You Can't Build Muscle in Your 30s?

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Twitter @ironmassive

[Phreestyle]

I'm 61 years old and pump iron five days a week. I don't know if I'm bigger than I was in my 30s, but I'm buff, shredded and feel great.

[Fortress]

I started lifting weights at the age of 32. I was extremely underweight and depressed, so not the ideal state of body and mind for sure, but that is what apparently brought me to lifting weights. In the first months, I gained roughly 1 kg of BW each and every month and my strength went up each time I went to the gym, which was 4 to 6 times a week. I didn't become fat (doing more chin-ups was always a goal), but of course not all the weight gain was lean tissue. Also worth mentioning is that I hardly knew what I was doing in terms of programming, but my focus was on big compound exercises and trying to better my own PRs at these lifts. My depression lifted and went away. Since, I definitely became depressed again a few times, but the depths were not as deep as before I started lifting, so lifting weights can also combat some mental issues. I now had a goal: building muscle mass and becoming stronger, and having a goal or multiple goals in life is essential to having a fulfilling life.


I have kept this up for more than 5 years straight; and while the muscle gains are hardly noticeable to me, my strength is still increasing. In fact, it's picking up now that I have more of a grasp on programming. My main pitfall the last years was pushing too hard too frequently, sort of compensating for lacking areas elsewhere in my life (for example financial stability or relationships). There were times when I went perhaps 6 times a week to the gym and didn't focus on adequate recovery. Anyway, before I digress too much, it is possible to build muscle post 30 and of course this makes sense and anyone who claims otherwise is giving bad advice and I consider that toxic influence. Life ain't over past 30.

Often, I have wondered how my life would look like if I hadn't made judgemental negative assumptions about lifting weights and those who do so and instead started lifting much earlier in life. I would have learned to set clear goals, experience success in trying to achieve the goals, and much more. Packing on some muscle naturally gained is healthy and with a good selection of exercises and movement patterns and good technique, posture and self-confidence improves. The body is meant to be used and not just the brain. If you use the body, the brain will be healthier too. Before I lifted weights, I lived in my head, always thinking. It got me nowhere I wanted to go, or at least it was a dead-end. Of course, nutrition has to also be worked on, but now that I lift weights I have become more in tune with what I eat and why. Before, I was as I said underweight and I lacked certain nutrients. With lifting weights and good nutrition to recover and adapt, life will improve.


Don't listen to the naysayers. Get yourself lifting weights today if you aren't already and just set your own goals, and achieve them by setting one step at a time.

[NaturalHypertrophy]

Nowadays I hear guys my age complaining about how their bodies are beat up and their metabolisms are tanking. They're not even 30! Most men will reach peak testosterone production and achieve full muscular maturity around the age of 35, and guys 10 years younger than that are already tapping out. I got a grandpa living in the mountains who is still cutting trees and working the fields at the age of 90. Our bodies aren't meant to suddenly fall apart once we're out of our teens, modern men just use that as an excuse to give up and be lazy (and if doctors start to join the misinformation campaign too it's only going to get worse.)

[gerardryan]

I started at 34 and after 2.5 years ive developed quite a bit of muscle. Work, diet, sleep and consistency are what matters not age.

[adolfomartinez]

I started lifting at 44, now I am 50, I have built a decent amount of muscle!!!

[janetlamonte]

I’m 65 year old woman who just started powerlifting 6 months ago. And I’m gaining strength and muscle. It’s never too late. It’s a bit slower than for a younger person but I refuse to be that person who needs help getting up from sitting a few years from now. If we don’t do anything age 30 is when we start losing muscle but we can get it back if we work at it. Great post. Doctors are humans not gods.

[thaddeusfields]

I remember seeing that comment. I didn’t start building muscle until I was in my mid-30’s.

[kenwdowler]

Guess what!! I'm 66 year old AND I AM A DOCTOR (E.R.). I work out 3+ times weekly and I'M building muscle. "You only build fat" doesn't even make sense!!!

[fakename]

I built every decade. I’m in my 40s now.

[ahmadshokry]

I AM a doctor. I started lifting weights regularly when I was 29 and now I am not 31 yet. I have seen very decent gains, almost 8 kg of muscles in about 18 months, while losing some fat.
It's true that we don't study much about nutrition and sports medicine in the undergraduate level. But a doctor who is interested in lifting and nutrition will find his way easily through the literature

[Beckermao]

I started lifting at 31 and I am doing my first Powerlifitng meet this year at age 34. 30s are a great time to get strong!

[marcmercer]

I started just last year (I'm 31) and I'm already seeing impressive gains. I can only imagine what's to come. That doctor definitely needs to stay in his lane.

[nikospapagiannis]

I start lifting at 36 and after 3 years l am suprise how much muscle I built l am going to the gym 2 times a week ful body

[JD-wxpk]

I'm 115 years old and I still lift weights 3 times a week. Trained around multiple injuries.. you can still gain muscle part 30.

[larrydickman]

I did not start seriously working out with iron until I was 50. I am 54 1/2 now and have never been as muscular. Supplements: creatine 5-10g, good diet, good sleep. Cheers, Steve!

[Briancollectsknives]

I'm 50 and I'm not going to say I'm packing it on but I'm definitely making gains 💪

[zeroman]

I started lifting at 31 and I'm building muscle and getting stronger with zero problems. That's all.

[camaro]

I'm still building in my 50's... :)

[newfiecanuck]

I turned 60 this month. I made my best gains in 50s, some of co-workers asked me if I was on steroids.

[jasonkirk]

I'm 48 and only started lifting a year ago. You can build muscle after the age of 30.