We often think of bodybuilders starting out young, perfecting their toned muscular physique over a period of years. But that doesn’t mean to say just because you’ve passed 40, you’re too old for bodybuilding.
In fact, there’s no reason why you can’t become a bodybuilder at 40 or even beyond, as long as you have the right mindset, are determined and can set yourself some achievable goals. There are, however, a few considerations you need to make if you want to begin bodybuilding later in life.
Nutrition is key for bodybuilders of any age, but as you get older, it becomes even more important. This is because as we age, our metabolism slows down and fat stores increase. Bodybuilders need to consume a high protein diet to support muscle growth and repair, whilst carbohydrates and fat are also needed to build muscle. The crucial thing is to ensure that these key food groups, especially the carbohydrates and fat, go towards muscle growth, and don’t get stored as body fat instead. You can reduce this happening by choosing unsaturated fats and wholegrain carbohydrates.
How you train will also need vital consideration for bodybuilders past the 40 mark. Your body won’t be able to take the pounding it did when you were in your teens or early 20s, so bear in mind that recovery will tend to be slower when you’re older, and your joints, tendons and muscles won’t be as supple as they once were. It’s a good idea to start training slowly but steadily, so your body gets used to building muscle mass without resulting in injury. It could be worth consulting with a personal trainer who specialises in devising training programmes for older bodybuilders; they’ll be able to give you an exercise plan with achievable goals.
A three-day resistance training session where you concentrate on a single muscle each time per week, with a day off between sessions, could be a good place to start. Don’t forget to include cardiovascular exercises into your routine. These are important as your risk of cardiovascular disease increases as you get older, but also because they can help to reduce body fat. Start off with low-impact exercises to reduce joint injuries, and build up slowly. Stick to individual sessions no more than 60 minutes long, and get to grips with the basic, simple movements, like squats, push-ups and pull-ups. Once you’ve mastered these, you can slowly add lunges, rows and dips into your repertoire. At this age, consistency and frequency are more important than duration, so 20 minutes’ training, three times per week is better than one session lasting 90 minutes.
Completing warm-up exercises before training and stretches afterwards prevents muscular aches and pains in any bodybuilder, but this becomes even more important the older we get, so never skimp on this stage.
Whether you’re over 40 or not, all bodybuilders need a little help to achieve that perfect muscle mass. Steroids & Muscle is able to offer a helping hand with its high-quality, authentic range of steroid products.