No matter what your age, you can improve your fitness. If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.
Train with a trainer
Well, the verdict is that if you are younger than 25, take advantage of the opportunity to build your muscles at a faster pace, but once you reach 30 and beyond, you can still build your muscle with the right type of training.
A lot of people think they're too late to start going to the gym, if they haven't been working out in their teens. Starting at 21 is perfect because you can take advantage of natural changes in your psychology and physiology.
According to their research, funded by the National Institutes of Health, the optimal length of exercise per week is: minimum of 5 to 10 hours of moderate physical activity (42 minutes to an hour and 25 minutes daily)
There were times when parents think that kids don't need to go for outdoor activities. Now, every child is more active than his parents. Fitness has no age scale. People can enjoy fitness from 2 to 52 years easily.
As early as age 7 or 8, however, strength training can become a valuable part of an overall fitness plan — as long as the child is mature enough to follow directions and able to practice proper technique and form.
It's never too late to join a gym. Gym benefits can be just as great at 40 or 50 as they were at 20 or 30. However, remember, “excess of anything is bad”. Workout for an hour five days a week and eat a balanced diet to lead a healthy lifestyle.
Adults (18-64 years)
At least 150 minutes a week of moderate intensity activity such as brisk walking. At least 2 days a week of activities that strengthen muscles.
Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current Physical Activity Guidelines for Americans. We know 150 minutes of physical activity each week sounds like a lot, but you don't have to do it all at once.
In older people's muscles, by comparison, the signal telling muscles to grow is much weaker for a given amount of exercise. These changes begin to occur when a person reaches around 50 years old and become more pronounced as time goes on.
According to Withings, normal ranges for muscle mass are: Ages 20-39: 75-89 percent for men, 63-75.5 percent for women. Ages 40-59: 73-86 percent for men, 62-73.5 percent for women.
Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.
A parent or guardian will be required to assist you to complete membership forms. If you are under the age of 16 years, you must be accompanied by someone older than 18 years of age.
The short answer: no. But there are some caveats to keep in mind for teens looking to begin weight training, according to Carol Mack, D.P.T., C.S.C.S., strength coach and doctor of physical therapy. "There's no evidence that weight lifting stunts growth," she said.
You may have heard rumors that weight training can stunt growth. The concern is that weight training can injure the areas of the bone that grow (the growth plates) and limit stature. There is no evidence that high-impact sports like gymnastics, soccer, football, and basketball harm growth plates.
You know your body best after all, so age doesn't need to be a defining factor in your weightlifting journey! Even if you've never lifted weights and worry it might be too late, there's no time like the present to get started.
Adding strength and muscle mass is probably the best thing you could do for your capability, your health and your wellness at any age. That said, around 20 is probably when you respond best to training. You'd better start younger than that though if you truly want to be world class.
Your Body As You Age
Age is not necessarily a factor when it comes to fitness level. Everybody's body and lifestyle are different which affects the type of workouts that are most appropriate for you. Age doesn't matter as much as your particular stage of fitness and health.
Bench Press: - For men, a guideline of 0.6-0.85x your bodyweight is recommended. For an 80kg man this comes out as between 45-70kg.
The bench press average for a male 20-year-old is 1.4 times body weight. The bench press average for a female 20-year-old is 0.9 times body weight. Depending on the weight class, bench presses will range from 78kg (172lbs) to 159kg (350lbs) for men and 45kg (99lbs) to 74kg (163lbs) for women.