Over 40 programs

[nhtope]

I struggle to find the right program to follow at 41. Find myself doing what I did in my 20’s and that doesn’t seem to work as well. Need to shed some pounds but build muscle too. Any tips, advice etc. would be greatly appreciated!

[keyboardworkout]

Jim Wendler's Gray Pubes Program

[SuffolkPunch]

There is no reason to train any differently. I am older than you although admittedly I did start in my late thirties.

The only difference is that your residual fitness and resilience is not likely to be what it was in your 20s - but you can still make big improvements using the exact same methods.

The key is to use a program which has planned progressive overload, use the guidelines it provides to choose starting weights, focus on good form and slowly cranking up the challenge factor.

Look in the sticky threads at routines like All Pros or Fierce 5.

[air2fakie]

There is no reason to train any differently.

OP, this is largely dependent on how you trained in your 20s. If you did a bro split or some very hi volume routine back then, it might not work so well now.

But as said above, any solid program that would work in your 20s would work now. The main thing is keep an eye on how your body responds and adjust accordingly. For ex:

- If you've been training since your 20s and/or have been active sportswise, you likely have some past/current injuries or creaky joints and may need to make adjustments to your exercises/volume/reps/frequency based on how you feel (e.g, less free weights and more machines/cables, avoiding certain things (like dips if you have shoulder issues), etc.

- As far as diet, you may find that bulking doesn't work as well as it used to (you gain more fat than you used to, weight collects in the wrong areas)... could find cutting doesn't work as well either

Overall, be smart and pay attention to your body and adjust accordingly. Some ppl can train pretty much the same, but many make little adjustments here and there. Doing things in moderation and balance is best because you can't get away with certain things like when you were younger - not super high volume, not super heavy weights, no dirty bulks, etc.

[gcoulson]

Over 40 here. Started workout out not that long ago doing basic 3 day full body and recently moved to 4 upper lower.

With recovery, I see 4 days a week being my maximum workouts per week while keeping injuries down and progress going in the right direction.

The biggest adjustment (physically and mentally) was limiting the heavy 5's I was doing. It was just crushing me and I was running into serious recovery issues.

I now just do one heavy 5 per workout, followed by "lighter" exercises in 8-10 range and find I'm doing much better with this attack. The joints don't seem to complain as much.

[Squid24]

I'm pretty sure I've been doing the same workout as a 20 yr for the last 10 yrs now...

so........

Jim Wendler's Gray Pubes Program

Am I to wait till my pubes are gray before starting this program?
55 and the carpet is still the same color as my drapes....brown

[air2fakie]

I'm pretty sure I've been doing the same workout as a 20 yr for the last 10 yrs now...

You back to your normal workout routine? All good?

[MtMoriah]

5x5 method 3 times a week every other day. I am 58 years of age lifting since age 14, never been injured, strong as an ox.

[Squid24]

You back to your normal workout routine? All good?

No, not yet. Had my Echo Cardiogram done yesterday. My next visit with the Cardiologist is next Friday. That will be my day of asking if I can go back to normal workouts....

[air2fakie]

No, not yet. Had my Echo Cardiogram done yesterday. My next visit with the Cardiologist is next Friday. That will be my day of asking if I can go back to normal workouts....

Got it, good luck and listen to the doc even though you're prob itching to get back to it.

[Squid24]

Got it, good luck and listen to the doc even though you're prob itching to get back to it.

Oh, I will.....but my pants are getting a wee bit tight...lmao

[ElrondHubbard]

I struggle to find the right program to follow at 41. Find myself doing what I did in my 20’s and that doesn’t seem to work as well. Need to shed some pounds but build muscle too. Any tips, advice etc. would be greatly appreciated!

What you did in your 20's was probably not that good, any gains you made were likely in spite of your workout style, not because of it. (I know I'm making certain assumptions here.)

Get back on one of the established novice programs that provides consistency and progressive overload, stick with it, and you'll do fine.