Here's a summary of Dr. Mike's advice on gaining muscle in your 40s and beyond: 1. **Warm-up Carefully:** Always take three warm-up sets before the first lift and one or two sets for all subsequent lifts to prevent injuries. 2. **Slow Eccentric Control:** Lower weights slowly to maximize muscle growth and reduce injury risk. 3. **Pause at the Bottom:** Pausing at the bottom of lifts improves muscle growth and flexibility. 4. **Higher Reps:** Prioritize sets of 10-20 reps to reduce injury risk and still promote muscle growth. 5. **Start Low:** Begin with low frequencies and volumes when starting or restarting training. 6. **Small Increases:** Increase weights by no more than 5 pounds or one repetition at a time. 7. **Regular Deloads:** Take a deload week every 4-6 weeks to reduce fatigue and prevent injuries. 8. **Special Month Off:** Every five months, take a month with low volume and two weeks off to recover fully. 9. **Technique Mastery:** Focus on exercises with high stimulus and low fatigue and perfect your technique. 10. **Weight Gain Caution:** Only gain weight if already lean, avoid exceeding 20% body fat, and check blood work regularly for health. These tips help optimize muscle growth while minimizing injury and fatigue risks for older lifters.
@@rayray-fg7rxbasically weight and reps that causes a good pump (pump sets). If you seem to not get pumped or feel burned out then a weeks worth of rest is in order.
51 year old lifter here. I have sort of discovered most of these points for myself over the last 3-4 years. The short version is lift with your head, not your balls. Thanks Dr Mike.
Yeah man, I was 40 in my 20s, but the cool part now is I've had a few decades of practice at it and I finally learned how to not keep breaking everything.
Do you de-load and take 2-4 weeks off training every year? I'm in my 50s now, and I am noticing a decline in strength and muscle and an increase in the time it takes to recover.
Completely agree. Im 53 and do all this after 5 years of training. I learned all whats advised in this video by eventually listening to my body. Save yourself years of making mistakes and listen to this guy✌️
Clicked the thumbs up before the first second! 60 year old woman here who started lifting three years ago and it has put my body into beast mode! I know I’m not your demographic…but I love RP and Dr Mike!
Me too! I’m 54Yyr old female. Just started lifting a few months ago (Pilates and yoga before) and WOW does it feel good! Between Mike and the boys at Mind Pump, I’ve learned so much 🙏🏼
45 yr old late perimenopausal lady here! Love Dr Mike's advice BUT have to point out his rep ranges are targeted for men ⚠️. Dr Stacy Sims has some awesome tips for older women lifters, we need to work in the 5-10 rep range at a challenging weight ✅️. You see Estrogen gives us a REALLY strong muscle contraction signal, and when that's lost post menopause we NEED to rely on our nervous system to maintain that strength signal. I've since adjusted my program to her advice and wow.... beast mode 💯!!!
@@LCDRformat As a child of the 80s/90s, I was a hobbyist runner for 20 years, but was never really good at it. I still always had cannonball sized calves and could put on lots of weight very easily; think I just have the right genetics for lifting heavy tbh.
Was a college athlete in my 20s, let myself slip in late 20s through 30s. At 42 I'm stronger and have a better physique than I did even in my 20s. The biggest things for me have just been listening to my body for when I need to take a short break/lighter intensity week, getting more sleep(going from 6 to 8 hours a night was massive for recovery), and staying mobile. A 2-3 mile walk every day after work does absolute wonders for maintaining blood flow and recovery. I've also gone for a less is more approach, when I first started lifting again in my late 30s I was hitting the gym 5-6 days a week. Now I lift heavy 3-4 days a week and do less sets/exercises with a higher focus on quality form and reps. Does wonders.
Just want to say how incredibly valuable your channel is! I get so much inspiration from your content and point all my gym-using 50+ clients to your stuff. Keep up the great work.
I’m 33 and always start off with just the bar for 8-10 reps, a set with half working weight for another 6-8 reps and 1 rep with my working weight before starting my working sets. Takes 5-6 minutes and I just can’t be bothered getting an injury cause the next 5-7 years is very important for my muscle growth. Also you get a great mind muscle connection for your working sets which I feel give you a better pump cause your first set was quality.
Also, don't rush your warm ups! I got to the gym late a few weeks back and didn't take my customary minute or two between warm up sets, and had my first ever pec issue during one of my heavier warm up sets. Not sure if the primary cause was rushing through warm ups, lack of sleep, or not taking a deload in a while. But taking a deload week and giving yourself time for warm ups sure beats injuring a muscle and setting yourself back a few weeks! :)
Restarting the gym routine after a 15 year break, and just turned 50. I’m right at the 5 month mark and I kinda forced my way into the “month off” tip. I’ve been sleeping in more often and missing workouts this month and now I don’t have to feel bad about not feeling bad about it.
Take time off. Sleep. Go slow. Take more time off. That is not training advice. Advice is start at the lowest weights of any lifting type and work up to what you can just barely do, then in the future start just under there. To just learn equipment, show up every day for six months, then pick some you particularly enjoy and focus on those. At heavier weights, switch to every other day. Heavy for me, every other day, is bench over 200 lbs for example, or deadlifts over 265 lbs. Two days off for deadlifts. If your muscles are not excessively sore, you are okay to go back in. Slightly sore is okay, will not impede your workout. As you warm up, the soreness will stop. The muscles tend to dominantly complain resting. A month off due to surgery recovery, and my bench sucked shit, took a week to get back up to speed, so long pauses cause me to regress several sessions. I need to consistently work my arms once or twice a week to bench over 200.
DR. Mike helped me overcome feeling embarrassed from low weight work. I started lifting after my 64th birthday and have been lifting for six months at PF. It took that long lifting five days a week to start to see results. The main thing is to keep at it and try to make micro gains. It’s worth it. I’ve lost 15 pounds of pure fat and can do 7 military pull-ups. Also, my hang on the bar is 2:05. It can be done.
Yep can keep making strength gains, just need to increase protein a bit since ability to use it declines a bit, but most ppl don't increase protein as they age and that is the biggest factor.
Great advice. There are some caveats. 1. What your daily life is like matters. If you've worked physically most of your life, mostly injury free, your body has conditioning that people that have a sedentary life don't. Your body is used to hard work, and is capable of more. Note: that doesn't mean go ego lifting. Still go slow and controlled, however you can probably lift relatively heavy. Don't go for 1RM's. 2. You need more rest and recovery than you think you do. I went from lifting 5 days a week to only lifting every third day. By doing so, I've made far more progress than I did lifting more frequently. 3. When starting back up, take it slow. Take a couple of days (several days apart) to kind of prime your body to doing work before starting your actual routine. 4. Expect a lot of soreness for the first month while your body acclimates to working out. 5. Don't skimp on cardio. Cardio is vitally important to your health and it'll help you grow.
Very awesome advise thank you I’ve had a very physically strenuous job the last 11 years and just turned 40 so much so some days are harder than others and I’m too tired to workout. I’ve recently stepped up and started lifting heavy again even when I’m exhausted from work, but I’m smart about it, lift slow and not to failure like I used to
Yeah, the everyday routines matters a lot! I always had physically demanding jobs since my late teens. At age 39 I went from floor to office. I'm now 43 and it's scary how fast I've experienced my health deteriorating after removing the daily activity. On the other hand, it's never been easier motivating myself to get my ass to the gym! 😅 I used to work out for vanity and that easily made me bored, but now it's more about survival and I don't see myself quitting any time soon. Don't particularly enjoy feeling fat, weak and exhausted. I think the worst part about aging is how much longer it takes to recover from injury, so really good advice here about warmup and off periods.
@@jeffmonson_666 Going to failure isn't a must but it sure does help you grow, however, what you do daily can interfere with recovery. For example if your daily work involves a lot of back and biceps, probably shouldn't train them as hard. Or you'll be sore for a week. Be careful going heavy though, it doesn't take much to get injured when doing so, and the recovery time is double than you were in your 20's.
Dr Mike, I am 62 and still lifting thanks to you. I appreciate your knowledge and insight. My body fat is 15% and I have never been happier! I do lift hard but not too hard. I’m in the 10-20 rep range depending on the exercise. I love learning and laughing! You provide both.
Thank-you! As an older lifter (57) who has been following RP for years, I appreciated this video. It was a good reminder to not get caught up on ego lifting and become a technique master.
I'm 64 years old, training as a natural with weights since I was 17. (My powerlifting competition body weight was 105kg or 231 pounds for 5'10'') Your advice is still valuable to me, even when I think I know a thing or two about weighttraining. Thanks for you knowledge (and jokes)! Please keep going!
The single best video I've EVER seen on this topic. As a 41 year old former athlete and Veteran with more than my fair share of dings and knocks over the years who's only just stepped away from doing the dumb shit this is now my absolute go to guide!!! Cheers Dr Mike, you sir are a legend!!! 😁👍🏼
I’d love a video for those of us in our 40s who have been training since our teens or 20s. What to do, what to expect, any new deloading considerations, etc.
I’d love that too, been lifting on and off since my teens, and steady since late 20’s. At 40 now, I feel like I can still handle a lot that I used to be able to handle 10 years ago, except superheavy, low rep sets. So all this “deload here”, “deload there” confuses me a bit.
We have to keep hitting those heavy weights, doing atleast more than 8 reps for the upper body and atleast 12 reps for lower body. We have to resist the loss of strength gram by gram...it is a war
Good god I wish I stuck with training after my mid 20’s. It’s hard to start again in your early forties. I have tons of motivation because I need body recomp(I gained 25lbs in the last three years.) I am an emotional eater. I sleep better when I work out because I have ADHD. Just like Dr Mike says, since I’m in my first year, I just have to worry about eating right and showing up.
This is Gospel started ego lifting because I was feeling good and got hurt, has put me out for weeks. Listen to the Doc he is speaking the truth! Thanks for this video and keep up the great work.
last weekend my body forced my to lay in bed doing nothing for two days straight. I wonder if its because I didnt deload
5 місяців тому+2
Im curious how you do you model your deload? For example just 1 week with same volume but with 30% less weight and then back to where you were before the deload ?
@@BrownDaddy007 29 was my absolute prime physically in regards to weight lifting. 47 is great in that I've learned a lot but it's also unforgiving. Not fucking myself up is the focus. Just take what you think you know about recovery and extend the timelines by 400% and make it all hurt more.
God damn! This is the exact video I've been searching endlessly for! As someone who is 42 and started lifting almost exactly 5 months ago, this video is essential. I now know why things are going the way they are, both good and bad. I cannot thank you enough for this my good Jewish man ❤
I've been doing everything you recommend here except the deloading - I did it once in five months - I'm just at the six month mark and going on vacation in a couple of weeks so now is the time. Thank you for this - because I'd never have done it without your advice. I always push myself too hard - in everything. Thank you Dr. Mike. ❤❤❤
Thanks! This video was custom made for me. I started lifting in my 40’s and I’m now in early 50’s. I took a month and half break and that was enough to loose a bunch of muscle and gained a bunch of fat. I feel like I might get hurt if I go balls to the wall like I did in my 40’s. This video basically reinforces what my intuition was telling me to do. I feel good about not wanting to get injured, but also know I am doing all I can to get my muscle back.
Muscle is super easy to get back after a 1.5 month break. Seriously you'll get it back in like 2 weeks with proper training, diet, rest. I'm 38 and that's how it was for me
Hey Mike, just wanted to drop a huge thank you! Your videos have been a massive help in keeping me on track with my fitness. I’m 42, a full-time teacher, and a dad of four, so finding time to stay fit is a challenge. But thanks to your advice, I’ve been training 3-5 times a week, focusing on chest, shoulders, and arms. I’m seeing real progress in my strength and muscle mass, and your tips on protein and creatine have been game changers. I love how you keep the content funny and entertaining while still being super informative-it makes all the difference. Your energy keeps me motivated, even after a long day of teaching and chasing after the kids. Thanks for everything!
This hits home. Life slapped me around a little over the past 4 years and it’s been about 3 years since I touched a barbell after always being active since 16 years old. Now 47 and it’s definitely mentally the most difficult thing to surpass to get back in to it. Once I manage to get myself out of the mental hurdle, I’ll be sure to use this guide.
I would say that it helps you get out of the hurdle by starting to workout, minimally, baby-steps, like he mentioned in this video. Just one little plate, one little rep, one little set, at a time, continuously. Slow progressive overload... Hang in there! You got this!
Love this! As someone who started lifting aged 42, this content is gold dust. I think everyone goes through a "lifting maturation phase" (e.g. I tried to keep up with the young pups for a while, and hurt my elbow and back - took ~9 months to heal! No more pronated pull-ups for moi anymore). Also, related to the ego/sfr/technique points, I'd say that machines are your friend. No shame sticking to machines, and pin loaded ones saves a ton of time for those of us who need to get in and get out.
Yes indeed about machines. The ONLY free weights I touch now are dumbbells for bicep curls, that's it. Even my chest/pecs exercises are all machine related - solely to avoid injury. I'm 64, my friends think I look like I'm in my 40s, and I want to keep it that way. Mindful lifting in all of its forms. 100% agree with you!
I’m 45 (busted up former athlete) and am absolutely smashing it. Dr Mike has made a HUGE difference to my training regime. The hardest part for me is fatigue and training around injuries.
Tell me about it, I don't have an acl in either knee. I will never squat as heavy as I did in my 20s again (645+). Now I have to be satisfied with 300-400 pound squat and 400-500 pound dl. Preserving my joints is priority #1.
Hey Mike! Would love more info for women too! Just turned 53 this week…been training at different intensities for the past 25 years & started with the WFPB (Whole Foods Plant Based) diet 5 years ago. I came across your channel a few months ago & the results I’m seeing are incredible & I get comments constantly about my transformation. Thank you!
Hi, that would be great, a good mix of peri, post and menopause and if there are different considerations for each stage, inclusing hormones etc as I assume bone density goes down etc. Love your stuff Thanks
I have just turned 54 on the 9th of may. Divorced 3 times . Have 8 Adult children. Youngest just turned 18 on the 15th of may. I've went from 289 down to 190 today. Took over a year and just keep stretching. At least that. Everything I do I try and turn into a workout. Piece of paper on the floor, squat!!. Stay flexible. Helps with tension. And move. Love your channel. It's been a light for sure. Stay safe.
Dude congrats on the loss of weight. I'm 62 and weigh 250-260 lbs. Started lifting about 9 months ago. My weight has stayed the same but I have less fat and more muscle. I'm trying to lose some weight. I'm about 20-24% body fat, if I look at the body fat fotos on Google. I envy you. Great job. 👍
I would like to see more masters women content. I'm 55, started RP in 2017. Love the hypertrophy app. Menopause may not change my metabolism, but loss of those hormones truly impacts sleep, training intensity, joint pain, and recovery. HRT has been a huge help. I have gotten to 10 strict consecutive wide-grip pull-ups on my last cycle. 🎉 We aren't washed up in our 50s, we just have to train smarter and prioritize sleep.
I second that. Started in my 40s with crossfit, with the shutdowns moved to a hybrid training crossfit/bodybuilding and last year went over to the dark side: pure bodybuilding 😂
@@ROBERT-ml7ml Everyone ages and all the current social media savvy folks will age as well, it's not like people give up and stop lifting. There are some amazing Masters athletes who end up becoming invisible. We are living longer and taking better c of ourselves.
Thank you doctor Mike! I've been following you for a couple of years and training since I was 38, I'm 43 now, and done loads of yoga, mountain biking over the years . I've learned masses from you about weight lifting and I've been waiting for a video specifically about over 40 training. Thank you so much for all the help! If we ever meat ill cook ya dinner!! ( 20yrs grafting in kitchens.. I'm pretty good now 😊) keep the faith!
I'm 43, never lifted weights in my life but was always active and healthy and good size. I lost strength so hired a coach to teach me how to start and was totally worth it. She shows me new exercises and proper way to do them. She said the same thing Dr Mike said about NO EGO lifting. I'm liking getting some strength back, getting back into shape and feeling better + lost and kept off some weight
Hi guys. I am 47 and still going 4 Gold.was training since I was 6, not consistently but started with Judo then combo karate and Judo thru my teens, until I focused mostly on striking for the next two decades, with about a decade off being lazy in the middle. 😂 but am doing fab now and learning loads from this prof. Bravo great channel. Blessings to all. Go for yours no matter what age. There's so much inspiration these days. 🎉
I turned 40 earlier this year and have been struggling with small minor injuries here and there since coming back to the gym over 10 months ago. Dr Mike here explains that I've been doing EVERYTHING wrong. I didn't listen to my body and kept pushing and trying to perform the way I used to 2+ years ago. I'm not getting any younger and this advice totally changes how I train and I'm now looking forward to the slow and steady (and injury free) approach. Thank you!
Ive learnt most of these advice thru watching your videos for the last about 6-7 months. Focus on the deep stretch and a couple of seconds in the bottom really work . And go to failure. Im 48 years Old and have gotten so much gains. Greetings from Denmark 💪💪🙏🏻
I'm 37 years old and I've found that the most important thing in my training, the absolute most important thing, what has to be is adequate rest in all its forms.
Just turned 36 and yes this is the most important. If I sleep badly the night before a training session, I avoid pushing TOO hard. When I was younger I always quit the gym because I felt tired and unmotivated few months in, turns out it was too much fatigue built up. Now I always feel rested and love to lift !
I had a kid 5 years ago who was a terrible sleeper as a baby, and for the first 2.5 years I averaged 2-4 hours a night of broken sleep. My body felt sore constantly, brain was foggy, constantly hungry, my lifts were weak and it was incredibly hard to keep any weight off. Fast forward to now,, and while not perfect, I get 5-6 hours of non broken sleep (if I am lucky) and the pain is gone, but I am getting so much better results.
I'm also 37, just getting back into lifting... How's the beast in my early twenties, worked a physical job and was in the gym all the time...now I tried to jump back how I used to do in my twenties😩maaannnn sore as I don't know what, had to order some wrist wraps and elbow wraps from Amazon lol
Slack, Pio and Ron, I (mistakenly) always thought Mercury was the budget Ford, lol. I'm good with some new knowledge. Thanks for not trolling in correcting me. May all of you have great gains while building muscle after 40.
I first started training properly when I was 35 and got really good with good results. then covid hit and then parenthood. 39 and restarted. Keeping things simple, tracking weights, staying consistent and listening to my body but still pushing. This is a great video
Me too. I've been at it for about 6 weeks. I'm recovering pretty quickly and adding reps/weight every session which is encouraging for my age. My health watch asked if I was okay. It noticed my fat percentage has been going down, but my weight is steady and that may be a sign of illness...
@@maartenneppelenbroek Yeah Dr. Mike mentions that body re-composition is generally possible mostly with people new to training. After a while it gets a lot harder without doing phases of gaining and leaning out.
I am forty-one years old war Vet with a wife and three kids. I have been lifting for three years and using the RP app since October. I've had better gains in the last seven months following the RP than before. Thanks, Dr mike and RP. Im stronger and bigger now than I was in my twenties in the military.
I’m late to the Dr Mike fan club and newly late health/workout enthusiasts and dude, this man is a gangster. 25 minute videos just straight speaking and riffing with no edits or cutaways. Bravo on that alone sir!
I'm 66 and have been lifting since the Dark Ages (about 1971). As I age my training has evolved to incorporate all of these principles. They are very good to me. Hang in there as you begin to deal with aging. Evolve your training and stay the course. In the long run the payoff is immense.
Awesome video. 41, been using RP app for 3 months. Great things are happening! Definitely agree with the 10 to 20 rep range for huge pumps with lower injury risk
For me, I can't do 10-20 reps. I start to get "bored" and the reps aren't as good. I stay between 6-10. I started at 40, now 42, but I have been a runner for the past 20+ years so not sedentary.
Second that 100%! Also wonder if maybe the app could use some tweaks according to us old´uns 😉 I feel maybe the progressions are a bit steep, though it can be just me starting each meso to hard 🤷🏻♂️
I needed to hear this advice. As a 50+ yo man who lifted a lot up until around age 40 I appreciate this advice. At 17 I could workout so hard that I couldn't move my arms then do it again in two days with no problem. Now I have to be very careful when lifting and try to reduce the overall load on my systemic recovery (sleep, reduce stress, etc). The main reason I haven't lifted regularly over the last 12 years is that I kept hurting myself. Old injuries, instabilities and imbalances kept causing grief. I've been doing shoulder/upper back PT for about 6 months and the #1 thing I'm learning is that slow progress is still progress. Every time I hurt myself and have to start over I lose progress and have to take a few steps back. Slow and steady...
This videos might just saved my life. I just got at the age of 40 and been training for 19 years and got diagnosed with MS in 2012. Still training 3 days a week 1,5 hour but way to hard when i listen to dr. Mike. I wil implement this from tomorrow. Thank you.
I'm glad you repeated the deload advice a bunch of times. I'm 56 and lifting for a year. It's changed my life and if I don't train hard at least 4 days a week, I have a terrible fear of regressing. Also, my brain needs it at least as much as my body does. I have been awefully tired though. It's effecting my work. I'll try the deload every 4-6 weeks advice. I have to think no about the month off. I'm sure you're right, but dang, I'm scared to death of doing it.
Yeah, agree on that month of thing. (I am 53). Recently “fell of the wagon” because of work, and am in my 2nd month back in the saddle. One thing is getting weaker and scrawnier, but loosing accumulated fat is getting harder for every month passing by at this age, not to mention the skin refusing to do any elastic manoeuvres 😆
Deload, schmeload. Take an extra day off or use 10% lighter weights. Day to two off to go to a new max is necessary, but doing 75% of your max, you can go every day.
I'm 57 here in June of 24. Started lifting June last year. One or more body parts have been sore virtually every day of that whole year. Dang... taking a two week break would have been nice. Thanks for the info, Dr. Mike. You are brilliant and hilarious. You sharing your knowledge is helping those of us who got here VERY late!
42 year old here. My only 5-10 rep exercise is DB incline press. Everything else is 10-20. Its the first lift of the week when I feel the best after two days off over the weekend. It's also full range of motion and slow. So far, so good.
I started working out 2 years ago at age 43 because I was in pain every day. I have an autoimmune disease, which, as a side effect, gives me arthritis in my spine and large joints (hips, knees, etc). The solution? Weight training. Joints supported by more muscle are much less affected. I was a tiny bit fat but my main issue was that after a career behind a desk I has no muscle mass at all. Now I'm 10kg lighter with way more muscle mass and I'm pain free. I am not going to let old age overtake me without a fight. It'll win in the end, I guess, but that fucker is gonna have to run to catch me. Everything you say here is great advice. I wish you'd come out with this video 2 years ago. I've found out much of this the hard way by hurting myself, exhausting myself and not getting as lean as I should. In fact I think I've done every single one of these wrong and regretted it >_
@@ergophonicSounds right to me. Weights have helped me manage it big time. Used to be terrified of my joints torturing me and now it just feels so good to get under that barbell.
@@ergophonic No, Crohn's Disease. The spine and hips stuff is just a side-effect, not the main event, so are perhaps more mild that something like Ankylosing spondylitis. AS sounds awful too, my sympathies if you're suffering from that.
@@enumclaw79 Thank you. I've been able to keep any major flare-ups at bay for the past few years since I started weight training after the covid lockdowns. Keep up with the training and I hope you outrun all the CD symptoms and lap them twice!
@@ergophonic Thanks man and same to you. Autoimmune diseases can be brutal, but it's amazing what a difference clean eating, resistance training and getting lean (I prefer walking, which i do a lot of; >20k step per day) can make. I'm back to a 32" waist, which is the same as I was at 18, I've got way more muscle than I've ever had, and I can honestly say I'm in the best shape of my life. It's been a couple of years since I had a flareup that needed steroids. Thinking about it, I think that lines up basically with the start of my resistance training too! I used to have about one a year. EDIT: huh, I just asked the all-knowing ChatGPT what it thought and got this "There is growing evidence suggesting that resistance training can have a positive impact on autoimmune symptoms. While the exact mechanisms are still being studied, several key factors have been identified that may explain the benefits observed in people with autoimmune conditions who engage in regular resistance training."
i love watching this guy... he has a great sense of humor and taste! btw i am almost 47 and i just started 1 month ago for the first time in my life... i feel great i can feel my gains everywere and i am discovering muscles i didnt even know i had
64 year old lifting for 1 year. Cheers Dr Mike I have been waiting for this advice 🙏 . You’re the best ! ! Looking forward to getting the RP Training template .
14:19 no LAMBO????? UNSUBED. . . . . . . . . . . . . . . . . . WHAATT!!!?? ofc I'm kidding. Love your vids Dr. Mike. had a killer leg day yesterday and threw up a lot. Thanks for the inspiration to go hard on the hack squats
So you seem to be handling heavy weights with low reps @ your age. I'm sure you make sure you're warmed up well? On a squat doing anything above an 8rm and I start to get bored. I'd rather get some good quality reps in at a higher weight.
I can't tell you Dr Mike how helpful this clip is cos I'm 48 going on 49 and just signed up to a gym again after about 10-15yrs of not going to one. Definitely saved this clip as a reference point. I'm definitely going to ease into my sessions at the gym cos I'm not in it to prove anything to anyone but feel good and live a better life plus also have the wife perv over me more than a young TV screen actor in his 20s...lol. Stay blessed and keep up the great work. Regards Morné
60+ with PD... easing up on the weight and adding more reps has been the key for me to avoid injury and get the burn more safely. Loving your content brother! TY!
Solid advice. Started lifting in my early 50 with all sorts of pre-existing injuries and overdid it because I loved it so fcking much. Messed up my elbows and it took 6 months to recover, and while I stopped lifted I maxed out the back extension machine with sets of 20 and managed to really mess up my back. Result is that my spine surgeon forbid me any squats or deadlifts for the rest of my life. Lesson: go slow, low weights, proper form, higher reps over higher weights. Not only do you get hurt easily, it takes fcking forever to recover.
@@tims708 If she comes with me at weekdays, we will sleep together. Only sleep, nothing else. I suppose that she doesn't like to sleep very much at her 20s. She could have fun with but only once a week.
At 45 I couldn't care less what other people lift or what they think of me, but it is kinda funny occasionally taking over some machine from a bigger young guy who's being a bit showboaty, adding weight past his max, then cranking out like 20 or 30 reps
Sadly, from my own personal experience, 40 is when the warranty expires. I had more medical issues the year after I turned 40 than I did the 10 years prior. 😅
When I was young, I remember asking an older guy why his belly was so big. He told me wait til I get to his age. I’m older now than he was then. Still waiting for this old age belly to kick in
@@snacking5908 Okay superman. I don't have a big belly either, in fact I have 32-33 inch waist. But that's trivial. The real problems are joint issues, recovery capacity, factual loss of testosterone and the sleep problems that come from it. These occur widely. Perhaps more for some than others, but no-one escapes it. There's no such thing as human invincibility, it doesn't exist.
I hate hearing that thing about 10-20+ rep range. I’ve been there for 2 years and I’m sick of it. It takes for ever to do a set and is mentally exhausting. Dammit give me good news.
If you pay attention to your body and don't ego lift, lower reps don't have to be injurious. You have to be honest with yourself when you do it, though, and if you have to stop a rep (or set) early, do it.
@@HolmesHobbies If 12 is okay, then 20 is better, right? It’s hard to purposefully do less, but I’m at the point that if I don’t I’ll give up. So I’ve started 8-12 recently.
This is all great advice. I just started back at the gym age 41 after a 10 year lay off, went too hard in my first session back and couldn't go again for a week. Did my 2nd session last night at a lower weight and intensity and I feel much better. Will be implementing the rest of the advice in this video from now on
I retired recently and am in my early 60s. While I'm generally in good health, I am significantly overweight and am focused on reducing my body fat through diet and exercise. The exercise part has been walking, but I'm planning on incorporating weight training into it. I've downloaded the RP Hypertrophy app and it seems that may help me resume weighlifting while avoiding serious injury. Thanks so much for all of your videos, Dr. Mike. They're just an incredible resource in general, but especially for someone like myself, who's gone years without a serious weightlifting regimen.
@@LUKA_911 I benched 360 lbs in my mid-20s, I took 10 years off from injury (surprise surprise) and I can barely get over 225 lbs now. Keep safe, the worst thing that happens is disrupted consistency.
At 56, resting between sets seems to be the key to maximizing lifts per set x reps. Also, my movements are far slower and focused now than when I was younger. Adding dropdown sets has really added to my recovery and giving my joints a break, then going in hard again after a week of this. This is by far my favorite channel on UA-cam, absolutely adding to my workouts and training styles, frank, honest with humor, win win win! Thank you Dr!
Started training at 55. Never trained in my life before that, the newbie gains were incredible! Went from 141 pounds at 5 foot 7 to 173 pounds with added muscle. Still at 20% body fat, but working on that too. 57 years old now.
These vieos are the bomb! I just turned 50, gymed most of my life and in my early 30s was quite happy with my strength. Its been a while (like years), and what I've started again by training 5x5s for strength. dont want gym muscles but want to be strong enough to play with my kids. and yes, I know thast on the not to do list, but I'm also VERY aware I'm 50. so starting off, ridiculously light weights and adding 5 pounds a week when it makes sense. Even today, added the extra on bent over bar lats, my form was slipping and just took it off, I'll try increase again next week rather than hurt myself. And yes, I can feel the aches and pains on my joints, and on those days, I just de-load. This is a marathon, not s sprint. Adding in some great quality creatine works wonders for recovery as well as getting you ready for the session. Loving being back in the gym, and will cycle in that advise about deload and rest weeks, makes so much sense. Great work, love the content!
Very important video. I am in my mid 30s getting back into lifting, and I'm more cautious, controlled, and conscious of what I am doing than I was in my early 20s, and I've already put into place some of these principles to a degree. They'll definitely become more and more important over time.
I’m 38 and never been to the gym in my life, I’m really considering it…I pretty lean due to manual job so watching this video has helped me a tonne! I will start this journey and slow and steady will definitely win this race. Thanks Doc!
I'm 55. I just started lifting. At first I thought Id like to train strength then I realised that it was wrecking my endurance (i'm a climber) AND more importantly, there is a MUCH higher risk of injury! Now I'm trying to master the compound lifts. Low weight, high reps. For endurance mainly. Any hypertrophy along the way is just a bonus. 72 hours between sessions. I still climb, practice yoga and cardio. I see many young people in the gym with awful form trying to lift way more than they can do properly. Even at my age I feel confident that with a proper schedule, good form and rest that I'll surpass many of the whipper snappers.
Great advice. I've been doing pretty much the same. I'm 55 now and lift more than what I did in my 20's. Never used steroids or TRT. I have no problems with lifters that do. No injuries from lifting.
Master lifter here. DO WHATEVER IT TAKES TO NOT GET HURT. It is the WORST. Listen to your creaky-ass body and LIFT SMART. 🧠💪🏼
Number 1
@@adammiller9179For good reason, yup
amen
I got hurt plenty in my 20s too so ... :D I think that should go for all ages :D
@@DJanGAta Come join us in the Old Zone! Plenty of rest days and sleep for everyone!
Here's a summary of Dr. Mike's advice on gaining muscle in your 40s and beyond:
1. **Warm-up Carefully:** Always take three warm-up sets before the first lift and one or two sets for all subsequent lifts to prevent injuries.
2. **Slow Eccentric Control:** Lower weights slowly to maximize muscle growth and reduce injury risk.
3. **Pause at the Bottom:** Pausing at the bottom of lifts improves muscle growth and flexibility.
4. **Higher Reps:** Prioritize sets of 10-20 reps to reduce injury risk and still promote muscle growth.
5. **Start Low:** Begin with low frequencies and volumes when starting or restarting training.
6. **Small Increases:** Increase weights by no more than 5 pounds or one repetition at a time.
7. **Regular Deloads:** Take a deload week every 4-6 weeks to reduce fatigue and prevent injuries.
8. **Special Month Off:** Every five months, take a month with low volume and two weeks off to recover fully.
9. **Technique Mastery:** Focus on exercises with high stimulus and low fatigue and perfect your technique.
10. **Weight Gain Caution:** Only gain weight if already lean, avoid exceeding 20% body fat, and check blood work regularly for health.
These tips help optimize muscle growth while minimizing injury and fatigue risks for older lifters.
By de-load does he mean go light for a week or not Lift for a week?
@@atlskyline1He means go light (lower reps and/or weight)
ty brotha.
@@rayray-fg7rxbasically weight and reps that causes a good pump (pump sets). If you seem to not get pumped or feel burned out then a weeks worth of rest is in order.
Thanks for the question.
51 year old lifter here. I have sort of discovered most of these points for myself over the last 3-4 years. The short version is lift with your head, not your balls. Thanks Dr Mike.
Interesting... Human males can lift with their balls? What kind of balls are they?
Amen. Corollary: Recovery is a bitch. Took me a while to realize keeping up with my 21 year old was dumb.
Yeah man, I was 40 in my 20s, but the cool part now is I've had a few decades of practice at it and I finally learned how to not keep breaking everything.
@@topfeedcoco Hi, Benjamin Button! 👋
Dad is that you ?
I’m 61. CONSISTENCY IS THE KEY! Compound muscle groups, three times a week. Diet, exercise, and rest.
Do you de-load and take 2-4 weeks off training every year? I'm in my 50s now, and I am noticing a decline in strength and muscle and an increase in the time it takes to recover.
like it; sound like a plan 👍
are you relatively new to lifting and are you making significant gains?
And trt right?
REST!
Completely agree. Im 53 and do all this after 5 years of training. I learned all whats advised in this video by eventually listening to my body. Save yourself years of making mistakes and listen to this guy✌️
Exactly, same with me at age 52, I didn't even have to see this vid, oh and I drive a Ford Taurus too 14:18
Y started at 48? How's it going?
What’s your routine like? I have the luxury of being able to go to the gym 5-6 days a week. Thanks
Clicked the thumbs up before the first second! 60 year old woman here who started lifting three years ago and it has put my body into beast mode! I know I’m not your demographic…but I love RP and Dr Mike!
Awesome 💪
Me too! I’m 54Yyr old female. Just started lifting a few months ago (Pilates and yoga before) and WOW does it feel good! Between Mike and the boys at Mind Pump, I’ve learned so much 🙏🏼
45 yr old late perimenopausal lady here! Love Dr Mike's advice BUT have to point out his rep ranges are targeted for men ⚠️. Dr Stacy Sims has some awesome tips for older women lifters, we need to work in the 5-10 rep range at a challenging weight ✅️. You see Estrogen gives us a REALLY strong muscle contraction signal, and when that's lost post menopause we NEED to rely on our nervous system to maintain that strength signal. I've since adjusted my program to her advice and wow.... beast mode 💯!!!
@@colleenmccann1190 thank you so much for the advice! I’ll check her out 🙏🏼
also in my 40ies, bring it, Dr.Mike!!!
Started (power) lifting at 39. Six years in and hit my 405 squat last December, 315 bench this March...Thanks in no small part to RP!
Read 6 months at first and was terrified lol. Great job keeping it up
God fucking damnit. After 5 years in my twenties I hit 365 squat and 285 bench. What the fuck am I missing
goals
@@LCDRformat consider bodyweight and genetics
@@LCDRformat As a child of the 80s/90s, I was a hobbyist runner for 20 years, but was never really good at it. I still always had cannonball sized calves and could put on lots of weight very easily; think I just have the right genetics for lifting heavy tbh.
Was a college athlete in my 20s, let myself slip in late 20s through 30s. At 42 I'm stronger and have a better physique than I did even in my 20s. The biggest things for me have just been listening to my body for when I need to take a short break/lighter intensity week, getting more sleep(going from 6 to 8 hours a night was massive for recovery), and staying mobile. A 2-3 mile walk every day after work does absolute wonders for maintaining blood flow and recovery. I've also gone for a less is more approach, when I first started lifting again in my late 30s I was hitting the gym 5-6 days a week. Now I lift heavy 3-4 days a week and do less sets/exercises with a higher focus on quality form and reps. Does wonders.
I'm 70, hoping for the best. Thank you!
You got this og 💪 just remember, doing something is 100% better than nothing
Just want to say how incredibly valuable your channel is! I get so much inspiration from your content and point all my gym-using 50+ clients to your stuff. Keep up the great work.
What i learned lifting over 40: good warm up sets really matter. Quit ego lifting.
I dont do warm ups. Waste of calories.
I’m 33 and always start off with just the bar for 8-10 reps, a set with half working weight for another 6-8 reps and 1 rep with my working weight before starting my working sets.
Takes 5-6 minutes and I just can’t be bothered getting an injury cause the next 5-7 years is very important for my muscle growth.
Also you get a great mind muscle connection for your working sets which I feel give you a better pump cause your first set was quality.
Also, don't rush your warm ups! I got to the gym late a few weeks back and didn't take my customary minute or two between warm up sets, and had my first ever pec issue during one of my heavier warm up sets. Not sure if the primary cause was rushing through warm ups, lack of sleep, or not taking a deload in a while. But taking a deload week and giving yourself time for warm ups sure beats injuring a muscle and setting yourself back a few weeks! :)
Neck, back and joint warm-ups really help me. I started at 41.
Literally first thing he said lol
Restarting the gym routine after a 15 year break, and just turned 50.
I’m right at the 5 month mark and I kinda forced my way into the “month off” tip. I’ve been sleeping in more often and missing workouts this month and now I don’t have to feel bad about not feeling bad about it.
good job sir ⭐ i wish you all the best
Dr Mike gave you a prescription for a vacation 😂
Nothing to it but to do it, as big ron used to say. Get back at it.
👍
Take time off. Sleep. Go slow. Take more time off. That is not training advice. Advice is start at the lowest weights of any lifting type and work up to what you can just barely do, then in the future start just under there. To just learn equipment, show up every day for six months, then pick some you particularly enjoy and focus on those. At heavier weights, switch to every other day. Heavy for me, every other day, is bench over 200 lbs for example, or deadlifts over 265 lbs. Two days off for deadlifts. If your muscles are not excessively sore, you are okay to go back in. Slightly sore is okay, will not impede your workout. As you warm up, the soreness will stop. The muscles tend to dominantly complain resting. A month off due to surgery recovery, and my bench sucked shit, took a week to get back up to speed, so long pauses cause me to regress several sessions. I need to consistently work my arms once or twice a week to bench over 200.
@@donaldkasper8346strange comment. This is your advice versus that given in the video?
DR. Mike helped me overcome feeling embarrassed from low weight work. I started lifting after my 64th birthday and have been lifting for six months at PF. It took that long lifting five days a week to start to see results. The main thing is to keep at it and try to make micro gains. It’s worth it. I’ve lost 15 pounds of pure fat and can do 7 military pull-ups. Also, my hang on the bar is 2:05. It can be done.
I find I need more recovery time, I can't lift 5 days a week anymore, it's counterproductive and I start losing strength instead of gaining.
Yep can keep making strength gains, just need to increase protein a bit since ability to use it declines a bit, but most ppl don't increase protein as they age and that is the biggest factor.
@@ma-jp8bf So. Stamina also matters.
Great advice.
There are some caveats.
1. What your daily life is like matters. If you've worked physically most of your life, mostly injury free, your body has conditioning that people that have a sedentary life don't. Your body is used to hard work, and is capable of more. Note: that doesn't mean go ego lifting. Still go slow and controlled, however you can probably lift relatively heavy. Don't go for 1RM's.
2. You need more rest and recovery than you think you do. I went from lifting 5 days a week to only lifting every third day. By doing so, I've made far more progress than I did lifting more frequently.
3. When starting back up, take it slow. Take a couple of days (several days apart) to kind of prime your body to doing work before starting your actual routine.
4. Expect a lot of soreness for the first month while your body acclimates to working out.
5. Don't skimp on cardio. Cardio is vitally important to your health and it'll help you grow.
This is good stuff and can confirm #1.
@@PeteKonaThank you for that advice. I appreciate it. Information helps a lot. Have a safe day. 🙏
Very awesome advise thank you I’ve had a very physically strenuous job the last 11 years and just turned 40 so much so some days are harder than others and I’m too tired to workout. I’ve recently stepped up and started lifting heavy again even when I’m exhausted from work, but I’m smart about it, lift slow and not to failure like I used to
Yeah, the everyday routines matters a lot! I always had physically demanding jobs since my late teens. At age 39 I went from floor to office. I'm now 43 and it's scary how fast I've experienced my health deteriorating after removing the daily activity. On the other hand, it's never been easier motivating myself to get my ass to the gym! 😅 I used to work out for vanity and that easily made me bored, but now it's more about survival and I don't see myself quitting any time soon. Don't particularly enjoy feeling fat, weak and exhausted. I think the worst part about aging is how much longer it takes to recover from injury, so really good advice here about warmup and off periods.
@@jeffmonson_666 Going to failure isn't a must but it sure does help you grow, however, what you do daily can interfere with recovery. For example if your daily work involves a lot of back and biceps, probably shouldn't train them as hard. Or you'll be sore for a week.
Be careful going heavy though, it doesn't take much to get injured when doing so, and the recovery time is double than you were in your 20's.
Dr Mike, I am 62 and still lifting thanks to you. I appreciate your knowledge and insight. My body fat is 15% and I have never been happier! I do lift hard but not too hard. I’m in the 10-20 rep range depending on the exercise. I love learning and laughing! You provide both.
Thank-you! As an older lifter (57) who has been following RP for years, I appreciated this video. It was a good reminder to not get caught up on ego lifting and become a technique master.
I'm 64 years old, training as a natural with weights since I was 17. (My powerlifting competition body weight was 105kg or 231 pounds for 5'10'') Your advice is still valuable to me, even when I think I know a thing or two about weighttraining. Thanks for you knowledge (and jokes)! Please keep going!
The single best video I've EVER seen on this topic. As a 41 year old former athlete and Veteran with more than my fair share of dings and knocks over the years who's only just stepped away from doing the dumb shit this is now my absolute go to guide!!! Cheers Dr Mike, you sir are a legend!!! 😁👍🏼
I’d love a video for those of us in our 40s who have been training since our teens or 20s. What to do, what to expect, any new deloading considerations, etc.
I’d love that too, been lifting on and off since my teens, and steady since late 20’s.
At 40 now, I feel like I can still handle a lot that I used to be able to handle 10 years ago, except superheavy, low rep sets.
So all this “deload here”, “deload there” confuses me a bit.
We have to keep hitting those heavy weights, doing atleast more than 8 reps for the upper body and atleast 12 reps for lower body.
We have to resist the loss of strength gram by gram...it is a war
Good god I wish I stuck with training after my mid 20’s. It’s hard to start again in your early forties. I have tons of motivation because I need body recomp(I gained 25lbs in the last three years.) I am an emotional eater. I sleep better when I work out because I have ADHD. Just like Dr Mike says, since I’m in my first year, I just have to worry about eating right and showing up.
Agree…our biological age is probably not in the 40s yet though
This is Gospel started ego lifting because I was feeling good and got hurt, has put me out for weeks. Listen to the Doc he is speaking the truth! Thanks for this video and keep up the great work.
So right about the deloads and how hard it is to dissipate fatigue at age forty-nine.
last weekend my body forced my to lay in bed doing nothing for two days straight. I wonder if its because I didnt deload
Im curious how you do you model your deload? For example just 1 week with same volume but with 30% less weight and then back to where you were before the deload ?
Depends on your program. I do full weight/half reps first half of the week and half weight/half reps the second. It’s stupidly easy and that’s fine.
How does it compare to your 29-year-old fatigue?
@@BrownDaddy007 29 was my absolute prime physically in regards to weight lifting. 47 is great in that I've learned a lot but it's also unforgiving. Not fucking myself up is the focus. Just take what you think you know about recovery and extend the timelines by 400% and make it all hurt more.
God damn! This is the exact video I've been searching endlessly for! As someone who is 42 and started lifting almost exactly 5 months ago, this video is essential. I now know why things are going the way they are, both good and bad. I cannot thank you enough for this my good Jewish man ❤
This is a nice test to see if I have been absorbing Dr Mike's guidance.
I've been doing everything you recommend here except the deloading - I did it once in five months - I'm just at the six month mark and going on vacation in a couple of weeks so now is the time. Thank you for this - because I'd never have done it without your advice. I always push myself too hard - in everything. Thank you Dr. Mike. ❤❤❤
Thanks! This video was custom made for me. I started lifting in my 40’s and I’m now in early 50’s. I took a month and half break and that was enough to loose a bunch of muscle and gained a bunch of fat. I feel like I might get hurt if I go balls to the wall like I did in my 40’s. This video basically reinforces what my intuition was telling me to do. I feel good about not wanting to get injured, but also know I am doing all I can to get my muscle back.
Muscle is super easy to get back after a 1.5 month break. Seriously you'll get it back in like 2 weeks with proper training, diet, rest. I'm 38 and that's how it was for me
Hey Mike, just wanted to drop a huge thank you! Your videos have been a massive help in keeping me on track with my fitness. I’m 42, a full-time teacher, and a dad of four, so finding time to stay fit is a challenge. But thanks to your advice, I’ve been training 3-5 times a week, focusing on chest, shoulders, and arms. I’m seeing real progress in my strength and muscle mass, and your tips on protein and creatine have been game changers.
I love how you keep the content funny and entertaining while still being super informative-it makes all the difference. Your energy keeps me motivated, even after a long day of teaching and chasing after the kids. Thanks for everything!
This hits home.
Life slapped me around a little over the past 4 years and it’s been about 3 years since I touched a barbell after always being active since 16 years old.
Now 47 and it’s definitely mentally the most difficult thing to surpass to get back in to it.
Once I manage to get myself out of the mental hurdle, I’ll be sure to use this guide.
Life will do that. Keep getting back up, brother.
I would say that it helps you get out of the hurdle by starting to workout, minimally, baby-steps, like he mentioned in this video. Just one little plate, one little rep, one little set, at a time, continuously. Slow progressive overload... Hang in there! You got this!
Once you get back in the groove it'll be like you never left!
Love this! As someone who started lifting aged 42, this content is gold dust.
I think everyone goes through a "lifting maturation phase" (e.g. I tried to keep up with the young pups for a while, and hurt my elbow and back - took ~9 months to heal! No more pronated pull-ups for moi anymore).
Also, related to the ego/sfr/technique points, I'd say that machines are your friend. No shame sticking to machines, and pin loaded ones saves a ton of time for those of us who need to get in and get out.
Yes indeed about machines. The ONLY free weights I touch now are dumbbells for bicep curls, that's it. Even my chest/pecs exercises are all machine related - solely to avoid injury. I'm 64, my friends think I look like I'm in my 40s, and I want to keep it that way. Mindful lifting in all of its forms. 100% agree with you!
I’m 45 (busted up former athlete) and am absolutely smashing it. Dr Mike has made a HUGE difference to my training regime. The hardest part for me is fatigue and training around injuries.
Literally the same for me. Only 40 years for me tho.
Tell me about it, I don't have an acl in either knee. I will never squat as heavy as I did in my 20s again (645+). Now I have to be satisfied with 300-400 pound squat and 400-500 pound dl. Preserving my joints is priority #1.
Hey Mike! Would love more info for women too! Just turned 53 this week…been training at different intensities for the past 25 years & started with the WFPB (Whole Foods Plant Based) diet 5 years ago. I came across your channel a few months ago & the results I’m seeing are incredible & I get comments constantly about my transformation. Thank you!
Hi, that would be great, a good mix of peri, post and menopause and if there are different considerations for each stage, inclusing hormones etc as I assume bone density goes down etc.
Love your stuff
Thanks
I have just turned 54 on the 9th of may. Divorced 3 times . Have 8 Adult children. Youngest just turned 18 on the 15th of may. I've went from 289 down to 190 today. Took over a year and just keep stretching. At least that. Everything I do I try and turn into a workout. Piece of paper on the floor, squat!!. Stay flexible. Helps with tension. And move. Love your channel. It's been a light for sure. Stay safe.
3 divorces? Time for a Deload.
That’s hysterical!
not sure if thats a DoubleU or an Ell
@@alic6958 or perhaps needs to change "his program" so the divorces stop coming lol. dk the person tho
Dude congrats on the loss of weight. I'm 62 and weigh 250-260 lbs.
Started lifting about 9 months ago. My weight has stayed the same but I have less fat and more muscle. I'm trying to lose some weight. I'm about 20-24% body fat, if I look at the body fat fotos on Google.
I envy you. Great job. 👍
I would like to see more masters women content. I'm 55, started RP in 2017. Love the hypertrophy app. Menopause may not change my metabolism, but loss of those hormones truly impacts sleep, training intensity, joint pain, and recovery. HRT has been a huge help. I have gotten to 10 strict consecutive wide-grip pull-ups on my last cycle. 🎉 We aren't washed up in our 50s, we just have to train smarter and prioritize sleep.
I second that. Started in my 40s with crossfit, with the shutdowns moved to a hybrid training crossfit/bodybuilding and last year went over to the dark side: pure bodybuilding 😂
Prob not gonna happen... too small of an audience for that. Basically YT algorithm and < $
@@ROBERT-ml7ml Everyone ages and all the current social media savvy folks will age as well, it's not like people give up and stop lifting. There are some amazing Masters athletes who end up becoming invisible. We are living longer and taking better c of ourselves.
@@annjacobs1298 ok, thanks
Thank you doctor Mike! I've been following you for a couple of years and training since I was 38, I'm 43 now, and done loads of yoga, mountain biking over the years .
I've learned masses from you about weight lifting and I've been waiting for a video specifically about over 40 training. Thank you so much for all the help! If we ever meat ill cook ya dinner!! ( 20yrs grafting in kitchens.. I'm pretty good now 😊) keep the faith!
I'm 43, never lifted weights in my life but was always active and healthy and good size.
I lost strength so hired a coach to teach me how to start and was totally worth it. She shows me new exercises and proper way to do them. She said the same thing Dr Mike said about NO EGO lifting.
I'm liking getting some strength back, getting back into shape and feeling better + lost and kept off some weight
Cool guy keeping it real and funny as hell
The video I didn't want, but the one I needed. Thanks, Dr Mike
Absolutely one of the best videos ever!! Immediately watched it again, took notes and added to my annual watch list.
Hi guys. I am 47 and still going 4 Gold.was training since I was 6, not consistently but started with Judo then combo karate and Judo thru my teens, until I focused mostly on striking for the next two decades, with about a decade off being lazy in the middle. 😂 but am doing fab now and learning loads from this prof.
Bravo great channel. Blessings to all. Go for yours no matter what age. There's so much inspiration these days. 🎉
I turned 40 earlier this year and have been struggling with small minor injuries here and there since coming back to the gym over 10 months ago. Dr Mike here explains that I've been doing EVERYTHING wrong. I didn't listen to my body and kept pushing and trying to perform the way I used to 2+ years ago. I'm not getting any younger and this advice totally changes how I train and I'm now looking forward to the slow and steady (and injury free) approach. Thank you!
Ive learnt most of these advice thru watching your videos for the last about 6-7 months. Focus on the deep stretch and a couple of seconds in the bottom really work . And go to failure.
Im 48 years Old and have gotten so much gains.
Greetings from Denmark 💪💪🙏🏻
Cheers for this one! I turned 40 this year and have started back at the gym for the first time in 16 years, so this is really useful.
I'm 37 years old and I've found that the most important thing in my training, the absolute most important thing, what has to be is adequate rest in all its forms.
That can be the toughest part unfortunately; it feels good to move and bad to sit still most of the time. Maybe I just need more hobbies
Just turned 36 and yes this is the most important. If I sleep badly the night before a training session, I avoid pushing TOO hard. When I was younger I always quit the gym because I felt tired and unmotivated few months in, turns out it was too much fatigue built up. Now I always feel rested and love to lift !
I had a kid 5 years ago who was a terrible sleeper as a baby, and for the first 2.5 years I averaged 2-4 hours a night of broken sleep. My body felt sore constantly, brain was foggy, constantly hungry, my lifts were weak and it was incredibly hard to keep any weight off. Fast forward to now,, and while not perfect, I get 5-6 hours of non broken sleep (if I am lucky) and the pain is gone, but I am getting so much better results.
I'm also 37, just getting back into lifting... How's the beast in my early twenties, worked a physical job and was in the gym all the time...now I tried to jump back how I used to do in my twenties😩maaannnn sore as I don't know what, had to order some wrist wraps and elbow wraps from Amazon lol
@@Piffydailyif you take your time you can get to something close to your 20s before you hit 40.
This video is golden !
Some of the BEST workout advice right here. Straight forward and just right up accurate. Great video, thank you for sharing
I’m only 39 so I’m trying to build as much muscle this year before it’s too late.
I just did my first pull up ever yesterday! Praise the pull up!
Pull ups are a game changer. My traps and delts have definition because of it. Keep it up!
Too late for what? You plan to die at 40?
Hang in there Man !! Go slow - never stop - and take good breaks ! ( 39 yrs old - started last year -)
Don't worry about it being too late. I started at 43, and I'm still building muscle at 50.
@@big_chungus73 this is inspiring 🙏
"Mercury Sable" I love it. The off-brand Taurus, because Ford was too fancy.
The Sable was the fancy Taurus......
Sable was definitely fancier!
Yeah the Sable was the “luxury” version
Slack, Pio and Ron, I (mistakenly) always thought Mercury was the budget Ford, lol. I'm good with some new knowledge. Thanks for not trolling in correcting me. May all of you have great gains while building muscle after 40.
@@joshuaparker8966 No worries! Luckily I have a few years to go but it'll be there sooner rather than later😅
Great as usual. Would love a similar video focused on the ladies, especially taking menopause into consideration.
I first started training properly when I was 35 and got really good with good results. then covid hit and then parenthood. 39 and restarted. Keeping things simple, tracking weights, staying consistent and listening to my body but still pushing. This is a great video
Perfect video for me. 40s and starting out.
Me too. I've been at it for about 6 weeks. I'm recovering pretty quickly and adding reps/weight every session which is encouraging for my age. My health watch asked if I was okay. It noticed my fat percentage has been going down, but my weight is steady and that may be a sign of illness...
@@mikeo759 body recomposition is a thing and awesome my man 💪
@@mikeo759 Your weight being steady could be explained by losing fat and gaining muscle.
@@maartenneppelenbroek Yeah Dr. Mike mentions that body re-composition is generally possible mostly with people new to training. After a while it gets a lot harder without doing phases of gaining and leaning out.
Enjoy your massive gains!
Finally! A video made just for me.
Could you please do a video on what face to make during a prostate exam?
Your usual O-face will suffice 😊
Smile, wink, and slip the doctor a $20 for doing it the old fashioned way.
Do you mean for patients or for doctors??
You know the doctor can just do a prostate exam with a blood test these days, right? Not the ol' finger up the clacka?
@@geoffcameron1138 Best get both - PSA test for accuracy, finger in the bum for fun!
I am forty-one years old war Vet with a wife and three kids. I have been lifting for three years and using the RP app since October. I've had better gains in the last seven months following the RP than before. Thanks, Dr mike and RP. Im stronger and bigger now than I was in my twenties in the military.
How can you have been a combat vet and not ever lifted weights?? Maybe you weren't a grunt.
@@huwhitecavebeast1972 I never said I “not ever lift weights.” I said I I've had better gains since using the app.
@@huwhitecavebeast1972 stupid comment you just made bro
Dr Mike, you are quirky and very knowledgeable.
Your content is priceless. My gratitude for your content indeed.
I’m late to the Dr Mike fan club and newly late health/workout enthusiasts and dude, this man is a gangster. 25 minute videos just straight speaking and riffing with no edits or cutaways. Bravo on that alone sir!
I'm 66 and have been lifting since the Dark Ages (about 1971). As I age my training has evolved to incorporate all of these principles. They are very good to me. Hang in there as you begin to deal with aging. Evolve your training and stay the course. In the long run the payoff is immense.
Awesome video. 41, been using RP app for 3 months. Great things are happening! Definitely agree with the 10 to 20 rep range for huge pumps with lower injury risk
For me, I can't do 10-20 reps. I start to get "bored" and the reps aren't as good. I stay between 6-10. I started at 40, now 42, but I have been a runner for the past 20+ years so not sedentary.
Excellent. Do you have any plan to have dedicated series for ages 40-50 and up. I will be glad to pay a subscription for that.
Second that 100%! Also wonder if maybe the app could use some tweaks according to us old´uns 😉 I feel maybe the progressions are a bit steep, though it can be just me starting each meso to hard 🤷🏻♂️
I needed to hear this advice. As a 50+ yo man who lifted a lot up until around age 40 I appreciate this advice. At 17 I could workout so hard that I couldn't move my arms then do it again in two days with no problem. Now I have to be very careful when lifting and try to reduce the overall load on my systemic recovery (sleep, reduce stress, etc). The main reason I haven't lifted regularly over the last 12 years is that I kept hurting myself. Old injuries, instabilities and imbalances kept causing grief. I've been doing shoulder/upper back PT for about 6 months and the #1 thing I'm learning is that slow progress is still progress. Every time I hurt myself and have to start over I lose progress and have to take a few steps back. Slow and steady...
This videos might just saved my life. I just got at the age of 40 and been training for 19 years and got diagnosed with MS in 2012. Still training 3 days a week 1,5 hour but way to hard when i listen to dr. Mike. I wil implement this from tomorrow. Thank you.
started six months ago at age 55. Doing good, lost the chubby, twice as strong, and feeling great
I'm glad you repeated the deload advice a bunch of times. I'm 56 and lifting for a year. It's changed my life and if I don't train hard at least 4 days a week, I have a terrible fear of regressing. Also, my brain needs it at least as much as my body does.
I have been awefully tired though. It's effecting my work. I'll try the deload every 4-6 weeks advice.
I have to think no about the month off. I'm sure you're right, but dang, I'm scared to death of doing it.
Yeah, agree on that month of thing. (I am 53). Recently “fell of the wagon” because of work, and am in my 2nd month back in the saddle. One thing is getting weaker and scrawnier, but loosing accumulated fat is getting harder for every month passing by at this age, not to mention the skin refusing to do any elastic manoeuvres 😆
A month off gym after eye surgery and it took almost two weeks to get back up to my max at bench. It caused a huge step back.
Deload, schmeload. Take an extra day off or use 10% lighter weights. Day to two off to go to a new max is necessary, but doing 75% of your max, you can go every day.
Great content as always, Dr. Mike, can you do a video about getting stronger in your 40s?
Thank you for this. Really appreciate it. Could you also do one on strength training after 40?
I'm 57 here in June of 24. Started lifting June last year. One or more body parts have been sore virtually every day of that whole year. Dang... taking a two week break would have been nice. Thanks for the info, Dr. Mike. You are brilliant and hilarious. You sharing your knowledge is helping those of us who got here VERY late!
42 year old here. My only 5-10 rep exercise is DB incline press. Everything else is 10-20. Its the first lift of the week when I feel the best after two days off over the weekend. It's also full range of motion and slow. So far, so good.
I started working out 2 years ago at age 43 because I was in pain every day. I have an autoimmune disease, which, as a side effect, gives me arthritis in my spine and large joints (hips, knees, etc). The solution? Weight training. Joints supported by more muscle are much less affected. I was a tiny bit fat but my main issue was that after a career behind a desk I has no muscle mass at all. Now I'm 10kg lighter with way more muscle mass and I'm pain free. I am not going to let old age overtake me without a fight. It'll win in the end, I guess, but that fucker is gonna have to run to catch me. Everything you say here is great advice. I wish you'd come out with this video 2 years ago. I've found out much of this the hard way by hurting myself, exhausting myself and not getting as lean as I should. In fact I think I've done every single one of these wrong and regretted it >_
Is that ankylosing spondilitis?
@@ergophonicSounds right to me. Weights have helped me manage it big time. Used to be terrified of my joints torturing me and now it just feels so good to get under that barbell.
@@ergophonic No, Crohn's Disease. The spine and hips stuff is just a side-effect, not the main event, so are perhaps more mild that something like Ankylosing spondylitis. AS sounds awful too, my sympathies if you're suffering from that.
@@enumclaw79 Thank you. I've been able to keep any major flare-ups at bay for the past few years since I started weight training after the covid lockdowns. Keep up with the training and I hope you outrun all the CD symptoms and lap them twice!
@@ergophonic Thanks man and same to you. Autoimmune diseases can be brutal, but it's amazing what a difference clean eating, resistance training and getting lean (I prefer walking, which i do a lot of; >20k step per day) can make. I'm back to a 32" waist, which is the same as I was at 18, I've got way more muscle than I've ever had, and I can honestly say I'm in the best shape of my life. It's been a couple of years since I had a flareup that needed steroids. Thinking about it, I think that lines up basically with the start of my resistance training too! I used to have about one a year. EDIT: huh, I just asked the all-knowing ChatGPT what it thought and got this "There is growing evidence suggesting that resistance training can have a positive impact on autoimmune symptoms. While the exact mechanisms are still being studied, several key factors have been identified that may explain the benefits observed in people with autoimmune conditions who engage in regular resistance training."
45 with underwhelming results since starting at 38. Thanks to the app I think I'm finally gonna be doing it right now.
How’s your results going with the app?
Thank you! Love this. 52 year old female who ha been lifting for 6 months now. Learning so much from this channel.
i love watching this guy... he has a great sense of humor and taste! btw i am almost 47 and i just started 1 month ago for the first time in my life... i feel great i can feel my gains everywere and i am discovering muscles i didnt even know i had
The best advice I have ever got as a man about to tur 50 three years into my fitness journey. Thank you.
Turns out I've been preparing for lifting in my 40s since my late 20s, but only after I tore every single thing that could be torn in my early 20s
who are you and how do you live in my body?😂
I was going to say the same exact thing. Except I never actually tore anything. Just tendonitis everywhere, muscle strains, etc.
I love this guy
At 71, I've been putting muscle on by lifting gefilte fish jars and supersetting with creamed herring jars.
oi vey!
Hey - don’t be cavalier. Those cream herring jars are for the young folks.
You funny UA-cam comment section comedian. So glad you took time out of your day to try and say something funny.
I always lift three more prunes than I did last week. after 17 years, I am yoked
This guy cracks me up. A lovely combination of knowledge and humour. Keep going mate, superb videos 👌🙏
64 year old lifting for 1 year. Cheers Dr Mike I have been waiting for this advice 🙏 . You’re the best ! ! Looking forward to getting the RP Training template .
14:19 no LAMBO????? UNSUBED.
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WHAATT!!!?? ofc I'm kidding. Love your vids Dr. Mike.
had a killer leg day yesterday and threw up a lot. Thanks for the inspiration to go hard on the hack squats
55 years old and pulling 550 for singles at a body weight of 205. Conjugate for the past 4 years since coming back after a long break due to illness.
Deadlift? Thats pretty good.
@@deltalima6703 Thanks man ! .,.. oops 211 body weight , i pulled 545 at 205 ua-cam.com/users/shortsczwpQMYkOrc
@@deltalima6703 Thank Ya
@@deltalima6703 Thanks man ! ua-cam.com/users/shortsczwpQMYkOrc 211 body weight , i pulled 545 at 205
So you seem to be handling heavy weights with low reps @ your age. I'm sure you make sure you're warmed up well? On a squat doing anything above an 8rm and I start to get bored. I'd rather get some good quality reps in at a higher weight.
0:35 no i dont think i will
😂🤣😂🤣
🤣😂🤣😂
I can't tell you Dr Mike how helpful this clip is cos I'm 48 going on 49 and just signed up to a gym again after about 10-15yrs of not going to one. Definitely saved this clip as a reference point. I'm definitely going to ease into my sessions at the gym cos I'm not in it to prove anything to anyone but feel good and live a better life plus also have the wife perv over me more than a young TV screen actor in his 20s...lol. Stay blessed and keep up the great work. Regards Morné
60+ with PD... easing up on the weight and adding more reps has been the key for me to avoid injury and get the burn more safely. Loving your content brother! TY!
Hello fellow people planning to get older.
Solid advice. Started lifting in my early 50 with all sorts of pre-existing injuries and overdid it because I loved it so fcking much. Messed up my elbows and it took 6 months to recover, and while I stopped lifted I maxed out the back extension machine with sets of 20 and managed to really mess up my back. Result is that my spine surgeon forbid me any squats or deadlifts for the rest of my life. Lesson: go slow, low weights, proper form, higher reps over higher weights. Not only do you get hurt easily, it takes fcking forever to recover.
After 40 or 45 you are wiser but it so satisfying to be better in pulls ups than a 20 year old man when his girlfriend is nearby and watching.
She goes home with the 20 yo.
@@tims708 If she comes with me at weekdays, we will sleep together.
Only sleep, nothing else. I suppose that she doesn't like to sleep very much at her 20s.
She could have fun with but only once a week.
@@tims708
Not all the time…
At 45 I couldn't care less what other people lift or what they think of me, but it is kinda funny occasionally taking over some machine from a bigger young guy who's being a bit showboaty, adding weight past his max, then cranking out like 20 or 30 reps
By comparison if you are 40 and he is 20.. you’ve had twice as long to train.
I’m 40 in November this year, I still feel like I’m 20
That will change in about 6 years.
Sadly, from my own personal experience, 40 is when the warranty expires. I had more medical issues the year after I turned 40 than I did the 10 years prior. 😅
When I was young, I remember asking an older guy why his belly was so big. He told me wait til I get to his age. I’m older now than he was then. Still waiting for this old age belly to kick in
@@snacking5908 Okay superman. I don't have a big belly either, in fact I have 32-33 inch waist. But that's trivial. The real problems are joint issues, recovery capacity, factual loss of testosterone and the sleep problems that come from it. These occur widely. Perhaps more for some than others, but no-one escapes it. There's no such thing as human invincibility, it doesn't exist.
Glad to hear it! You've probably been taking very good care of yourself, so keep it up :)
Best video ever! 52yo, never worked out before,,, been working out for 4 or 5 months and now in the best shape of my life,,, thanks for the input
Iam subbing to this channel after this video! Thx for ur efforts here!
Age 40 keeping you big as hell
I hate hearing that thing about 10-20+ rep range. I’ve been there for 2 years and I’m sick of it. It takes for ever to do a set and is mentally exhausting. Dammit give me good news.
If you pay attention to your body and don't ego lift, lower reps don't have to be injurious. You have to be honest with yourself when you do it, though, and if you have to stop a rep (or set) early, do it.
@@heterodoxic Yeah I know and I get it. I’m getting there.
Stay in 8 to 12 range then
@@HolmesHobbies If 12 is okay, then 20 is better, right? It’s hard to purposefully do less, but I’m at the point that if I don’t I’ll give up. So I’ve started 8-12 recently.
I do 12-15 and a lot of bodyweight training. 51 and no injuries etc. Training should be about longevity imo
Some useful timestamps:
00:20 - you're old.
00:50 - dude, so old.
01:29 - young people are not old.
02:22 - being old sucks, also you're old.
😂
This is all great advice. I just started back at the gym age 41 after a 10 year lay off, went too hard in my first session back and couldn't go again for a week. Did my 2nd session last night at a lower weight and intensity and I feel much better. Will be implementing the rest of the advice in this video from now on
I retired recently and am in my early 60s. While I'm generally in good health, I am significantly overweight and am focused on reducing my body fat through diet and exercise. The exercise part has been walking, but I'm planning on incorporating weight training into it. I've downloaded the RP Hypertrophy app and it seems that may help me resume weighlifting while avoiding serious injury. Thanks so much for all of your videos, Dr. Mike. They're just an incredible resource in general, but especially for someone like myself, who's gone years without a serious weightlifting regimen.
Funniest part of this video is that he makes it so the wife suggests the cheap hotel. This… has not been my experience of wives.
My wife suggested camping a few years back because its cheaper and more fun. You can imagine my excitement.
Hey im 35 lmao i better watch for sure
Can't wait for this video to start being useful in 21 years 💀
Goes a lot faster than you think son, enjoy it now
You’ll be there in a flash. Make sure you enjoy the ride
@@Divorian thanks a lot! I'm trying to enjoy the good parts as much as i can😊
@@LUKA_911 I benched 360 lbs in my mid-20s, I took 10 years off from injury (surprise surprise) and I can barely get over 225 lbs now. Keep safe, the worst thing that happens is disrupted consistency.
@@XAUCADTrader i hope that doesnt happen to me, the injury that is 😬 and i dont have any plans of stopping lifting until i die
At 56, resting between sets seems to be the key to maximizing lifts per set x reps. Also, my movements are far slower and focused now than when I was younger. Adding dropdown sets has really added to my recovery and giving my joints a break, then going in hard again after a week of this. This is by far my favorite channel on UA-cam, absolutely adding to my workouts and training styles, frank, honest with humor, win win win! Thank you Dr!
Started training at 55. Never trained in my life before that, the newbie gains were incredible! Went from 141 pounds at 5 foot 7 to 173 pounds with added muscle. Still at 20% body fat, but working on that too. 57 years old now.
These vieos are the bomb! I just turned 50, gymed most of my life and in my early 30s was quite happy with my strength. Its been a while (like years), and what I've started again by training 5x5s for strength. dont want gym muscles but want to be strong enough to play with my kids. and yes, I know thast on the not to do list, but I'm also VERY aware I'm 50. so starting off, ridiculously light weights and adding 5 pounds a week when it makes sense. Even today, added the extra on bent over bar lats, my form was slipping and just took it off, I'll try increase again next week rather than hurt myself. And yes, I can feel the aches and pains on my joints, and on those days, I just de-load. This is a marathon, not s sprint. Adding in some great quality creatine works wonders for recovery as well as getting you ready for the session. Loving being back in the gym, and will cycle in that advise about deload and rest weeks, makes so much sense. Great work, love the content!
Very important video. I am in my mid 30s getting back into lifting, and I'm more cautious, controlled, and conscious of what I am doing than I was in my early 20s, and I've already put into place some of these principles to a degree. They'll definitely become more and more important over time.
I’m 38 and never been to the gym in my life, I’m really considering it…I pretty lean due to manual job so watching this video has helped me a tonne! I will start this journey and slow and steady will definitely win this race. Thanks Doc!
Dr. Mike's banter even to himself is smart funny. Great stuff.
I'm 55. I just started lifting. At first I thought Id like to train strength then I realised that it was wrecking my endurance (i'm a climber) AND more importantly, there is a MUCH higher risk of injury!
Now I'm trying to master the compound lifts. Low weight, high reps. For endurance mainly. Any hypertrophy along the way is just a bonus. 72 hours between sessions. I still climb, practice yoga and cardio. I see many young people in the gym with awful form trying to lift way more than they can do properly. Even at my age I feel confident that with a proper schedule, good form and rest that I'll surpass many of the whipper snappers.
Great advice. I've been doing pretty much the same. I'm 55 now and lift more than what I did in my 20's. Never used steroids or TRT. I have no problems with lifters that do. No injuries from lifting.