How Many Reps and Sets is Best for Older Men Over 40

Are you over 40 and wondering how many reps and sets you should be doing? Most guys get this completely wrong, and in today's video, I want to blow your mind with my thoughts on the best reps and sets for men over 40. I'll take you through a workout and explain why most guys miss the mark when it comes to training as they get older. Like the video and let's dive into this no BS approach to training over 40.
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0:00 - Introduction
0:24 - The Importance of Warming Up Properly
1:30 - Common Warm-up Mistakes
2:59 - Starting with Light Weights
4:18 - Adjusting Reps and Sets as You Age
6:36 - Training Heavy While Staying Safe
8:19 - Utilizing Machines and Variations
9:20 - Personalized Training Programs
11:57 - Suggested Sets Per Body Part
13:16 - Final Thoughts and Next Steps
Warming Up Properly
One of the biggest mistakes older guys make is either not warming up enough or exhausting themselves too much during the warm-up. Use your warm-up as a testing ground to see how your body is feeling. Start with light weights and perform 3-6 reps, even if it's super light, to prime your body for the working sets.
Adjusting Reps and Sets
Your training experience plays a big role in how you should adjust your reps and sets. For older guys who have been in and out of the gym, it's beneficial to change up your rep ranges. If you've been consistently training in the 12-15 rep range, try lowering it to 4-6 reps for a period of time to introduce a new stimulus. This change can help you progress and see better results.
Training Heavy While Staying Safe
Don't stop training heavy just because you're getting older. Instead, choose safer variations of movement patterns, like using a Smith machine or Hammer Strength machines. These machines help stabilize the weight, reducing the risk of injury while still allowing you to maintain and build strength.
Suggested Sets Per Body Part
A good rule of thumb is to aim for 6-8 working sets per body part each week. This could be two exercises with 3-4 sets each or three exercises with 2-3 sets each. Make sure these working sets are taken close to failure to ensure you're effectively stimulating muscle growth and maintenance.
Personalized Training Programs
If you're looking for an exact program tailored to your needs, our VIP coaching system can help. We've worked with busy professionals who want to transform their bodies without sacrificing their work, family, or social life. Our programs are customized to fit your unique lifestyle and help you achieve your fitness goals.
Final Thoughts
Thank you for watching! Make sure to like this video, leave a comment if you have any questions about sets, reps, or setting up your workout plan as you get older, and subscribe for more content. Remember, life moves fast-make it count. Talk to you in the next one. Peace!
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[@JosiahFitness]

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[@benjamins15779]

Great video. Glad I found your channel

[@kenvalliere7906]

Thanks Josiah, I appreciate you and your videos so much. I wouldn't be here (the gym) without you. You changed my life for the better. I'm healthier than ever in my adult life. God bless you.

[@JosiahFitness]

Thank you Ken! God bless you !

[@ResplendentRaider]

Since I like to hit my larger muscles first (chest, back, legs) I typically start off with about 15-20 pushups, then maybe 10 reps of some really light weight, then I’m good to go.

[@clarencedunn4155]

Just a marketing tool