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40’s and fitness
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Anyone else over 40 find it difficult to stay in shape?
I’ve been fit. Super fit. Ex PARA. Bench 130, squat and dead 160, 5 miles under 35 mins, 2 miles and 20kg under 16… blah blah… But after leaving, a few wonderful kids and a stale relationship I’ve barely done much in a few years. Just press ups, bar indoors and a bit of cycling. Struggling to get back into it. Everything hurts… lol I’m officially in the club!
Problem is I only know one way to train, go big or go home…if it ain’t raining it ain’t training… and “don’t fucking stop you worthless piece of shit!”… lol Failures never been an option, but if I’m serious about keeping a routine I need to listen to the body…
So if your over 40, let’s hear your tips, routines, what’s manageable etc.
Serious only please. Could be educational. |
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By (user no longer on site)
over a year ago
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Little bit of test . Helps mood and drive and other things . Consider asking the gp for a test . It can bind all your hormones and recovery responses . Cod liver oil , glucosamine Etc for the hurt . Also u can lift relatively heavy and still go hard but maybe not on the ultimate weight you went previous . Obv the obv other jargon like eat well Etc |
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I recommend this book, title below. You've obvs trained hard for a long time. Adapting to the fact you may need longer recovery, maybe less volume. The book is full of common sense and real examples. Appreciate you may not be an Olympic Lifter, but lessons will transfer to other training regimes.
Matt Foreman
Olympic Weightlifting for Masters: Training at 30, 40, 50 & Beyond.
Similarly, Dan John, is a coach, in his 60s or 70s, writes intelligent articles on older people and training.
Good Luck OP. |
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"I am 41! I find it quite easy to manage my weight now that I’ve gotten my eating under control! But getting it under control was the hard part lol "
They say diet is more important than exercise, moreso as you get older. |
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For me it's a couple of things - find a goal to work towards and find a way of training that you enjoy, makes it so much easier to motivate yourself when you have both those things!
I've found a really good local gym who offer both classes and do your own thing options. I make classes when I can (because peer pressure/morale support works for me!) but when I can't, there's a programme to follow for a daily workout so I don't have to think for myself! Good all round training with a decent amount of lifting involved that I like. I wouldn't do anywhere near as intense a workout if left to my own devices. 
Maybe crossfit would tap into your previous competitive mindset and help give goals/focus? |
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Never had a fitness regime and only ever went to the gym for a couple of months so I don't have a history of pb's or anything to gauge against. Twice weekly badminton and hillwalking were my go to exercises.
Haven't been 100% since Christmas so for that reason among others my activities have been curtailed and don't seem to be on an upward curve yet.
I'm not carrying any weight and I'm happy with how my body looks but I'd like to get back to where I was. |
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Used to do a lot of HIT. Might be the best shout. Can be in decent shape indoors with 30kg. Just struggling for motivation and energy these days. Suppose it’ll come back with the cardio. Could just be fatigue. |
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By (user no longer on site)
over a year ago
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"Yeah. Think I’m at the age where I’ll have to choose strength or cardio, but maybe not both lol
Was thinking about test from the GP. Feels like cheating though. Think I’m past that luxury lol"
it’s not cheating if u are just below ur recommended levels . It boosts ur mood and energy . It’s replenished what u where at . It’s not steroids lol |
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Nice!
I’ve just done…
30 press ups
30 sit ups
10 shoulder lees 35kg
10 curls 35 kg
All x3
Couple little bits, flys etc.
That’s fine. Think my problem is overdoing it. Need to remember the break I’ve had and age now, and ease back into it. |
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By *rHotNottsMan
over a year ago
Dubai & Nottingham |
I do drum and bass and combat workouts with mates , a few guys but mostly women it’s a laugh and lots of flirting / competing so we all go to the max and it’s literally shredding fat.
Then I just do compounds by myself now 3 times a week about 40mins - deadlifts, squats, bench, shoulder press etc. I also wild swim 4-6 hours a week
No goals it’s all for fun , health, maintaining not building. I was 100kg and benching 115kg now 90kg & benching 80kg so probs time for tea myself at 50 |
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"Oh and yoga! But I’m female so probably a little different! "
Nothing wrong with Yoga for men.i go to yoga every week and some other men in their late 40's up to 60 do attend. I have felt a massive benefit mentally and physically, its also helps my body for the gym and boxing training. |
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I don’t find it a struggle to get my fitness back but I do seem to lose it quicker if that makes sense. It really is about consistency for me now rather than booming it a couple of times a week
Marc |
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By *ohn KanakaMan
over a year ago
Not all that North of North London |
"Anyone else over 40 find it difficult to stay in shape?
I’ve been fit. Super fit. Ex PARA. Bench 130, squat and dead 160, 5 miles under 35 mins, 2 miles and 20kg under 16… blah blah… But after leaving, a few wonderful kids and a stale relationship I’ve barely done much in a few years. Just press ups, bar indoors and a bit of cycling. Struggling to get back into it. Everything hurts… lol I’m officially in the club!
Problem is I only know one way to train, go big or go home…if it ain’t raining it ain’t training… and “don’t fucking stop you worthless piece of shit!”… lol Failures never been an option, but if I’m serious about keeping a routine I need to listen to the body…
So if your over 40, let’s hear your tips, routines, what’s manageable etc.
Serious only please. Could be educational. "
What do yiu want to achieve? You seem to have no specific goal, yet your training history potentially makes that even more important for you than it would be for most people |
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By (user no longer on site)
over a year ago
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You can't out train a bad diet.
Review that first, be honest and reflect.
As for training, well, what's the goal? Muscle mass, cardiovascular endurance, aesthetics, strength?
All have such conflicting methodologies you'll always compromise one for the other, so choose wisely then be consistent.
As for training when older, more reps less weight, careful with the gym bro to failure after 5 reps nonsense. Injuries aren't sexy, lift safe.
Nothing exciting nor revolutionary, just the boring stuff, day in day out. Which you probably already knew, sorry bud, no silver bullets.
Good luck though! |
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By (user no longer on site)
over a year ago
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I did really well in my 40s - probably reached peak fitness ! but I'm struggling now in my 50s...esp my achillies heel... It is always tender /swollen. I'm wondering if i need different trainers |
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Pick a sport (competitive so you have a reason to train) but one you've never done before so you have no memory of how good you were and get depressed when you're no longer as competitive. At least that's what I did, went from cycle racing to playing water polo  |
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"I did really well in my 40s - probably reached peak fitness ! but I'm struggling now in my 50s...esp my achillies heel... It is always tender /swollen. I'm wondering if i need different trainers "
Always worthwhile investing in a good pair of trainers suitable for the type of activity you’re going to be doing |
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By (user no longer on site)
over a year ago
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"I did really well in my 40s - probably reached peak fitness ! but I'm struggling now in my 50s...esp my achillies heel... It is always tender /swollen. I'm wondering if i need different trainers
Always worthwhile investing in a good pair of trainers suitable for the type of activity you’re going to be doing"
I tend to pick them baaed on price +colour  |
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I’ve had trouble there sometimes.
Have you tried different stretches?
Best I’ve used… lean into a wall like your trying to push it. Foot to stretch back as far as you can flat, other forward holding your weight. Lean into it. It’s a tricky place to stretch well I’ve found. |
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"I did really well in my 40s - probably reached peak fitness ! but I'm struggling now in my 50s...esp my achillies heel... It is always tender /swollen. I'm wondering if i need different trainers
Always worthwhile investing in a good pair of trainers suitable for the type of activity you’re going to be doing
I tend to pick them baaed on price +colour "
So that’s what you’ve been doin wrong all along |
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By *hagTonightMan
over a year ago
From the land of haribos. |
I find it very easy, the reason I always have a 6pack is cos I use them as guidance whether I should eat more or less, here it my tip, if one cant see them eat less, if one can see them, continue to eat the same or abit more, but not too much. I train hard, 3 times a week and as for cardio. I walk about 100 to 130 min aday, sometimes more, it is fun  |
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By (user no longer on site)
over a year ago
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For me I needed to find something I really wanted to do and then fitness became a lifestyle rather than a chore.
I'd find it difficult to churn out sets at the gym too often. I'm more motivated by seeing what I can do with my body. The strength and fitness are a benefit of what I'm trying to do rather than the aim. |
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Dad bods are in nowadays fella....grab a gorgeous girl and treat her to coffee and cake and all the delicious naughty foods we love, and if she's a keeper you don't need to be hitting the gym every day anyway! |
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I don’t think it is that hard to be fit in your 40s. It is the same as any other age - you just need to be consistent with the basics.
Maintain a nutritional diet but don’t get fixated. Reasonable amount of exercise - regular weights to keep the muscles in play and nervous system firing. Take every opportunity to walk rather than drive if you can.
Just make it part of your life style and you can be fit and healthy pretty easily. |
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I'm ex 2 para 53yrs old ...my body won't let me do what I did when I was 20, stay away from junk food as much as possible eat healthy....150 p ups every day ( sets of 20 ) and 70 crunches . A couple of bumbells for arms and back .....I think I look good for my age ....oh I'm the male half lol |
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By (user no longer on site)
over a year ago
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I’m 52 in April . All pics on my profile v recent.
I have a very simple training system. think I’m doing well for my age. Let me know what you think pls. |
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By (user no longer on site)
over a year ago
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I'm 48 and have never fully committed to a training programme properly will go flat out for a few months than stop , take a notion and start again.
So this time around I signed up for 2 classes a week mix of hiit and weights, this is the first week in 4 months I haven't done a class as dosed with a headcold. But I deadlifted 110kg last week, and I'm following a strength and mobility programme towards entering a power lifting comp next year.
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By (user no longer on site)
over a year ago
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I took up pole dancing about 5 years ago and find that that keeps in in great shape. I can't exercise for the sake of exercising and dance gave me the routine to train properly, strength, flexibility etc. Ballet is also excellent for a total workout. |
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By (user no longer on site)
over a year ago
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I've been training 3 times a week since I was 18. Some key things I've learned are;
1 listen to your body...this becomes paramount as you get older. I learnt this the hard way and required disc surgery from excessive lifting and not listening to your body.
2 train regularly even if it's only 15 minutes per day. But no need to spend hours on one session.
3 mix it up ..cardio is important so do that as well as weight training
4 stretching is v important..even 2 minutes a day
5 write down your routine and what you do. Vary it regularly so your muscles doesn't get used to your routine...
Hope that helps ..I didn't mention diet but that's also really important but I think you were more interested in training tips.... |
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By (user no longer on site)
over a year ago
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"Yeah. Think I’m at the age where I’ll have to choose strength or cardio, but maybe not both lol
Was thinking about test from the GP. Feels like cheating though. Think I’m past that luxury lol"
It's not cheating. T naturally drops off as you age obviously just think of it as replacing what was previously there and allowed your body to feel optimal.
I'm perimenopausal and whilst my weight has fluctuated by a couple of lbs, I've definitely noticed a change in my energy levels which has impacted my desire to exercise. Can't wait to start HRT. |
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By (user no longer on site)
over a year ago
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Been taking boosters from Amazon for a couple of years so could be placebo, what it actually is, is a high daily dose of what normal multivitamins don’t give you, zinc b5 d3 and lots of studies to back it up, now when I first started taking it thought this is probably horse shit as I’ve taken anabolics back in my youth and I’ve always been sceptical about them ever since, I found within two weeks mood lifted, more pep, definitely a bit more focussed, also take creatine 5g every day, my jobs quite active so I rarely train and that’s only push ups pull ups and spin bike at home, creatine is a weird one with me as every four weeks or so for a few days I’m a lot stronger and no explanation as to why, it’s almost cyclical but very beneficial, pills and powder is the solution, who knew ?? |
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"Been taking boosters from Amazon for a couple of years so could be placebo, what it actually is, is a high daily dose of what normal multivitamins don’t give you, zinc b5 d3 and lots of studies to back it up, now when I first started taking it thought this is probably horse shit as I’ve taken anabolics back in my youth and I’ve always been sceptical about them ever since, I found within two weeks mood lifted, more pep, definitely a bit more focussed, also take creatine 5g every day, my jobs quite active so I rarely train and that’s only push ups pull ups and spin bike at home, creatine is a weird one with me as every four weeks or so for a few days I’m a lot stronger and no explanation as to why, it’s almost cyclical but very beneficial, pills and powder is the solution, who knew ??"
I've started taking testo z50 I think it's called its good stuff and definitely works downside is you need at least 6 wanks a day if noone wants to come round
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By *idanMan
over a year ago
borehamwood |
I joined a martial arts club when I was an unfit 40yo. Solo activities such as running or gym were much to boring for me but there was shared dynamic at a club and I didn't want to let my training partners down by not going regularly. After a few months I was much fitter and noticed that by body shape had changed for the better. When I graded for my black belt at 45yo I had been training 3 nights a week and never felt so good.
Obviously this kind of thing is not for everyone. |
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"Anyone else over 40 find it difficult to stay in shape?
I’ve been fit. Super fit. Ex PARA. Bench 130, squat and dead 160, 5 miles under 35 mins, 2 miles and 20kg under 16… blah blah… But after leaving, a few wonderful kids and a stale relationship I’ve barely done much in a few years. Just press ups, bar indoors and a bit of cycling. Struggling to get back into it. Everything hurts… lol I’m officially in the club!
Problem is I only know one way to train, go big or go home…if it ain’t raining it ain’t training… and “don’t fucking stop you worthless piece of shit!”… lol Failures never been an option, but if I’m serious about keeping a routine I need to listen to the body…
So if your over 40, let’s hear your tips, routines, what’s manageable etc.
Serious only please. Could be educational. "
Triathlon! We both got into triathlon in 2018 and progressed to full distance Ironman. Once you get the bug you'll just keep testing yourself more and more. Cardio fitness combined with a little strength and conditioning will mean you can basically do what you like, eat what you like and achieve absolutely anything.
Be prepared to take out a second mortgage though! Kit and travel and events puts a serious dent in your finances. |
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I'm a 41 year old personal trainer with clients who train hard who are much older than me
It's absolutely possible to train hard, you just need to build yourself bavk up to that. If you come straight out the gate doing crazy bootcamps etc then it will find you out!
Start less crazy, go hard but don't kill yourself off. The next week train a touch harder...and so on and so on. You'll be shocked howuch progress you make quickly by progressing your training bit by bit |
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I’m 50 variety is my thing , played rugby for far to long so it all hurts , I do insanity or hiit 1 a week , yoga every morning 10/15 mins plus 1 hr in and out , run once a week but only on trail ( knees are not great ) and paddle board when I can , bought some serious bands and use them once or twice a week and just mix it up , but yoga has been amazing really loosened me up not so many aches and pains |
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By *ikeC81Man
over a year ago
harrow |
For me, I travel a lot for football and work, so end up eating crap.
Don’t get me wrong after I have finished the next 4 weeks of c25k I wil be fitter and will be able to keep to 3 times a week - already feel much fitter than I was 2 weeks ago
For me as soon as I don’t run for a few weeks - my fitness just goes  |
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By (user no longer on site)
over a year ago
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Im in my 50's (ex Army) and find the hardest part about going to the gym is actually leaving the house. its too easy to find an excuse not to go.
Over the years I found myself becomming lasier when at the gym so Iv started going to classes now rather than just working out alone.
I do HIIT, Body Pump, body Combat, spin, conditioning and metafit. theres a couple others I do too. I find the variety keeps you excercising different muscles and the people are great too.
My belly is still bigger than I'd like but thats life. |
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