Hello Guys, Is it a bad idea at 45, going to the gym and building some muscle, I know its pretty fine to do cardio, but how about lifting weight? I’m Intermittent fasting and have lost 10 KG in two months as of today. Thank you guys.
Strength training is always important.
Edit: for losing weight https://www.healthline.com/health/how-to-exercise-safely-intermittent-fasting
I am 45 and lift. We are old but really not that old.
Keep your expectations realistic. I have aches and pains that were not there in my 30s and I definitely cannot lift as much as I use to. I think lot of guys may even be able to lift heavier from “old man strength” but I am not one of them. Recovery time takes longer and injuries take forever. But overall it is worth it. Overall benefits will outweigh any of the negatives.
Good form matters more but the benefits are even better. Take a weightlifting class from a local gym to get solid feedback on your form and take it extra light the first week- just focus on form.
There was a great study in the medical library I worked at about weight training benefits for the super elderly, eg over 85. Those chicks were KILLING it.
Hmm … It has truly never occurred to me that someone could be too old to go to the gym and lift weights…? Is it a concern about injury?
I guess I never thought about it because I’ve injured myself at the gym as early as middle school.
And I think of older generations lifting weights through activities of daily living—gardening, yard work, etc. without giving it a thought.
Best of luck to you as you decide what works for you!
Edit: and rock on with the 10 KG loss!
Get after it, you’re not too old. If you’ve never lifted weights before, I suggest finding a good personal trainer who is into powerlifting to teach you. Start slow, make sure you’re flexible and have enough basic strength to lift safely.
I’m 53, fat and out of shape (188 cm, 130 kg). In a previous life I was an athlete and lifted weights. At one point I was at 1x bodyweight bench, 2x squat, 2.5x deadlift at 100 kg. But due to life, some injuries and laziness I haven’t lifted at all in 15 years. I’ve decided to make some changes and one goal is to lift again.
I know I’m currently not strong enough or flexible enough to lift. My range of motion is limited by tight hips and messed up ankles. So I’m starting with IF diet (12:8 plus 5:2, limiting calories to 1200 on the 5, 800 on the 2). Along with that I’m doing yoga for flexibility and core strength, stretching, bodyweight squats, pushups and some light cardio.
I’ve been doing this for three weeks so far and am down 10 kg.
I’m expecting in March I’ll join a gym and start with machines and light lifting to get muscle memory back for a month or two before starting on a program like Starting Strength or Strong Lifts 5x5. Though I’m expecting I’ll have to increment the lift weights slower due to age. I’ll probably increase my calorie intake at that point but I’ll still eat at a deficit until I hit goal weight (85 kg) or body fat.