What steps did you take before heading to the gym after a long time in late 30s?

24 comments

1. At first, keep the impact low. For me that meant just doing 30 minutes of cardio on an elliptical machine to get the heart and brain benefits.

   Keep increasing the resistance slowly over a couple of weeks. Once you’re comfortable, start adding weights or weight machines.

   There will be a trainer or a gym person there whose role in life is to show you proper form and keep you from injuring yourself. Seek that person out.

2. For me every time I’ve taken a break, I just remember to ease back into it.

   I’ll usually do some light circuit training for the first few weeks. After that I’ll turn and focus on one muscle group to hit hard.

   But the biggest thing for me is to not go “I used to be able to do X amount of weight” and do that. Force myself to go light for awhile.

3. Don’t ego lift and focus on form. The plates will start adding up when you get the technique down.

   Have a few compounds lifts in there. These offer the best bang for your buck and recruit multiple muscles.

   Do what you enjoy. Don’t get bogged down with YouTube and fitness articles about which exercises are the best e.g. If you hate pull ups you won’t stick to pull ups, use cables instead etc.

4. Not in my late 30s but I have encountered those who are and they’ve shared their perspectives.

   Your recovery is key for your age as it will take a longer time so sleep, diet, and hydration will be the deciding factors to minimize your risk of injuries.

5. Stretch. Stretch a lot.

6. Go sloooooow.

7. Beware of injuries
   And be prepared for joint pain muscle pain tendon pain etc

   But it will get better!

8. I’m in early thirties so it’s not a perfect parallel, but I first spent a year just doing at home spinning bike to regain my cardio, build the habit, and lose weight in a way that wasn’t killing my joints. Next, I got a pull up bar and some kettlebell weights to do at home lifts, and really focused on getting my form perfect.

   Only 2-3 months ago did I decide I needed heavier weights at the gym, which I now go to twice a week. Cardio keeps me from being winded during lifts, other work helped build my mind muscle connection and teach me proper form. Also creatine + electrolyte supplements have helped me a lot. Best of luck!

9. What really work for me after several year hiatus was to start with dumbbells only so I could understand my natural anatomy better, for example, barbell bench requires pretty symmetrical, shoulder and chest positions, but I found with using dumbbells I am just not naturally symmetrical, and when I forced it (like with barbell bench) I had pain. So I think the key is making sure you start really light, even if you know, you can bench 5 pounds like it’s a joke, start with 5 pounds, three sets, 12 reps (I think going heavier weight for five reps can happen, but I find it to be a lot more intense for my body), as your working weight and work up week by week, the goal is longevity and consistency, rather than intensity. Try not to be a warrior, but a robotic machine, who is able to go to the gym every day and work out, and increase the weights or the reps little by little. I’m not quite 30 yet, so I probably have some more longevity, but I realize my goal is not to burn out, but if I can keep a workout habit going for the next 10 years, I will achieve the physique that I think I would achieve if I were working out more intensely like a warrior. So if I were you I would instead stop figuring out what steps I should do in advance, and just get to the gym and go from there. I would start with three days lifting, and two days of yoga or cardio. Yoga has been fantastic as a stretching and mobility routine. All the best.

10. I could say things like stay hydrated, get the right supplements and start slow but those are the easy things. The biggest thing is getting in the right head space and creating the right personal habbits to be successful.

    In short, don’t waste your time and money, make the commitment.

11. I started in early 30s after a long time, but I started easy. Did short/long hikes to get used to moving around more. Then got into the gym and did mostly bodyweight and elliptical.

    Only more recently have I started weight lifting.

    The other important thing is to frame things as, “Consistency over intensity.” It is okay if you have an off day or two as long as you get back into it.

12. Starting stretching a few days before for a few minutes per day. Get warm before you start lifting – I do a stair machine before I start. Go way lighter than you think at first, and focus on form. If something starts to hurt don’t try to power through it – just avoid that part of your body until you’ve recovered.

13. Restarted after several years away. Going 8 months now. The battle is won in the kitchen. Now that I have more money than time I get a lot of ingredients/meal prep delivered to the home. At the gym I just enjoy my working sets and don’t push too hard. I’m hitting some good numbers and plan to double my focus soon.

14. Do body weight.

    Do body weight.

    Do body weight.

    Ignore everyone who tells you to do lifting.

    Do body weight.

    Do you know who is still in a gym at 60s and 70s and looks amazing? Those that did body weight stuff. Do you know who are fat fucks due to immobility and injuries? Lifters and bodybuilders

15. 5-minute warm up on treadmill or stationary bike. If you’re doing weights, do a warm up set with extremely light weight with high reps before going higher weight. Dynamic stretch as you go. End with a 5-minute cool down on treadmill or light cardio machine.

    I’ve read and agree that when you’re starting out again, to start with lighter weights in a higher rep range to allow your tendons and muscles to acclimate and practice good form before moving into heavy weight and do not push yourself in the beginning. Also never go to the gym if you’re still sore or in pain at all.

16. I’d say there’s really nothing physically you need to do, just have the right perspective. Start very gradually, use proper form, be patient, eat well and with enough protein, and find ways to enjoy it (for me, music and podcasts). Might want to buy some gym clothes you like.

17. If you can afford it, hire a trainer for a few months to get your core/other parts more ready and learn some new exercises catered to you as well

18. College is what make me hit the gym.

    To avoid injury: don’t over do, get a coach and listen to him/her.

19. Warmup before working out and stretch after working out. Be aware that recovery takes longer than before, things are going to hurt 2 or 3 days after working out.

20. Two things

    1. I got my testosterone levels checked as I was exhausted all the time, turns out they were very low and I got on TRT, energy is very good now.

    2. I had to learn how to warm up properly. Gone are the days where warm up sets were enough. I use the P90x warmups as they are the best I’ve ever seen or used and have kept me injury free for years.

    3. Light yoga a few times a week. Just ten minutes per session, I use some guy that showed up when I googled ‘upper body yoga for men’.

    That’s about that, I’m 41 and feel pretty great. Lower back issues were completely cured by deadlifting once a week.

21. Stretching, diet, cardio (biking until my level was high enough to run)

    Then, I got into body-weight exercises, push-ups, pull-ups, etc.

    Then, the real lifting.

    This was over the course of a few weeks.

22. Warm up, then stretch, then go low weight. #1 injury according to my personal trainer were new people who’s muscles would grow faster than their tendons and they’d end up spraining the tendons due to increasing weight too quickly.

23. Use less weight.

24. Start slow and lift light for the first six or so months. It’s more about learning proper form & feeling confident in your lifts than just lifting heavy circles.

    Athlean-X is great site to learn proper techniques.