My Top 3 Workout Tips for Men Over 40
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- Опубликовано: 8 сен 2024
- Fitness Trainer Al Kavadlo shares his top three workout tips for men over 40:
1 - Exercise Daily
2 - Follow an Upper Body/Lower Body Split Routine
3 - Keep Your Workouts Short
Check out Al's program Old Man Strength for more: www.fortifytra...
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What about full body workouts 3 days a week?
As a 50 year old man, I tried everything Al....PPL , upper/lower etc.... made adjustments to volume /frequency.... what simply works for me is full body only .... 3 times a week... 6-8 sets per body part per workout.... I never train to failure but close enough in the last set (2 RIR) .... I only do pull/chin up, dips, push ups and bodyweight rows... with squats and leg raise occasionally....I do my reps slow with control each rep with full ROM taking 2 to 3 seconds... I never do fast movements... no kipping no jumping... I am very strong and muscular looking like natural bodybuilders... I never lift weights because it just doesn't feel right to me at my age.... I am very strong and I don't want to get injured under heavy barbells... I'm not trying to build more muscles ... and yessss... calisthenics can really make you jacked if high reps are done with slow controlled movement keeping the muscle under tension AT ALL TIMES... slow perfect reps can build amazing muscle and strength ... I never do weighted calisthenics because of the same reason as barbells/dumbbells.... but I know perfect high reps made me strong enough to lift additional weight in my calisthenics....I learned a lot from your videos and I believe that every one should listen to their own body and find a sweet spot about training without forcing themselves too much... it's a long way and we should be safe and steady improving slowly and constantly... human body can do amazing things but up to a point... benefits from extreme skills really very limited... there is diminishing return in every aspect in life..We can build a decent athletic body with calisthenics without .running the risk of injury....thanks Al... that you've put great deal of heart and effort for years into teaching people about calisthenics that every body appreciates in the community....pure heart and hard work....👍
so at least 24 sets a workout?
Pull Up, Dips, Rowing, Push Ups... each 3 sets... total 12 sets... you gotta finish in 30 - 40 min... if you do more, you will have a bath of cortisol which means fried CNS ( Central Nervous system) lower testosterone and less muscles... Intensity is key closely related with volume... do each rep slow and under control... taking 2 seconds... this will make you super strong.... Do your reps even in all 3 sets... don't go like 10 - 8 - 6 reps.... go like 8 - 8 - 8 reps... the first set should be easy and the last set you can go to failure if you are young enough... at my age, 2 reps in reserve before failure is better.... 24 sets per workout is too much... this workout volume is mostly junk volume, no benefits but requires a lot of recovery time.... an ineffective way of training.... Al is right about workout time... should be 40 min at most... more than that your hormones start to change in a bad way....
@@cheerfulheartdeepmind685 I am 57 and still feel the need to do shoulder presses, plus direct exercises for the triceps, biceps and forearms. Trading PPL twice a week. I do have joint pain now so have lowered the weight on dips and shoulder presses and do more reps, under control. I like micro workouts to split it up. Don't you do legs much then?
@@me3899 i hope I don't get old plz one day:(
Hey I'm 46 do weighted calistenics, full body 3 times a week but now there's toomany reps and sets ,takes about 1.5 hours.any tips?
Been lifting weights for over 45 years. Won several state bodybuilding championships and am the age of 63 and hadn't let up!!💪👍🤠
Nice
Exactly....Im going to disagree with his 30 min of strength training a few daya a week...@46 inwould lose muscle if thats all I did....one muscle group can take 30 min.
I hear you man. If there were a bed and table in the gym, I would live there. The gym is very addicting especially since retiring. Keep grinding
You want a cookie?
Yea this 'over 40' dudes limit themselves.
I'm 51 and workout about 5 times per week. I just focus on lifts that I like. Typically upright rows and military press. I'm not training for sports, so I do what makes me feel good and it keeps me motivated.
I agree !
50 and just use the weight bench and bells in my shop works great….+ supplements
I do pull-ups, pushups, dips, squats, every other day. 300-500 reps total. I'm 64 years old. Ex natty bodybuilder. I go to the playground and do all my workouts there. On OFF day, I walk 2-3 miles a day.
This advice is excellent. I do this, I'm 65 and in great shape. Amen, Brother!
Im 39, literally look and feel like im 25. My favorite exercise is walking 2 miles while fasting, shirtless soaking the morning sun and making stops to do pushup, about 200 of them in total. The most important part is being consistent, so doing an exercise that you enjoy is fundamental. Do something that you like but do it for fks sake, no more procrastination, no more being lazy like every body that seem like they run on 10% battery. If you are over 40 and being lazy just wasting away, I am your wake up call. The freakin clock is ticking and you are still young enough to do many of the things you will regret not doing if you don’t energize now and start being the baddest mf you ever been.
Update: I’ve been lacking for about 2 months and not sticking to this routine as well as my healthy routine that I had and I am feeling it. Exercise and having high energy makes me enjoy life 2x more.
I'm glad you're not solar challenged, the sun does amazing things.
Mf Rock n‘ Roll, bruh!!!
🤟
Good advice bro
If you still struggling
Go AGAIN MY G
🙏
You do not look 25 bro 😂
Thank you !!!!!
I have started workouts and stopped because I just can’t handle the amount of time three times a week to do it and I usually stop recently. I’m doing exactly what you said and I’m watching your video so I said to myself it’s not only working for me, but it must be working for other people I’m 59 years old. I feel the best that I’ve ever felt in my life working out seven days a week 3 to 4 days a week with weights short, not long hour workouts no more than a half hour and do a cardio walking or elliptical .
I hope people watch this video and follow you because it’s so true seven days a week keeps your mind shop makes you think about what you eat and put into your body as we get older. Good luck
Great to see older guys in shape. If you ain't had a serious injury or time off training then you don't know what true health is!
Bro I have been following your stuff for decades and suddenly when I think about your stuff again you pop up on youtube let's gooo
Good advice! I'm 57, and I look great. I literally follow every element of this advice except the upper/lower split. I do upper and lower strength training simultaneously to save time. I still keep it to 3 or 4 days a week and never over an hour in duration. Usually, it's 45 minutes total. Equally important, if not more, is a good diet. I also use creatine in cycles. 1week on, 1 off. I am the oldest person in my business and I easily keep up in a physically demanding environment. The oldest person after me is 28, and he's in miserable condition.
63 YO weight training 5 days per week (Mon-Friday), daily walk 3 miles and twice per week HIIT.
Great advice! I'm 70 and train 5 days per week on a functional trainer with leg attachments, adjustable barbells and pushup handles. My split is arms - legs - off - chest & back - legs - off - repeat...off days include a short 15 minute ab routine
Al Kavadlo, true legend. Following his videos for many years. Great work Al 👍
I'm 58 and been strength training consistently for about 15 years now. Also been eating keto(vore) since early 2014 and carnivore for 4+ years now and strength training fullbody pretty much every day with varying intensity for about 5 years. I'm in better shape, and stronger both physically and mentally now than I was in my teens, 20s, 30s and early 40s.
I'm 44 and have been training since I was 14. I don't consider myself an "old" man. I actually find him very patronising. I'm training as hard and heavy as ever. I've never considered my age, just get on with it.
Same here, bro.
Same here.
Same here this guy sounds like he is talking to an old lady at a nursing home
I feel like he’s talking to guys like me. Not you. I have trained and lifted since I was a teen but the last 6 - 7 years since my last two kids have been born I have been very sedentary. It is very much past time to get back to it.
lol…just because u don’t consider it doesn’t make it true
Whatever works for you. At 40 I upped my training to 5 times strength training a week + 2 times cardio. I sharpened up all my prs at 40+ doing a bro split. I have never looked better or being stronger than I am now, being 42 today.
Great advice. I do upper lower split. I went to an EP who ordered we to do whole body 3tumes a week and that 4 sessions week was too much. He was wrong. Two recovery days before hitting a muscle group again is crucial for us old geezers.
I recommend push/pull over upper/lower. So Bench, Squat, Overhead Press are push and Barbell Row and Deadlift are pull. Can do them Monday and Thursday for a good amount of rest. If you do the proper very high intensity on those days, 2 days of strength training is honestly enough.
I'm 48, and I train every day. I do 5 resistance days and 2 HIIT days. I also run 5-10 k every evening. I don't consider this to be overdoing it.
Yeah... Looking at channels like Strong And Conditioned and the Busy Dad, I don't think guys over 40 have to worry about training too frequently.
Before workout diet in home which it's best say me
get off the TRT, bro
I do one.hour a day , sometime light not over heavy , i,m 53 snd i,m ripped ans feel great , i use shilajit and celtic sea salt and i drink hydronized water everyday , i have energy like u,m 20 again and i dont get any fatigue.💪
I agree with keeping it to 3-4 days. Recovery is super important, and helps pack on more muscle in the long run. Also, when you do work a particular body part, you can put a little more into it. It’s about finding what’s right for you personally, in the end. Everybody has an opinion and there’s plenty of people that will tell you that you’re doing something wrong. Don’t listen to them. Do what works for you.
Best advice on RUclips
Such precious advice. I am 35 ya and im 100 agree
Throw in intermittent fasting! Daily 2 mile morning walks, 3-4 days weight training, afternoon walks on the beach, and surfing 🏄🏼♂️… 54 years old going on 30! 💪🏻
The Voice Of Wisdom when it comes to training.
He is Al Kavadlo...and we're working out!!
Just turned 63, bought a pair of adjustable DB's last year, hitting them twice a week for upper body, once a week for my legs. Also, taking long walks and hikes in between, I can no longer run bc of my knees and hips. Need to drop about 30lbs, so I have a lot of work to do. Thanks for the shortie.
Agreed. I'm in my fifties. Doing strength training 3-4 times a week sometimes too much for muy body.
This is important for everyone in my opinion. I started lifting seriously around 16 and now I’m 20 only strength training 3 days a week. I’m working on making a 4th day for explosive training like running and jumping. I can’t even begin to tell you how important it is to do something everyday.
I'm 47 & I'm a calisthenics guy.
Great advice! 👍 Thanks
Thank u. I’m 37 but I only live with one kidney and lots of injury due to internal bleeding and surveys. I was already finding it hard to keep up with younger guys routine.
58 years old. Yoga 5 days a week, and Kettle Bell Swings, Squats and Clean and Press 3 times a week. Some dead hangs and weighted carry mixed in twice a week. I don't turn any heads, nor do I feel 25, but I have functional strength, and the few injuries I get, I can come back from pretty quick. Yoga has made all the difference. I think as we age, its more about consistency than intensity.
I like that you are here for men over 40 - you look great. Any tips for women over 40.
This is the advice I followed in my early 20s - I’m in my mid 30s now and still train this way.
I'm 58 and do a 6 on 1 off split, each workout is about 1.5 hours. I'm also a shift worker doing 12 hour shifts. I have no problem with recovery but have been working out for years.
Happy birthday to me..just turn 40 and I feel the pain trying to overworked myself. Glad I bought your program "OMS" before turning 40, lol....
Great tips...glad I look you up this past couple of months ago and transition my mindset. I can't do what I done in the past but glad I don't need to. Thank you Al.
All good advice, as I am 52 and been going to the gym all my life
Niw this dude is for real. About time someone said some stuff that was right. I’m 62 and over do it on a regular basis. I’m a coach and sometimes I don’t take my own advice, but this guy is dead on good job brother.
I'm 45 y/o, never a big guy, nor strong... but I managed to rid the shoulder pain and popping shoulders. Although I still have sciatica problems, I never had a flare up since I started working out since Mar 2023... I can do it and so can you! LET'S GO!!!
How did you get rid of shoulder pain Mike? I'm going through some scapula mobility/stability and strengthen with a coach at the moment. I just hope the hard work with him pays off so I can get some normality back in upper body training.
Wow! First! Great tips, thanks Al 👊
44 and I find it hard to take days off. Doing less frequent strength training has been amazing and you get the same results. Running cycling hiking everyday. I do everything outside and haven’t been in a gym in decades.
Thanks, Al! You and Danny are always on point.
Thanks!
agree with almost all this.
Al is fantastic, and very scientific with his advice.
I Agree 3 Upper/ 3 Lower, Walking 6 Days SOMETIMES Im Too Sore To Continue Need Another Day Off But Sunday Always Off
Hell yeah I dig this advice and agree !
I use the TRX and Rip trainer. I'm getting stronger and I spend a lot of time at the gym due to my training.
Thanks for this I need it. I’m just now starting to be healthier. At 57 and 250+ at 5’10”, it feels like I’m an ocean liner ship at sea trying to do a 180 degree about face.
Im 58, and can. Whoop on 20 year old on the bike, BUT only w rest and recovery. A few days of hard effort and no rest and im weak. It takes a LOT more time to recover as an older athlete.
I fully agree with the daily training, for the it's the only way, gotta make it a lifestyle.
Very true iam 66 and seem to see better results when I rest for a few days while weight training as my wife says hey remember you are not 25 anymore ...
Thanks, I just got your message,big respect!
Good Tip! I over did it with multiple days doing squat and back and ended up throwing my back out. most uncomfortable feeling ever
Man i just cant find the time becuade office work. I'm done by 6 then have feed my son get his homework in order help him get ready for school the next day i get free by 9PM.
I dont sleep before 11 and wake up by 7AM.
You still have excuses?
Great advice 👍🏾
Fantastic advice, old man strength for the win!
Appreciate your shurt vedios with no music in great job keep going
u so lit Al...appreciate u fam
4th tip - do compound multi joint exercises.
I agree with shorter sessions and rest period between for low impact cardio.
Great video! Can I do the upper & lower body dumbell workout 4 times a week without any rest day at all like Monday-Upper body, Tuesday-lower body, Wednesday-Upper body and Thursday-Lower Body?
I'm 42...yeah....subscribed.
I'll be 40 in a few years and I do all of this already. I weight train 4 times a week and do light yoga on the other days. Guess I'm on the right track
Sound advice, I can relate, started splitting upper body Lower body kettle bell training as could barely sit on the toilet nxt day after squats😅
I aint ripped but feel fitter and lost a tonne of weight eating less processed and more balanced meals 15mins weights with a 1hr 30 walk
I like the 3-4 days strength for most people although some weeks I might do 5.
I train about an hour and a half everyday and close to 50 and still feel young sparring boxing with young guys!
Bench every 5 days, squats every 7, dead lifts 9. Then schedule assist exercise with partials and negatives off days. Lift no more than 30 to 45 minutes a day. That was the schedule everyone was doing for power in my day.
I’m about to be 29 and I want to stay fit, healthy and as young as I possibly can.
I'm not a man, nor am I over 40 but I feel like I belong here.
hahahahaha!
u dont
Excellent tips great Channel
Just 5 bodyweight exercises for myself.
Pushups rows crunches squats hip bridges, 3 sets 10 reps, slow controlled movement.
2 Workouts 1 week and 3 workouts the next. And just repeat, alas gone are the days of 5 hard workouts with heavy weights on the barbell of 30 years ago.
Dam I hate the ageing process, and to think / relize it's only going to get worse as the years ahead become decades.
Still it's good to be able to do working out.
O and slow cardio 2 times per week, no more semi fast running, unfortunately.
Very good tips, thanks for share
Thanks
Hey I like your advice and this is kinda what I do already,I just dont push a lil harder like I think I need ,except my running I over did it and now I'm injured ugh,but goid advice thank you
Over a certain age recovery is important not overworking your muscles which leads to more injury and less development.
As much as I agree with some of what he's saying, to each his own, everyone is different and these one size fits all approaches shouldn't be considered doctrine 🙏👍💪❤️💯😎
Great content.👍
Thank you !!!!!
Great tips, thank you
Hey Al! Any plans to release a Kindle version of Old Man Strength? Big fan over here from Vegas.
thanks for the solid video learned sumn new 🤙🤙
Bravo Sir thank you
Great advice.
YES SIR!!
Awesome man thank you
Im Al Kavadlo and we're working out. OG
Excellent!
I'm a bin man in the uk I walk 20,000 steps a day emptying bins I get exercise every day
Any advice for a woman about to hit 45(😱)? I can’t decide between hour long full body split workouts 3 days a week, or five 35-40min workouts where it’s lower body day, upper body day, glutes and hamstrings, a full body workout, and a HIIT session.
I recommend option one. If you have time and energy to work out on the days in between, go for a jog, bike ride or swim. 👊
Optimal routines for reversing sarcopenia and having sufficient strength not to lose independence, for 40-55 y.o.'s, 55-65's, 65+'s?
Tendonitis going strong in full effect for not following this... I learned my lesson. No need to train like I am going to fight Mike Tyson
Respect brother for the tips
i do first two tips exactly i'm 55 but do about 90 min workouts.
These are great tips 👌
Unless you’re a truck driver and on the 3 off days…. I have to hit it hard. 50 years old and my recovery is during my 4 days, morning to night in a tractor trailer
Estás genial te felicito
Well said
Top advice
Agreed
Why upper body/lower body and not push/pull?
The bridge is full body, where to put it?
I find upper/lower works best, but if you prefer push/pull then go for it!
I like to put bridges on leg day - but you're right - you could do them on upper body days, too. Same with abs.
Good ass body. Damn. I’ll be 41 in a couple months. 3-4 workouts a week are good as general maintenance for me.
Turning 40 next week and in my best shape ever lately. Never really cut before but now I don't worry too much about size but being lean and cut. Feels good. Only downside of getting older in the gym is previous injuries seem to linger!
@@maybugz Happy early Birthday bro