Hi all - question(s). At 39 I think I'm doing okay. I've been working out on and off since last year about this time and really committed the last two months. My body is trimmed right down with only a few pounds left to lose. I started free weights (in place from a full body workout) about 3 weeks ago. I already had a base, and coupled with the new workout routine, I'm beginning to see results. No size as of yet really but definition beginning (the precise time to keep at it I know).

There are different factors involved I realize but I'm curious about wether age makes it longer to make progress in growing muscle mass and losing weight. I do a high level of aerobics almost every day (9 - 12) km running and 3 days lifting (chest/arms, back/shoulders, legs) then a day of rest with the running still. My fat intake is low, protien sufficient for this stage in my training and I eat enough carbs in the same sense. The only down side is that I still smoke.

PATIENCE is a key in this I know. I see these young kids in the gym pumping 65 km for lat pulldown, they're rather scrawny and can't finish their sets so I assume they're trying for fast results. From my understanding nothing is more dangerous and far from the truth. It will take time but I'm hoping in a year from now to be getting to a good place - inside and when I look in the mirror. I know it's possible because there's guys and gals in the gym who are 40 + who look GREAT!

Realistic or not?

Any opinions/advice.

Thanks - D

Age is really only an issue in terms of comparing young versus old people with the elderly population showing smaller cross-sectional area in various muscles. In terms of progress, its as always most factors are, INDIVIDUALIZED. With age we may see longer recovery times needed, but I've spoke with many people in their 40's and 50's who have noticed no change in recovery time after exercise. Below is a study comparing young and old subjects after strength training of the quadriceps (thigh) muscle group.

A study was done comparing young (20-30 yr) versus old (65-75 yr) in terms of total muscle volume gained after 9 weeks of leg extension exercise (3x/wk, 5 sets of 55 total repetitions). No significant difference was found between the amount (vol.) of muscle gained between the two age groups. Abstract for this study


By 'Realistic?' what do you mean? Realistic to see what? And do your best to quit smoking. Good luck!

The 'realistic' was pretaining to is my timing realistic for reaching my goal but then you aren't inside my head and have no way of knowing what I want to achieve right?

Anyway, thanks a lot for the advice and the link. It's encouraging to know that it's not more and more against you because of your age if you workout and are a bit older... or very much older!

Thanks again.
D.