FabSwingers.com forum: Lifting weights when you are 40+

By *ilentnoise OP Man
over a year ago

Belfast

Has anyone any experience of starting to lift weights in their 40s or above? And if so, how did you start and how have you found it? My doctor told me that I should start lifting weights to not only loose the beer belly, but longer-term to strengthen the body for reaching older age. I couldn't face wandering into a gym with all those 'perfect bodies' in there starring at you as you make a fool of yourself trying to figure out how any of that equipment actually works.

Does such a thing exist where you can sign up to a class where everyone is in the same boat? Haven't been able to find anything online.

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By *j47Man
over a year ago

limerick

Call in to the local gym and tell them your requirments and I am sure they will work out a programme for you and show you the correct way to use the equitment. At least thats what mine done

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By *rMotivator2.0Man
over a year ago

Donegal

Even the people with the "perfect bodies" are a bit anxious about how they look if not more so and everyone's definition of perfect is different so I'd say don't be worried just go for it, everyone that is going to the gym are going to better themselves make themselves feel better so don't be apprehensive contact a gym and see about getting pt get a few sessions in learn the basics and you're flying

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By *om TangoMan
over a year ago

aughnacloy monaghan area

Haven’t been to the gym in years but when I did start I was overweight and unfit. Remember most people that are at the gym was most likely the same as yourself. There is all ages in the gym from young to their 70/80. When joining ask them to do u up a program or if u can afford it a few one on one sessions. I highly recommend a few one on one sessions to avoid injury. In regards to weights. Start light. Very light and slowly move your way up. Increased the weight by half a kilo or so every 2nd time I go. Allow for recovery at the start. U will hurt if u do a good work. For example. Monday do Legs, Wednesday back and chest and Friday Arms. That’s just a sample. More experience people will tell u better. Bring lots of water, and a small towel to rub ur sweat of each machine, bars u use. Watch others ( not in a prev way). And how the do things. I’ve always found most people helpful enough in the gym I went to. Once u get the hang of things u Will really enjoy each session. Now the bad news. Gym alone won’t help u loose weight. Diet needs to be worked on also. Plus at the start with the right diet and the right workout u likely won’t see any weight lost on the scales. This will be due to muscle growth but u should see some body fat lost. It took me 6 weeks to see a different on the scales but I did notice clothes fitting better. I hope that has helped u a bit. I’m sure more experience lads and lassies on here can help u much more.

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By *ymbunny2016Man
over a year ago

Bangor

Get a qualified instructor to work with you at the start, don’t expect too much too soon.

It takes time but you will feel great for it and notice a difference! Take photos of your body at the start, and throughout your journey!

Good luck!

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By *adger BrocMan
over a year ago

Co. Cork

DYOT....do your own thing.

Most of the gymbodders have their heads so far up their own anal orifices they wont even know you exist.

But seriously do go at a quieter time and ask the gym staff to help you get started.

Well worth it and after a while even the fitness freaks will be jealous of how good you look....that is when they eventually manage to gets their heads out of the dark recesses of their muscle bound butts.

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By *hoenix-risingMan
over a year ago

Co.Down

"Haven’t been to the gym in years but when I did start I was overweight and unfit. Remember most people that are at the gym was most likely the same as yourself. There is all ages in the gym from young to their 70/80. When joining ask them to do u up a program or if u can afford it a few one on one sessions. I highly recommend a few one on one sessions to avoid injury. In regards to weights. Start light. Very light and slowly move your way up. Increased the weight by half a kilo or so every 2nd time I go. Allow for recovery at the start. U will hurt if u do a good work. For example. Monday do Legs, Wednesday back and chest and Friday Arms. That’s just a sample. More experience people will tell u better. Bring lots of water, and a small towel to rub ur sweat of each machine, bars u use. Watch others ( not in a prev way). And how the do things. I’ve always found most people helpful enough in the gym I went to. Once u get the hang of things u Will really enjoy each session. Now the bad news. Gym alone won’t help u loose weight. Diet needs to be worked on also. Plus at the start with the right diet and the right workout u likely won’t see any weight lost on the scales. This will be due to muscle growth but u should see some body fat lost. It took me 6 weeks to see a different on the scales but I did notice clothes fitting better. I hope that has helped u a bit. I’m sure more experience lads and lassies on here can help u much more. "

I wouldn't pay too much attention to what others are doing,if they are doing it wrong or have bad form and you copy,you will too.Get advice from a Trainer and book a few PT sessions at the start to guide you

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By *ealitybitesMan
over a year ago

Belfast

I joined a council run gym in my early 40s. First time I'd ever been in one. The staff were poor and were only interested in the younger clients and a couple of local GAA celebs.

Joined PureGym in my early 50s because there seemed to be a better mix of clients and it wasn't like the other privately run places which were more focused on body building.

Again the quality of staff let them down.

I hired a PT for a month so I could learn about the equipment and for specific advice on diet etc.

I wasn't looking to lose any weight because I was already burning 3500 calories a day in my job.

I wanted to bulk up but the PT was advising on a diet of less than 2000 calories a day and a lot of it contained dairy despite being told I was lactose intolerant.

I gave up after 6 weeks.

Those are the only times I've ever been in a gym but it taught me that you have to be very specific in what you are hoping to achieve and really keep asking questions about everything.

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By (user no longer on site)
over a year ago

I join gym after 40 as I start having big beer belly and start to feel uncomfortable with it. I have no problem to go on gym where is all those perfect body as I go there to train and make my perfect body. And other things when I train I train and I only focus on that

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By *picyrodMan
over a year ago

leicestershire

I go gym . 30 mins cv warm up 2 body parts weight 120 reps 10 lengths pool swim and a sauna hit 3 times a week with a yoga session mid week to break up keeps u fit ?? good vibe you feel great within yourself happy days benefits gets u stronger and fitter for old age x

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By (user no longer on site)
over a year ago

I started going to the gym after I finished playing rugby in my 40s. No one really knows what they are doing just some are better at pretending than others. My advice is to get your form correct, then lift heavy and use the machines where possible to reduce the risk of injury. Muscle aches are okay joint pain isn’t. Good luck and as a regular gym goer, we really don’t pay too much attention to anyone else

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By *picyrodMan
over a year ago

leicestershire

U go gym for yourself not others bang some headphones on do ur stuff done feel good

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By *ursecretmischiefCouple
over a year ago

The West

"I started going to the gym after I finished playing rugby in my 40s. No one really knows what they are doing just some are better at pretending than others. My advice is to get your form correct, then lift heavy and use the machines where possible to reduce the risk of injury. Muscle aches are okay joint pain isn’t. Good luck and as a regular gym goer, we really don’t pay too much attention to anyone else"

This is good advice, maybe get some advice from a proper S&C coach also, one that's involved with good teams, athletes etc. Majority of those working in gyns are useless as are many PTs, do your homework here!

Also, weight is lost in the kitchen, you will no lose weight going to the gym with a bad diet!...Its the single reason people don't see results!

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By *rmrs1234Couple
over a year ago

Waterford

Nearly all gyms offer personal plans geared towards whatever your goal/aim is. Any gym worth their salt would also walk through any equipment/weights mentioned on said plan.

If you are unsure as regards form youtube is great. Last thing you want is a cat back doing deadlifts or something. The vast majority of people in the gym dont give a shiny shite what youre doing (you will always have an insta gang but its a small percentage)

And lastly get yourself a decent playlist on spotify, throw on the headphones and off ya go

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By *hakeurlegsMan
over a year ago

everywhere. and nowhere baby

Just go do your stuff there's loads of programmes on you tube or tik tok for free. Never worry about what others think your going for you not them ...

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By *amsevenMan
over a year ago

cork

Despite what you might believe most gym goers do not have their heads up their own arses. As with any section of society you will have a few ghowls but most will see you an think fair play, we all started somewhere. I would say as was said above, get your form right ie the action of lifting the weight properly. Last thing you want is a injury.

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By (user no longer on site)
over a year ago

If you serious about lifting get some proper advice and coaching, most trainers in the gym don't have the knowledge especially when it comes to free weights.

I'm 49 and back lifting currently at a 120kg deadlift, 44kg bench press and a 95 kg box squat. Love weights, hate cardio hoping to do a power lifting competition next year.

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By *picyrodMan
over a year ago

leicestershire

I'm more cardio swim ect but do my body parts 3 times a week cardio is important blood circulation sweat ect its something I put together yes can be a mountain to climb when u 1st go to a gym start on just cardio 5 times a week then add weights in add other users stats what's they will help

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By *woToSeeCouple
over a year ago

Cork City

We both workout at home. Mr is very experienced and creates programs himself. I use an app. Can recommend if you are interested. As for equipment, I use only dumbbells. Mr uses all that possible to use at home

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By (user no longer on site)
over a year ago

I started lifting after retiring from rugby after a physio told me it'd sort my dodgy back out

Diet is 70% of any training but it definitely helped lifting 4/5 times a week

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By (user no longer on site)
over a year ago

Try do push ups every morning after you get up the bed. Maximum reps. Next day do 1 push up more. Achieve goal 100 push ups every morning every day. Effects guaranteed. No needed weights, gym, etc. Good to do some combat sport like kickboxing or Muay Thai. Regards Mr Owner

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By *9molotov69Man
over a year ago

Dublin

"Has anyone any experience of starting to lift weights in their 40s or above? And if so, how did you start and how have you found it? My doctor told me that I should start lifting weights to not only loose the beer belly, but longer-term to strengthen the body for reaching older age. I couldn't face wandering into a gym with all those 'perfect bodies' in there starring at you as you make a fool of yourself trying to figure out how any of that equipment actually works.

Does such a thing exist where you can sign up to a class where everyone is in the same boat? Haven't been able to find anything online. "
firstly,,, nobody actually looks at you in any way negative in the gym, they look at ye like kudos to him getting in the door to work on yourself, when you walk in that door it's you against you, get good earphones on a bottle of water a towel do some stretches to warm up start light get used to your surroundings and always remember nobody ever walks out any gym feeling like shit!

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By *ORETHANUSCouple
over a year ago

Midlands

Started lifting at 45. Get a professional, learn the mechanics. Be patient, consistent and determined. Enjoy

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By (user no longer on site)
over a year ago

Does such a thing exist where you can sign up to a class where everyone is in the same boat? Haven't been able to find anything online. "

Would recommend a PT for a few sessions and also trust me most people focus on what they are doing and we also have started where you are now.

But your diet also needs to change

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By *ndqtMan
over a year ago

The Wild West

Plenty people over 40 lifting weights in the gym I go to.

People of all shapes and sizes just trying to do the best for themselves.

As said - I would recommend one or two PT sessions for a start to help with technique and gauging weight.

Also if aim is to loose a few pounds - work in some proper cardio at start of session, but PT will assess and help with that.

Best of luck - you wont regret it

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By *Belfast_FellaMan
over a year ago

belfast

Book a few sessions with a PT to get the basics. I would say that 3 or so should allow you to get the gist of bench pressing, squatting or deadlifting or whatever the PT thinks are the best sort of exercises for you to achieve what you’re looking to achieve. If you want to get more technical or advanced, you could book more.

And certainly don’t be deterred or intimidated by the regulars. Everyone has to start somewhere and most people who aren’t idiots will be welcoming of someone starting their fitness journey.

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By (user no longer on site)
over a year ago

[Removed by poster at 31/08/23 19:44:11]

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By *itemeagainMan
over a year ago

Wexford

Does such a thing exist where you can sign up to a class where everyone is in the same boat? Haven't been able to find anything online. "

Here you go ... this is up there with my favorite views of this year .... absolutely wonderful data based evidence as to why muscle mace is the most important thing of all to live better for longer.

And yes I'm aware I have fuck all ...

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By (user no longer on site)
over a year ago

Just be careful get some good advice from people that specialize in PT

Best of luck

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By *itemeagainMan
over a year ago

Wexford

Does such a thing exist where you can sign up to a class where everyone is in the same boat? Haven't been able to find anything online.

Here you go ... this is up there with my favorite views of this year .... absolutely wonderful data based evidence as to why muscle mace is the most important thing of all to live better for longer.

And yes I'm aware I have fuck all ...

Im.so tick

Should have included the lunm eh

https://m.youtube.com/watch?v=eqPnptAtBJk

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By *rish_GuyMan
over a year ago

Foxford

Does such a thing exist where you can sign up to a class where everyone is in the same boat? Haven't been able to find anything online. "

Good on your Dr.

I wish my Dr would have told me that.

The only thing he'd say to me was keep away from the table & then ask me, how much I was drinking, how many evening's a week.

I mist start going to the gym AGAIN meself.

The injury part is to late for me now. I should be looking after it, to lengthen the joint replacement it'll need in the future.

I joint the gym over 20 year's ago now. To try to lose weight & build the upper body. The staff there did a program for me at the time. It was really only stretching & different types of cardio. Sadly wasn't able to keep going long enough to build up to weights, as lifestyle, at the time would get in the way. After many years away from the gym, I went back to it again & then I started doing some weights, nothing like what has been said here already.

What stuck with me sence, is different exercises I used to do, back then I remembered them. Also get your level of fitness in general right, before doing weights. Even if you stop going for whatever reason at the time, once you go back again, you'll remember them thing's again ASAP. There's every sort at the gym from people just starting(like your) to the prefect bodies & different ages aswell. I know it's easy for us to say this, most of the perfect body types are willing to help you in someway. Just ask them, as was already said they have there own problems about themselves(so to speak). Most gyms run some sort of exercise classes, especially over the winter months, from now on, at least. They'll be for every sort of people OP.

(Abit of topic)

Me another guy were in the gym 1 Saturday. I seen him doing shoulder circles, he was liftimg 80 to 120kgs, on each side of the bar. I asked him did he play rugby once? He said no that he was to much of a baby for it. When he was younger. In other words don't judge a book by it's cover.

(I'm sure some will disagree with me on this front anyway's)

Personally I hate the word diet. That said food is very important to getting fit, healthy & staffing that way alright.

I'd say try & watch what your eating & are you doing enough activities during your normal day to burn off, what your eat. Even without thinking about the gym.

Yes take a picture at the start & again after a period of time. Once you start going, you'll start to enjoy it. At times if you don't go for some reason, you'll miss it that time. Try to think of the gym as a social event, to go to & be out of the house, at some part of the day.

You were on about prefect bodies in the gym, theres plenty of perfect bodies on here. I bet don't think that way about themselves OP.

Don't be afraid OP. You can do it.

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By (user no longer on site)
over a year ago

Mr here Arnold schwarzenegger is actually running a online free news letter and free pump club..belive there's an app too shows workouts and progress he's built up quite movement people in all walks of life motivating each other. If you want any free advice dm I'm a personal trainer 16 years. Best of luck on your journey

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By (user no longer on site)
over a year ago

"DYOT....do your own thing.

Most of the gymbodders have their heads so far up their own anal orifices they wont even know you exist.

But seriously do go at a quieter time and ask the gym staff to help you get started.

Can't really do his own thing if he doesn't know what he's doing?

So let me get this right because someone's in a gym focused on their own training means their heads up their own anal orifice wtf..,? Have you ever approached these so called fitness freaks and asked for advice? You'd be surprised how helpful they are... not sure why you commented so negatively when he asked for advice. Most people in a gym are only there like everyone to improve themselves not shit on others or switch off stress for a few hours.. dunno where your weird angst stems from.

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By *aptainandfirstmateCouple
over a year ago

galway

If you’ve never done weights before, be very careful. Just because your doctor said to doesn’t mean he’s right. There’s plenty of so called professionals out there that don’t know what they’re talking about.

If you want to and if you feel you can, then do it. Most success comes from within. Make sure you’re comfortable with what you’re doing and don’t expect to look like mr. Olympia in the morning. Mind yourself cause no one else will.

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By *ffloadMan
over a year ago

Dublin

Get a weight training routine on line there is plenty. And if you're not sure how to do the exercises, have a look on YouTube.

2 important things to remember, lift what you're comfortable with and enjoy.

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By (user no longer on site)
over a year ago

Big fan of resistance training here, you really will reap the benefits in just a few months time and it will become part of your new regime to improving your overall physical and mental health in the long-term

I love to see women especially take up strength & conditioning , as over 40 we can be prone to osteoporosis and so loading our bones with weight (even body weight exercises) can help keep this condition at bay

Definitely get started with a good PT, or instructor as the correct form is key to avoiding injury and he or she should provide you with the best knowledge and motivation to achieve optimum results, and this along with guidance on nutrition you will be a new man in no time

Oh any by the way, no gym environment should be intimidating, own your space in there!!

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By *ilentnoise OP Man
over a year ago

Belfast

Folks, thanks for all your thoughts, comments, and suggestions on the above. I'll definitely do some research and will have to hire a professional who can help me put together some sort of programme. But I also like the advice regarding diet, and even combining that with doing stuff at home (push ups, using apps). It's all a bit daunting, and I just wish I had started this when I was younger. But better late than never eh?!

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By *ofusplusCouple
over a year ago

Limerick

Good luck OP

Yoga and Pilates are also types of bodyweight training and fantastic for strength, agility, flexibility, metabolism, weight control ... the list goes on and on.

As said already, diet is extremely important so focus on that too, but more with an emphasis on healthy eating rather than cutting calories as it needs to be sustainable to work for you.

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By *otass and scorpioCouple
over a year ago

limerick cork tipperary clare waterford

"Good luck OP

Yoga and Pilates are also types of bodyweight training and fantastic for strength, agility, flexibility, metabolism, weight control ... the list goes on and on.

As said already, diet is extremely important so focus on that too, but more with an emphasis on healthy eating rather than cutting calories as it needs to be sustainable to work for you."
can confirm …. We’ve seen your yoga legs !!!

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By *xplicitMan
over a year ago

donegal

Your DR is right, one point not clearly made but probably mostly obvious to those that ‘gym’. They are great places to meet people, quite social and once you find your feet I guarantee you will look forward to every session

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By *londyPrincessCouple
over a year ago

Carricmakross

U get fitter from lifting dick.

Working hard in bedroom.

Than from lifting weights.

It's cardio u need not weight lifting.

Haven't been to gym in over 10 years.

(blondy)

But each to their own

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By *3nsesMan
over a year ago

Dublin

No one is ever too old for weight training. YouTube can be a great resource, one thing that is very important is to learn how to brace your core properly. Would strongly recommend watching some videos on that.

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By *oss_BeaumontMan
over a year ago

Skerries

Weights are great, but,.......

For accessibility and fun I prefer kettle bells.

You don't need a load of gear or a ton of space. Lots of YouTube videos to learn the basics.

I highly recommend it, apart from lots of watersports (no, not that type of watersports) that's all I do.

It's pretty much the only weight regime I have been able to consistently stick to. My pics will tell you if it works or not

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By (user no longer on site)
over a year ago

Late 30s here, but been lifting for a while, If you are not confident with free weights go for the cable cross or smith machine you can do any exercise on them and its a lot safer till you get comfortable with your routine and can do more, best thing you can do is just start thats the hardest part!

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By *ereus3Couple
over a year ago

Dundalk

Cardio and weights go together if you lift in supersets, my advice less weight more reps, do in sets of 2-4 different weight bearing exercises. Heart rate will stay up there, 30-60 sec between sets.

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By *jnow2Man
over a year ago

navan

I started lifting in my 40s and feel a whole lot better for it as I have a physical job also has made that easier ..my advice find a pt and start with them

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By * la carteCouple
over a year ago

Dublin

I started the hard way just before I turned 40 with Sean T's 40 day insanity workout from home. By God, it nearly killed me. I wouldn't recommend it with little to no fitness or working out experience, which I completely ignored.

After that I did Hell& Back (never again

I then continued with a PT for a 12 week program before moving to a different gym where I found a love for powerlifting.

In that timespan I lost 8 or 9kg, got into the best shape of my life, was deadlifting 100kg, squatting 95 and benching 45... unfortunately the shit hit the fan and I didn't keep it up but me thinks I could do with getting back to it.

Whatever you do, get professional input to avoid injury! All the best on your journey OP

Mrs

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By (user no longer on site)
over a year ago

"I started the hard way just before I turned 40 with Sean T's 40 day insanity workout from home. By God, it nearly killed me. I wouldn't recommend it with little to no fitness or working out experience, which I completely ignored.

After that I did Hell& Back (never again

I then continued with a PT for a 12 week program before moving to a different gym where I found a love for powerlifting.

Whatever you do, get professional input to avoid injury! All the best on your journey OP

Mrs"

I'm looking at doing a power lifting comp next year

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By * la carteCouple
over a year ago

Dublin

After that I did Hell& Back (never again

I then continued with a PT for a 12 week program before moving to a different gym where I found a love for powerlifting.

Whatever you do, get professional input to avoid injury! All the best on your journey OP

Mrs

I'm looking at doing a power lifting comp next year"

So cool!

I had wanted to but unfortunately things didn't work out for me at the time...

I wish you all the best!

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By (user no longer on site)
over a year ago

After that I did Hell& Back (never again

I then continued with a PT for a 12 week program before moving to a different gym where I found a love for powerlifting.

Whatever you do, get professional input to avoid injury! All the best on your journey OP

Mrs

I'm looking at doing a power lifting comp next year

So cool!

I had wanted to but unfortunately things didn't work out for me at the time...

I wish you all the best!

Thank you x

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By *jnow2Man
over a year ago

navan

After that I did Hell& Back (never again

I then continued with a PT for a 12 week program before moving to a different gym where I found a love for powerlifting.

Whatever you do, get professional input to avoid injury! All the best on your journey OP

Mrs

I'm looking at doing a power lifting comp next year"

Depending on the federation I may see U there

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By *jnow2Man
over a year ago

navan

After that I did Hell& Back (never again

I then continued with a PT for a 12 week program before moving to a different gym where I found a love for powerlifting.

Whatever you do, get professional input to avoid injury! All the best on your journey OP

Mrs"

Impressive as looking at your pics almost double body weight on your deadlift and squat

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By * la carteCouple
over a year ago

Dublin

After that I did Hell& Back (never again

I then continued with a PT for a 12 week program before moving to a different gym where I found a love for powerlifting.

Whatever you do, get professional input to avoid injury! All the best on your journey OP

Mrs

Impressive as looking at your pics almost double body weight on your deadlift and squat "

Thanks, it's a while back now though unfortunately

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By *jnow2Man
over a year ago

navan

After that I did Hell& Back (never again

I then continued with a PT for a 12 week program before moving to a different gym where I found a love for powerlifting.

Whatever you do, get professional input to avoid injury! All the best on your journey OP

Mrs

Impressive as looking at your pics almost double body weight on your deadlift and squat

Thanks, it's a while back now though unfortunately

Would not take to much training to do again and makes every day life so much easier

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