7 WORST Muscle-Building Mistakes (MEN OVER 40)
Being over forty doesn’t mean you have to lift light weight, take up jogging, and forget the days of intense training. To the contrary …
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January 31, 2026
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"Harmony in Every Heartbeat
Being over forty doesn’t mean you have to lift light weight, take up jogging, and forget the days of intense training. To the contrary …
source
In all honesty none of this applies to me at 50. My arms are growing at 3mm per week, I'm 12% body fat, I'm lifting more weight than almost everybody in the gym.
However, I admit I started at 14, which in itself could have been pinnacle in setting me up for life.
I really like your channel, and I really appreciate how practically every statement you make is backed up by a written study you found to corroborate it. But please PLEASE never cite WebMD again.
non-sense advices
I am 50, I do 2 minute warmup, I lift heavy, go for like 4-8 reps to failure. Never ever been injured in the gym, only on the soccer fielad, hockeyrink and the tennis court…
Just turned 50, feel and look better than i was 20.. lol
This is great advice! I find myself having to do this in my 30’s; it sucks getting old.
My body look better in my 40s then it did in my 20s & 30s
Yeah its true some times i say dam i wish i was 20 again at 44 aficam american but i got it i could do it at 6foot4 209 pounds
I am 47 and quite used to being fit in between. Just began working out again and yes, the progress is slower but I also have more experience than when I was young. For me muscle control is key. Just try walking up stairs with a slow and nice control/ balance in each double or tripple step, instead of just going as you are used to. I promise you will feel it tomorrow! Also do all the small muscles before doing the big ones so that you can later take a bigger load with good control instead of benching as hard as you can while your small muscles are screaming to keep the bar balanced. I weigh 75 kg’s now and I did some 80kg lifts because I lifted 100 when I was younger. Yes- it worked but Should have gone lighter. Just take it easy and everyrhing will be fine…
I'm pushing 50 and I've had to change up everything the last 5 years after a number of injuries. Tweaking my back on a bent over row, developing squatters shoulders, pain in the wrist's on bench press and on and on. I just can't lift heavy anymore without consequences so I don't dip below the 12 rep range and only go to failure once in a while.
Yah me i started in 87 …and i couldn't see my abs for years of crunches an sit ups ….63 now and been see em for past 10 years now……its diet definitely
Luckily, I've been training all my life to be old.
Age is just a figure…workout like your 30 every year
For the rest of your life…the brain is the strongest muscle in the body…you just need to believe and so will the self…beast mode is the only way
Just feel great about yourself. I dont dred the gym cause I love how I feel, the more volume means more salmon, eggs, steak. Its a win win. The key is to have fun and feel great, if you push too hard and feel too much pain your doing it wrong.
Another strategy is get a good education. Good luck staying fit all your life while working shitty jobs.
I'm 57 and NEVER do warm ups. Its bullshit.
And here's one mistake for every single person that does weight lifting doing it to impress anyone be a male female or your colleagues you're working out you're not getting a new car
How old is Alpha ?
Alpha makes the videos !!
Honestly! If your selling sleeping pills .. sell them on gumtree! All the other content is what all people that train should be doing at any age !!
Overtraining doesn’t exist when you’re on TRT 😏💉
I disagree I’m over 40 & ripped don’t believe the hype just take of your self I still eat the same way 😅
👍👍👍👍
Is there any chance that u won't wake up??
What happens when you hit 50 ? My shoulderr is f—-d lol…Ive been on the test on and off for last three years too..As cant recover so well anymore…
Wait until you hit 60+
I love the Alpha guy, where can I get an alpha shirt like his? I'm 68 and go to the gym 5 to 6 days per week, I love working out and if I do say so myself I'm looking pretty darn good. I don't even try to get others to workout, their lazy and unhealthy.
7:46 whoa!!! So all that good advice was only to gain my trust so I can buy your product?!! Good technique though.
Lol, I never could build muscles… but I will now, thnx for your advices, buff dudes
I'm 60 and I have to say that you hit all the key points of staying fit and healthy as we get older. I do CrossFit 4 days a week…two days on, recovery and two more days than the weekend. I Lift in a regular gym on two of my off days to hit things Crossfit doesn't…Arms, more chest also concentrate on abs and skill work with Oly lifts. I mountain bike three to four days a week…depending on the weather. I love being active so this part is easy. The three things I do to stay active is one – avoid injuries. When you are young you can recover much quicker. Any injury is down time and I hate it, especially with Crossfit, I stopped competing against the 19 year olds and do weights and movements that I know I can handle without injury…it's a game changer. I eat clean. No junk food, never eat out except for the rare date maybe once every two months with the wife, no soda, no sugar, no can food. Everything is fresh…mainly meat (fish, chicken, beef, lamb and Elk and deer for as long as it lasts after huntiing season) and fresh veggies and fruit. Last but just as important is sleep. It's when your body recovers…its a game changer. Its the third pillar of health..don't neglect it. Great job on the vid…you are spot on, a rarity with todays fitness vids.
I am 50. Natural. I go hard and see results. Eat really well. Take longer between heavy workouts. I warm up with 50 kg dumbbell presses. I am not chasing size, if you have been going to the gym for ten plus years it may not be a priority. We want lean bodies that are strong. Well I do. 6’6 124kgs. Go hard I say. Leave the gym on your knees.
I love watching the channel..😁🤣
Good point about not comparing yourself to others, especially the younger generations. One thing I will never have regrets about is not getting tattoos. Every single Gen Zer I see inked up nowadays just looks trashy.
I used to eat a lot of sweets but since working out again I have one small piece of candy a day, like a Riesen, Caramel, etc., and that gets rid of my cravings for sweets and desserts enough so that now I get a doughnut or other treat maybe once a month. Those 30-40 calories a day are worth it since in the long run they are saving me from potentially eating hundreds of calories a day.
Here's a tip when doing videos about mistakes don't unintentionally make mistakes!.
🤦♂️🤦♂️
when doing dips for instance
What are good exercises to get rid of a Swan neck? (I'm 53)
I'm 65 and still working out but not like I used too.
I'm in my mid 60s. I'm not a big body builder but do a type of push ups using a chair and situps. I also ride a bike when the weather is decent.
My advice is not to compare yourself to the average guy your age but to yourself when you were younger. You know what you could do back then and, unless you have serious health problems, you should be able to keep close to that in a lot of situations.
Did he actually say to take it easy and just try to put on a few pounds of muscle a month?
How has this guy not won an Academy Award yet?
Yesterday I Shoulder pressed/machine: 120kg. I am 44 and started lifting 3 years ago.
I am 60 and still active in all aspect
Excellent, informational natural bodybuilding video! Who is that big, funny guy, by the way? A couple of more pounds of muscle, and he is ready for the Mr. World.
Lol. This is hilarious
at 62 years old i go to the gym five days a week. i spread out my lifting on these days and limit my lifts to weights that i can handle but there are still challenging for me to reach failure. while i could lift more weight i just don't wanna get injured because that would mean that would be on the sidelines for an extended period of time and not be able to exercise. my lifting takes about 15 minutes and i follow that with about 20 minutes of high intensity interval training.on the two days i don't workout i usually take a walk for about 40 minutes . over the years since i turned 40 this seems to be the best routine to keep me muscular and lean . and i just trying to eat protein and green vegetables , water and black coffee . it is boring but i have heart disease and it is the only way i found to keep myself on the straight and narrow
I near by 40.. the body will tell you early near by 48,39 to slow down anyway..if you answeer to the body when is telling you to slow down..then you will be fine..i still training heavy..but maybe once in 2 weeks..the others just normal ,and morre cardio and also completly changed the food too,no anymore junk food pizza burgers etc..maybe once a month..wharever everything you want to know about you..always the body tell's you early trough his signs.
Where can I get the paper cup pattern workout pants?