have to start treating lifting/running/crossfit/whatever you choose as a long-term investment..very long term investment.
I love my father-in-law and he worked very ,very hard in the oil field from 18- 55 having a lucrative career. His dreams of traveling, hunting, and everything else is gone. He is not mobile, he isn't healthy, and has "accepted his fate" of sitting on the coach watching news and struggling to get into his truck. A whole career of work for naught. He invested perfectly well with money but he neglected his body and is dead in the water.
Not to get on an internet soapbox but we can't let that happen to us,our spouses, children, and grandchildren. The poor guy can't do Disney with his granddaughter and that really hurts him.
I agree and mobility really is a focus for me.
My wife says she has no thing as a 65 year old patient. They are either active, have great mobility, physically fit and happy like a 40 year old. The other side of the spectrum is the big belly, can't touch toes, no energy and lives like an 80 year old.
When we get to 28-40 it really seems like we have to start treating lifting/running/crossfit/whatever you choose as a long-term investment..very long term investment.
I love my father-in-law and he worked very ,very hard in the oil field from 18- 55 having a lucrative career. His dreams of traveling, hunting, and everything else is gone. He is not mobile, he isn't healthy, and has "accepted his fate" of sitting on the coach watching news and struggling to get into his truck. A whole career of work for naught. He invested perfectly well with money but he neglected his body and is dead in the water.
Not to get on an internet soapbox but we can't let that happen to us,our spouses, children, and grandchildren. The poor guy can't do Disney with his granddaughter and that really hurts him.
Posted on 9/5/20 at 11:56 am to Xcalibur2017
I blew out 3 discs in my back last year from competitive powerlifting. I do my same routine as before, minus back squats and deads. I subbed out for barbell front squats. Cut out deadlifts completely unfortunately. I go lighter too now and just get more reps and do more cardio. I’ve lost some good weight and toned up. I started that this year actually. Went from 220 lbs to 193 at one point and have maintained.
Posted on 9/5/20 at 5:20 pm to Xcalibur2017
41yo here. i still xfit the prescribed workouts with the younguns. i do not push it that hard however. i could i believe with more time to warmup but i do what i can in an hour. mobility is the most important thing to me. i still do yoga periodically (pre-covid and plan to return).
if your losing muscle but lifts havent changed, i recommend eating more clean meat and cutting out booze, carbs, sweets. im sure that to keep the body you have as a younger man, you have to work harder at everything
if your losing muscle but lifts havent changed, i recommend eating more clean meat and cutting out booze, carbs, sweets. im sure that to keep the body you have as a younger man, you have to work harder at everything
Posted on 9/5/20 at 5:57 pm to BeachDude022
Why not use a hex bar now?
This post was edited on 9/5/20 at 11:25 pm
Posted on 9/5/20 at 8:19 pm to Xcalibur2017
I’m 53 and train CrossFit 4-5 times per week. 2-3 times are strength focused and 2 times are cardio focused. All strengthen the core which is important as you age. I really enjoy it and enjoy the coaches and others who train with me.
Posted on 9/6/20 at 6:32 am to Prosecuted Collins
quote:
don’t eat dairy or red meat
Why?
Posted on 9/6/20 at 9:25 am to LSUfan20005
quote:
I’m not quite 40 yet, but I saw Joe DeFranco’s recommendation to reverse your training sessions - start with accessory movements and do big compound lifts last. That’s been great, I might lift a bit less on the big lifts, but I’m super warmed up.
I’m not quite 40 either, but this is what I’ve been doing for a while- Pre exhausting the muscles before the compound lifts. It works great for hypertrophy and feels great on the joints
It sucks not being able to hop right into the core lifts, but it is what it is. I also find warning up with light cardio (incline walking on treadmill or bike) for 15-20 minutes before lifting helps greatly as well
Posted on 9/6/20 at 11:43 am to jennyjones
I’m running 5/3/1 through the end of the month before moving to Squatober.
If Bench or OHP is the main lift I do a 20 min upper body HIIT before I lift.
If Deads or Squat is the main lift I do a 20 min lower body HIIT before.
Now, being that 5/3/1 is a strength program, I realize it doesn’t make sense to strain myself before my main lift but honestly I feel like I get a full warm-up, my muscles are totally activated and it’s better to do that and miss a rep or two on my + set than to push it to the max and hurt myself because I’m not really ready to go yet.
If Bench or OHP is the main lift I do a 20 min upper body HIIT before I lift.
If Deads or Squat is the main lift I do a 20 min lower body HIIT before.
Now, being that 5/3/1 is a strength program, I realize it doesn’t make sense to strain myself before my main lift but honestly I feel like I get a full warm-up, my muscles are totally activated and it’s better to do that and miss a rep or two on my + set than to push it to the max and hurt myself because I’m not really ready to go yet.
This post was edited on 9/6/20 at 11:44 am
Posted on 9/7/20 at 3:55 pm to Xcalibur2017
I’m 45 and hit a PR of 370 on bench the other day. I’m the strongest I’ve ever been right now so just because you are in your 40s doesn’t mean you can’t lift heavy.
Posted on 9/7/20 at 4:22 pm to Xcalibur2017
They haven't.
Pay attention to your joints and stay aggressive. If a joint bitches, listen to it. Being tough is where you get in trouble
Pay attention to your joints and stay aggressive. If a joint bitches, listen to it. Being tough is where you get in trouble
Posted on 9/8/20 at 6:39 am to prplhze2000
I’m 38 and have never stretched and do just 1 warm up set per exercise. Stretching is a waste of time for me, I’ve never pulled a muscle working out. The key to not getting hurt is not lifting more than you can handle and doing a high rep first set, that’s the best stretching you can do
I would even argue stretching may cause pulled muscles.
I would even argue stretching may cause pulled muscles.
This post was edited on 9/8/20 at 6:41 am
Posted on 9/8/20 at 9:35 pm to Xcalibur2017
quote:
Can’t seem to get the same benefit as before and losing size and muscle
Are you eating enough?
I’m 44 and stronger than I was at 34 by a lot. Started working out regularly when I woke up 39, about to turn 40, fat, and soft. Decided I wasn’t going to waste any more good years feeling like crap (both mentally and physically).
Biggest thing for me was breaking through mental barriers and learning that my body could do more than I thought. Kind of like running 3 miles seems impossible if you’ve only ever done 1. Then you do 3 and pretty soon it’s 5 and so on.
If you take care of your body you should continue to progress. It’s the only way to fight Father Time. Granted, you may have some lulls, but like the stock market if you stay at it the peaks and valleys tend to trend upwards over time.
There are a lot of knowledgeable guys and gals on this board, but if I had one piece of advice to offer, it would be to work out your legs like a motherfricker.
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