Gym in middle age?
Discussion
What’s the general verdict on joining gyms and starting resistance training in middle age?
I’ve been cycling for years, on and off-road, along with a bit of running when I feel like it. Nothing structured.
I’m starting to think that gym membership with a couple of sessions a week might give me something new and a bit different to try and to focus on. The place I’m looking at also has the unlimited classes if they spike my interest, CrossFit, hyrox and spinning being the only ones I really know anything about.
How have folks on here found starting gym work in middle age?
Any pointers?
I’ve been cycling for years, on and off-road, along with a bit of running when I feel like it. Nothing structured.
I’m starting to think that gym membership with a couple of sessions a week might give me something new and a bit different to try and to focus on. The place I’m looking at also has the unlimited classes if they spike my interest, CrossFit, hyrox and spinning being the only ones I really know anything about.
How have folks on here found starting gym work in middle age?
Any pointers?
I started resistance training when I was in my late thirties, but actually doing it properly and doing the nutrition correctly (which is hugely important to support the effort) at 40. Now approaching 43 and best shape I’ve ever been in. Fully recommend it to anyone and increasing your strength now helps massively in old age. Never too late to start and its really enjoyable!
Resistance training is absolutely mandatory as you get older because it not only strengthens your muscles, but it helps maintain bone density. I bought my own equipment during covid so I do longer have a gym membership (just using the hotel gym when traveling).
As you get older, you don't need much by way of equipment as form is more important in order to avoid injury. If you want to look good and keep your weight down, forget the gym, it's all diet. I struggle with my weight but feel like I made good progress ahead of my 53rd birthday. In May, I decided to go on a very low carb diet, weighing in at 250lbs in an effort to get below 200lbs by my birthday in Mid August using a mix of diet, weight training and running. Despite coming of the low carb diet, I weighed in last week at 185lbs.
The top picture was from June 3 and the bottom one from Sept 25. I don't think I've been 185lbs since my teens
As you get older, you don't need much by way of equipment as form is more important in order to avoid injury. If you want to look good and keep your weight down, forget the gym, it's all diet. I struggle with my weight but feel like I made good progress ahead of my 53rd birthday. In May, I decided to go on a very low carb diet, weighing in at 250lbs in an effort to get below 200lbs by my birthday in Mid August using a mix of diet, weight training and running. Despite coming of the low carb diet, I weighed in last week at 185lbs.
The top picture was from June 3 and the bottom one from Sept 25. I don't think I've been 185lbs since my teens
I too joined at around 18st when I was 42, and fairly quickly got down to 16st (6ft5 & large frame) which is where I have sat for the last 20 years.
During covid I too bought a x-trainer, bike, rower weights and made up a cable set-up for the garage, this has served mw well & will do for many years to come, so is a massive saving over annual membership too.
In general I am as fit as I was in my 20's and pretty happy with it all.
During covid I too bought a x-trainer, bike, rower weights and made up a cable set-up for the garage, this has served mw well & will do for many years to come, so is a massive saving over annual membership too.
In general I am as fit as I was in my 20's and pretty happy with it all.
gallopingclothespeg said:
What s the general verdict on joining gyms and starting resistance training in middle age?
I ve been cycling for years, on and off-road, along with a bit of running when I feel like it. Nothing structured.
I m starting to think that gym membership with a couple of sessions a week might give me something new and a bit different to try and to focus on. The place I m looking at also has the unlimited classes if they spike my interest, CrossFit, hyrox and spinning being the only ones I really know anything about.
How have folks on here found starting gym work in middle age?
Any pointers?
There is a fairly recent thread asking a similar question, and there is plenty of good advice. It is widely accepted now that strength training is one of the most important things you can do in middle age for greater injury resistance and increasing longevity.I ve been cycling for years, on and off-road, along with a bit of running when I feel like it. Nothing structured.
I m starting to think that gym membership with a couple of sessions a week might give me something new and a bit different to try and to focus on. The place I m looking at also has the unlimited classes if they spike my interest, CrossFit, hyrox and spinning being the only ones I really know anything about.
How have folks on here found starting gym work in middle age?
Any pointers?
The general gist is yes, go for it. Start very light, be realistic in your goals and take it from there.
Bluevanman said:
It's never too late to start resistance training,you lose muscle as you age if you don't.
I didn't start consistent weight training until I was 60+ but I do it at home not a gym
I was 75 and started to pile on weight as I wasn't doing much, been going 3 times a week (MWF) for 4 years now and nnever been fitter doing a mix of resistance, lifting, cardio and isometrics. Weight now steady 71-72 kgs and am 6ft (I was always 6ft 1inch but they reckon I'm now 6ft!!).I didn't start consistent weight training until I was 60+ but I do it at home not a gym
Similar to you OP, I have cycled for years, varying between 30 -130 miles a week (mostly commuting, although I don't do this anymore as WFH).
Joined a gym for the first time 3 yrs ago age 53 for pretty much the same reasons, felt that cycling wasn't doing much for my upper body strength in particular.
I am still working out 2-3 times a week, mostly resistance training and stretches (which I find v beneficial, prob the biggest surprise). I don't love doing it tbh, as I am not really a gym person, but the effects are very definitely worthwhile. Much stronger (esp upper body) and more flexible than I was. No regrets at all.
Get a PT at least to get you going. It really helps.
Joined a gym for the first time 3 yrs ago age 53 for pretty much the same reasons, felt that cycling wasn't doing much for my upper body strength in particular.
I am still working out 2-3 times a week, mostly resistance training and stretches (which I find v beneficial, prob the biggest surprise). I don't love doing it tbh, as I am not really a gym person, but the effects are very definitely worthwhile. Much stronger (esp upper body) and more flexible than I was. No regrets at all.
Get a PT at least to get you going. It really helps.
gallopingclothespeg said:
What s the general verdict on joining gyms and starting resistance training in middle age?
Do it. 100%There's plenty of evidence that strength training not only benefits your cardio - running, cycling etc. - but as you age, is also essential in helping you to retain muscle (you start to loose it otherwise) and also even brain health.
Do not forget to look into your protein intake. It is essential to help you with gains and recovery.
O/T some great, free advice for mtb strength training on this channel: https://www.youtube.com/@Fit4Racing
27 - three black belts. 92 kilos 27" waist
(Training at the 'you only finish when you pass out end of the scale)
28 - crippling back injury
34 - 104 kilos, existing on alcohol, and painkillers. 37ish waist.
36 - I decided to just to 10seconds on a cross trainer
Scariest moment....
48, today.
Cross Trainer at resistance halfway. 25 minutes at 71 revs per minute. Then 1 min slow, 1 minute hard X3.
Then weights, and kettlebell training.
Dips, sit-ups. Inverted pressups. &More.
Then rounds on the slam-man for reaction training.
@1 hour all in. Although this goes out to @90minutes sometimes.
I'm wrecked at the end. Always finish with 10mins on inversion table
Now, 30" waist. 92.5 kilos after breakfast and coffee (&cigarette!).
Just. Start.
Make a start. Listen to your body, and eat well.
(Training at the 'you only finish when you pass out end of the scale)
28 - crippling back injury
34 - 104 kilos, existing on alcohol, and painkillers. 37ish waist.
36 - I decided to just to 10seconds on a cross trainer
Scariest moment....
48, today.
Cross Trainer at resistance halfway. 25 minutes at 71 revs per minute. Then 1 min slow, 1 minute hard X3.
Then weights, and kettlebell training.
Dips, sit-ups. Inverted pressups. &More.
Then rounds on the slam-man for reaction training.
@1 hour all in. Although this goes out to @90minutes sometimes.
I'm wrecked at the end. Always finish with 10mins on inversion table
Now, 30" waist. 92.5 kilos after breakfast and coffee (&cigarette!).
Just. Start.
Make a start. Listen to your body, and eat well.
Edited by LuckyThirteen on Monday 28th September 08:32
LuckyThirteen said:
27 - three black belts. 92 kilos 27" waist
(Training at the 'you only finish when you pass out end of the scale)
28 - crippling back injury
34 - 104 kilos, existing on alcohol, and painkillers. 37ish waist.
36 - I decided to just to 10seconds on a cross trainer
Scariest moment....
48, today.
Cross Trainer at resistance halfway. 25 minutes at 71 revs per minute. Then 1 min slow, 1 minute hard X3.
Then weights, and kettlebell training.
Dips, sit-ups. Inverted pressups. &More.
Then rounds on the slam-man for reaction training.
@1 hour all in. Although this goes out to @90minutes sometimes.
I'm wrecked at the end. Always finish with 10mins on inversion table
Now, 30" waist. 92.5 kilos after breakfast and coffee (&cigarette!).
Just. Start.
Make a start. Listen to your body, and eat well.
That's a great story. A friend of mine was a stunt rider in his earlier years and broke his back. He's paralyzed from the wast down but can still walk. I call him a walking miracle. (Training at the 'you only finish when you pass out end of the scale)
28 - crippling back injury
34 - 104 kilos, existing on alcohol, and painkillers. 37ish waist.
36 - I decided to just to 10seconds on a cross trainer
Scariest moment....
48, today.
Cross Trainer at resistance halfway. 25 minutes at 71 revs per minute. Then 1 min slow, 1 minute hard X3.
Then weights, and kettlebell training.
Dips, sit-ups. Inverted pressups. &More.
Then rounds on the slam-man for reaction training.
@1 hour all in. Although this goes out to @90minutes sometimes.
I'm wrecked at the end. Always finish with 10mins on inversion table
Now, 30" waist. 92.5 kilos after breakfast and coffee (&cigarette!).
Just. Start.
Make a start. Listen to your body, and eat well.
Edited by LuckyThirteen on Monday 28th September 08:32
gallopingclothespeg said:
What s the general verdict on joining gyms and starting resistance training in middle age?
I ve been cycling for years, on and off-road, along with a bit of running when I feel like it. Nothing structured.
I m starting to think that gym membership with a couple of sessions a week might give me something new and a bit different to try and to focus on. The place I m looking at also has the unlimited classes if they spike my interest, CrossFit, hyrox and spinning being the only ones I really know anything about.
How have folks on here found starting gym work in middle age?
Any pointers?
I'd go way beyond saying it was worth it, or recommended, I'd say it was absolutely critical. I ve been cycling for years, on and off-road, along with a bit of running when I feel like it. Nothing structured.
I m starting to think that gym membership with a couple of sessions a week might give me something new and a bit different to try and to focus on. The place I m looking at also has the unlimited classes if they spike my interest, CrossFit, hyrox and spinning being the only ones I really know anything about.
How have folks on here found starting gym work in middle age?
Any pointers?
Strength Training is perhaps the best thing you can do to improve your longevity. As for tips and the reasons why, I did a couple of articles on it 2 years ago, subsequently hosted here:
https://garychaplin.com/lifestyle/strength-for-lif...
https://garychaplin.com/lifestyle-main/its-never-t...
I also did a slightly more light-hearted substack article on it, here: https://garychaplin.substack.com/p/in-defence-of-v...
I started about 4 years ago in my early 40s. 3 days a week, 1.5hrs per session.
Started c 96kg. Now I sit around 82 ish most of the time.
I dipped into the 70s last year.
2 injuries in that time (both right bicep).
My overall strength is probably 2x what it was, more like 3x in certain areas.
Cardio is significantly improved. My resting HR is in the 50s now, was 70 ish.
BP is better than its been in 15 years.
The only real down side is you can go backwards quite quickly if you take a break - so try and keep up with it even if you are on holiday.
Also just how slow it is to naturally build muscle. Its not months but years.
Started c 96kg. Now I sit around 82 ish most of the time.
I dipped into the 70s last year.
2 injuries in that time (both right bicep).
My overall strength is probably 2x what it was, more like 3x in certain areas.
Cardio is significantly improved. My resting HR is in the 50s now, was 70 ish.
BP is better than its been in 15 years.
The only real down side is you can go backwards quite quickly if you take a break - so try and keep up with it even if you are on holiday.
Also just how slow it is to naturally build muscle. Its not months but years.
gotoPzero said:
The only real down side is you can go backwards quite quickly if you take a break - so try and keep up with it even if you are on holiday.
Also just how slow it is to naturally build muscle. Its not months but years.
Snipped.Also just how slow it is to naturally build muscle. Its not months but years.
Good insight; consistency over a very long period is the key. Progress is not always linear.
Even short workouts, done often, can bring results. Build into your schedule what you can.
I'm 54, did a bit of consistent gym work in my early 20's for a couple of years and built some muscle which has stayed with me (under growing fat lol) since then.
About a year ago I started going again, best thing I ever did, I didn't realise how weak I had become. I feel so much better.
Do it, and do it consistently forever imo
About a year ago I started going again, best thing I ever did, I didn't realise how weak I had become. I feel so much better.
Do it, and do it consistently forever imo
I left my job Summer 2025 and joined a gym to do my Couch to 5k on a treadmill to save my joints cos 5 years prior I'd damaged bits of my limbs by running in the park.
A year later, I'm 10kg lighter, now well within the healthy BMI range, and look pretty good with no beer belly or moobs, and have gained plenty of muscle.
I go 3 or 4 times a week and spend 2 to 3 hours there.
Resistance machines, free weights and always run at least 5k (26 to 27 mins)
Did 27 mins in the park last week.
I turned 64 last week.
I did join in the hope of it being social but everyone has headphones or earbuds in, and no one talks to each other, unless it's full of 6th formers.
It's become a habit and I've just spent a week in Holland looking after me old mum and found a gym nearby doing a 7 day free trial, which was very useful
A year later, I'm 10kg lighter, now well within the healthy BMI range, and look pretty good with no beer belly or moobs, and have gained plenty of muscle.
I go 3 or 4 times a week and spend 2 to 3 hours there.
Resistance machines, free weights and always run at least 5k (26 to 27 mins)
Did 27 mins in the park last week.
I turned 64 last week.
I did join in the hope of it being social but everyone has headphones or earbuds in, and no one talks to each other, unless it's full of 6th formers.
It's become a habit and I've just spent a week in Holland looking after me old mum and found a gym nearby doing a 7 day free trial, which was very useful
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