Gym Routine for over 40s men

[Pangu]

40s recovery rate is slow.

I used to train 3 days total body 1 day rest, rinse & repeat. Felt dead tired everyday. Now I train total body once a week only. Felt much better.

Unless you're aiming for Mr Universe, I say take it easy, must accept that at this age muscle growth is much slower. More importantly, enjoy the feeling of feeling healthier through weight training.

 

[Srinivas]

A medium muscles strength is good enough, important thing is to make the body healthy through physio.

I used to do 2 and half hour gym daily 8 years ago. Now I want to go to gym again.

 

[Safriz]

Did my first ever "Deadlift" . Was a very different experience.
I go with my Adult son and he pumped me into lifting 70 Kg which i regret now .
Did 5 reps and three sets. Now awaiting the pain, to find out which and which muscle i damaged

 

[Signalian]

at 41 years old

 

[Safriz]

at 41 years old

View attachment 463784

thats steroids my friend...

 

[Signalian]

thats steroids my friend...

steroid can help maintain it but not without regular exercise. Still need to hit the gym with a robust routine.

 

[Falcon29]

Did my first ever "Deadlift" . Was a very different experience.
I go with my Adult son and he pumped me into lifting 70 Kg which i regret now .
Did 5 reps and three sets. Now awaiting the pain, to find out which and which muscle i damaged

Get used to doing deadlift's, if you work your lats they will be very sore for a while though. So don't try that until you're ready for what will follow.

 

[Divergent]

Get on that treadmill mateeeeeee

 

[Asimzranger]

 

[nang2]

You train for endurance or for muscle build?

 

[Safriz]

You train for endurance or for muscle build?

Yaar. I need both .
I have always had heart murmur due to a leaking valve. First diagnosed when I was 17 and I get it checked every few years . So far the doctors say it's not a matter of concern as the leakage is very trivial and it hasn't changed over the last few decades .
But the leaking valve does give me heart pain at random . It gets increased when I get stressed due to thoughts or physical exertion. But since it's always been there .it's become part of life and doesn't bother me.
However I have to be careful with how much I can stress myself. I thoroughly monitor my heart rate in the gym.
The formula is that anyone's maximum heart rate must be 220 minus age and one should maintain between 60% to 85% of maximum permissable heart rate in the gym.
I go up to 160 bpm. My maximum permissable rate is between 175 and 180.

Since I have lesser than required stamina or endurance .for the same amount of workout my heart has to beat faster than a fit person . This is something I want and need to improve.
With increased stamina, I will need lower heart rate for same workout and will be able to push myself further .
Until I increase stamina. I cannot increase weights I workout with or my heart rate will go above or near hugest permitted limit and that's something I don't want to happen.

 

[Wolfhunter]

Invest in a personal trainer, maintain a good healthy, balanced diet and commitment! . Good luck!

 

[nang2]

Yaar. I need both .
I have always had heart murmur due to a leaking valve. First diagnosed when I was 17 and I get it checked every few years . So far the doctors say it's not a matter of concern as the leakage is very trivial and it hasn't changed over the last few decades .
But the leaking valve does give me heart pain at random . It gets increased when I get stressed due to thoughts or physical exertion. But since it's always been there .it's become part of life and doesn't bother me.
However I have to be careful with how much I can stress myself. I thoroughly monitor my heart rate in the gym.
The formula is that anyone's maximum heart rate must be 220 minus age and one should maintain between 60% to 85% of maximum permissable heart rate in the gym.
I go up to 160 bpm. My maximum permissable rate is between 175 and 180.

Since I have lesser than required stamina or endurance .for the same amount of workout my heart has to beat faster than a fit person . This is something I want and need to improve.
With increased stamina, I will need lower heart rate for same workout and will be able to push myself further .
Until I increase stamina. I cannot increase weights I workout with or my heart rate will go above or near hugest permitted limit and that's something I don't want to happen.

With heavier weight, lower reps and longer rest intervals, you may be able to work with lower heart rate. But that is the recipe for strength and muscle build, not for endurance.

 

[Safriz]

Lo and behold...Youtube just told me about a new exercise called @Lunges@...

I like the name and i will try this next time

 

[I.R.A]

Did my first ever "Deadlift" . Was a very different experience.
I go with my Adult son and he pumped me into lifting 70 Kg which i regret now .
Did 5 reps and three sets. Now awaiting the pain, to find out which and which muscle i damaged

Dead lifts are mainly for lower back thickness ........ 70 kgs for a beginner / intermediate is heavy. The pain / soreness is normally in the lower back ..... and that pain is the confirmation that you did it right, shouldn't last more than a day or two .... else you did something wrong (with your back).

thats steroids my friend...

He is natural ........ Sylvester ........ steroids is Arnold.