Gym Routine for over 40s men

[Safriz]

Ok, I am confused about calories .
How much calories a normal gym session burns?
The only machine in my gym that shows calories is the treadmill in which I burn 200 calories .
Is there any way of estimating calories for say ... dumbell curls? Or squats ?

 

[Safriz]

Cant squat more than 40 Kilos , that too just 5 reps in 3 sets

 

[xyxmt]

I am a man aged 40+ . I re-started Gym training after a gap of 10 years and obviously many things have changed with age.
Ten years ago i could do anything in the gym without worrying about internal injuries. Now i have to be very careful.
Thread is for men aged 40 and above who do regular exercise and can share their experience and gym routines.
Right now i go to the gym three times a week for a 60 minute session.

I do warmup 15 Minutes of running on treadmill
Smith Machine Squats with 40 Kg (10 kg weights on either side and 20 Kg bar) . 10 reps and 3 to 5 sets.
Barbell squats with 30 Kilos 10 reps, 3 sets.
Dumbell bicep curls with 14Kg weights . 10 reps and 3 to 5 sets.
Smith Machine bench press 60 Kilos (20 Kg each side and 20 Kg bar) 5 reps 3 sets.
Smith Machine bench press 50 Kilos , 10 reps, 3 sets.
Bar bell bench press (Unassisted) 40 Kg , 10 reps , 3 sets.
Dumbell bench press with 14 Kg, 3 sets of 10 reps.

Then i do some machines for back, abs and other muscles.

60 Minutes is the maximum i can workout and cannot do anymore.

It has been 4 months and i haven't seen much improvement. My endurance and stamina has remained the same.
Where and how can i improve?

I am 55, my experience after 50 is to do more reps less weight gives you more endurance and better muscle tone. Example i would do bench press 100 pounds with 30 reps one day a week then 2 days a week i will do 70 pounds with 60 reps...I noticed i gain more stamina by doing that. 40!! you are just a kid man dont worry too much about injuries wait for 50 and then worry

Cant squat more than 40 Kilos , that too just 5 reps in 3 sets

I will stay away from squat, worst exercise for knees even at 25...too much weight on knees will damage cartilage, like cycling better, setting more resistance gives you same results as squat plus stamina.

 

[xyxmt]

Ok, I am confused about calories .
How much calories a normal gym session burns?
The only machine in my gym that shows calories is the treadmill in which I burn 200 calories .
Is there any way of estimating calories for say ... dumbell curls? Or squats ?

when people talk like that, to me it shows they are not interested in fitness but just want to get in shape ASAP without much efforts, like a new year resolution which last few weeks

 

[Musafir117]

swiming running jogging ( jogging specially on up and down hill course ) that’s it.
Bodybuilding sxit is different if you on it than stop crying and be patient it’s took time your body adjust with routine.

 

[Safriz]

Anybody doing kettlebells over here?
The gym i go to, i only see women doing kettlebell, but apparently its a very good piece if equipment

swiming running jogging ( jogging specially on up and down hill course ) that’s it.
Bodybuilding sxit is different if you on it than stop crying and be patient it’s took time your body adjust with routine.

yaar in my case , its just about aiming high. I know i wont be Arnold, but by aiming to build some muscles at least i will keep fit.

 

[I.R.A]

Anybody doing kettlebells over here?
The gym i go to, i only see women doing kettlebell, but apparently its a very good piece if equipment

Yep. Use kettle bells for shrugs, squats, lunges, pull overs, shoulders, triceps, walking around carrying them ...... better than dumbbells. Useful piece in a gym.

 

[Safriz]

Yep. Use kettle bells for shrugs, squats, lunges, pull overs, shoulders, triceps, walking around carrying them ...... better than dumbbells. Useful piece in a gym.

So, reading your comment..pretty much everything can be done with them?

 

[I.R.A]

So, reading your comment..pretty much everything can be done with them?

Not everything, they are not a replacement of barbell and dumbbells in some cases. They are helpful in Core strengthening exercises and some of muscle building and pumping. They afford more freedom of grip and better form when compared to dumbbells in those areas.

 

[Safriz]

Just looked at my gym activity diary
In the last 9 months i have spent 65 Hours in the gym.
Averaging 14 Minutes a day .
No wonder i only look half as fabulous as Arnold Schwarzenegger.