Building Muscle and Strength in Your 40s: My Lifting Journey

[@Karubus-dq8pr]

YOU are old and weak and soon you die is lifting worth it at all?

[@Fazlifts]

It's worth it so I can live rent free in your head :)

[@BuJammy]

The best revenge is to live well.

[@sealedindictment]

No matter which way we go, it is no better than any other. It is all the same whether you achieve something or not, have faith or not, just as it is all the same whether you cry or remain silent.

[@jakezaragoza6091]

As we get older I feel like lifting/resistance training will not only help keep as much muscle on your body as possible but will help with mobility as well!

[@spurzo-thespiralspacewolf8916]

With that nihilistic attitude, you might as well just not accomplish anything and just give up since you lose everything in the end anyways. However, I prefer to keep a healthy life span

[@paulhillis5838]

Im 41 and 6 months ago had a baby. Many people said things like "you'll have to give up the gym" etc. I've reduced from 4 days to 3 days but enjoying my training more than ever. All a mindset.

[@Valonqarlifts]

"My brother in Christ, your joints hurt BECAUSE you're lifting like a fucking idiot." Absolutely ruthless 😂

[@DavidSanchez-cc7sq]

Double minded saying that

[@freakied0550]

I'm sure this will go underappreciated as the majority of the audience tends to be much younger, but I'll be 39 this year, definitely love hearing the experiences of those who've gone before me.

[@Fazlifts]

Yeah I don't think this will be a popular video lol, but it's an important one. You're a great example of adapting as you grow older, you're lean which must have been a huge dietary change!

[@freakied0550]

@@Fazlifts reluctantly had to give up the king size M&M's as a daily pre workout followed by a whole pie or cheesecake with dinner post workout 😂

[@tabeebyeamin9986]

I am 25 but I still care a lot about videos like this because I want to still be lifting in my 40s. I want to be strong and healthy and I don't want to let things like work, family and physical limitations be excuses to let myself go. I know that I am not happy when I'm not lifting (like when I went down a bad mental health spiral or when I had non-lifting related injuries that forced me to take breaks from the gym), I've already felt that, so I don't want to ever stop.

[@StrongandConditioned]

Awesome video Faz. You know the silver fox brigade appreciate this stuf

[@AlexLifts1971]

I never thought about the every 10-year thing but at 52 now that I think about it, you are on to something here. As we age and our cells replicate less than perfect than the cells being replicated, it makes total sense. I have been doing my best to keep my motor neurons working to keep what I have worked so hard for thus far. My biggest hurdle now is overuse injuries and recently I have been changing things up and giving my joints rest from session to session. I agree, “your joints will hurt” for they are not being copied over time in the same form as the cells they are replacing. I look at this whole thing from the cellular level and with time and less-than-perfect cell replacement over time, wear is inevitable. It sucks. I can pass for a lot younger than I am but my aches that no one can see let me know I am not dealing with the same body I had just a year ago and so forth.

[@angrygoldfish]

Had a good giggle at this one. I'm 36. Starting lifting at 30. Didn't really think about my age until around 34 when I first started feeling elbow and knee pains. I'm basically always in small amounts of pain, but it never prevents me from doing what I want and I know how to control it. Wall sits make my knees feel great, bands make elbows feel great, deloads work, form improvements matter. All the stuff I learned from others works well. I do wonder if I'd started lifting earlier whether I'd have made better gains, but I can't see any reason why. I know I'd be one of the biggest natties in my 25k town if I'd started at a young age. I'm convinced of it. That gets to me sometimes. But I'm still happy with my physique now and I still am progressing in most areas.

[@j.rob.5943]

58 here and you are speaking truth. I took 2 decades+ off lifting to raise 2 kids (my excuse). Started back at 53 thinking I could train hard and pack on muscle like the 20’s. Nope. Has taken me over 4 years to add maybe 8 lbs of muscle…something I could do in 6 months as a young man. Incurred several injuries including inguinal hernia, broken ribs, herniated disk, and elbow tendonitis. Had to adjust to the new reality, which for me meant lighter weights, higher reps, fewer sets. I still go near failure every set but that 6-8 sets per muscle group per week is about all my body can recover from so progress is much slowed. I plan to lift until I can’t anymore, and I’m not trying to impress anyone these days, so I’ve learned to love the process and not worry too much about the pace of gains.

[@Fazlifts]

Yeah I think that's the way forward. You can still train hard but the reps are generally higher and the tempo is more controlled. Another thing for you to try is reduced rest periods. Do say a block of 3 sets of 10 with just 45 seconds rest. The weights used will be fair bit lighter but you should still aim for failure in that final set. I've used this a lot. Works well. It's not a proper 3 sets, it feels more like 1 or 2.

[@richardmurray6903]

Great video Faz. I’m gonna be 47 in a couple of months and my training has definitely changed the older I’ve gotten. How about an e book for the older guys ?, The Old Wizard perhaps ? 😂. Great content as always 👍

[@Fazlifts]

That is a good idea to be fair. There is another (very large) eBook in the works, which is due to be out in a couple months I hope.

[@1nccane510]

I like the way you think Mr. Murray!

[@richardmurray6903]

@@Fazliftslooking forward to the new book. Love all the ones you have put out so far. 👍

[@ijustlift901]

Great advice! Your coaching & programming helped me make gains after 55 yrs old with 40 years of lifting behind me. Listen to him people!

[@Fazlifts]

Good to hear Q! Hope you're well

[@Abdo.R.Mohamed]

"Saving the video to watch it after 10 years when i am 40"

[@raycorrigan3297]

55yo. I’ve learned these points and downsides the hard way. Spot on. If it matters iv changes from 7 day week to 9 day week and sometimes 11 day week for extra recovery if that makes sense.

[@Balachiang]

Lowkey this is the video that I'm looking for. I look to train for life and this is video and message is the type of gem that I would treasure.

[@inforapenny]

I don't want to change eating well and training hard on a regular basis! Turned 50 this year and definitely training smarter 💪

[@user-dn4lg1dv5v]

I agree totally. I have been training almost 30 years, and i have to train much smartet now to get results and stay healthy. When i was young i just had to lift heavy and eat, and i grew like crazy. No pain or injuries. Now, i have to get the most outta the moderately heavy weights snd i have to be careful with exercise selection or my joints will raise hell. Finally, diet is much more dialed in now. I plan on lifting as long as I'm above ground. Whatever i have to do to keep going i will.

[@jakezaragoza6091]

This is so true Faz about Joints and getting older.I totally relate to that!picking up better habits is definitely crucial.having bad habits can determine ones physique!Great video

[@mindfuldrone]

I'll be 55 this year and I'm the last five years I nearly lost an eye (2;years no lifting because of detached retina) and skin cancer (4 months recovery). And I'm STILL making gains. In fact, I now have to cut. Not huge gains, but they are there.

[@jamesbarnes4420]

I'm 44 years old now. I have never been so jacked in my life. And am a lot bigger than most 20 year olds at my gym. And I feel like I'm only just getting started 😊 I would say the main reason for my success I just did what you told me to do, coach. To steer me in the right direction, and I've never looked back it never too late 👍💪

[@Fazlifts]

#teamfaz

[@8strang]

What a great vid!!!! Multiple listens to this jewel 🙌🙌🙌

[@ilyakuryakin4639]

That's a fair amount of weight you're pushing on the incline press ... 160kg by my reckoning, and quite an achievement at any age.

[@Fazlifts]

Thanks! I've been on around 200-210 for the past few months, this video was when I was coming out of a diet phase and new to that machine

[@brianesposito5912]

Perhaps one more thing to add to your 3 points: Dr Mike had a good video recently on lifting as you get older. He suggests deloads every 6 weeks where you still workout but with much less volume. And then every 5-6 months you take off 1-2 weeks where you dont train at all. This allows accumulated fatigue to reduce as well as allowing joints and ligaments to recover. Also, you come back fresh and make up for the lost time very quickly. I know that's hard for the young folks to grasp but I'm assuming 95%+ of the folks watching this video are not competing and playing the long game is what matters most and is the one thing young lifters do not appreciate.

[@Fazlifts]

Deloads are definitely part of a strategy that Mike employs and one that has been very common over the decades. However they're not mandatory for all types of training. Mike uses Deloads because he purposefully overloads and does more than he can recover from to force a deload. Many do not agree with this tactic and prefer a more moderate amount of volume which is sustainable. In effect Mike forces himself to deload due to deliberate over training

[@RMBLRX]

Oh man, I didn't get serious about training until after my son was born and shortly before my daughter was born. Granted I was reasonably fit and active then, but still, my work schedule was a far greater hindrance to my progress than my kids could ever be. The necessity of becoming more "domestic" does not imply any necessity to become "domesticated."

[@jakezaragoza6091]

Absolutely massive💪🏽

[@samuelwoods7110]

Practical advice for those with kids: don't use them as an excuse. Walk with them to the park. Play tag with them. Try and do chin-ups on the monkey bars. You can fail in front of kids and they won't even notice. Challenge them to a push-up competition - if they win, they'll be happy, if you win, you've given them a target. Your kids shouldn't be your excuse to be unfit, they should be your reason for getting fit.

[@thegoldfish123]

15:23 Gold

[@sambarker404]

Commenting eRly in the video as I'm old and will forget at the end

[@sambarker404]

Also it's true at random pain. I'm 41 and now my handsache from teaching whittling: got cramp in my calf in bed, three days limping! Sins of my youth catching up!

[@Fazlifts]

Growing old isn't for the light of heart 😂

[@zerrodefex]

I used to get those calf cramps regularly until I upped my potassium and magnesium intake. Haven't been bothered in a long time now.

[@ironfabric]

Excellent video Faz. Ive watched you in the gym for years and the results show. Im turning 45 in a few months, see you at UF later 😅 😎

[@Fazlifts]

Is that right! Good man, do come over and say hello if you see me 👍

[@PowerMaze]

One thing I've noticed is how much longer it takes for injuries to heal. Back in my early twenties, I'd be fine in a day or two but not so much anymore.

[@Fazlifts]

Yep it's a cliche but it's so true, recovery needs so much more attention.

[@spurzo-thespiralspacewolf8916]

What about frequency?

[@BuJammy]

Aged 44 now, former shotputter - bit of Highland Games, bit of bodybuilding - with a few Injuries. Three years of watching you, and about five years of being inspired to get back in the gym, and to do my cardio. Other health issues have had me put on TRT (NHS TRT, not the mild cycles that pass themselves off as TRT). Feel like a bit of a cheat, to be honest. Sure you'll see me on the Olympia stage next year. However, I'll keep watching, even now that I've lost my card, lol.

[@Fazlifts]

Man, I must be tired I read that as 'shoplifter' first time lol TGIF am I right? That's awesome though man, I really appreciate you saying that

[@Wtizreal]

Very good points I would also say having a good amount of technical understanding of how to train and isolate a muscle helps because you will then most likely lift slower and controlled and autoregulate. For example recently i was doing lat pulldowns and started feeling my long head tricep just cramping out when doing any row movements. By analysis i realised i wasn't protracting my scapula at the top so the lat couldn't stretch so made an adjustment and can feel it better now in the key muscles im targeting. The other thing is also knowing when you are placing tension on a muscle and when your are doing something that is just loading the joint and you feel it the next day. In this way it can actually make a better bodybuilder.

[@maxmaximum-sh4bx]

Have a good weekend Faz!

[@ezradanger]

If you want a surefire way to make gains in your forties, just get really out of shape in your late thirties and then start training again on your 40th birthday.

[@Fazlifts]

That will do it 😂

[@j.rob.5943]

Just don’t wait until your 50’s. Trust me 😢

[@1nccane510]

Another great one Faz. I am 45 and I felt like you were speaking to me a lot in the video.😂

[@kamalaniwillis469]

Great video

[@kaga13]

Do you think one who tried to get to the 3/4/5 standard in his 20's and 30's but never did for various reasons (injuries, etc) can get there in their 40's despite the mileage?

[@Fazlifts]

I do, but again it's point 1 man. Your mindset, and what you were not willing to do (and I do not mean drugs) to reach your goals in your 20s and 30s needs to change otherwise you won't stand a chance. It's point 1, perfect example.

[@robert50173]

@@Fazlifts What about in low 60's?

[@Fazlifts]

@@robert50173 One way to find out man

[@robert50173]

@@Fazlifts I keep after it . Lowering my weekly volume has helped. I think starting at 6 sets a week for each body part is my next step reducing from 12- 15 for decades. Maybe even do lower...

[@Fazlifts]

@@robert50173 that's definitely the direction I'd go in. Nice one mate

[@maxmaximum-sh4bx]

Great video!

[@real-lifeaesthetics5269]

Algo-Man 🦸🏽‍♂️

[@maxmaximum-sh4bx]

3:28 - 😂😂😂

[@slee2695]

Im the opposite..I dont have any self limiting doubts. If anything, I need to be more realistic about my age and slow down a bit...lol

[@firetreehawkpath]

I feel like im 40 but im 25. My best guess is consistently getting 6-7 hours of sleep.

[@Henock95]

What are your thoughts of the amount of days you train in the week, me personally am the type of person that likes going to the gym often from the day that I started I have been going 6 sometimes 7 days, except for the times important things came up I've been doing that constantly and I very much enjoy it, would there come a time that I'd have to change that? Thanks

[@Fazlifts]

I'm the same as you, I'm at the gym 6 days a week. For now I look at it like movement is healthy. I could not imagine going 24 hrs without any significant exercise that seems like a really bad idea. Perhaps when I'm in my 50s and 60s I might vary what I do, so maybe only gym 3 days and something else 3 days. I'm not sure, I'll tackle that when I get there but I do know that activity helps and my older clients are studs. They're in the gym 4 to 6 days a week right up to 70 years old.

[@the.natural.guy.]

I wonder when Sticky Ricky will have to make this video 😅

[@danielburnett7208]

Hope you dont mind but i stole your idea of using straps on that pullover machine. Works great 😂

[@Fazlifts]

It does 😂

[@Tjwheat903]

Argument dismissed. My body, my choice 🙃

[@steinm2782]

💪💪

[@thmanoy]

For the algorithm.

[@Henock95]

15:22 😂😂😂

[@8strang]

15:24 >>> 😂😂😂😂

[@dougdozier8782]

Great video. I'm 40 looking to put some muscle on. I wanted to see which one of your programs you would suggest at my age. I've been 150 for the past 15 years😢. I guess I'm still a beginner. I've been training since highschool.

[@Fazlifts]

I suppose it really depends on the split you enjoy. I'd recommend either Barbarian (upper lower) or Wizard (full body). Or get them both, have a read and take your pick.

[@dougdozier8782]

@@Fazlifts 👍

[@dant3232]

There is nothing you can say to a 30yo about how you feel in your 50's.

[@Fazlifts]

Sometimes they listen, it's like when I was a teacher. Some students 'get it' and others don't.

[@slee2695]

Yeah the dropoff from 30s to 40s is so dramatic you kinda have to experience it to understand