Bodybuilding for Seniors & What You Should Know
Posted in: Muscle Building Workouts
No, no, no! I simply won’t hear any of it; you are not too old to begin bodybuilding.
True, getting a chiselled and flawless physique may (yes, may), be extremely challenging, if not impossible for a person of advancing years, but, I’m certain I can guarantee you that you can be in 99% better shape than you are now… which is a huge achievement anyone should be proud of, especially a senior, right?
Arnold Schwarzenegger once remarked that, whenever he is asked if a person is too old to begin weight training, he replies: “You are too old not to.” Arnold is seldom wrong, and, this once again proves his wisdom.
Health and physical ability is often taken for granted, but, as a person gets older, good health is at a premium. You don’t have to deteriorate physically just because of ‘old age’, and, you can do something about it – no matter how far ‘gone’ you think you are.
Whether your deepest desire is an impressive physique, or, just to be stronger and more able bodied, it’s all obtainable. You just have to know what to do. I promise you, by taking action on this, within a short time you’ll feel better, and look better than you have done in years. It truly is like turning the clock back.
Right, let’s get to it.
Bodybuilding is no joke. It’s a serious business that takes dedication, persistence, smarts, and above all else – a guideline for safe training.
You are not 20 anymore. And that’s not to be disrespectful to you in any way; it’s simply a fact which has to be faced. So, don’t expect to be able to win Mr. Olympia, and, don’t expect to be able to compete with people many years your junior in the strength and physique stakes. Remember: you are doing this for yourself, your own physical wellbeing; it’s not an ego contest. (Leave that, and the injuries that result from such trivial endeavours for the young hot heads.)
Beyond that, bodybuilding as a senior is absolutely no different to doing it at any other age. You train, carefully and safely, using progressive amounts of weight (or endurance) over time, you increase your calorie intake to allow your muscles to grow, and, you rest.
Not that I’m assuming you to be a wreck of a human because you are a senior, hell, you may even be in good shape already. But, I will say, there are no excuses. If you have no legs, you can still work on your upper body. If you have no upper body, you can work on your legs… (Ok, that was a joke… but you get the picture, right?)
It’s just about doing what you can, and pushing yourself – but once again, only push yourself to what you feel you can do. Don’t expect or strive for huge increases instantly, you should take it easy and light, become acclimatized to it like anybody else, and aim for slow but steady improvements in strength.
For a senior, I would recommend doing 7 – 15 repetitions per body part, on any exercise, using a weight which you can comfortably handle, yet, which still challenges you. Each exercise should be done for 3 sets, once or twice a week, with a rest day in between. (Oh yeah, expect to ache like crazy the first few times; it’s only natural, and, even the youngest feel it, believe me.) Each training session should also last around 30 minutes to 1 hour.
I have to say, the benefits of bodybuilding for seniors are immense. While many may advocate you should take it easier during your advancing years, I disagree completely. I think – within sensible reason – pushing yourself and making a concerted effort to maintain, or even improve your physical condition has far more benefits than downfalls.
One such benefit is clear to see: studies have been done which confirm light-to-moderate bodybuilding exercises can help people overcome the crippling effects of arthritis. This happens because as the muscles get stronger, they support the bones, joints and cartilage. Plus, when bones are put under stress, they too strengthen and grow. It’s win-win.
Depending upon your goals, be it just general fitness and added strength, or, you truly do want to attain a big, muscular physique; there are articles on this website which will be able to help you in the right direction. I have articles on diet, and full-blown training plans, so take a look around.
And, don’t forget – have a go, you have everything to gain.
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