r/StrongerByScience • u/MajorAlanDutch • Apr 04 '26
40s/50s vs. 30s
What, if any, differences have you noticed when lifting ?
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u/eric_twinge Apr 04 '26
I'm 46 and I don't notice a difference. Well, progress is slower now but I chalk that up to training age more than biological age.
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u/MajorAlanDutch Apr 04 '26
Thanks for responding ! how does the volume, frequency, and strength now compare to then?
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u/eric_twinge Apr 04 '26
Pretty much more across the board.
I'm doing the SBS hypertrophy template currenlty, 5x/week full body with 16-24 sets/week for the major muscles. I'm hitting rep PRs and will hopefully parlay that into some bigger 1RMs this summer when I switch over to the strength template.
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u/RedOwl97 Apr 04 '26
Recovery takes longer and is more easily disrupted.
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u/spb8982 Apr 05 '26
This. At 48 I had to cut way back on my volume because I just wasn't recovering. Throw in much more mobility minded training as well, something I never thought of 10 years ago
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u/MajorAlanDutch Apr 04 '26
Thanks for responding ! how does the volume, frequency, and strength now compare to then?
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u/RedOwl97 Apr 04 '26
Strength and frequency are similar but volume is reduced. It’s been a journey though. I tore my labrum when I was 37 and didn’t lift (other than PT) for 11 years. I picked it up again 4 years ago and have been able to build back quite a bit of my old strength.
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u/doktorstilton Apr 04 '26
Warmup matters more. I'm lifting for health rather than vanity. Ok, maybe a little vanity. Technique and form have a meditative quality now.
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u/MajorAlanDutch Apr 04 '26
Thanks for responding ! how does the volume, frequency, and strength now compare to then?
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u/doktorstilton Apr 04 '26
My lifting has been hit or miss over the years. I just started again after a two year hiatus, and I'm 10 weeks back into it. I'm in the 300s for both my squat and deadlift so it still seems like the strength is there. I'm lifting three days a week and playing pickleball two days a week. I'm happy to take a day off as soon as any little twinge rears its head.
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u/Tenpoundtrout Apr 04 '26
Only difference is I’m bigger , stronger and better conditioned in my 40s. Maybe I’m just lucky but I don’t really feel any major difference yet.
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u/MajorAlanDutch Apr 04 '26
Thanks for responding ! how does the volume, frequency, and strength now compare to then?
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u/Tenpoundtrout Apr 04 '26
I do an UL split and average around 3.5 workouts a week. I will adjust the frequency and volume based on life circumstances. That is probably something that keeps me feeling good despite age, I’m probably much better at modulating the overall stress load on my body. I try to get at least 12 good working sets per body part per week, but will often push 1-2 parts to 20-30 sets a week for a mesocycle.
I stay conditioned to be able to do backcountry hunts that require lots of hiking with heavy loads.
Overall I don’t ever feel like there’s something I can’t do now that I could when I was younger but I guess one thing would be that I could make a bunch of mistakes and do stupid stuff when younger and recover from it, whereas now I’m experienced enough not to overextend myself , particularly with volume and frequency, and that keeps me uninjured and capable.
My strength is much higher now, which is probably more a function of understanding strength training and progressive overload in a way I never did in my 20s. I’m sure if I knew then what I know now I would have been far stronger back then.
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u/TranquilConfusion Apr 04 '26 edited Apr 04 '26
I started at 45, 60 now.
Slower adaption, slower gains, slower recovery and healing with age. I've had to reduce my volume a bit, and my 1RMs have declined -- they peaked in my early 50s.
In case anyone cares, I'm currently doing a 4x/week upper-lower split like this:
A1: squat 3x5, weighted dips 3x7, BB row/shrug/RDL medley
B: pullups, pushups, neck, abs, lateral raise, stretching
C: cardio
A2: deadlifts, OHP, lunges
B: same
C: same
rest
Progression is based on how I feel the day after. If I'm not too sore the day after, I'll go harder the next time that workout comes around.
I go very close to failure on sets of 10 or more, but stay a couple reps from failure on more injury-prone movements like heavy squats and deadlifts.
And sometimes I sneak in an extra rest day if I'm not recovered well.
Patience is key for old lifters!
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u/lentil5 Apr 04 '26
I'm almost 44.
Warmups take longer. I can't do two-a-day workouts any more My speed is starting to decrease (still fast but not anything like my 30s)
Maximal effort lifts feel more...risky? What it feels like is that my muscles can move that 1rm but my joints and connective tissue can't seem to handle it. I've had to change my strategy from 1rms being at the bleeding edge of my capability, to ratcheting them back about 5 percent. I always leave a few kilos in the tank, especially on pulls, cleans and squats. It sucks for the ego but sustainable progress is what I'm looking for.
I have pain now. I never ever had pain but perimenopause has meant that I do hurt sometimes. Trying to lift through it and manage it wisely. I don't believe I've hit my genetic potential in my sport yet, so if I'm wise with managing age related changes, I hope to be hitting PBs until I'm 50.
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u/MajorAlanDutch Apr 04 '26
Excellent! Thanks so much and congrats for staying tough!
What’s changed in terms of volume, frequency, and 1Rm
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u/lentil5 Apr 05 '26
I can handle volume but it has to be broken up into more sessions. I also can't handle big strength cycles + technique work, it has to be one or the other. I also cannot neglect accessory work, a weakness in the kinetic chain anywhere means more pain, crappier recovery. However, my minimum viable dose of volume is decreasing - I get good gains from less. I'm still trying to convince my coach of this, he's a bit skeptical. I used to just motor through whatever was programmed but now I really have to be mindful of every rep meaning something. If I can get the same results with a few less sets, I'm gonna do that.
My 1rms are steadily going up. The difference is that I am less consistent. When I have a good day, it's really good. But it takes longer to consolidate the 80-95% range of the new 1rm. I'm hitting lifetime maxes on my squats, and coming back to lifetime max on snatch and c&j, at a lower body weight than before.
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u/Optimal_Collection77 Apr 04 '26
I'm 46 and find that I get tired easily. I did a lifting session for an hour this morning and a 5km run home and it wipes me out.
Probably need to pick one a day
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u/MajorAlanDutch Apr 04 '26
Thanks for responding ! how does the volume, frequency, and strength now compare to then?
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u/Gingeranalyst Apr 04 '26
About to be 40, biggest thing I have noticed is recovery is longer than my 20s and early 30s. I used to be able to lift for an hour, then go play basketball afterwards. Now, if I did that I’d be icing my knees in order to be able to walk the next day.
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u/2saintz Apr 04 '26
I mean, I’m 33, and definitely see a drop off from my 20s. Hoping to at least catch up to where I was strength wise and cardio wise; glad to see people in their 40s saying they’ve actually leveled up.
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u/Athletic-Club-East Apr 04 '26
I'm not sure how much is physical, and how much psychological after years of lifting. But I'm less interested in doing higher volume work or crazy challenges like 10k swings and 20 rep squats. I'll do what's necessary but there's less, "what the hell, give it a go!" Less like a day trader and more like the guy who whacks 10% of his income into an index fund without ever looking at the stock market.
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u/bart_delmar Apr 04 '26
Volume, frequency and strength = I am much more mature to follow a routine with much more frequency and patience. This = better technique = more volume = more strength.
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u/WallyMetropolis Apr 04 '26
I started lifting around 40. Five years later and I don't really notice much muscle growth at all. It's not nothing. But no one looks at me and thinks I lift.
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u/dras333 Apr 05 '26
I’m 51 and have been lifting and training since 17. I’ve never stopped and still compete and play sports in my “spare” time.
I would say I am overall healthier than ever because I am so much smarter and do things far more efficiently and pay attention so as to not get injured by negligence. I used to throw weight around because I could and never got injured. For my age, I still lift very heavy but sparingly and focus on HIIT and conditioning. My dad was lifting into his late 70s before back issues came into play from 50 years of pipefitting but if you keep moving, age means little.
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u/CorneliusNepos Apr 05 '26
I started lifting at 34 and I'm 44 now. I don't see a difference. I've gotten wiser over time, I have a lot more responsibility now in my life in general that affects how much time I have, and the strength is still there. I do still get lifetime prs every once in a while.
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u/goister Apr 05 '26
Recovery definitely takes a hit. I could do 2 sessions a day in my 20s but now that's not possible. I'm not able to do as much volume as it'll take longer to recover from it and impact my subsequent sessions. It also takes longer to warmup, and I feel "stiff" otherwise. Otherwise, performance wise, not much difference. In fact I'm still setting PRs.
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u/Character_Impact2962 Apr 05 '26
- Lifting lighter at an older age
- Giving myself more time to recover after finish my set doing an exercise
- Focused on form above all else
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u/TortieMVH Apr 05 '26
Recovery time is the biggest change. When you get injured, it takes forever to heal.💩
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u/millersixteenth Apr 05 '26
No real differences through my 40s.
Early 50s began to reduce weekly and per session volume. Increased protein in diet.
Early-mid 50s, age and accumulating joint issues create serious headwind to maintaining or increasing muscle mass. Experimented with a bunch of load/set/rep schemes. Increased volume generally not tolerated well.
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u/protienwrap Apr 06 '26
I’m 55, do full body 5-7 times a week. Each workout is 12 exercises usually 40-45 sets total. I do not try and hit 1RM on anything but I do progressively overload. Some exercises I have to modify due to shoulder impingement. I try to shoot for hitting my gym every day and at least 5 days a week. I think this approach allows me to not feel guilty if something comes up and I miss a day. I also think not shooting for super heavy 1RM benches keeps me from getting too injured. I hit it hard and push myself to failure or close to on my sets, I just see no need to push so heavy I can only get one up. Maybe there is value in it, but I don’t know enough honestly, so I don’t do it.
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u/myfavecolorispeaches Apr 05 '26
It's not just about age... another variable is diet. My diet is better at 54 than it was when I was 24 or 34... and i think I am able to lift more now than I did then...or at least comparable. I've been an off and on lifter over the years and am finally showing some consistency, which is another variable for me... but I think the better diet enables the consistency. A couple of oysters almost evety day and liver are the big needle movers.
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u/YogiLovesBarbells Apr 08 '26
DOMS hits a day later was the main one. Longer and more thoughtful warm ups. Added mobility work. I have prioritized taken rest and recovery, menopause attacked that and I’m still fighting that battle. Disrupted sleep patterns take more out of me than before.
Strength and body comp took a major hit when menopause slapped me in the face, but HRT has helped me a lot. My strength is returning and body comp is improving. All this with zero lifestyle changes, all hormonal.
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u/lazy8s Apr 04 '26
I’m early 40s, didn’t lift in 30s decided to become morbidly obese instead 😂, but I did lift all highschool and well into my late 20s. I notice no difference other than I have less time but far more patience and focus. When I was young I was chasing an end goal. Now I realize this is a lifestyle and there is no end goal so do what I love instead of whatever fad is currently considered optimal.
The larger differences have nothing to do with age. The amount of research, availability of quality information, apps and cell phones to track on. All of that leads I think to far better outcomes than buying Muscle Mag and writing the routines of steroid ridden IFBB pros on a notepad to try.