Is bodyweight training a young person’s game?
You might think so if you’ve only seen it through social media or marketing materials, but that couldn’t be further from the truth. Some of the best practitioners of high-level calisthenics are examples of extreme performance in their 30s and 40s. There’s no reason you should ever avoid exercise – age is no excuse or limitation. We’re going to talk about how bodyweight training in your 30s and beyond is a great choice and why thousands are taking up bodyweight training at home.
WHILE YOU’RE HERE…
Don’t forget to check out our complete calisthenics workout tool Pull Up Mate X Training Guide.
FITNESS OVER 30: A BOOMING CULTURAL TREND
As we get healthier and the science marches forward, fitness over 30 continues to get better. We’re realising now that fitness isn’t a luxury for the young – it’s a way of preventing serious aging-related injury and degeneration.
It’s no surprise that we’re seeing increasing over-30 exercise culture. It makes the rest of your life stronger, fitter, and healthier.
If you’re interested in calisthenics, specifically, you’d be in good company. Frank Medrano hasn’t had hair for a decade and only began kicking ass in calisthenics when he turned 30 – a testament to what you can achieve in your 4th decade on the planet.
WHY STRENGTH TRAIN OVER 30? THE KEYS TO BETTER HEALTH
“You don’t stop exercising because you get old…”
It’s a cliché to say you get old because you stop exercising, but that doesn’t make it untrue.
Reduced activity levels affect your future health and well-being in significant and lasting ways. There are dozens of benefits, but we’re going to skim over them because you’ve definitely got some pressing matters going on!
MUSCLE LOSS AND AGING
Getting weaker as you get older can increase risks of falls, fractures, immobility, and postural problems.
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Muscle is about controlling your body more effectively and it acts as both shock-absorber and cushioning for joints.
Getting weak means metabolic problems, joint risk goes up, tendons are weaker and your overall health across all causes of death shoots up.
Keeping physically active – especially in strength training, like calisthenics – keeps muscles, tendons, and bones strong as you age.
METABOLIC REGULARITY
Exercise uses up calories, which helps you control your bodyweight.
This is a concern since obesity and other diet-related conditions make up a significant portion of the top 10 causes of death.
You’ll also see long-term benefits if you’re performing bodyweight training.
Additional muscle allows for better metabolic health and improved control of your own weight. More muscle means future weight-control is far easier.
CONFIDENCE AND SELF-DETERMINATION
Suicide is the #1 cause of death in people aged 20-34.
Depression during the decline of testosterone levels is a serious problem – associated issues of body image, confidence, and self-worth dip too.
You know what’s great for confidence, self-image, and a sense of control over your own life? Exercise.
Bodyweight training is a significant benefit to your health and wellbeing mentally, as well as physically. Getting this exercise helps you improve your confidence, mood, and overall sense of purpose and progression. Take care of yourself. You deserve to be happy.
THE CHALLENGES OF WORKING OUT FROM 30 ONWARDS
So why isn’t everyone strength training in their 30s?
TIME
It’s tough to get time for yourself, never mind to get to a gym or class. If you’re in your 30s, there’s a good chance you’re a busy person with a lot of commitments.
Calisthenics is great for this since you can get into shape at home with as little as a pull up bar – though we do recommend a kettlebell and some resistance bands too, as a second priority. This gives you a chance to control your workout schedule and even parcel out your workouts through the day if you need to.
WHILE YOU’RE HERE…
Don’t forget to check out our complete calisthenics workout tool Pull Up Mate 2.
THE ENVIRONMENT
Gyms can be intimidating if you’ve taken a long time off of training – even more if it’s your first time out. Getting fit in the comfort of your own home allows you to focus on your own workout without distractions or a sense of being “on show”.
Gyms are full of lovely people, but we all have those initial concerns that we’re being judged. Unless your family/pets are around your workout, that’s not likely at home!
HOW DO YOU START CALISTHENICS TRAINING?
This is one of the big questions about any form of strength training. It can be daunting – more so in a gym where there’s more equipment than guidance or sound advice!
A calisthenics workout starts simple and we’ve got plenty of examples – we’ve written about beginners’ calisthenics workouts, and Pull Up Mate X is an introductory program for bodyweight training to fuel your goals.
Guidance on calisthenics is easier to find and the risks of weight-related injuries aren’t a concern.
FINAL THOUGHTS
Age is a number, everything after that is about your choices. Strength training is more important as you get older and it takes on an increasingly remedial and protective role. You might not be as fresh and indestructible as you were a decade ago, but there’s no reason you can’t be the best you ever.
