I am a 38 (M), I tried multiple times to work out consistently but I never managed to keep the pace for various reasons: 2 jobs, family, and commitments, dropping out within 2 to 3 weeks max. However, I am in a position now where I have access to a small gym within a 5 min walk. It’s not even close to a full gym; it has many equipment and cardio machines missing. There are dumbbells, some treadmills, steps/stairs, a couple of flat and inclined benches, and basic upper and lower cable machines. No bars and weights, no back pull machine, nothing fancy.
Can I generally get good results out of this type of equipment, given the age and available equipment?
You can even get good results with just resistance bands. Building muscle is a marathon and many take it as a sprint and lose energy along the way and then quit and don’t restart because it’s too difficult. The reality is you started with the wrong foot. I see max training 3 days per week, to give enough rest for the body to recover, full body workouts of 1h or 30min specifically half body every week. Those times can be achieved if you do circuit because you don’t have to wait between exercises and using bands or machines that allow fast changing weight. I use bands consistently since 1.5 years.
@Nova
The amount you can do with resistance bands is just as much as any gym in my opinion. I feel the workouts hit harder and allow a more lean muscle physique. Full body workouts can make a 45-minute workout into an amazing one.
@Arie
I believe bands give better results as well; I used them before, they hit different. I was planning on getting a new set to try and target all my muscles in case I’m missing a certain machine.
I started at 40 using only dumbbells at home and have had good solid gains. I’d probably have more with access to a gym or heavier dumbbells. You can totally do it. Just stick with it.
Darby said:
I started at 40 using only dumbbells at home and have had good solid gains. I’d probably have more with access to a gym or heavier dumbbells. You can totally do it. Just stick with it.
How long did it take you to get those gains? I know it won’t be the same for me; I just want to get an idea.
@Chandler
It took me a while just because I hadn’t figured stuff out yet. At first, I was waiting 2 minutes between sets which was too long. Now I wait 45 seconds to 1 minute. I was also running between 2 and 4 miles per day when I first started and I think that was preventing some gains. Now I cycle for 30 minutes daily which burns fewer calories. And finally, I wasn’t consuming enough protein.
Once I had all that figured out, I feel like the gains came pretty quick. There were a few setbacks along the way too. Ramping up to more weight too quickly caused some strains in my wrists that took a while to heal. Also, just life… Kids stuff… This and that caused me to lose a week or two here and there, which just delays the whole thing. If all of that wasn’t an issue for me, I probably would be where I’m now or further along after 2 years.
My biggest limitation now is access to weights. I’m pressing 2 50lb dumbbells, 3 sets of 10. I’m maybe ready for 60, definitely 55, but we’re talking $150+ there. Curling 30 lbs each for 3 sets of 10. I have 40 lb dumbbells but it’s too big of a step so I need 35s which is around $120. Now that I’m typing this out, I’m realizing I should stop being cheap and go get them. Not getting any younger.
One last thing. I had basically no muscle mass when I started. I never really did even when I was younger and all the running burned whatever I didn’t use regularly. It might be easier for you if you have some mass already.
@Darby
Thanks, it was insightful indeed. Getting weights is not an option for me right now; I’m trying to work with what I have. If I’m going to buy anything, it’ll be resistance bands. I also know consistency is the key, but also with the lack of a good training plan I’m afraid I’ll get turned off quickly. This I need to figure out as well.
Koa said:
Depends on what your goals are. Can you specify what you’re trying to accomplish?
I’m currently 230lbs (105kg), 6 feet (184cm) tall, trying to build lean muscle and get in shape. I don’t want big bulk, just want to lose fat, especially that stubborn belly fat.
@Chandler
Definitely can be accomplished…but NEED to focus on consistency with a well-rounded diet. I would highly recommend the book “You Can’t Screw This Up” by Adam Bornstein.