How My Workouts Have Changed In My 30's

Essential viewing for anyone in their 30s or 40s who want to keep training injury free long into the future.
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[@MikeThurston]

40% off now - www.thrstapp.com/

[@ivarsgutmanis5665]

Does thrst app can provide training program 2 day training 2 days off ?

[@MargarineMan44]

Mike can you do a video on your thoughts on lifting belts and/or different gym equipment? I think it would be beneficial and easy content for you to create thanks.

[@MohamadMohamad-rx2kx]

I need to speak with you boss

[@SonyCamry]

dude you are on steroids this video is irrelevant to 99% of us. unsubbed.

[@theworkfromhomeconsultant6387]

Mike I am 46, been lifting for a few years, id say been 100% all in for the past 3 years now an intermediate lifter, do u have anything for us older chaps or do i have to wait until you are in your 40's lol..

[@tradingfox7016]

I feel it! Thanks for sharing your throuhgts!

[@chris3ailey]

First day of using the app yesterday. I found it extremely easy and I felt a lot more confidant in the gym following your plan. Thanks as always Mike. Cheers Chris from Nottingham.

[@Raadius]

Appreciate the vid! I too have had to change my workouts from my 20s to my 30s and pretty much just adapt. Well worth it. One thing I never did in my 20s but I do now is stretching and warm up reps, so much better on my muscles.

[@MichaelSzemethy]

8:42 Thanks for showing us that mobility, Mike XD

[@FinancialFreedomLifestyle]

Thanks for sharing Mike. Keep crushing it

[@lrww5673]

Brilliant commentary and info presented here from Mike! Thoroughly enjoyed this one. I learned a lot here.

[@phils4478]

Watching this i couldn't believe how your training splits and exercises are exactly the same as mine mike and im 46 now, great advice as per usual!!!👍🤜

[@SallyAlexandriaAlexParakeets]

Greetings from California. Excellent videos from a champion of England, Mr. Michael Thurston. Happy holidays from our channel.

[@dagiriga]

Been following you for years man. Love these insights.

[@itslukkeee]

Insightful video as usual, interesting to see the changes

[@AK47_.]

I'm 43 and believe me, this advice is golden. I know you're no where near 40, but a video on training for over 40's would go down a treat for us 'ol folk'

[@ozzie4306]

I’m 47 and just do what I can. Sometimes I train hard sometimes I walk a mile on the treadmill and then say screw it and leave. 😂😂 ibuprofen helps a lot too. Getting old sucks

[@activegas1014]

Bro if u consistently trained your 40s would've really be like your 30s in health and fitness

[@teceffect9826]

45 is actually to get started and revert your aging process. Because your body is in shock and has no other choice, then juvenile your cells, which automatically stops your aging process. Gray hair goes suddenly black again. No joke.

[@onsitehistory228]

@@teceffect9826source: trust me bro

[@omarherrera1786]

I really started working out at 36 now I am 41 and I am feeling better than my 30's.

[@AzaanKingKhan]

Love your content and work!

[@soulsjtz]

Hats off to Mike for conditioning his body pretty well 💪🏻💯

[@Gary-mu1bu]

Really good video Mike good job!

[@peterkuskis3825]

You’re making some prophetic points to me. I don’t want to do squats now, due to excess pressure on my lower back; and so I would rather do Bulgarian split squats and other leg press machines. Good point about forgetting about barbell flat bench…and I agree with barbell incline being better. Dumbbell presses feel better to me as well. And I also have imbalances to adjust for…

[@zimecka72]

Great video, Mike!

[@kelle_li]

Top advice as per usual from Uncle Mike. Especially as I am a 34 year old male still hitting the gym 3-5 times a week, struggling with some tight muscles and mobility issues.

[@progression8]

Train less - 2-3 is more then enough. Split + 1 or 2 small groups 1 time extra a week is more then enough. (Add Yoga)

[@sebastianoquendo8257]

Cool man!!! Thank you!!

[@petesreef1891]

Great vid Mike spot on train 3/4 days a week I’m 59 my body needs the rest, I train as intensely as I can use negatives etc. No squats, no flat bench old knees and damaged left shoulder. 👍💪

[@1kingkongkory]

Great video, full of gold info

[@mikedamours8733]

Thanks for the info Mikey :)

[@ariedenheijer391]

I'm also 33, I do recognize the tight lower back when getting older, also having a frequent upper back injury. Just maintenance indeed - awesome vid!

[@serban2139]

Build glutes(maybe hams)abs and lower traps. pretty common weakness leading to what you've described.

[@dv4210]

Hello Mike, always a pleasure to watch your videos. I want to grow my forearms and I was wondering if you could teach how to grow them ? Have a great day

[@cryptofthepython8970]

Spot on! Im 51 and can relate.

[@markossifis7948]

I am 52...i have seen that streching and mobilit exercises are far more imortant now and reccomended. Plus I enjoy them so much. My rest days are 1 or even 2 and after that rest my gym session is better. So what you said Mike is ever so true. Everyone must listen to their bodies.

[@FitAfter50]

I am 52 also. Lack of mobility can make a 22 year old feel like a 52 year old quickly.

[@Itsmekvn]

You guys know which one is a great mobility and stretch exercise? Normal resistance training. Proper hypertrophy training under load in that stretch position 😂 no need to change anything

[@ressay67]

Looking good Mike.

[@Lee_Evans70]

These are the videos we want 😊

[@sitifarhanafajrinadnan]

Thank u ❤🎉

[@miguelguerrero157]

Watched this channel when I was about 15, trustworthy source 👍🏽

[@tommygunTW1]

Great video. The tan is looking elite as always

[@mikel6954]

great video!

[@naaahman]

Your advice has been helpin' me thrive (and at times, survive) for years-thank you Mike

[@andymatthews2280]

Great video.

[@77devera]

I'm 46 and I definitely agree about the importance of mobility exercises. Great advice Mike. I'm working on getting on the bodybuilding stage before I hit 50!

[@pixelianas]

lmao

[@theworkfromhomeconsultant6387]

I just hit 46 last week, funny tho on my birthday week I took 10 days off from the gym came back and did about 70% of my work volume and felt ok...

[@AdorableUrban]

I am 44 and the body building has helped me a lot, pain wise and loosing body fat…did a lot of endurance martial arts etc and you brake down the body too much…low carbs, fruit and veggies instead of carbs, high high protein!!

[@DJWise01]

Just turned 54 , thanks to your app I'm in the best shape of my life, right knee gives my problems sometimes (Old squatting injury ) so I take it easy with squats I might even cut it out completely. Apart from that all good Thanks for the knowledge 8-)

[@espendahl9719]

Great Video Mike.I agree 100% about dropping Heavy Barbell training+ better form. I dropped volume training and adding more rest days has been the best decison I have made since my early 20s.A simple 2 day Upper / Lower split and couple of martial art sessions is plenty 😎💪

[@aurelianspodarec2629]

Yeah,I noticed that too. I do exactly same thing as you do. Although I keep getting injured from my martial arts training xddd I'm way too behind with everything

[@venomamsterdam7739]

Great video and info Mike! And Thanks to Mr Dorian Yates for sharing his knowledge with us.

[@derekkennethpoole]

I’ve followed Mike for ten years now, before he even made videos. Always has been an inspiration and continues to be. Im an actor so, one of these days I’m hiring him as my trainer when I book the next Superman movie.

[@FitAfter50]

I am 52 and starting lifting about 2 years ago. This is great advice. Basically, health before fitness. Prevent injuries. Do what you can to stay consistent. Select exercises that work for you and keep you injury free. Be smart about it.

[@aurelianspodarec2629]

health is fitness xd but if you're talking about ego lifting etc then yeah, health before fitness - oh, the last line, yeahh I'm 26yo and I agree with you, going to incoporate some of these myself. I see no point ego lifting and doing stupid exercises like stuff over your face that can fall just to work your tricep or whatever. Not worth it.

[@FitAfter50]

@@aurelianspodarec2629 I agree with you to a point. I was a fairly competitive age group triathlete for a long time, 20 years. I was fit, very fit but I am not 100% sold on how healthy I was. Was I healthier than the average Joe, yes. However, I was fairly beat up from training up to 30 hours a week. Health is all encompassing, whereas fitness is specific. A 350 pound football lineman is fit to play hit position, but I don't think he is all that healthy. Now that I am removed from endurance sports. I lift and run mostly. Grand total of about 7 maybe 8 hours a week. I am probably healthier as I am stronger, more flexible and still have good cardio engine, I am not nearly as fit for endurance anymore. Talking to my old friends and racing buddies who were all fit, many of them right now suffer from heart arrhythmia. Not sure if that is a result from all the long training that we all did for those years.

[@kike7373]

Definitely, I'm going to start doing preacher curls switching arms, my elbows are demanding it

[@msa016]

great stuff

[@ClintonSiegel]

This is an instant classic! Update the top 10 list.

[@jorgeestrada6461]

You are the best!

[@danielbright750]

I remember finding you around 500k and now 1.5 Mil! We’ll done Mike

[@matthewbrian8119]

I'm in my 40s and I feel amazing, I watch all of your videos like everyday, and and I train with you... I even travel lol I feel great and look Lean too

[@rishavsingh849]

Amazing ❤❤

[@fipspicco]

I usually never comment in videos but: It is incredible how i have over the Last ten to to fifteen years of Training quite literally experienced the absolute Same Things. From including restdays every other day, to ellbow and arm pain while Curling with both Arms, also never really did a Lot of one Rep maxes, almost None of the flat Bench included in chest days, Same as overhead Press in shoulder day. Im also 34 years old. Thx for the Video, it gives me confidence that i Made Things right the past couple years. Greetings from Germany. If i could make a requests in Videos. Would be somewhat Like the the collab Videos with the tate Bros. There you took a Guy who you even to some degree Look Up to on some topics, and Talk about your struggles, how you managed them, mindset Changes, Habits and that stuff. Your other Channel does is to some extend. So im quite curious whats coming Up. Maybe oneday i'll be talking to you in Person, until then i'll be working my ass Off. ✌🏽

[@truebro77]

what about your cycle Mike? Changed much at all?

[@dimarazruv7032]

More broccoli

[@bryanwalsh1107]

@@dimarazruv7032 Trens hard, eats clen!

[@Account1746]

Cringe get your own physique up buddy

[@ToneA206]

Y are you here?

[@vvoof2601]

@@ToneA206 It's a legitimate question though.

[@Albacore877]

Looking super jacked and as handsome as ever!!! Thank You Mike! Los Angeles says have a great day🇺🇸

[@papaspaulding]

Im 45 and pretty much everything you listed here are the exact same things I left behind in my 20's. Flat bench, and 1 rep maxes being the biggest. I always avoided squats anyway as found 1,too high risk to reward 2, just not needed, as better exercises for targeting quads 3, too high stress on cns, eating into recovery time stretching/mobility is important but then I only ever do it when forced to, such as have very slight shoulder impingement in right shoulder so will do a few mobility exercises before working out in that for the bare minimum and its fine. I train every other day nowadays, just for more quality workouts as well as more recovery. Thinking back at my biggest around age 26-28 I was only in the gym 3-4 days a week also, although even now at 45 im not adverse to 5 days a week if I really wanted to. Overall for myself personally Ive not found much difference from my 30's to 40's so far in terms of things ive changed

[@flyerhumanofficial6916]

The background music is fire...J hus

[@nickmooreHDR]

Im having shoulder/bicep pain. Mainly happened when I started flat barbell bench. Might have to try these suggestions

[@footballlegend7531]

I’ve always done very low volume & high intensity but in my mid 20s, i’ve accepted 1 high quality set to & through failure is far superior than adding an additional set. Leg days have also become more sport specific - you reliase on the pitch, how weak you are in most plains of motion in your hips.

[@DarkoFitCoach]

me also, now 43 and doing 1 all out set per exercise, 4 exercises for big muscles and only 2 for smaller. works a treat

[@bradm3441]

Always honest. All the way

[@mathewvoid]

Great vid bruv. Do more of these how to train properly for jacked physique and staying healthy pretty please. Much appreciated OG. These single Latina moms have standards that we need to keep in mind. All best.

[@marp9444]

Great advice Mike, I have been watching your videos since mid-2022. I was addicted to video games, partying, stuck in school and pretty depressed, that being said I dropped out of high school during Year 11 and went to the gym doing Construction Concreting and weekends in Warehousing plus been doing excellent on my online side hustles making up to $14,000 AUD the last 3 weeks. Guys such as yourself, Andrew and Tristan Tate, Iman Gadzhi and quite a few, really inspired me to go hard and play hard and not be like the rest of the mediocre people in my life.

[@Mohaachl]

Thanks

[@KFLETCHPHOTOGRAPHY]

Very helpful as im going into my 30s. love this, thanks mike!

[@newgtguy]

I'm a 6'3 52 yo male. I'm in the best shape I've been in over the past 20 years. I hired a coach to assist me. At my age it's all about joint health and avoiding injury. He gave me very similar advice. We don't do 1 rep maxes. We don't do flat bench press. We don't do overhead presses. Risk of injury is too high. I have a 3 day a week split (push/pull/legs) with 3 days of 30 minute LISS cardio sessions mixed in. Regarding diet, I run a caloric deficit and hit my protein target. Over the last three years this has allowed me to totally recomp my body. I went from 365lbs and over 40% BF to 272lbs and 18% BF. My goal is 250lbs and 15% BF.

[@DanielMovieReviews]

I'am a Big Fan Your Videos

[@peacefulwarrior9257]

Great Video! Greetings from Germany 🇩🇪

[@HoneyBadgarDontGive]

Mike has genuinely convinced himself that he is 12-15% BF whilst have massive front deltoid shoulder veins, guy is off his rocker haha

[@tdusko]

LOL, dude is less than 12% at any time and day. There is no way that he thinks he is 15% but he wants the audience to think that, for some reason

[@9spartan40]

33 right here too💪🏼💪🏼

[@ja4476]

"All around the world" from Mike Thurston.. Five years ago I've seen a video from Mike about it. it took me some months and I was doing at least 20 "all around the world" with complete stop at the bottom.... At 50 years old, I was the only one in the gym able to do it ! (ok ok ,its not the biggest gym on the planet ::). After an serious injury, and +1 year out ofthe gym , its a gold to be able to do it again... Well, at least it's less suffering than leg training !

[@tubedarren]

Totally agree it changes in your 30’s. When I was in my late teens and 20’s I would train at least 5 times a week, lots of bench pressing and heavy lifting. Now however, at 32 I rarely do much heavy lifting and just focus on calisthenics and body weight exercises.. PLUS lots of walking! 😅

[@aurelianspodarec2629]

At 23years of age I had the issue where Id do full body workout plus cardio every two days, and at some point I crushed. I took 1-2week break, cameback, hit my prs and felt better. I've realised no matter the age its good to have rest days. more odens't mean better. Its just at a young age you can do it more doesn't mean you should. I'm 26now anyway but yeah. I like the sornes etc and I think you can prob go to the gym every day or every two days full body for a while but that's more to get high or activate your muscles even more xd now I train 4times a week, same body muscle only twice, I get stronger, and grow, but doesn't feel like I even had a workout xd better like this coz I can focs on work tho at least

[@darrelcoleman5696]

I’m 52 mike still training and keeping my abs. My advice is look after your joints, take a week off every 12 weeks of training and listen to your body.

[@fabians7673]

most natural fitness youtuber out there

[@ggbk8584]

he's identifying as a natty lol

[@northsky5629]

No chance hes clean, how can a grown ass adult be so clueless?

[@toastman6847]

8:42 AYOOOO My man need a warning before that🤣

[@robertdenner2569]

Agree with everything he said but I still enjoy the flat bench. Still have some minor injuries but less than I did in my mid 20s. Now 36

[@VoiceOfThe]

I’m 50 in 6 months. Gym 3 times a week now.

[@huyaha]

you mentioned incline for increased range of motion while proceeding to not go all the way down and touch your chest and sit at the lengthed position. i get not locking out to maintain tension on chest but your range of motion on the incline press is sub optimal

[@progression8]

Pretty much spot on, training for 23 years now going into 40's and noticed and do the same with the shouders and chest and legs. I do wonder if you're on a permanent hormone booster program, it seems all a bit jacked to me. It is a business after all so i get it if you do but looks a bit heavy for natural but it can be done i know.

[@SimulacronX]

Mr Thurston is a true phenomenon. A very beautiful sculpture of a body, amazing. For me, I train 2x 3 hours a week, plus a few squats once a week. I warm up first with 30 minutes of abdominal training. That may sound weird, but I get results, no matter what people say. Anyway listen to Master Thurston.

[@peache8]

I saw someone at my gym also start with abs. What's the reason behind it? Doesn't that just prefatigue your core before primary lifts?

[@carlanthonyholmes2162]

Just ruined my shoulder (again) doing seated dumbell shoulder press. No more for me Will stick with the inclines.

[@Ray_amdj]

8:42 Gyaaaaaatt Dayuuum

[@dagoftopgs7032]

34M here. Training exactly this way for 2 years now. Been lifting around 15 years. Zero injuries, lower back feels up and running in the morning. Shoulders in check. Absolutely mad tips, if you have been lifting for a while and thinking about longevity!

[@WillApplebyUK]

I see a lot of advice saying incline press instead of flat is better for the shoulder, but as someone who's had shoulder injuries in the past, I find it much less comfortable doing incline. I can manage incline bar on a smith machine, but if I try using a free bar it's pretty uncomfortable compared to flat bench. Interested to know if this is a common experience and why incline is supposed to be better - even intuitively, it seems like the shoulder is in a worse position doing incline than flat?

[@vvoof2601]

Keep in mind guys that just because this guy does/doesn't do something, you can still do that thing if it works for you.

[@Roel93]

I have come to exactly the same conclusions after 5 years of lifting.: doing more single handed, no 1 rep maxes, no dangerous barbell exercises and just focus on hypertrophy only. The only difference is that I have half your muscle mass and nearly twice your bodyfat percentage. 😅

[@sandysteven6792]

Great video! So Mike ... do you think those high-joint-stress exercises you did in your 20s that you are steering away from now, significantly contributed to your progress thus far - OR - do you think you could have achieved the same without them? I feel that this is an issue that requires a deep dive with regard to all physical training - as I am now training my son, and his future physical well-being is very much a concern, have suffered injuries in my "hay-day" training. We tend to follow what others have been doing in the past without innovating our approach ... very interested in your thoughts.

[@GabrielA-uw2bs]

lol relax. he was on steriods

[@surbjitsingh3261]

This guy still claiming natty? Those muscles are too full to be natty Mike and you know it

[@teceffect9826]

Steroids in Dubai? Really, i thought it was illegal there.

[@user-lz2mt5nc9e]

@@teceffect9826 dumb dumb dumb

[@ggbk8584]

​@@teceffect9826why do you think he goes to Spain every summer? lmao

[@fathom2732]

Mike is the most calculated fitness influencer in the Game. Sharper than the word sharp.

[@bonniezeleski50]

Thoughts on women and training i am 44.. And say the ways Dorian trained in his young days.. How can we protect against injury

[@TheCitizenPain]

Steroids.

[@davidcarter3049]

As you get older I think rest is important..I got sick of going to the gym recently and have had a month off from going and just been doing some gentle yoga most days..I feel that my muscle has improved and actually grown..I’m 52..also, if certain exercises aggravate, making small adjustments can help - a barbell over head press doesn’t align well with the shoulders, but a dumbbell overhead press with palms facing each other changes the rotation of the shoulder for less wear and tear…also, something like squats can be done with a really light weight - it’s great for mobility

[@VoiceOfThe]

As we age it’s all about functionality & longevity. Once you get into your 40’s & 50’s the obsession about size the younger guys have isn’t a thing.

[@razvanarsenieioan7705]

Corect Video Olympia Mike

[@talentekhuzwayo2705]

Insightful video Mike. Question: I'm an 18 year old chap and I'm quite skinny, is the width and overall dimension of my bones practically unchangeable & should i just focus more on putting on muscle mass through consumption of protein-rich foods? Please & thank you.

[@alxnd_r6345]

Only while your body is still growing taller. Just focus on big muscles first. Dont complicate training and you will make it.

[@rakennusmestarisijoittaa7212]

Awesome physique. How much do you weigh at the moment in kg?

[@marcopannone1325]

I am soon 28, so not in my 30s yet, but approaching them. Mike has been a real life mentor for me. He was the first that inspired me to take training seriously, but also to implement changes in my lifestyle, mindset, etc., that made me happy and confident with the man I am today. For me he is the symbol of a generation, the generation I grew up with, and that's what keeps me pushing.

[@mitchdransfield7983]

Second this, I’ve modelled a lot of my life to this great man, has helped me tremendously.

[@APRANNPLIS70K]

Hi Mike

[@artistxulemmlemmenskurt1915]

Looks like a big Dorian influence ❤

[@thelm1597]

Your workouts may have changed, but you'll never change GOAT.

[@earthman117]

29 here. Good vid Mike👍🔥

[@Cosa7]

Does someone know if you can modify the programs in the app? When it first came out you couldn’t do that.. I liked the app but stopped using it because of that

[@ivarsgutmanis5665]

Does thrst app can provide training program 2 day training 2 days off ?

[@garydebrizzi9244]

I bullt it one way, but now, I want to maintain, which you can do with easy isolations.You'll never gain mass doing what Mike is doing now. Do what he did.

[@iioo187]

Yo Mike, greetings! :D

[@strengthaxlesystem]

great moves away from spinal compression and and overloading with heavy barbells, smart training!!! I would suggest maybe getting away from ALL barbell exercises at some point, maybe 40, but really great advice about spinal compression, ego lifting how about nordics for hams? best video!!!

[@becomebillionaire]

I'm coming to Dubai soon 🔜

[@fearless8356]

any one else watch mikes vids n then just get super inspired