45+ Years Old

Before we begin:

If you haven’t already done it, I highly recommend that before you continue reading this page, you first check out my article on “A Beginners Guide to Bodybuilding“.

The 45+ years old age range

At this age range, things start to slow down more considerably. You will begin to experience Sarcopenia, which is a natural condition that usually begins when we are 30 and can cause up to 3-5% of muscle loss per year. In addition, due to natural chemical imbalances, you also recover less quickly from your workouts and your joints are much more susceptible to injury due to osteoarthritis.

However, if your question is whether you can put on muscle and be fit at these ages then the answer is…

Absolutely!

But to achieve this, you will need to train and diet very differently than the way you used to in the past as at this age, your body is a lot more vulnerable to injury. That’s why the routine for this article was designed with a especial emphasis on health through a very carefully thought out balance between strength, cardio and mobility work.

With that covered, let’s get straight to the point…

Beginner’s Straight-to-the-Point Workout Routine (45+ Years Old)

Monday – Full Body

ExerciseSets+RepsTarget MusclesNotes
Row/TreadmillWarm-up
Squats/Leg Press (if squats cause pain to you)3×10-12Direct: Glutes, Quads, Harmstrings
Indirect: Calves
Incline Dumbbell Back Fly3×10-12Direct: Shoulders
Indirect: Arms, Back, Traps

Careful with form, bad form can over target the front shoulders
Dumbbell Chest Press3×10-12Direct: Biceps
Indirect: Forearms
Safer than barbell chest press but we careful with yours joints (elbow sleeves are great for this)
Standing/Seated Dumbbell Side Lateral Raise3×10-12Direct: Shoulders
Indirect: Arms
Straight Bar Cable Press-down3×10-12Direct: TricepsPuts a lot less stress on the elbow joints when compared to most other tricep exercises
Standing/Seated Preacher Curls3×10Direct: BicepsEasier on elbows when compared to most other bicep exercises
Shrugs3×8-10Direct: Traps
Indirect: Back
Calf Raises4×12Direct: CalvesFocus less on the weight and more on holding the tension in the muscle all the way throughout the exercise

Tuesday – Mobility/Flexibility

ExerciseRepsNotes
Seated Hamstring Stretchesx10 each leg20 seconds hold
Supermanx5 3-5 seconds hold
QL Stretchx5 each side5-10 seconds hold
Can Openers – 10 each sidex10 each side
Pulsing Lungex6 each side
Hamstring Reachesx8 each side
Hamstring Reaches – 5 each leg5 each leg
Two Way Lungex6 each side
Dead Shoulder Circles 15 each side

Wednesday – Full Body

ExerciseSets+RepsTarget MusclesNotes
Row/TreadmillWarm-up
Squats/Leg Press (if squats cause pain to you)3×10-12Direct: Glutes, Quads, Harmstrings
Indirect: Calves
Incline Dumbbell Back Fly3×10-12Direct: Shoulders
Indirect: Arms, Back, Traps

Careful with form, bad form can over target the front shoulders
Dumbbell Chest Press3×10-12Direct: Biceps
Indirect: Forearms
Safer than barbell chest press but we careful with yours joints (elbow sleeves are great for this)
Standing/Seated Dumbbell Side Lateral Raise3×10-12Direct: Shoulders
Indirect: Arms
Straight Bar Cable Press-down3×10-12Direct: TricepsPuts a lot less stress on the elbow joints when compared to most other tricep exercises
Standing/Seated Preacher Curls3×10Direct: BicepsEasier on elbows when compared to most other bicep exercises
Shrugs3×8-10Direct: Traps
Indirect: Back
Calf Raises4×12Direct: CalvesFocus less on the weight and more on holding the tension in the muscle all the way throughout the exercise

Thursday – Abs (optional but recommended)

ExerciseSets+Reps
Hanging Leg Raise (switching to hanging knee raise if too difficult)3×15
Ab Crunch (if machine available) or Normal Ab Crunch3×10-15
Leg Raises3×10-15
Plank (aim for a 30 seconds hold)3

Friday – Full Body

ExerciseSets+RepsTarget MusclesNotes
Row/TreadmillWarm-up
Squats/Leg Press (if squats cause pain to you)3×10-12Direct: Glutes, Quads, Harmstrings
Indirect: Calves
Incline Dumbbell Back Fly3×10-12Direct: Shoulders
Indirect: Arms, Back, Traps

Careful with form, bad form can over target the front shoulders
Dumbbell Chest Press3×10-12Direct: Biceps
Indirect: Forearms
Safer than barbell chest press but we careful with yours joints (elbow sleeves are great for this)
Standing/Seated Dumbbell Side Lateral Raise3×10-12Direct: Shoulders
Indirect: Arms
Straight Bar Cable Press-down3×10-12Direct: TricepsPuts a lot less stress on the elbow joints when compared to most other tricep exercises
Standing/Seated Preacher Curls3×10Direct: BicepsEasier on elbows when compared to most other bicep exercises
Shrugs3×8-10Direct: Traps
Indirect: Back
Calf Raises4×12Direct: CalvesFocus less on the weight and more on holding the tension in the muscle all the way throughout the exercise

Saturday – Rest Day

Sunday – Rest Day

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