It would seem that thirty years is not an age at all. We are not as “crazy” as we were at 20 or even 25, but we remain energetic and capable of much. And the Internet is replete with information about the successes of older athletes who are clearly much older than forty! But in reality, it turns out that gaining muscle mass is sometimes impossible (it’s worth emphasizing the word “muscle”, that is, not excess weight). This is due to many factors, which we will discuss in this article. But thirty years is not a death sentence at all; it’s just that you should approach training at this age more responsibly. So, let's figure out whether it is possible to increase muscle mass and be “handsome” after thirty?
Reasons for the deterioration of anabolism over the age of thirty
As mentioned at the beginning of the article, thirty years of age is not a death sentence and gaining weight is quite feasible, but you should be aware of the negative factors influencing this process.
- One of the most common factors at this age is metabolic disorders . It can be associated both with genetics and with an incorrect lifestyle or diseases, which may accumulate in representatives of this age. It is a known fact that metabolism slows down. This is fraught with excessive accumulation of fat deposits, deterioration in the absorption of substances necessary for muscle growth, and also an increase in recovery time after training.
Metabolism, poor lifestyle and illness affect the functioning of internal organs.
- Another factor that worsens the anabolism process is injuries received throughout life . If a person has been involved in sports, then in the overwhelming majority he has occupational injuries. In any case, the number and severity of injuries depends on the sport. Naturally, everyone understands how injuries affect the ability to develop muscles. Take even a torn knee ligament. After all, lifting weights is more effective with two healthy ligaments, rather than with one! Injuries affect fruitful work in the gym and it is very bad when they go into the chronic stage and the acute stage, during which it is not only difficult to exercise, but also to walk! Such cases are familiar to those who were seriously involved in sports in their youth.
- A very serious factor, the enemy of anabolism, is chronic diseases . Along with laziness, established lifestyle and habits, chronic diseases such as problems of the gastrointestinal tract or cardiovascular system can deprive any opportunity to gain weight. But if modern medicine is still able to cope with most chronic diseases that can appear at the age of thirty, then defeating yourself, overcoming your own laziness and going beyond your usual lifestyle is, to put it mildly, a difficult matter.
- Another reason for the deterioration of anabolism is stress , which has become an integral part of our lives.
All of these factors would have minimal impact on mass gain at an earlier age, but by the age of thirty we become more sensitive to them.
Leave the extra workload to the 20-year-olds
When you see impressive clean and jerks of a 350 kg barbell, record lifts of the heaviest weights, spectacular acrobatic throws on a football field or basketball court, know that in 90% of cases such results are shown by 20-year-old athletes .
When you look at strongmen, powerlifters and Olympians, it is difficult to tell their real age, because they look much older than their years due to their impressive physical shape. Remember Hossein Rezazadeh, who won gold in Athens at his second Olympic Games, when he was only 25 years old.
Of course, you can deny the obvious and play the role of a young guy who is different from others at 30 years old, but this is simply stupid. A 35-year-old athlete may indeed have 10 years more training experience than a 25-year-old, but with that comes more wear and tear on their joints, connective tissue, and nervous system .
Over 30 years of age is the right time to start training more consciously and keep your body in great shape for a long time.
How to gain muscle mass at 30
The first thing you need to pay attention to is testosterone production.
- The hormone level should be within normal limits, as should estrogen.
- It is necessary to minimize the loss of testosterone throughout the day and take care of its full synthesis. To do this, you need to follow a daily routine with good sleep and a balanced diet.
- Training should be intense, but short in time.
- The load should be alternated. The training should include both aerobic and strength exercises, as well as various techniques, for example, multifunctional training.
- A simple split training scheme used in bodybuilding is also great, but training using a varied load is much more beneficial at this age. Such training will have a positive impact on your well-being and health in the future!
And also read: How to increase testosterone in a man → Workout for men at home → How to learn to do pull-ups many times →
A simple set of exercises with an elastic band
We suggest you start playing sports right now and try our workout. For people over 30 years of age, it will help increase the level of physical endurance, develop strength and flexibility, and increase muscle mass.
Romanian deadlift
The muscles of the back of the thigh and lower back are involved.
Technique:
- Legs are narrower than shoulder width. The back is straight, the arms are down and holding the elastic band.
- We take a deep breath and smoothly move our pelvis back, as if we want to sit on a chair, and tilt our body towards the floor. We stay in this position for a second.
- While moving down, keep a slight arch in the lower back. When abducting the pelvis, bend your knees slightly.
- Exhale and smoothly straighten your back with a powerful movement.
Perform two sets of 10 times. Rest between sets is a minute.
Lunges
The leg muscles and abs are involved.
Technique:
- The back is straight with a slight arch in the lower back. Shoulders together, chest forward.
- Left and right legs at a 90° angle at the knees.
- The right leg is used only to maintain balance.
- We take a deep breath and smoothly lower ourselves down until the thigh of our left leg is parallel to the floor.
- We exhale and push ourselves up with a powerful movement.
Perform two sets of 10 times on each leg. Rest between sets is a minute.
Photo: istockphoto.com
Bent-over row
The back muscles and biceps are involved.
Technique:
- The elbows are slightly pressed to the body. There is a natural arch in the lower back, the back is straight. The legs are slightly bent at the knees and the pelvis is laid back.
- Bend your torso forward and horizontally towards the floor.
- Now we pull the elastic band towards the belt, moving our elbows behind our backs. We bring the shoulder blades together and hold them at the top point for a second.
- Slowly release the elastic band without changing the position of your back.
Perform two sets of 12 reps. Rest between sets is a minute.
Beautiful buttocks and abs in 30 minutes a day. Training from the world champion in body fitness
Push ups
The muscles of the chest, shoulders and triceps are involved.
Technique:
- Keep your body straight. The neck, back and hips are located in one line. Feet together.
- Distribute the load over the entire surface of the palms and fingers.
- Elbows slightly pressed to the body.
- Slowly lower to a 90° angle at the elbows.
- Exhale powerfully as you rise to the top point.
- Do not straighten your elbows completely.
Perform two approaches 5-10 times. Rest between sets is a minute.
Photo: istockphoto.com
Stretch to the chest
The muscles of the shoulders and back are involved.
Technique:
- The body is smooth.
- As you exhale, move your elbows up, bringing your shoulder blades together.
- We fix the elastic band opposite the chest for a second.
- As you inhale, gently lower to the starting position.
Perform two sets of 15 reps. Rest between sets is a minute.
Get a model-like figure in 10 minutes a day. A set of exercises for a slim body
Triceps extensions from behind the head while sitting
The arm muscles are used.
Technique:
- Keep your back straight.
- We take our hands back and press them to our ears so that our elbows are parallel to each other.
- Exhaling powerfully, we straighten our arms, pausing at the top point for a second.
- Smoothly return the arms to a 90° angle at the elbows.
Perform two sets of 12 reps. Rest between sets is a minute.
Photo: istockphoto.com
Rules for safe training after 35
Let's be honest: at 35-40 years old we are no longer as frisky as at 18. No one says to write off ourselves as old men and women, but we need to take age-related changes into account. Accept your age and do your best to ensure that no one can ever guess how old you really are.
And sport will perfectly help you disguise your years and quietly join the crowd of active young people who support a healthy lifestyle.
Just before you start regular training, consider the following rules and tips:
Try something new
You've probably tested yourself in just a couple of sports or workouts (some didn't even go beyond one). How do you like the idea of trying something new? Think about what you've always dreamed of doing and finally allow yourself to do it.
Did you imagine as a child how you would become a figure skater? Then you're off to the skating rink. Have you dreamed of playing football? Well, buy a ball and start playing today. Didn't have time to make a career as a dancer in your youth? Who's stopping you from dancing now? Experiment - this will make life more interesting, and your physical fitness will always be at its best!
Adjust loads depending on condition
If you cannot physically withstand hour-long workouts, then train for 30-40 minutes, but more often, for example 4 times a week. Alternatively, you can split your workout into 2 parts: 30 minutes in the morning and 30 minutes in the evening.
For those who are in good physical shape and have no health problems, but have difficulties with free time, you can do it differently: do 2 workouts a week for 1.5 hours. The classic version of training involves hour-long loads 3 times a week with approximately equal intervals between classes.
Remember that at least some physical activity, even on a variable schedule, is much better than no physical activity. Don't worry if you constantly have to change your training time, this is in any case more acceptable than if you give up training due to lack of time.
Run
Mikael Damkier (Shutterstock)
The knees and spine may be the first to be affected: run on soft surfaces (such as rubberized tracks in stadiums)
Running is a popular option for competition in adulthood. There's no fancy equipment here and there are a variety of race types, from 5Ks to ultramarathons.
Road and trail racing in all types of terrain is gaining popularity around the world. You will always find a race to suit your mood. In addition, there is usually food and sometimes beer waiting for runners at the finish line in the early morning.
If you want to take your training up a notch or enjoy the social aspect of running, it can be helpful to find a training group. A local sports store or fitness club is usually a good place to organize a run, as the staff will help you find the right shoes, clothing, and information about local races and training programs.
take care of yourself
If you've never trained (meaning on a regular basis), or it's been a long time, then don't go to all lengths just because the clock is ticking. Take care of yourself and start by gradually preparing your body for constant physical activity.
Are your children not old enough to spend time with you yet? Great! Then find common active hobbies and train together: ride bicycles, scooters, rollerblades, skates, skis, jump on trampolines, visit rope parks and a climbing wall. You can introduce a tradition of doing family exercises in the morning or running in the evenings. Choose something that everyone will like.
Swimming
Microgen (Shutterstock)
Swimming training is beneficial for both children and adults. Swim clubs offer personal training with a coach, as well as swimming lessons for adults. Depending on your goals, you can choose sports or synchronized swimming, diving or water polo. Scuba diving has become a popular sport in recent decades. Exercising in water strengthens the heart and lungs.
Metabolic influence
Metabolism is an important and unique ability of the body, which consists in the formation and accumulation of energy by processing any food eaten. Most of the energy received is spent by the muscles. Consequently, the more proper a person’s nutrition at a young age, the more energy is generated, which is necessary for the body to function properly and increase muscle mass. It is also known that the older a person is, the greater the difference between the energy received and the required energy expenditure due to hormonal changes, as well as a decrease in physical activity. Therefore, you need to maintain proper nutrition: the required amount of proteins, fats and complex carbohydrates, a sufficient amount of microelements and vitamins.
3D Archery
marcduf (Getty Images)
Follow safety precautions!
3D archery is a sport in which participants walk a numbered route through a forest, stopping at specific points to shoot at three-dimensional targets. The targets resemble animals - bears, deer, moose, sometimes Bigfoot - and are located at different distances. For each object, a scoring ring simulates the animal's vital organs. High scores are awarded to athletes for hitting the heart and lungs of animals.
The best way to find local 3D archery tournaments is to visit a specialty store or check out archery associations that host tournaments.
#3 Slow metabolism
As you age, your metabolism slows down, your caloric needs also decrease—by an average of 12 calories every year—but your habits remain the same. As a result, after 30, many people begin to gain excess weight.
What to do?
- Adjust the caloric content of your diet to the new needs of the body. Try to “press” less on fast carbohydrates and switch to slow ones. Give preference to foods with a low glycemic index.
- Include cardio training in your program, or better yet, HIIT. The latter help burn fat more effectively.
- You have a large number of tools in your arsenal to speed up your metabolism. For example, you can eat more proteins, change the temperature in your apartment, take a warm bath, and this is not the only thing you can do.
- Thermogenics can come to the rescue to speed up metabolism and burn fat. They slightly increase body temperature, help reduce body fat and increase the effectiveness of training.
- Try to lead a more active lifestyle in general: replace taxi rides with walks, and replace the elevator with stairs.
