Working out in your 30s
Discussion
TheJimi said:
Vanishingly few people are born with truly great genetics.
Rather, the vast, vast majority of people who are, as you put it, "physically talented", have trained like hell, and nailed their nutrition to get where they are. Some have used PEDS, some haven't, but the baseline is that they've put the work in.
You haven't. That's pretty much it.
If you're now thinking "oh s
t, I'm in my 30's and not in the condition I want to be!" - don't think that.
Get your head down and get into the condition you want to be in.
Or look for excuses.
Your call, dude.
When it comes to training, and doing it well- you can have excuses or you can have results- but not both. Rather, the vast, vast majority of people who are, as you put it, "physically talented", have trained like hell, and nailed their nutrition to get where they are. Some have used PEDS, some haven't, but the baseline is that they've put the work in.
You haven't. That's pretty much it.
If you're now thinking "oh s
t, I'm in my 30's and not in the condition I want to be!" - don't think that. Get your head down and get into the condition you want to be in.
Or look for excuses.
Your call, dude.
Edited by TheJimi on Sunday 11th April 01:10
SkinnyPete said:
If it were easy as clicking my fingers, then I'd have the physique of an olympic swimmer.
Unfortunately, the reality is somewhat different, and I just don't have the appetite to consistently consume a surplus of calories.
Still, my diet is very healthy, and my gym routine is consistent. Even if I rarely go harder than eight tenths, I tell myself a bad workout is better than no workout.
We are all different shapes and have internal differences. Very few of us will look like a Men Health model without a lot of effort. Unfortunately, the reality is somewhat different, and I just don't have the appetite to consistently consume a surplus of calories.
Still, my diet is very healthy, and my gym routine is consistent. Even if I rarely go harder than eight tenths, I tell myself a bad workout is better than no workout.
Maybe you should try to change your goals? You may find that you enjoy doing different physical activities more, which makes it easier to work hard at them. Strength training may assist you in those activities and form follows function and all that.
MC Bodge said:
We are all different shapes and have internal differences. Very few of us will look like a Men Health model without a lot of effort.
Maybe you should try to change your goals? You may find that you enjoy doing different physical activities more, which makes it easier to work hard at them. Strength training may assist you in those activities and form follows function and all that.
I cycle fairly frequently, between 10 and 50 miles. I also wakeboard, which uses more muscles than it looks.Maybe you should try to change your goals? You may find that you enjoy doing different physical activities more, which makes it easier to work hard at them. Strength training may assist you in those activities and form follows function and all that.
The gym helps with the latter, but I can't say it makes me a better cyclist.
SkinnyPete said:
MC Bodge said:
We are all different shapes and have internal differences. Very few of us will look like a Men Health model without a lot of effort.
Maybe you should try to change your goals? You may find that you enjoy doing different physical activities more, which makes it easier to work hard at them. Strength training may assist you in those activities and form follows function and all that.
I cycle fairly frequently, between 10 and 50 miles. I also wakeboard, which uses more muscles than it looks.Maybe you should try to change your goals? You may find that you enjoy doing different physical activities more, which makes it easier to work hard at them. Strength training may assist you in those activities and form follows function and all that.
The gym helps with the latter, but I can't say it makes me a better cyclist.
So I thought it was worth updating this thread.
I've been going to the gym fairly consistently since they re-opened, and I've been using the Stronglifts 5x5 app. I've made the most progress I've ever made in all the time I've been working out.
I'm about 6kg heavier now than when I started, and sure some of that will be fat because I've been eating well, but looking in the mirror I see definite improvements. I'm also lifting the heaviest I've ever lifted, and it's quite funny that I notice it's now easier to lift everyday items too.
I'm excited to see what progress I can make over the coming months, but I'm conscious increasing the weight every gym session will plateau as things are getting heavier.
I've been going to the gym fairly consistently since they re-opened, and I've been using the Stronglifts 5x5 app. I've made the most progress I've ever made in all the time I've been working out.
I'm about 6kg heavier now than when I started, and sure some of that will be fat because I've been eating well, but looking in the mirror I see definite improvements. I'm also lifting the heaviest I've ever lifted, and it's quite funny that I notice it's now easier to lift everyday items too.
I'm excited to see what progress I can make over the coming months, but I'm conscious increasing the weight every gym session will plateau as things are getting heavier.
You will plateau and when that happens it helps to add significant variety to your workouts however strength building exercises are only one part of overall fitness. If you expect to progress further and remain injury free you need to aim for improvements in flexibility, co-ordination, power, speed, stamina and core strength. Check out the various Calisthenics channels on YT. At 63 I've been been physically active my whole life. Weights, calisthenics, badminton, cycling, swimming, climbing etc. and did not notice any reduction in physical ability until I hit 58. I am retired now and can highly recommend calisthenics training. Body weight training is both hard work and hard to beat for life long fitness. Good luck in the years ahead.
Lincsls1 said:
AJB88 said:
If its the one I'm thinking about, 1 of the athletes on it has since come out and said he not longer supports the doc.
Fair enough, still I think its worth a watch and then making a personal opinion yourself. If nothing else it gets you thinking.in my 40s now
Was always a 'hard gainer', I'm around 5'9'' and weight was around 60-65 kilos until about 25. Now around 85kg. Contrary to the PH profile I am no master of the universe but benching 110kg quite easily and DL 160kg. Which is decent I think.
If you are trying to bulk up would recommend:
Compound movements - squad, dead lift, bench (db or barbell are both fine), pull ups, farmers walk
Forget accessory movements (flyes etc.), - pointless at the beginner level with the exception of rotator cuff warm up for bench.
Concrete on technique first and the weight will come later
Stay away from machines. Machine help stabilise the weight. You need to stabilise it yourself and learn technique.
Decent rest between sets (2mins)
Don't do 1 million reps - concentrate on 8-12.
Don't go crazy on diet but make sure you have enough protein, around 1g per lb of body weight. Eggs are the cheapest and best source.
Protein shakes are a supplement not a meal.
I find this a good split
day 1 push (chest, tricep)
day 2 pull (back, bicep)
rest day
day 3 shoulders
day 4 legs
rest day
Quality not quantity. Doing 20 sets of bench press is not going to turn you into Arnie, 4/5 sets is fine.
Was always a 'hard gainer', I'm around 5'9'' and weight was around 60-65 kilos until about 25. Now around 85kg. Contrary to the PH profile I am no master of the universe but benching 110kg quite easily and DL 160kg. Which is decent I think.
If you are trying to bulk up would recommend:
Compound movements - squad, dead lift, bench (db or barbell are both fine), pull ups, farmers walk
Forget accessory movements (flyes etc.), - pointless at the beginner level with the exception of rotator cuff warm up for bench.
Concrete on technique first and the weight will come later
Stay away from machines. Machine help stabilise the weight. You need to stabilise it yourself and learn technique.
Decent rest between sets (2mins)
Don't do 1 million reps - concentrate on 8-12.
Don't go crazy on diet but make sure you have enough protein, around 1g per lb of body weight. Eggs are the cheapest and best source.
Protein shakes are a supplement not a meal.
I find this a good split
day 1 push (chest, tricep)
day 2 pull (back, bicep)
rest day
day 3 shoulders
day 4 legs
rest day
Quality not quantity. Doing 20 sets of bench press is not going to turn you into Arnie, 4/5 sets is fine.
It does get harder but in my case it's more life taking over and priorities changing.
In my 20s I trained at the expense of my relationships, to try and get over my physical insecurities from childhood. I was really dedicated, had as much time to spend in the gym as i wanted and with money to spend on exactly what I wanted nutritionally.
In my 30s, with 3 young children, a day job, a side job, a wife and and all the things that go with this, getting to the gym is harder. I have no doubt with the dedication I had previously it would be entirely doable, but I find life as I know it is far more important.
That said, I went to the gym for the first time in near 2 years a month ago....couldn't straighten my arms out fully for a week lol.
In my 20s I trained at the expense of my relationships, to try and get over my physical insecurities from childhood. I was really dedicated, had as much time to spend in the gym as i wanted and with money to spend on exactly what I wanted nutritionally.
In my 30s, with 3 young children, a day job, a side job, a wife and and all the things that go with this, getting to the gym is harder. I have no doubt with the dedication I had previously it would be entirely doable, but I find life as I know it is far more important.
That said, I went to the gym for the first time in near 2 years a month ago....couldn't straighten my arms out fully for a week lol.
I have a customer in his 60’s who is in amazing shape, he’s fking hard as well so I hear from a lot of different people who grew up around the more rough and ready parts of Manchester.
One of my neighbours, let’s call him John, because that’s his name. Well, I’d say he’s late 30’s but more likely early 40’s and he’s shredded
king hard as well so I hear from a lot of different people who grew up around the more rough and ready parts of Manchester. One of my neighbours, let’s call him John, because that’s his name. Well, I’d say he’s late 30’s but more likely early 40’s and he’s shredded
WokkaWokka said:
I have a customer in his 60’s who is in amazing shape, he’s fking hard as well so I hear from a lot of different people who grew up around the more rough and ready parts of Manchester.
One of my neighbours, let’s call him John, because that’s his name. Well, I’d say he’s late 30’s but more likely early 40’s and he’s shredded
So am I, at 57. What's so funny?king hard as well so I hear from a lot of different people who grew up around the more rough and ready parts of Manchester. One of my neighbours, let’s call him John, because that’s his name. Well, I’d say he’s late 30’s but more likely early 40’s and he’s shredded
popeyewhite said:
WokkaWokka said:
I have a customer in his 60’s who is in amazing shape, he’s fking hard as well so I hear from a lot of different people who grew up around the more rough and ready parts of Manchester.
One of my neighbours, let’s call him John, because that’s his name. Well, I’d say he’s late 30’s but more likely early 40’s and he’s shredded
So am I, at 57. What's so funny?king hard as well so I hear from a lot of different people who grew up around the more rough and ready parts of Manchester. One of my neighbours, let’s call him John, because that’s his name. Well, I’d say he’s late 30’s but more likely early 40’s and he’s shredded
There you go, some context. Frankly I find that a little amusing and also quite obviously celebrate that sort of commitment to something he clearly enjoys.
Anyway if the OP reads this, good luck with your endeavours, it is achievable, my neighbour is proof of that, a little extra effort in the right areas and focus on that diet and over time those slight changes in effort will pay dividends.
WokkaWokka said:
Partly that people think it’s not achievable, partly that he’s a family man, full time job, happy wife, always busy and he still finds the time to be in absolute peak physical condition.
There you go, some context.
I fought competitively in my twenties at national level, and in my late thirties started running competitively. I thought I was pretty fit. At the running club there was a high number of very, very fit men in excellent physical condition well into their 40s,50s and 60s. They were family men, employed, married, kids etc. Most also did weights or another form of resistance exercise.They had simply made exercise a lifelong pursuit, and ate a commensurate diet. Just because these types of blokes don't show up in a gym doesn't mean they're rare in some way.There you go, some context.
Parsnip said:
10k PB at 22 - 39:41
10k PB at 34 - 38:22
Getting the PB at 34 was harder than at 22 and took a lot more training. Recovery is also a lot slower - after that 39:41 I would have woken up the next morning and danced a jig across the room. The PB at 34, I creaked about waiting for the rust to fall off of my Achilles tendons and my knees to actually articulate before thinking about stairs.
I'm targeting my first sub 40 10k this year and I'm 45.10k PB at 34 - 38:22
Getting the PB at 34 was harder than at 22 and took a lot more training. Recovery is also a lot slower - after that 39:41 I would have woken up the next morning and danced a jig across the room. The PB at 34, I creaked about waiting for the rust to fall off of my Achilles tendons and my knees to actually articulate before thinking about stairs.
I can totally relate to this, recovery is the issue, I can't run or even do a decent long walk two days on the trot because my feet are borked and my hips are goosed... Cycling and swimming can be done 7 days a week but that's not going to help me hit my running targets (much). But I need targets and motivation to get me out the house.
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