Bodybuilding Workouts for Men Over 60 – See How You Can Build Muscle Over 60

Does that sound ridiculous to you?

Are you under the misconception that men over 60 don’t have a chance in hell of building muscle?

Well, you’re WRONG!

In fact, you can build muscle if you’re over 70, 80 and EVEN 90.

There are a few things that you should pay attention to as a 60-year-old, but for the most part, nothing is different in the muscle building world. Age is just a number in the weight training world.

The following videos will discuss different aspects of bodybuilding over the age of 60.


This first video confirms research that says no matter what age you are, you can gain muscle.

As Brian says in this video, the exercises that you do when you’re over 60 are NO different than the ones a 20-year-old does.  You’re gonna do exactly the same exercises.   Your squat, your bench press and your deadlift will be done exactly the same no matter what age you are.

The only difference that you will have to deal with as you get older is a balance.  In this video, Brian shows some exercises that will be helpful to do to improve your balance before you seriously start lifting weights.


Fitness guru Nash Jocic discusses the benefits of weight training for people of age 50 and over.

Muscles can grow at any age. There is no physiological reason why you can’t gain muscle, at any age. Properly constructed training method and adequate nutrition can help anyone at any age gain muscles and lose fat, while improving your overall health.

Properly constructed training methods and adequate nutrition can help anyone at any age gain muscles and lose fat while improving cardiovascular endurance, mobility and vitality.

Watch the video.  He knows what he’s talking about.


A very specific program for gaining muscle over the age of 40.  Gert has most of the basics correct. Gert is a “trip” but has some good advice.

Here are the details of his first and most important 12 points.  (Here are Gert’s words edited by me so they’ll make more sense than if you try to understand him)

Point 1

Sitting on the couch with a beer in one hand, watching tv and generally looking bad and what you don’t realize is that you are slowly killing yourself.

You need to change yourself from the inside. Such life altering choices make one want to get up and LIVE and go to the gym to re-invent your body. Such choices make the whole process so much easier and WORTHWHILE…

Point 2

Diet determines 80% of your bodybuilding success. You REALLY need to address this. If you are not prepared to follow proper muscle growth diet guidelines your body will not respond even to the best training and best supplements regimes.

Your results will be very mediocre at best. This is what separates the hero from the average……the diet!

Point 3

You must align your diet with YOUR body. No two bodies react the same to the exact same diet. Every 14 days you need to monitor how your body has reacted to your diet and then to determine if you lost muscle weight (bad), fat (good) or both (bad) and then adjust the diet accordingly.

It is not as difficult as it sounds

Point 4

Training determines 15% of your bodybuilding success. Next to diet this is the 2nd most important aspect.

You must train at least 4 times a week and not more than 5. Above the age of 40, the body needs more time to recover and grow, I find 4 times the best balance (Mon, Tues, Thurs, Frid).

Less than 4 is not advisable. It is too infrequent and will put you in danger of injury. It is also not conducive to muscle growth.

Keep your sessions no longer than 90 mins preferably 50 min.

Point 5

Training MUST be split as follows due to the body being older than 40:
• 3 months building phase (6-8 reps per set, EACH set to complete muscle failure)
• 1 week rest
• 3 month cutting phase (12 – 20 reps per set, 30% lighter weights, never to failure)
• 1 week rest
• repeat
The above training regime allows for a serious 3-month growth surge but places serious strain on tendons and joints which then need to recover and strengthen during the cutting phase.

You cannot start training to failure until you’ve had at least a 3 month period of gradual weekly weight and intensity increases to reach the starting point of muscle failure for the next 3 month with the building phase program.


People look for workouts for men over 40 or workouts for men over 50, etc. Is that really the right mentality though?

Does something change so dramatically that it would force you to have to pick up the “old person” workout instead of the ones being done by somebody half your age?

That said, I hope by the end of this video you will have a much different opinion on the right workout for men regardless of age.

To illustrate the errors in this thinking just remember back to when you were a child. Do you remember how you used to be able to bend over and touch your toes with nearly perfect hamstring flexibility?

How about being able to squat all the way down to the ground and back up without the slightest joint discomfort or mobility issues.

The problem is, that as we age, we stop doing the things that kept us feeling young. It’s a case of “use it or lose it”. If you don’t continue to do the workouts and exercises and simple daily activities that tested your physicality, you will lose much of the attributes you gained from doing these things.

If you stop doing things in your workouts because you allow yourself to get too tight or you sacrifice your mobility, then you are only making it harder on yourself to regain those attributes the older you get.

In order to feel young and fit forever, you have to not only make sure you are continuing to do the things that make you strong now but that represent every facet of well-being.

A complete approach must include balance, mobility, agility, strength, flexibility, and even mental toughness and a resilience to aging!

Don’t simply accept that you are getting old because a number tells you that you are. If you stay active and fit you will continue to be strong, ripped and muscular despite what you have been told you should look like “for a man your age”!


This is Toby’s upper body workout with cables.  It’s a good routine that will give your upper body a good workout.

When executing these workouts, make sure to choose a weight setting you are confident in executing 10-12 repetitions with – no need to go heavy on this workout since the focus will be on control and muscle contraction. Make sure to have your first set be a warm up, that way you can better figure out the weight you want to use and let your muscles get warm for the movement.


This workout is guaranteed to help any guy over 40 years old build muscle over his entire body. Of course, this workout is great for guys at any age but if you’re 40+ and looking to get shredded, do this!


If you watched all these videos you can see that the experts completely agree that building muscle over the age of 40, 50 or 60 is not only possible but something you should do!

If you want to live an active, healthy, vibrant life, then you need to start exercising, but not just exercising but participating in bodybuilding workouts that will keep you young and healthy.

About "W" Tucker 50 Articles
I've been a fitness enthusiast for many years and want to encourage guys over 40 to get and stay in shape. It makes life better, and makes you look and feel better.


  1. Great post,W.

    This is an inspiring and complete blog for the more mature.

    I agree that the most important part of improving your physique begins in the mind. A positive attitude, proper training methods, and diet offer a great roadmap.

    Gert’s 12-point system is the best video in my opinion as it is the most inclusive of the lifestyle that you must choose to live.

    Too much alcohol, a poor attitude, the TV monster, and smoking are the 4 deadly sins.

    What do see as the most important part of Senior Body-Building workouts?

    Do you use “supplements”?

    I like the way you focus on the main concerns of seniors. Using video to show this is excellent. Keep up the good work.


    • Paul, thanks for the comments.  You are right Gert has the most complete review of what’s important in keeping fit past the age of 40, 50 etc.  As he says, diet is 80%.  I don’t think a lot of folks understand that.  They think if they just go to the gym the resistance training will take care of the rest.  WRONG

      The only supplements I use right now are Creatine and a BCCA powder in the water that I take to the gym and drink while I work out.  I think it’s important to have water to drink while you workout.  

      There is a lot of controversy surrounding supplements.  I’m gonna be writing on that soon

  2. This post is so encouraging. Thanks for the reassurance that age is just a number and people over 40, 50 and 60 can build muscle indeed. I thought that there was no hope for age 50 and up. I will now add bodybuilding to my exercise routine to strengthen those muscles.

    • Carol, believe it or not, resistance training is one of the best ways to improve your quality of life. And yes, lots of folks have been mislead into believing that there’s no hope for building muscle after 50 or 60.  

      I’ve read research projects that show that weight training is being used with folks over the age of 90 to improve their quality of life.  Even at the age of 90, your body can add muscle.  

  3. I totally agree regardless of your age you should do some form of resistance training. I am about to turn 40 and have started a weight lifting program in the last 2 years and feel better now than when i was 35 and not lifting weights.
    I believe everyone could benefit from more strength for their everyday life. Doesn’t mean you have to be a body builder but we all need strength to move and the more strength the more easily and pain free we can move.

    • Chris, you are so right. You don’t have to want to be a bodybuilder to benefit from weight training.  The benefits are so worth the effort. 

      It’s great that at 40 you’re doing resistance training.  As you say, you feel better now than when you did 5 years ago.

Leave a Reply to "W" Tucker Cancel reply

Your email address will not be published.