Weight training over 40

rs32820
rs32820 Posts: 10 Member
in Fitness and Exercise
So I've recently decided to make some life changes. I've changed my eating habits so that I am eating clean and have already dropped 20+ lbs starting from an al, time hgh of 289lbs. I used to weight train religiously through my 20's and had a great build. My question is, since I am now 41 and I certainly do not have the strength that I once had, how should I begin a new weight training program? Heavy weight low reps? Mix in cardio? Will what worked for me when I was younger work for me now? I feel a little lost on where/how to begin.

Replies

  • ishtar13
    ishtar13 Posts: 528 Member
    Muscles are muscles at whatever age. You may need to be more careful of your joints.

    I'm 42 and started with Stronglifts 5x5 in April. It's a barbell linear progression program, heavy weights/low reps.

    I'm doing more 3x5 now.
  • ishtar13
    ishtar13 Posts: 528 Member
    Oh, and the fact that you used to lift means you may progress pretty fast at first.
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Will what worked for me when I was younger work for me now?

    Yes, you'll just have to start again. I only started lifting properly (heavily) at the age of 39.
  • Spartan_Maker
    Spartan_Maker Posts: 683 Member
    I'll be 47 next month. I went back to basics and experienced great gains all over again: deadlifts, squats, bench press, standing shoulder press, and pull-ups. Using a weight that challenges you at 7 repetitions should put you on the cusp between strength and hypertrophy.

    Similar to you, I was 308 when I started. I could barely get out of bed. Yesterday, eight months into my journey, I deadlifted 400 lbs. and I'm down to 205.

    Also like you, I lifted seriously when I was a younger athlete. I can tell you with absolute certainty that I'm going to be stronger and more aethestic than I was in college -- in probably less than 3 months.

    Because of your weight and long layoff, you'll be able to be a member of that anomalous group who can experience gains in a calorie deficit.
  • Elleinnz
    Elleinnz Posts: 1,661 Member
    You are never too old to start again - I did when I was 50 - it's like riding a bike....
    I got myself a personal trainer to help me get going, and set up some programs for me, so I now can work out on my own, or sometimes with him to kick my butt, challenge my boundaries - when I want to go up with weights I would normally do it during sessions with him where he can spot me .....

    Enjoy!!
  • rs32820
    rs32820 Posts: 10 Member
    Thanks everyone for your feedback! I know how to lift properly but I didn't know "how" to start with a routine. I'm sure a routine for me at 41 is different than one in my 20's. If nothing else, dietary needs are different. I will look into strong fits 5x5 as well.
  • gregpack
    gregpack Posts: 426 Member
    Youre wise to start now. I focused on too big a calorie defecit and tons of cardio when i lost weight. I ultimately lost a lot of muscle mass. as a result I am having to work hard to get some of that back. You scale weight loss may slow because weightlifting will help you retain your muscle. Just keep in mind fat loss and weight loss are two different things and the former is preferable. You may need to also track your waist size to track your true progress. The starting strength and strong lifts 5x5 are both good starting points. They are pretty time efficient. They are comprised of just a few lifts that will activate a lot of muscle groups. Starting strength has a forum you might want to check out. Also, I wont get into it but make sure you're getting plenty of protein.
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    Check this http://www.myfitnesspal.com/topics/show/686963-large-collection-of-info-for-beginners
  • Azdak
    Azdak Posts: 8,281 Member
    Thanks everyone for your feedback! I know how to lift properly but I didn't know "how" to start with a routine. I'm sure a routine for me at 41 is different than one in my 20's. If nothing else, dietary needs are different. I will look into strong fits 5x5 as well.

    Just keep in mind that you don't get into shape any faster by beating yourself up at first -- it just hurts more. Initially, you only need to work at 40% of 1 RM to start seeing progress.

    10-15RM weights will work just fine at first, and there is no need to jump into high-volume workouts either. At first you are just kind of walking everything up. That allows you to emphasize proper form and also allows you to build on success. And soft tissues take longer to "build up" than muscle strength, so it's a good way to avoid overuse injury as well.

    Once you are able to kick it into a higher gear, as others have said, there is no reason why you can't make excellent progress. At age 56, I was lifting heavier than I did in my 20s.

Categories