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As a 50 year old man, I tried everything Al....PPL , upper/lower etc.... made adjustments to volume /frequency.... what simply works for me is full body only .... 3 times a week... 6-8 sets per body part per workout.... I never train to failure but close enough in the last set (2 RIR) .... I only do pull/chin up, dips, push ups and bodyweight rows... with squats and leg raise occasionally....I do my reps slow with control each rep with full ROM taking 2 to 3 seconds... I never do fast movements... no kipping no jumping... I am very strong and muscular looking like natural bodybuilders... I never lift weights because it just doesn't feel right to me at my age.... I am very strong and I don't want to get injured under heavy barbells... I'm not trying to build more muscles ... and yessss... calisthenics can really make you jacked if high reps are done with slow controlled movement keeping the muscle under tension AT ALL TIMES... slow perfect reps can build amazing muscle and strength ... I never do weighted calisthenics because of the same reason as barbells/dumbbells.... but I know perfect high reps made me strong enough to lift additional weight in my calisthenics....I learned a lot from your videos and I believe that every one should listen to their own body and find a sweet spot about training without forcing themselves too much... it's a long way and we should be safe and steady improving slowly and constantly... human body can do amazing things but up to a point... benefits from extreme skills really very limited... there is diminishing return in every aspect in life..We can build a decent athletic body with calisthenics without .running the risk of injury....thanks Al... that you've put great deal of heart and effort for years into teaching people about calisthenics that every body appreciates in the community....pure heart and hard work....👍

Been lifting weights for over 45 years. Won several state bodybuilding championships and am the age of 63 and hadn't let up!!💪👍🤠

I'm 51 and workout about 5 times per week. I just focus on lifts that I like. Typically upright rows and military press. I'm not training for sports, so I do what makes me feel good and it keeps me motivated.

This advice is excellent. I do this, I'm 65 and in great shape. Amen, Brother!

I do pull-ups, pushups, dips, squats, every other day. 300-500 reps total. I'm 64 years old. Ex natty bodybuilder. I go to the playground and do all my workouts there. On OFF day, I walk 2-3 miles a day.

I'm 44 and have been training since I was 14. I don't consider myself an "old" man. I actually find him very patronising. I'm training as hard and heavy as ever. I've never considered my age, just get on with it.

Great to see older guys in shape. If you ain't had a serious injury or time off training then you don't know what true health is!

Nearly 62yo and I clamber up the height of Mount Everest at least once a week. I was nearly obese 3 years ago when I started (BMI 28) now my BMI is just under 21. So exercise about 6 hours a week on a couple of different climbing machines. Full body workout plus cardio. Low impact, which is great as I have joint problems which cause me pain walking, sitting, sleeping but not when climbing. Strangers think I am in my 40s.

Im 39, literally look and feel like im 25. My favorite exercise is walking 2 miles while fasting, shirtless soaking the morning sun and making stops to do pushup, about 200 of them in total. The most important part is being consistent, so doing an exercise that you enjoy is fundamental. Do something that you like but do it for fks sake, no more procrastination, no more being lazy like every body that seem like they run on 10% battery. If you are over 40 and being lazy just wasting away, I am your wake up call. The freakin clock is ticking and you are still young enough to do many of the things you will regret not doing if you don’t energize now and start being the baddest mf you ever been.

Bro I have been following your stuff for decades and suddenly when I think about your stuff again you pop up on youtube let's gooo

Al Kavadlo, true legend. Following his videos for many years. Great work Al 👍

Best advice on KZfaq

Wow! First! Great tips, thanks Al 👊

Thanks, Al! You and Danny are always on point.

u so lit Al...appreciate u fam

Thanks, I just got your message,big respect!

I do one.hour a day , sometime light not over heavy , i,m 53 snd i,m ripped ans feel great , i use shilajit and celtic sea salt and i drink hydronized water everyday , i have energy like u,m 20 again and i dont get any fatigue.💪

Great advice! I'm 70 and train 5 days per week on a functional trainer with leg attachments, adjustable barbells and pushup handles. My split is arms - legs - off - chest & back - legs - off - repeat...off days include a short 15 minute ab routine

Just turned 63, bought a pair of adjustable DB's last year, hitting them twice a week for upper body, once a week for my legs. Also, taking long walks and hikes in between, I can no longer run bc of my knees and hips. Need to drop about 30lbs, so I have a lot of work to do. Thanks for the shortie.

40 isn't old 😂😂😂

Throw in intermittent fasting! Daily 2 mile morning walks, 3-4 days weight training, afternoon walks on the beach, and surfing 🏄🏼‍♂️… 54 years old going on 30! 💪🏻

The Voice Of Wisdom when it comes to training. He is Al Kavadlo...and we're working out!!

I'm 48, and I train every day. I do 5 resistance days and 2 HIIT days. I also run 5-10 k every evening. I don't consider this to be overdoing it.

Happy birthday to me..just turn 40 and I feel the pain trying to overworked myself. Glad I bought your program "OMS" before turning 40, lol.... Great tips...glad I look you up this past couple of months ago and transition my mindset. I can't do what I done in the past but glad I don't need to. Thank you Al.

Great content.👍

I'm 47 & I'm a calisthenics guy. Great advice! 👍 Thanks

Fantastic advice, old man strength for the win!

Al is fantastic, and very scientific with his advice.

Whatever works for you. At 40 I upped my training to 5 times strength training a week + 2 times cardio. I sharpened up all my prs at 40+ doing a bro split. I have never looked better or being stronger than I am now, being 42 today.

Great advice 👍🏾

This is the advice I followed in my early 20s - I’m in my mid 30s now and still train this way.

Thank u. I’m 37 but I only live with one kidney and lots of injury due to internal bleeding and surveys. I was already finding it hard to keep up with younger guys routine.

All good advice, as I am 52 and been going to the gym all my life

Niw this dude is for real. About time someone said some stuff that was right. I’m 62 and over do it on a regular basis. I’m a coach and sometimes I don’t take my own advice, but this guy is dead on good job brother.

I'm 42...yeah....subscribed.

Thank you !!!!!

Awesome man thank you

Very good tips, thanks for share

Great tips, thank you

Excellent tips great Channel

I recommend push/pull over upper/lower. So Bench, Squat, Overhead Press are push and Barbell Row and Deadlift are pull. Can do them Monday and Thursday for a good amount of rest. If you do the proper very high intensity on those days, 2 days of strength training is honestly enough.

Awesome advice as always

Great advice buddy!

thanks for the solid video learned sumn new 🤙🤙

Great advice.

Appreciate your shurt vedios with no music in great job keep going

Excellent!

I like that you are here for men over 40 - you look great. Any tips for women over 40.

agree with almost all this.

great tip mate. cheers 🇬🇧

Man i just cant find the time becuade office work. I'm done by 6 then have feed my son get his homework in order help him get ready for school the next day i get free by 9PM. I dont sleep before 11 and wake up by 7AM.

63 YO weight training 5 days per week (Mon-Friday), daily walk 3 miles and twice per week HIIT.

Thanks

These are great tips 👌

Respect brother for the tips

Hey I like your advice and this is kinda what I do already,I just dont push a lil harder like I think I need ,except my running I over did it and now I'm injured ugh,but goid advice thank you

This is important for everyone in my opinion. I started lifting seriously around 16 and now I’m 20 only strength training 3 days a week. I’m working on making a 4th day for explosive training like running and jumping. I can’t even begin to tell you how important it is to do something everyday.

Bravo Sir thank you

Well said Top advice

I'm 45 y/o, never a big guy, nor strong... but I managed to rid the shoulder pain and popping shoulders. Although I still have sciatica problems, I never had a flare up since I started working out since Mar 2023... I can do it and so can you! LET'S GO!!!

Good Tip! I over did it with multiple days doing squat and back and ended up throwing my back out. most uncomfortable feeling ever

Sound advice, I can relate, started splitting upper body Lower body kettle bell training as could barely sit on the toilet nxt day after squats😅 I aint ripped but feel fitter and lost a tonne of weight eating less processed and more balanced meals 15mins weights with a 1hr 30 walk

I fully agree with the daily training, for the it's the only way, gotta make it a lifestyle.

I'm not a man, nor am I over 40 but I feel like I belong here.

Hey Al! Any plans to release a Kindle version of Old Man Strength? Big fan over here from Vegas.

44 and I find it hard to take days off. Doing less frequent strength training has been amazing and you get the same results. Running cycling hiking everyday. I do everything outside and haven’t been in a gym in decades.

Thanks for this I need it. I’m just now starting to be healthier. At 57 and 250+ at 5’10”, it feels like I’m an ocean liner ship at sea trying to do a 180 degree about face.

Bench every 5 days, squats every 7, dead lifts 9. Then schedule assist exercise with partials and negatives off days. Lift no more than 30 to 45 minutes a day. That was the schedule everyone was doing for power in my day.

Great advice. I do upper lower split. I went to an EP who ordered we to do whole body 3tumes a week and that 4 sessions week was too much. He was wrong. Two recovery days before hitting a muscle group again is crucial for us old geezers.

I could not agree more 👍👏💪🙏

I'm 58 and do a 6 on 1 off split, each workout is about 1.5 hours. I'm also a shift worker doing 12 hour shifts. I have no problem with recovery but have been working out for years.

I train about an hour and a half everyday and close to 50 and still feel young sparring boxing with young guys!

Im 58, and can. Whoop on 20 year old on the bike, BUT only w rest and recovery. A few days of hard effort and no rest and im weak. It takes a LOT more time to recover as an older athlete.

I Agree 3 Upper/ 3 Lower, Walking 6 Days SOMETIMES Im Too Sore To Continue Need Another Day Off But Sunday Always Off

I use the TRX and Rip trainer. I'm getting stronger and I spend a lot of time at the gym due to my training.

Agreed

I’m about to be 29 and I want to stay fit, healthy and as young as I possibly can.

I like the 3-4 days strength for most people although some weeks I might do 5.

nice!

Estás genial te felicito

Optimal routines for reversing sarcopenia and having sufficient strength not to lose independence, for 40-55 y.o.'s, 55-65's, 65+'s?

Why upper body/lower body and not push/pull? The bridge is full body, where to put it?

I'll be 40 in a few years and I do all of this already. I weight train 4 times a week and do light yoga on the other days. Guess I'm on the right track

Tendonitis going strong in full effect for not following this... I learned my lesson. No need to train like I am going to fight Mike Tyson

I’m 48 and go to the gym 5 days a week. There’s no limitations due to age. It’s all in the mind.

How can you do an upper body/lower body split if you weight train 3 days a week?

How long should a good active recovery walk last?

As much as I agree with some of what he's saying, to each his own, everyone is different and these one size fits all approaches shouldn't be considered doctrine 🙏👍💪❤️💯😎

Do you recommend an upper/lower or push/pull split for young beginning guys in their 20s as well?

What’s up calisthenics people. I did way too many pull ups, and one on pull ups in one day than I did a bunch of wrestling with my friends and at the end of the day my biceps were burning. The next week when I tried to work out they started burning again. How long should I wait before working them out?

Over a certain age recovery is important not overworking your muscles which leads to more injury and less development.

I use two 20lb dumbbells and body weighted strength exercises. Sadly, I look better than most 20 year old men these days because they are getting so fat. It's almost like they just let themselves go at such a young age now.

#AskAl Hey,hey,hey Al what's the best push up progression after attaining 30 regular push ups?Is it diamond push ups or decline push ups?

51 year old. Train 6 days a week with only two days of full body resistance training. I ruck two of those days in zone 2. 2 days of interval. I resistance train for two hours. Been doing this for years. This potion has me looking 25. Just don’t look at my face it’s probably in the 40’s 😂

I hurt my hamstrings, I'm a sprinter and plyometrics kinda athlete, should I go easier now?

Right

Just 5 bodyweight exercises for myself. Pushups rows crunches squats hip bridges, 3 sets 10 reps, slow controlled movement. 2 Workouts 1 week and 3 workouts the next. And just repeat, alas gone are the days of 5 hard workouts with heavy weights on the barbell of 30 years ago. Dam I hate the ageing process, and to think / relize it's only going to get worse as the years ahead become decades. Still it's good to be able to do working out. O and slow cardio 2 times per week, no more semi fast running, unfortunately.

I built my runs up to 28 mins using the nhs couch to 5k program.. i kept burning myself out and ended up horizontal for a week at a time, ive dialed the runs back to 20 mins and planning to try to build up the frequency (aiming for 5 runs a week). Im in the obese catagoryand over 40 so its a difficult situation coz i cant seem to burn fat maybe coz im not doing enough and i cant do enough because of burnout

What if I overdo it but completely rest for 3-7 days? I'm talkin about working every muscle on that day then resting everything.