Working out in your 30s
Discussion
I’ve been working out on and off since my early twenties, with limited success. I don’t push myself hard enough, and I don’t maintain a clean caloric surplus diet with enough protein.
I also think I have a genetic predisposition to not build muscle. Despite a healthy frame of 6’2 and 175lb, I have always been behind my peers in strength, exercise or sport.
Excuses aside, I’ve noticed how I’m probably one of the older people in my gym (33). I’ve also heard and read compliments about how someone is “in great shape, for their age”, only to realise they are 35.
It’s got me wondering, is gaining muscle and keeping in shape tangibly harder in your 30s than in your 20s? If it is, what's different and what can be done to minimise the difference?
I’d be interested in knowing from the more physically talented amongst you, what your experiences were as you got older.
I also think I have a genetic predisposition to not build muscle. Despite a healthy frame of 6’2 and 175lb, I have always been behind my peers in strength, exercise or sport.
Excuses aside, I’ve noticed how I’m probably one of the older people in my gym (33). I’ve also heard and read compliments about how someone is “in great shape, for their age”, only to realise they are 35.
It’s got me wondering, is gaining muscle and keeping in shape tangibly harder in your 30s than in your 20s? If it is, what's different and what can be done to minimise the difference?
I’d be interested in knowing from the more physically talented amongst you, what your experiences were as you got older.
I wouldn’t say I was “physically talented” or ever want to 
, but I have been going to the gym regularly from 24-35 and the key is to do different things. I should add that I am not an expert, I just like going....
It’s probably true to say it is harder now, but in a way it’s also easier. The body gets used to it, but i’m not looking forward to going back next week! It will take many weeks/months to get back to where I was last year.
I do find I injure myself more now and end up in pain for longer, but overall I would say it feels better now.
I have people in my gym who are 50+ and some are very strong. I don’t think age is that important.
, but I have been going to the gym regularly from 24-35 and the key is to do different things. I should add that I am not an expert, I just like going....It’s probably true to say it is harder now, but in a way it’s also easier. The body gets used to it, but i’m not looking forward to going back next week! It will take many weeks/months to get back to where I was last year.
I do find I injure myself more now and end up in pain for longer, but overall I would say it feels better now.
I have people in my gym who are 50+ and some are very strong. I don’t think age is that important.
Edited by T5SOR on Monday 5th April 19:10
33 is 10 years younger than I am and I don't feel past it yet, even if recovery sometimes takes longer.
It depends on your aims. You are probably not going to become a world champion if you are only starting now, but very few people do anyway.
Being lean and capable are important. I wouldn't worry too much about other people being more muscular/stronger in the gym. Do you do any sports or activities?
We are all different and it is worth noting that most British people of all ages are in terrible condition, so you are already in a better state than a large majority.
It depends on your aims. You are probably not going to become a world champion if you are only starting now, but very few people do anyway.
Being lean and capable are important. I wouldn't worry too much about other people being more muscular/stronger in the gym. Do you do any sports or activities?
We are all different and it is worth noting that most British people of all ages are in terrible condition, so you are already in a better state than a large majority.
With every year that passes, after your 20s, building new muscle / strength becomes harder and harder.
Everyone is a little different in their predisposition to be muscular and strong, but the sliding slope downwards is the same.
As you age, recovery is also longer, adding to the difficulty, as it stops you training so hard.
If you go to weightlifting gyms, you’ll find very few people going all out, after 30ish. Carrying injuries becomes the norm unfortunately. Bones decline in density and tendons weaken.
(If you go to the gym in your 30s for the first time, you would gain a bit for sure, but this would plateau more quickly than at a younger age)
What you can do though, is keep what you HAVE got and dramatically slow the decline. Strength is easier to keep, than speed, or flexibility.
As mentioned, there are loads of older power lifters in the 40-50s, still moving weights that most wouldn’t budge. They earned this strength while they were younger though.
The best thing to do, is keep active. Move more, lift things and stretch things at moderate+ levels, while eating sensibly and sleeping. Keep drinking, smoking and other substances to an absolute minimum of course.
It sounds like you’re self aware and realistic already, so just keep on keeping in and be a good version of yourself
You’re already in much better condition, that if you’d not been undertaking your moderate gym sessions
Everyone is a little different in their predisposition to be muscular and strong, but the sliding slope downwards is the same.
As you age, recovery is also longer, adding to the difficulty, as it stops you training so hard.
If you go to weightlifting gyms, you’ll find very few people going all out, after 30ish. Carrying injuries becomes the norm unfortunately. Bones decline in density and tendons weaken.
(If you go to the gym in your 30s for the first time, you would gain a bit for sure, but this would plateau more quickly than at a younger age)
What you can do though, is keep what you HAVE got and dramatically slow the decline. Strength is easier to keep, than speed, or flexibility.
As mentioned, there are loads of older power lifters in the 40-50s, still moving weights that most wouldn’t budge. They earned this strength while they were younger though.
The best thing to do, is keep active. Move more, lift things and stretch things at moderate+ levels, while eating sensibly and sleeping. Keep drinking, smoking and other substances to an absolute minimum of course.
It sounds like you’re self aware and realistic already, so just keep on keeping in and be a good version of yourself
You’re already in much better condition, that if you’d not been undertaking your moderate gym sessions
Red 5 said:
The best thing to do, is keep active. Move more, lift things and stretch things at moderate+ levels, while eating sensibly and sleeping. Keep drinking, smoking and other substances to an absolute minimum of course.
Yes. Good, simple advice. Maintain yourself. So many older people struggle to get off the floor or carry heavy objects at the shops, let alone doing DIY or heavy gardening. Personally, I now enjoy doing a range of training and different activities. I'm enjoying it and learning new skills, even if I don't often compete at things.
33 is 25 years younger than I am and I don't feel past it yet, even if recovery sometimes takes longer.
MC Bodge said:
It depends on your aims. You are probably not going to become a world champion if you are only starting now, but very few people do anyway.
Being lean and capable are important. I wouldn't worry too much about other people being more muscular/stronger in the gym. Do you do any sports or activities?
We are all different and it is worth noting that most British people of all ages are in terrible condition, so you are already in a better state than a large majority.
I couldn't agree more, Don't measure yourself by how you see others. You are well on the way to understanding what works for you. Take the long view and plan to enjoy a lifetime of staying light and agile.Being lean and capable are important. I wouldn't worry too much about other people being more muscular/stronger in the gym. Do you do any sports or activities?
We are all different and it is worth noting that most British people of all ages are in terrible condition, so you are already in a better state than a large majority.
SkinnyPete said:
I’ve been working out on and off since my early twenties, with limited success. I don’t push myself hard enough, and I don’t maintain a clean caloric surplus diet with enough protein.
I also think I have a genetic predisposition to not build muscle. Despite a healthy frame of 6’2 and 175lb, I have always been behind my peers in strength, exercise or sport.
Excuses aside, I’ve noticed how I’m probably one of the older people in my gym (33). I’ve also heard and read compliments about how someone is “in great shape, for their age”, only to realise they are 35.
It’s got me wondering, is gaining muscle and keeping in shape tangibly harder in your 30s than in your 20s? If it is, what's different and what can be done to minimise the difference?
I’d be interested in knowing from the more physically talented amongst you, what your experiences were as you got older.
Loads of youngsters train now, with variable results. Insta generation. I think test levels decrease after 31 years old in males. Every little helps I also think I have a genetic predisposition to not build muscle. Despite a healthy frame of 6’2 and 175lb, I have always been behind my peers in strength, exercise or sport.
Excuses aside, I’ve noticed how I’m probably one of the older people in my gym (33). I’ve also heard and read compliments about how someone is “in great shape, for their age”, only to realise they are 35.
It’s got me wondering, is gaining muscle and keeping in shape tangibly harder in your 30s than in your 20s? If it is, what's different and what can be done to minimise the difference?
I’d be interested in knowing from the more physically talented amongst you, what your experiences were as you got older.
Staying in shape and developing muscles as we age doesn't need to be difficult as long as we adapt our regimes as we age.
My biggest downfall in my 40s was not accepting that I couldn't do what I could in my 20s and 30s. I tried and tried to lift heavy and kept pushing myself to the limit. I didn't allow ample time for recovery either. I've caused a fair few injuries over the years by not accepting I'm getting older.
I now adopt the mantra of less weight but more reps, with ample days off! And eat well. Sleep is important too.
Even the professional sports players in their 30s adapt their fitness regime as they are unable to punish their bodies as they did in their 20s.
My biggest downfall in my 40s was not accepting that I couldn't do what I could in my 20s and 30s. I tried and tried to lift heavy and kept pushing myself to the limit. I didn't allow ample time for recovery either. I've caused a fair few injuries over the years by not accepting I'm getting older.
I now adopt the mantra of less weight but more reps, with ample days off! And eat well. Sleep is important too.
Even the professional sports players in their 30s adapt their fitness regime as they are unable to punish their bodies as they did in their 20s.
Good grief. I can understand threads about training in your 40s and 50s but 30s?
the 30s are when a man is in his physical prime. Ignore the facts that athletes and sportsman usually decline in their 30s as they are not typical of the general population. Athletes, gymnasts footballers etc have all been pushed hard since they were children and the decline is mainly a result of mental and physical fatigue and the accumulation of injuries.
You have the building blocks to be better than you have ever been. I reached my physical peak at about 33-38 and it has been a slow decline from there.
the 30s are when a man is in his physical prime. Ignore the facts that athletes and sportsman usually decline in their 30s as they are not typical of the general population. Athletes, gymnasts footballers etc have all been pushed hard since they were children and the decline is mainly a result of mental and physical fatigue and the accumulation of injuries.
You have the building blocks to be better than you have ever been. I reached my physical peak at about 33-38 and it has been a slow decline from there.
272BHP said:
Good grief. I can understand threads about training in your 40s and 50s but 30s?
the 30s are when a man is in his physical prime. Ignore the facts that athletes and sportsman usually decline in their 30s as they are not typical of the general population. Athletes, gymnasts footballers etc have all been pushed hard since they were children and the decline is mainly a result of mental and physical fatigue and the accumulation of injuries.
You have the building blocks to be better than you have ever been. I reached my physical peak at about 33-38 and it has been a slow decline from there.
I think any of us can reach our physical peaks at almost any ages. That’s more relative though, as we all live our lives in different states. So 33-38 is a personal and individual experience to you only. the 30s are when a man is in his physical prime. Ignore the facts that athletes and sportsman usually decline in their 30s as they are not typical of the general population. Athletes, gymnasts footballers etc have all been pushed hard since they were children and the decline is mainly a result of mental and physical fatigue and the accumulation of injuries.
You have the building blocks to be better than you have ever been. I reached my physical peak at about 33-38 and it has been a slow decline from there.
You were still more prone to injury, with less bone density, slower reflexes and dramatically lower test levels.
You just did a good job of your conditioning with certain goals in mind
Don’t ignore medical and biological science though. The drop of testosterone in males, starts after teenage years. Everything slows down from that point onwards and we then live artificially long modern lives.
This is EXACTLY why the higher impact or cardio vascular demanding the sport, or the faster responses responses required, see athletes competing at their peak in their 20s, then drop off in their early 30s.
It is NOT because their bodies are all worn out by then!
Well known Athletes and sportsman started from a more advantageous genetic foundation, then build that to higher peaks than any mere mortals can ever achieve.
Their downward slope comes from such heights. They might be an uncompetitive tennis player as their 30s roll on, but they will still be hard for keen amateurs to beat, into their 70s.
There are instances where experience can trump absolute speed, like a goalie. They play on way longer than other players.
Strength and endurance are easier to hang onto, than reflexes and recovery speeds, so you will see older practitioners in power events, where the best in class actually need 20-30 years to build sufficient strength.
I think it’s mad someone should even worry about working out in your 30’s- it’s really no different, in real terms, than in your 20’s. Powerlifters, for example, have their peak performance at around 35 (based on results)
As at any age though, sensible training, and recovery thats suits the individual, should be implemented.
As at any age though, sensible training, and recovery thats suits the individual, should be implemented.
didelydoo said:
I think it’s mad someone should even worry about working out in your 30’s- it’s really no different, in real terms, than in your 20’s. Powerlifters, for example, have their peak performance at around 35 (based on results)
As at any age though, sensible training, and recovery thats suits the individual, should be implemented.
I agree, there’s no need to worry As at any age though, sensible training, and recovery thats suits the individual, should be implemented.
Just get on with the moderate training and enjoy being only in your 30s
SkinnyPete said:
I’ve been working out on and off since my early twenties, with limited success. I don’t push myself hard enough, and I don’t maintain a clean caloric surplus diet with enough protein.
What is it that you are aiming to do?And if you are telling us that know that you are not training as you think you should, why are you surprised if you are not achieving it?
MC Bodge said:
What is it that you are aiming to do?
And if you are telling us that know that you are not training as you think you should, why are you surprised if you are not achieving it?
I think that has to be the most important question.And if you are telling us that know that you are not training as you think you should, why are you surprised if you are not achieving it?
If you just want to stay in shape, its not rocket science, just keep moving, lift heavy things, eat a varied, mindful diet, and stop obsessing over getting a six pack or blown up biceps.
If you want something else, then you're going to have to work for it. If you're aiming for a bodybuilder type physique then just be aware that you will have to work really hard and, potentially, make many compromises in your life. If you want to be a fast runner, just keep doing that, practice makes perfect, and so on...
And if its any consolation OP, I'm in my early 40s and a fat b
d, so take my advice as you will 
SlimJim16v said:
Stopping the trafficAs others have said... what you want to achieve is important.
For me, after a lifetime of bang average footballing (and a gap of doing sod all exercise from 25-30) I started running in my mid 30's. Recorded my best times at 43. With age has come injuries because I don't listen to my body but I'm getting better at that and hopefully will eke out a few more years of decent performance yet.
For me, after a lifetime of bang average footballing (and a gap of doing sod all exercise from 25-30) I started running in my mid 30's. Recorded my best times at 43. With age has come injuries because I don't listen to my body but I'm getting better at that and hopefully will eke out a few more years of decent performance yet.
mcelliott said:
SlimJim16v said:
Stopping the trafficI know it’s different but cardio was always my form of exercise. I kept improving at running until I was 37 when I got glandular fever.
Managed a sub twenty minute five k which is a good benchmark. You’ve got at least another ten years of being able to consistently train and make improvements.
Another thing to consider is that you’re going to be lapping/out lifting all the guys sat on the sofa at home. You want to stay fit and healthy you don’t need to be a world beater.
Managed a sub twenty minute five k which is a good benchmark. You’ve got at least another ten years of being able to consistently train and make improvements.
Another thing to consider is that you’re going to be lapping/out lifting all the guys sat on the sofa at home. You want to stay fit and healthy you don’t need to be a world beater.
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