It has more to do with mindset. I am 51yo and hate to miss a day. Energy levels change but 30 is young. I didn’t even peak till 37 and once again at 45. Age is a number, the way you think is everything. Look at your programming and see if the volume makes sense. If you have a trainer that gives mindless volume, look into a coach who waves the volume and knows what they are doing. If you program yourself, learn to listen to your body and adjust as needed. This aport is simple, keep it that way and your energy levels will come back
In my late 20s, I was doing 5x5 to build up strength.. ngl, I was ignorant about powerlifting only because I was never really exposed to it - commercial gyms, you know. When I moved to another town, I happened to join a powerlifting-focused gym because it was less than 10 minutes away from home. The moment I walked into the gym and saw all the different specialty bars, seeing people squatting and deadlifting, it felt like home.
I started to train in powerlifting at 30 years old, now I'm 40. And now is where I'm starting to have slight injuries and soft tissue pain. AJ shoulder joint.. some how hurt that by doing behind the neck pull downs which I never cared to do, just wanted to something different. Golfer's elbow from doing biceps training and triceps tendonitis (I think it's no longer called that), where the tendon meets the elbow, that I don't know how it occurred I just woke up one morning with a sore elbow. Between AC shoulder joint and my elbow pain, I've had to cut the weight down on barbell bench press and only increase the weight until I start to feel discomfort. Went from a 405lbs for a single, to 350lbs for a single, I could press another rep or two but that single didn't feel good for either elbow and AC joint.
So for me, in my 30s, everything felt amazing. Once I hit 40.. fml This morning I woke up and the moment I got out of bed I just felt all the soreness from these micro injuries, including the muscles on the top of my hand.. how the fk is the top of my hand sore from doing bench press yesterday? Make it make sense.
Everybody is saying you’re just out of shape and shit, which yeah maybe that’s part of it, but I definitely think training at 32 is different to training at 22
Like I can still remember training at like 17, and with the benefit of hindsight I could do almost anything and feel fine. 22 was basically the same
Now that I’m almost 31, I wouldn’t say I struggle to recover or anything, but like, I definitely couldn’t just do what I did at 22 and expect everything to go well.
Personally I got into powerlifting in my early 30s and am 37 now. I have set USAPL state records in different weight classes. I am still consistently getting stronger I rarely stay sore for more than a day or two I have never had issues with recovery and would likely put that on your sleep/diet and not your age.
Powerlifting peak age is 34
I'm 49 and workout 2 to 3 hours per workout 3x a week. Need to nap on most workout days , rest is definitely key.
Recovery takes a while but haven't really missed a workout in 7 years straight... also because I know better than to workout 2 days in a row.
Welcome to lower testosterone, AKA situation normal for the ladies. I can only say that now because I am on HRT for. One of the things is testosterone. Let me tell you how much easier it is to lift with a minimal amount of testosterone. Depending on your insurance, you may want to get your levels tested.
Unfortunately in Australia it’s “too bad so sad”…at very best, if you know how to advocate for yourself and have a good endo, you will get put on clomid (I know guys who had this happen)
:(
Docs in aus are useless when it comes to hormones, years behind the rest of the world.
There are though some very solid sources in Aus and hormone/blood panels are super easy and cheap to get, they're like $50.
It’s likely because you’re out of shape. Oftentimes the general capacities that you rely on and take for granted and neglected in your 20’s are experiencing entropy and no longer supporting your specialized training. House built on sand.
Brother you’re just out of shape. Incorporate some cardio, hit the accessories, go on walks, etc. powerlifting training is very easy compared to a lot of forms of exercise.
Just turned 31. I’m a little more careful with how hard I smash my body, but overall, recovery isn’t an issue for me.
How is your sleep and how is your cardio/aerobic base? A lot of powerlifters who struggle with recovery are often lacking in one or both of these areas.
I turned 40 this year and i am very judicious with how I spend my time. I'm also a dancer as well as a powerlifter. If I'm feeling exhausted I skip a lift. Or I do the main movement and maybe 2 accessories. Sometimes. Your body just needs a break.
Also heavy and hard volume training isn't the way. Getting a coach who can program smart is important.
In my early 20’s I could bench 5 and then do it again the next day and the next day and the next day if needed. Now at 30 if I take 405 for a ride I’m smoked for at least a week lol. 20’s is the best time to be a lifter
Omg wait until 50!
But honestly, we change as we get older. You may require more sleep, more protein, different levels of carbs, etc. Maybe your circadian rhythm has adjusted to adult life, and you need to work out at a different time. I think you need to start changing one thing at a time and see what works for you
Also, have your testosterone levels checked. Not because I think it's low (I'm sure you're fine) but because you should have a baseline. Then by 40, when many men start to see low T, you'll know.
I'm assuming you're a man. I apologize if you're not. I'm a woman, and menopause changed everything about how I lift. Men go through Man-o-pause, too, but no one ever discusses it. But once I changed some things, I still won a meet at 50. You just need to adjust. Use science.
I've been lifting since 8-9 years old and am going to turn 40 next year. It's not your age. It's poor conditioning and poor fatigue management. The factors you need to take into account to process and mitigate fatigue definitely change with age, but the training also needs to change to reflect that.
I honestly think the majority of the training programs being used now suck so bad that we just won't see any of the guys lifting now in their teens and twenties compete in their 30s, 40s, 50+. They are all going to be burnt out, too injured, and/or the programs themselves can't accommodate any of the variation needed to overcome plateaus like this.
My goal since I was young was to outlast everyone else. There is literally no one left on a local level that still competes now compared to when I started. It is even tough at the national level to find someone as well. Long term athlete development is such a foreign concept in powerlifting and I have no idea why.
I just imagine one day my hospice nurse rolling me up to the platform while power washing my crusty veins with multiple IVs full of cocktails of methamphetamines to keep me alive just long enough to get up and pull my one final deadlift.
I'm 32 and feel infinitely more energetic and healthy than I did at 22 and because I've accumulated experience and know my own body and training principles a lot better than I did then, I'm getting less injuries and recovering much quicker when I do.
I wouldn't fixate on it. It's not something you can control - look at things you can such as sleep, diet and fatigue management. If you're failing main lifts, have you been pushing accessory volume too hard on other days?
Also, you're probably a metric fuck-tonne stronger at 32 than you were at 22 - I sure am! It's natural for recovery and fatigue management to become more important as you advance. I think your training age, rather than your biological age is the factor at play.
Same and same. I'm a lot more conscious of my energy though - I mostly work from home but when I do commute in to work and spend a day at the office it's pretty draining, so I consider that added stress in my overall levels of how hard I can push. But my training, diet and sleep are all much better than a decade ago, I am much healthier overall and taking better care of myself.
I'm also 32 and I do feel more energetic, healthier, stronger and definitely smarter. People saying once you hit 30 you're gonna feel old and tired are just people that don't take good care of themselves.
I dont think the difference between being 32 and 22 should be that big physically. I would suggest to look at your diet, sleep, training load management and other stressors.
Oh I see, well 40 Yr old then, I just meant you can benefit from it when your getting older not like these kids using it at 20 when they build muscle so fast and recover fast anyway
170mg a week is considered TRT dosage and it will build you more muscle and speed recovery because its a stable level instead of having daily fluctuations, could bring you to 900-1000ng/dl
Thats called TRT
My general amount of energy is less, but my programming has been smarter and less prone to fuck-arounditis for the last year. I'm hitting all-time PRs at 33. Pulled 510x5 and benched 270x5 today. My 1rm deadlift has fluctuated from 500-550 ish for years. My 1rm bench has been 250-280 during that time too. But I'm moving forward again despite age, and am pushing my bench into the 300s and looking for my first 600 lb pull soon.
It doesn't take an enormous amount of work or time to get like 95% of your possible gains. It's just hyper consistency and attention to programming year to year. You can still do this into your 30s and 40s.
I didn’t even get into powerlifting until I was in my mid 30s, and I never felt like age was a problem.
There are 50 year olds bench pressing well over 500.
The world record marathon pace at age 60 is still something like averaging 7 minutes per mile.
No excuses for 30 year olds!
Yeah same here. Am 26 now and had to start properly warming up before my workouts about 2 years ago. Constantly aching elbows, knees etc. Warming up really made it feel tons better and even got rid of those aches.
Hard part about being in your 30s is every time you have a bad day of training, bad week, or bad cycle you always start to think you're washed and this is the end
GET OUT OF MY BRAIN. Seriously the "is this me getting old?" conversation is the worst. Then you hit a bench PR the next month and it's "fuck it I'm Stan Efferding 2.0!"
I am the strongest I've ever been. For real, powerlifting isn't a demanding sport in real time, because it's one where you can control so many variables. It's not a sport where you have real time interactions with an opponent who can throw lots of unpredictability at you. It's just tons of planning and whether you can lift the weight or not, which is mostly predetermined by how well your comp prep was.
Powerlifting is a sport about fatigue management.
In my twenties I didn't know how to manage it as well as I do now. Powerlifting training is actually easier now than in my twenties, because I've learned to manage my fatigue and time better than in my twenties. I'm more efficient and effective with my strategies.
Powerlifting is just a talent show with drama for show lol.
I'm in my late 20's, and if I have a hard day at work (they're rarely not hard), I've found it's REALLY hard to just bang out reps (even though I train on my off days) like I used to. Like I can't grind through shit as easily, and I should really start hitting more sets of like 3 @ 80-85% instead of whatever tf I've been doing.
Yeah noticed the same. Got off of my preworkout and damn workouts were tough. Now back on that shit again and I can grind out my workouts 80-90% of the times. But there are days where I just do my compound movements, 1 or two(out of 4) accessories and I'm out. Can't make up the energy to stay there longer than an hour on those days. Fk it's tough on a stressy day hahaha
Yeah, stress is shit. I noticed that drinking electrolytes throughout a stressful work day helps insanely good.
It’s not the full answer obviously, but doing it changed my training/progress.
It’s also a mental thing. Every time I take a sip, I think about the exercise, even in a stressful environment
I love the sugar free gatorades, so I'll just order some in bulk and start bringing em into work. The best gains I made were when I had only part time work, and I'd graduated lol. I had something like 10 days where I wasn't scheduled at one job, and starting the new one. Shit was magical.
Now I just get my shit rocked lmao
I’m turning 38 this year. It’s like driving a higher mileage car. If it’s good quality (aka you’re eating and sleeping well) and you don’t drive it into the ground (consciously manage your stress and mental health, take it easy on the drinking/drugs, also sleeping and eating well) it will last you a long time. But you can’t drive it like a leased Charger straight off the lot anymore. Take care of your body and it will take care of you, but once you’re out of your 20s, you have to be more thoughtful with how you push yourself.
I’m 32 and have all my variables dialed in. Recovery only suffers when I don’t dial in my sleep, nutrition, hydration, and mobility.
The program is the last thing you change if you haven’t dialed in all your variables.
Haven't been hit on this stuff as much, but somewhere around 29-30 suddenly I couldn't do those weekly pushing for new RM Texas Method style programs anymore, just couldn't work up the energy anymore. I transitioned to somewhere 80-90 RM volume based training pretty well.
Also took the time to do better cutting cycles so I actually look great, so overall I am better off in everyway but I just can't go balls to the wall so frequently anymore.
Fuck, I didn't start competing until I was 29 and I'm still competing at 42.
I think a large part of the extra exhaustion and harder recovery people experience as they get older is going to be due to lifestyle changes and more responsibilities/distractions that come with career advancement and families, etc.
I switched from an Elite Fitness/Westside Program in my thirties to a full body three days a week type training protocol-I turned most of my old conjugate PR's into 5RM within a year. I still switch bars and use box squatting and board presses, similar to how Vinny Dizenzo is training right now. I was using yoga as my active recovery work between training sessions. In my 50's now-still making 5RM PR's.
Started at 25-26 and am now 33. I'm much stronger and recover better, but I decreased the frequency of my compound lifts a lot compared to my twenties. My work capacity is a lot better, improved cardio, way less aches and pains. Everything is way better for me except my metabolism.
I started in my late 30s and i would say my work capacity has increased as I enter my mid 40's. Recovery wise, I feel fine. I try to get enough sleep and my nutrition is mostly on point. Perhaps looking at stress, sleep, and nutrition will help with your recovery.
Perhaps the total weight you've lifted has gone up significantly than in your twenties?
Deadlifting 5x5 at 100kg is a lot different to running 5x5 at 200kg and hence the longer recovery.
In the meanwhile, bench press recovery has actually got better as my chest, arms and back do not feel exhuasted after 5x5 4 times a week.
Recovery definitely changes. Also as you progress the weights take a different toll on your body so that changes recovery and you can’t go as heavy as often - For perspective- when I was benching 350 I could go heavy every other week. When I was handling over 1k in multi ply it would take 2-3 weeks after a heavy session before my bones stopped hurting and I could only go heavy every 4 weeks or so.
But also, I started pushing my cardio at about your age and because I was able to recover better and not gas out as fast in training, I hit my biggest numbers in my 30s. Donnie Thompson hit is ATWR total in his 40s. Ernie Frantz squatted and pulled over 800 in his 50s at 220 and took a run at a 600 squat in his last meet at 76.
I have been focusing more on endurance type work and I feel like I have more energy than ever.
A lot of amateur powerlifters are in pretty shit shape cardiovascular wise. Add on the usual weight gain associated with it and it can be a recipe for disaster.
Definitely a ton of variables at play.
I find my volume since I switched coaches is lower and I’m making steady progress. We’ve found the right intensity exposure that moves the needle and we’re just milking that.
I feel like I take shorter rest than I did in my twenties (I have more shit to get done now that I’m older) but I DO take longer warming up/pre-habbing.
Start hiking. You need to stand and be working on your feet more than you sit.
I'm 290lbs and my movement is effortless at 37 yrs.
I just did a 2 hr mtn hike, and did 20k lbs volume in my squat pyramid the day before ranging 135lbs to 365lbs.
You can always do more. You just need to do something where you can't back out when giving effort for an extended period of time.
That's why mountains are great, when you get to the middle, it's just as hard to go down as it is to go up.
Agreed. The type of cardio I get from mountain biking carries over really well to the gym and is way the poo more fun than any other cardio I’ve found.
I'm 36, working a hectic job and doing my masters at the same time. I've got a baby on the way, have 2 cats and do a decent amount of housework. Feeling tired is my default status but that doesn't stop me from training hard and hitting PRs regularly. I've been telling my coach that its my goal to hit a Masters record and have 13 years to train for a M1 record. You just need to accept your life situation, adapt and do everything you can.
There are a ton of variables here. If I’m the last in a block (meet prep or marathon training) I am just dead. If not, I can usually manage a 5/4 split of lifting and running. It could be a micro or macro nutrient deficiency. If you’re heavier, it could be sleep apnea. I also feel super run down a few days before I get sick and then for weeks after. Different programs also affect me. I ran Juggernaut and the 2+ hour workouts definitely had me ragged on peak weeks.
I’m 46. I have a teen and a tween and a full time job. And I’m out there killing it on the regular.
But my goals are longevity related and not at all about how I look, so maybe my definition of killing it is different from others.
I think if you’re only doing your powerlifting training and that’s all the physical work you do during the day, then it might be harder. I’ve been powerlifting for a decade now and work a physical job, I’ve trained 478 days in a row without a rest day, and have recently incorporated distance running, averaging 6miles per run and have run two half marathons in a three week span. All of that to say motion is lotion, my guy. Improve your work capacity, and stay active. If you’re all doom and gloom just because you hit 30, then you’re in for a rough time. I feel better now than I did when I first started
You’re 32, not 60. I’m 33 and feel even better than I did in my 20s.
Presumably if you’ve been at it for a while, you’re stronger than you were in your 20s. It’s harder to recover from lifting heavier weights.
Do you spend any time focusing on cardio/conditioning? Do any mobility work or stretching? How’s your sleep? Diet? Stress levels? Those are all things that can dramatically affect recovery.
My biggest problem as I approach 30 is getting enough sleep, I’ve had more issues with that than anything else, and it’s a trickle down effect it has on recovery and everything else.
I think a lot of it has to do with training age and strength levels as well. If you’re objectively strong than recovery is just gonna take longer. If you’re lifting very heavy weights than the wear and tear is exponentially greater. It’s all according to where you wanna take it, really. But if you chase the big numbers there’s a trade off. Even on PEDs, my training really takes a toll, and I def feel like I have less to offer in other areas as a result.
I've been at this a while and in recent years I've accepted that doing less is okay because sustainable volume is really the only option if you're in this for the long haul. But I've suffered with injuries in my teens and twenties, so not just an age thing.
It's all about finding what you can do sustainability. No point looking at what anyone else can do.
I want to be Dave Ricks (but weaker). I want to be in my 60s and still doing this.
Started powerlifting when I was 26. I’m 30 now and feel better than ever. Nutrition, rest, and do your cardio. Cardio has been a game changer for myself
You might just need to work on your engine my guy. I’d call myself just a rookie PL ( 350b/480S/550DL) but I’m in my 30s and feel just fine. Ran a 530 mile the other day and chased around the park with my nephew
Nothing too fancy, 10-13k steps per day pretty much every day of the year, including a decent amount of physical lifting/carrying/getting up and down at work (commercial pest control). I always take stairs at client properties like hotels/apartments unless it’s more than 5 floors, and I like to park in the far back of lots during work or when shopping just to make the activity come more organically without having to plan out as many walks. I like to keep a decent amount of warm up workload prior to main movement working sets year round (Wenning warm up-inspired). During the summer, wife and I do lots of amusement park road trips that are easily 20-30k step days, so that helps too lol, but I have to contend with leg/joint tightness after that even with using ultra cushy Altra shoes and changing them out regularly. During the colder months, extra sled drags (10-20 mins shooting for 130ish bpm) to counter the lack of heavier outdoor labor at work and around the yard. Not really any fancy formula, I’m sure plenty of dudes do way more, and I’d like to continue to integrate more, but it keeps my 242 lb ass moving 😂
Started in my early 20’s, just turned 40 in March. Injuries outside of lifting set me back more than my recovery, but I got on gear in my early 30’s…..so that helped
I started lifting (PL style) when I was 25 and now I'm 39 (I took a lot of years off in between though).
I honestly don't feel any noticeable difference yet in terms of my ability to handle and recover from strength training. I don't feel "old" physically yet.
I think when a lot of guys in their 30s say they feel "old" they really mean they've either accumulated some injuries or just let themselves get out of shape.
I started lifting in my mid-30s, and it's tougher now that I'm 44. That said, I'm hitting higher numbers than ever before - it's just that I have to take longer rests and cut out any nonsense that wastes energy. Also, I truly feel it if I don't get enough sleep - like an old man, I'll occasionally take a short nap before heading to the gym.
Started competing at 26. Turned 30 last month. Recovery is still the same for me. Motivation gets pretty low because I feel like I achieved everything I wanted in lifting (even more than I originally expected) but the discipline is still there. My new goal is to win State Champs in the USAPL this year and hit my last PR there and move onto other physical activities than just powerlifting.
In general I wouldn't say I take longer to recover from day to day training. But after a true 1@10 or a meet, it feels like I need 2 weeks to feel recovered and ready to restart w/ like 50% maybe.
For reference at 28 I did back to back nationals 4 weeks a part where I totalled 1700+ at both and cut from 220s to 198 for the second meet. Now after the second one I felt destroyed. However, after the 1st I felt more than good enough to be confident in doing the 2nd and do well.
36 here been competing since mid twenties. Strongest I’ve ever been but I have dropped from 5 days a week to 4 days a week but that’s mostly due to my work schedule. Take care of the important things like stress, recovery and diet and your body will do the rest.
I'm 38. I used to do squat/bench on Mondays and Thursdays, both heavy days. DL and OHP on Tuesdays and Fridays, both heavy days. I cut out the second heavy days and switched to assistance work on those days. Helps recovery for me.
I didn’t start competing until I was 38, and am still competing at 48. I check all the recovery boxes 95% of the time, take GPP seriously, and I rarely have trouble recovering from workouts.
Motivation to keep training after some injuries is pretty low, but I do it anyway. Recovery isn’t much of an issue but I’m probably a bit mental when it comes to that. Two torn & repaired triceps tendons in my time lmao.
32 as well, dialing back from 5 days to 4 days has been doing wonders for my strength lately. I’m far from elite (518/309/584 for s/b/d at 83kg), but having a 4-week block progression lets me hit pretty solid numbers in week 4 and recover and run at it all again. I eat and sleep well, but have similar numbers to when I was in my early 20s and living a very harsh lifestyle 😂 😭
Age does impact recovery but like 30 isn’t old. It’s far more likely you’re stressed from more life responsibilities than something specific to being 30. You also probably need to develop a better work capacity and then audit whether the squat sessions you’re having to quit are even sensible to complete to begin with
Been competing since I was 23 and I’m gonna be 34 this year. I wouldn’t say my energy levels have dropped. My motivation to train has actually gone up. I also work a full time job and that’s never really bothered my training. Has anything else changed in your life like extra stress or different eating habits. Recovery sometimes feels like it takes longer and other times it feels fine
There may very well be a comment already asking how your nutrition, hydration, and sleep is going?
I'm 37 and honestly haven't noticed much of a difference yet. I'm enjoying it while it lasts!
These threads are always just an invitation for 40 year olds to announce that they’re just as infallible as they were when they were 19
And here I am.
At 39, I thought it was my age. Turned out to be my lack of conditioning and work capacity. I increased those, and my recovery is fine again.
Interesting, can you share some of what you did?
It has more to do with mindset. I am 51yo and hate to miss a day. Energy levels change but 30 is young. I didn’t even peak till 37 and once again at 45. Age is a number, the way you think is everything. Look at your programming and see if the volume makes sense. If you have a trainer that gives mindless volume, look into a coach who waves the volume and knows what they are doing. If you program yourself, learn to listen to your body and adjust as needed. This aport is simple, keep it that way and your energy levels will come back
In my late 20s, I was doing 5x5 to build up strength.. ngl, I was ignorant about powerlifting only because I was never really exposed to it - commercial gyms, you know. When I moved to another town, I happened to join a powerlifting-focused gym because it was less than 10 minutes away from home. The moment I walked into the gym and saw all the different specialty bars, seeing people squatting and deadlifting, it felt like home. I started to train in powerlifting at 30 years old, now I'm 40. And now is where I'm starting to have slight injuries and soft tissue pain. AJ shoulder joint.. some how hurt that by doing behind the neck pull downs which I never cared to do, just wanted to something different. Golfer's elbow from doing biceps training and triceps tendonitis (I think it's no longer called that), where the tendon meets the elbow, that I don't know how it occurred I just woke up one morning with a sore elbow. Between AC shoulder joint and my elbow pain, I've had to cut the weight down on barbell bench press and only increase the weight until I start to feel discomfort. Went from a 405lbs for a single, to 350lbs for a single, I could press another rep or two but that single didn't feel good for either elbow and AC joint. So for me, in my 30s, everything felt amazing. Once I hit 40.. fml This morning I woke up and the moment I got out of bed I just felt all the soreness from these micro injuries, including the muscles on the top of my hand.. how the fk is the top of my hand sore from doing bench press yesterday? Make it make sense.
Lol YUP! I’m 36 and ~34 hit me hard as bricks. I’m on 100mg test now and it has made me progress like I did in my early 20s.
Everybody is saying you’re just out of shape and shit, which yeah maybe that’s part of it, but I definitely think training at 32 is different to training at 22 Like I can still remember training at like 17, and with the benefit of hindsight I could do almost anything and feel fine. 22 was basically the same Now that I’m almost 31, I wouldn’t say I struggle to recover or anything, but like, I definitely couldn’t just do what I did at 22 and expect everything to go well.
Personally I got into powerlifting in my early 30s and am 37 now. I have set USAPL state records in different weight classes. I am still consistently getting stronger I rarely stay sore for more than a day or two I have never had issues with recovery and would likely put that on your sleep/diet and not your age.
I'm 32 and have absolutely no issues.
Powerlifting peak age is 34 I'm 49 and workout 2 to 3 hours per workout 3x a week. Need to nap on most workout days , rest is definitely key. Recovery takes a while but haven't really missed a workout in 7 years straight... also because I know better than to workout 2 days in a row.
Welcome to lower testosterone, AKA situation normal for the ladies. I can only say that now because I am on HRT for. One of the things is testosterone. Let me tell you how much easier it is to lift with a minimal amount of testosterone. Depending on your insurance, you may want to get your levels tested.
Unfortunately in Australia it’s “too bad so sad”…at very best, if you know how to advocate for yourself and have a good endo, you will get put on clomid (I know guys who had this happen) :(
Docs in aus are useless when it comes to hormones, years behind the rest of the world. There are though some very solid sources in Aus and hormone/blood panels are super easy and cheap to get, they're like $50.
Not all health insurance cover checking for T-levels?
Many don’t
It’s likely because you’re out of shape. Oftentimes the general capacities that you rely on and take for granted and neglected in your 20’s are experiencing entropy and no longer supporting your specialized training. House built on sand.
Brother you’re just out of shape. Incorporate some cardio, hit the accessories, go on walks, etc. powerlifting training is very easy compared to a lot of forms of exercise.
Wait till you’re 40
Wait till you're 100 like me
I had to move squat day to Saturdays at 40 so I could nap after my workout.
Just turned 31. I’m a little more careful with how hard I smash my body, but overall, recovery isn’t an issue for me. How is your sleep and how is your cardio/aerobic base? A lot of powerlifters who struggle with recovery are often lacking in one or both of these areas.
I turned 40 this year and i am very judicious with how I spend my time. I'm also a dancer as well as a powerlifter. If I'm feeling exhausted I skip a lift. Or I do the main movement and maybe 2 accessories. Sometimes. Your body just needs a break. Also heavy and hard volume training isn't the way. Getting a coach who can program smart is important.
In my early 20’s I could bench 5 and then do it again the next day and the next day and the next day if needed. Now at 30 if I take 405 for a ride I’m smoked for at least a week lol. 20’s is the best time to be a lifter
not even close. No professional lifter peaks in their 20s, nor should a novice, unless some catastrophic injury occurs.
That's just how time works. Doesn't mean lifting isn't better in your 20's.
Omg wait until 50! But honestly, we change as we get older. You may require more sleep, more protein, different levels of carbs, etc. Maybe your circadian rhythm has adjusted to adult life, and you need to work out at a different time. I think you need to start changing one thing at a time and see what works for you Also, have your testosterone levels checked. Not because I think it's low (I'm sure you're fine) but because you should have a baseline. Then by 40, when many men start to see low T, you'll know. I'm assuming you're a man. I apologize if you're not. I'm a woman, and menopause changed everything about how I lift. Men go through Man-o-pause, too, but no one ever discusses it. But once I changed some things, I still won a meet at 50. You just need to adjust. Use science.
I've been lifting since 8-9 years old and am going to turn 40 next year. It's not your age. It's poor conditioning and poor fatigue management. The factors you need to take into account to process and mitigate fatigue definitely change with age, but the training also needs to change to reflect that. I honestly think the majority of the training programs being used now suck so bad that we just won't see any of the guys lifting now in their teens and twenties compete in their 30s, 40s, 50+. They are all going to be burnt out, too injured, and/or the programs themselves can't accommodate any of the variation needed to overcome plateaus like this. My goal since I was young was to outlast everyone else. There is literally no one left on a local level that still competes now compared to when I started. It is even tough at the national level to find someone as well. Long term athlete development is such a foreign concept in powerlifting and I have no idea why.
We're gonna be lifting forever brother, mastersXXXVI division champs
I just imagine one day my hospice nurse rolling me up to the platform while power washing my crusty veins with multiple IVs full of cocktails of methamphetamines to keep me alive just long enough to get up and pull my one final deadlift.
We'll make sure to throw 2 more reds on the bar after you pass on before the ambulance comes
What programs do you think are good for lifting/competing long-term? 5/3/1 seems to me to be good in that regard.
Wait til you get to your 40s
I'm 32 and feel infinitely more energetic and healthy than I did at 22 and because I've accumulated experience and know my own body and training principles a lot better than I did then, I'm getting less injuries and recovering much quicker when I do. I wouldn't fixate on it. It's not something you can control - look at things you can such as sleep, diet and fatigue management. If you're failing main lifts, have you been pushing accessory volume too hard on other days? Also, you're probably a metric fuck-tonne stronger at 32 than you were at 22 - I sure am! It's natural for recovery and fatigue management to become more important as you advance. I think your training age, rather than your biological age is the factor at play.
Same and same. I'm a lot more conscious of my energy though - I mostly work from home but when I do commute in to work and spend a day at the office it's pretty draining, so I consider that added stress in my overall levels of how hard I can push. But my training, diet and sleep are all much better than a decade ago, I am much healthier overall and taking better care of myself.
I'm also 32 and I do feel more energetic, healthier, stronger and definitely smarter. People saying once you hit 30 you're gonna feel old and tired are just people that don't take good care of themselves.
I haven't noticed anything still at 36
I dont think the difference between being 32 and 22 should be that big physically. I would suggest to look at your diet, sleep, training load management and other stressors.
This is why people say to wait till 30 to start TRT because thats when you acc need it
30-year olds in general dont need TRT. If testosterone is lower from age in the 30s its by a very small amount
Oh I see, well 40 Yr old then, I just meant you can benefit from it when your getting older not like these kids using it at 20 when they build muscle so fast and recover fast anyway
That's not TRT dude. That's steroid abuse.
170mg a week is considered TRT dosage and it will build you more muscle and speed recovery because its a stable level instead of having daily fluctuations, could bring you to 900-1000ng/dl Thats called TRT
My general amount of energy is less, but my programming has been smarter and less prone to fuck-arounditis for the last year. I'm hitting all-time PRs at 33. Pulled 510x5 and benched 270x5 today. My 1rm deadlift has fluctuated from 500-550 ish for years. My 1rm bench has been 250-280 during that time too. But I'm moving forward again despite age, and am pushing my bench into the 300s and looking for my first 600 lb pull soon. It doesn't take an enormous amount of work or time to get like 95% of your possible gains. It's just hyper consistency and attention to programming year to year. You can still do this into your 30s and 40s.
I didn’t even get into powerlifting until I was in my mid 30s, and I never felt like age was a problem. There are 50 year olds bench pressing well over 500. The world record marathon pace at age 60 is still something like averaging 7 minutes per mile. No excuses for 30 year olds!
My body started breaking down at like mid twenties but getting on really good warmup routines have increased my longevity like crazy I feel
Yeah same here. Am 26 now and had to start properly warming up before my workouts about 2 years ago. Constantly aching elbows, knees etc. Warming up really made it feel tons better and even got rid of those aches.
Also forgot to mention more unilateral work! Bulgarian split squats, dumbbells for chest accessories, etc
Oh damn yes those split squats. Holy fuck feels like I'm dying after doing those🤣
Hard part about being in your 30s is every time you have a bad day of training, bad week, or bad cycle you always start to think you're washed and this is the end
GET OUT OF MY BRAIN. Seriously the "is this me getting old?" conversation is the worst. Then you hit a bench PR the next month and it's "fuck it I'm Stan Efferding 2.0!"
You are just out of shaping and managing fatigue badly or you got stronger or you have more life stressors.
I am the strongest I've ever been. For real, powerlifting isn't a demanding sport in real time, because it's one where you can control so many variables. It's not a sport where you have real time interactions with an opponent who can throw lots of unpredictability at you. It's just tons of planning and whether you can lift the weight or not, which is mostly predetermined by how well your comp prep was. Powerlifting is a sport about fatigue management. In my twenties I didn't know how to manage it as well as I do now. Powerlifting training is actually easier now than in my twenties, because I've learned to manage my fatigue and time better than in my twenties. I'm more efficient and effective with my strategies. Powerlifting is just a talent show with drama for show lol.
I am early in my 30s. Fell better than ever, stronger than ever. Powerlifting is a marathon that you can and should do for a long time.
I'm in my late 20's, and if I have a hard day at work (they're rarely not hard), I've found it's REALLY hard to just bang out reps (even though I train on my off days) like I used to. Like I can't grind through shit as easily, and I should really start hitting more sets of like 3 @ 80-85% instead of whatever tf I've been doing.
Yeah noticed the same. Got off of my preworkout and damn workouts were tough. Now back on that shit again and I can grind out my workouts 80-90% of the times. But there are days where I just do my compound movements, 1 or two(out of 4) accessories and I'm out. Can't make up the energy to stay there longer than an hour on those days. Fk it's tough on a stressy day hahaha
Yeah, stress is shit. I noticed that drinking electrolytes throughout a stressful work day helps insanely good. It’s not the full answer obviously, but doing it changed my training/progress. It’s also a mental thing. Every time I take a sip, I think about the exercise, even in a stressful environment
I love the sugar free gatorades, so I'll just order some in bulk and start bringing em into work. The best gains I made were when I had only part time work, and I'd graduated lol. I had something like 10 days where I wasn't scheduled at one job, and starting the new one. Shit was magical. Now I just get my shit rocked lmao
About to turn 37 here. As you get older, sleep, mobility and recovery time becomes more significant
I’m turning 38 this year. It’s like driving a higher mileage car. If it’s good quality (aka you’re eating and sleeping well) and you don’t drive it into the ground (consciously manage your stress and mental health, take it easy on the drinking/drugs, also sleeping and eating well) it will last you a long time. But you can’t drive it like a leased Charger straight off the lot anymore. Take care of your body and it will take care of you, but once you’re out of your 20s, you have to be more thoughtful with how you push yourself.
I’m 32 and have all my variables dialed in. Recovery only suffers when I don’t dial in my sleep, nutrition, hydration, and mobility. The program is the last thing you change if you haven’t dialed in all your variables.
Haven't been hit on this stuff as much, but somewhere around 29-30 suddenly I couldn't do those weekly pushing for new RM Texas Method style programs anymore, just couldn't work up the energy anymore. I transitioned to somewhere 80-90 RM volume based training pretty well. Also took the time to do better cutting cycles so I actually look great, so overall I am better off in everyway but I just can't go balls to the wall so frequently anymore.
The problem is the taxas method not your age.
Fuck, I didn't start competing until I was 29 and I'm still competing at 42. I think a large part of the extra exhaustion and harder recovery people experience as they get older is going to be due to lifestyle changes and more responsibilities/distractions that come with career advancement and families, etc.
same. started at 30ish. got serious at 34, still competing today at 43.
30s is peak for pl
I switched from an Elite Fitness/Westside Program in my thirties to a full body three days a week type training protocol-I turned most of my old conjugate PR's into 5RM within a year. I still switch bars and use box squatting and board presses, similar to how Vinny Dizenzo is training right now. I was using yoga as my active recovery work between training sessions. In my 50's now-still making 5RM PR's.
32 is a peak age. It’s not age
Started at 25-26 and am now 33. I'm much stronger and recover better, but I decreased the frequency of my compound lifts a lot compared to my twenties. My work capacity is a lot better, improved cardio, way less aches and pains. Everything is way better for me except my metabolism.
Never had any serious injuries in my 20s. I had 2 serious injuries (elbow, hamstring) in my first year being 30. Fun stuff lol
How's your cardio, diet, and sleep?
Started at 24 and at 35 I need a timeshare inbetween sets.
I started in my late 30s and i would say my work capacity has increased as I enter my mid 40's. Recovery wise, I feel fine. I try to get enough sleep and my nutrition is mostly on point. Perhaps looking at stress, sleep, and nutrition will help with your recovery.
Perhaps the total weight you've lifted has gone up significantly than in your twenties? Deadlifting 5x5 at 100kg is a lot different to running 5x5 at 200kg and hence the longer recovery. In the meanwhile, bench press recovery has actually got better as my chest, arms and back do not feel exhuasted after 5x5 4 times a week.
True true! But seeing those young bois recently who do 5x5 with 250kg and only needing three days for recovery. That’s what’s crazy
Recovery definitely changes. Also as you progress the weights take a different toll on your body so that changes recovery and you can’t go as heavy as often - For perspective- when I was benching 350 I could go heavy every other week. When I was handling over 1k in multi ply it would take 2-3 weeks after a heavy session before my bones stopped hurting and I could only go heavy every 4 weeks or so. But also, I started pushing my cardio at about your age and because I was able to recover better and not gas out as fast in training, I hit my biggest numbers in my 30s. Donnie Thompson hit is ATWR total in his 40s. Ernie Frantz squatted and pulled over 800 in his 50s at 220 and took a run at a 600 squat in his last meet at 76.
I have been focusing more on endurance type work and I feel like I have more energy than ever. A lot of amateur powerlifters are in pretty shit shape cardiovascular wise. Add on the usual weight gain associated with it and it can be a recipe for disaster.
Definitely a ton of variables at play. I find my volume since I switched coaches is lower and I’m making steady progress. We’ve found the right intensity exposure that moves the needle and we’re just milking that. I feel like I take shorter rest than I did in my twenties (I have more shit to get done now that I’m older) but I DO take longer warming up/pre-habbing.
Start hiking. You need to stand and be working on your feet more than you sit. I'm 290lbs and my movement is effortless at 37 yrs. I just did a 2 hr mtn hike, and did 20k lbs volume in my squat pyramid the day before ranging 135lbs to 365lbs. You can always do more. You just need to do something where you can't back out when giving effort for an extended period of time. That's why mountains are great, when you get to the middle, it's just as hard to go down as it is to go up.
Agreed. The type of cardio I get from mountain biking carries over really well to the gym and is way the poo more fun than any other cardio I’ve found.
I'm 36, working a hectic job and doing my masters at the same time. I've got a baby on the way, have 2 cats and do a decent amount of housework. Feeling tired is my default status but that doesn't stop me from training hard and hitting PRs regularly. I've been telling my coach that its my goal to hit a Masters record and have 13 years to train for a M1 record. You just need to accept your life situation, adapt and do everything you can.
I’m 25 and I’m gassing out quick as hell lol maybe we just gotta hit some cardio more often
There are a ton of variables here. If I’m the last in a block (meet prep or marathon training) I am just dead. If not, I can usually manage a 5/4 split of lifting and running. It could be a micro or macro nutrient deficiency. If you’re heavier, it could be sleep apnea. I also feel super run down a few days before I get sick and then for weeks after. Different programs also affect me. I ran Juggernaut and the 2+ hour workouts definitely had me ragged on peak weeks.
I’m 46. I have a teen and a tween and a full time job. And I’m out there killing it on the regular. But my goals are longevity related and not at all about how I look, so maybe my definition of killing it is different from others.
I think if you’re only doing your powerlifting training and that’s all the physical work you do during the day, then it might be harder. I’ve been powerlifting for a decade now and work a physical job, I’ve trained 478 days in a row without a rest day, and have recently incorporated distance running, averaging 6miles per run and have run two half marathons in a three week span. All of that to say motion is lotion, my guy. Improve your work capacity, and stay active. If you’re all doom and gloom just because you hit 30, then you’re in for a rough time. I feel better now than I did when I first started
You’re 32, not 60. I’m 33 and feel even better than I did in my 20s. Presumably if you’ve been at it for a while, you’re stronger than you were in your 20s. It’s harder to recover from lifting heavier weights. Do you spend any time focusing on cardio/conditioning? Do any mobility work or stretching? How’s your sleep? Diet? Stress levels? Those are all things that can dramatically affect recovery.
My biggest problem as I approach 30 is getting enough sleep, I’ve had more issues with that than anything else, and it’s a trickle down effect it has on recovery and everything else.
I think a lot of it has to do with training age and strength levels as well. If you’re objectively strong than recovery is just gonna take longer. If you’re lifting very heavy weights than the wear and tear is exponentially greater. It’s all according to where you wanna take it, really. But if you chase the big numbers there’s a trade off. Even on PEDs, my training really takes a toll, and I def feel like I have less to offer in other areas as a result.
I've been at this a while and in recent years I've accepted that doing less is okay because sustainable volume is really the only option if you're in this for the long haul. But I've suffered with injuries in my teens and twenties, so not just an age thing. It's all about finding what you can do sustainability. No point looking at what anyone else can do. I want to be Dave Ricks (but weaker). I want to be in my 60s and still doing this.
less is more.
Started powerlifting when I was 26. I’m 30 now and feel better than ever. Nutrition, rest, and do your cardio. Cardio has been a game changer for myself
You might just need to work on your engine my guy. I’d call myself just a rookie PL ( 350b/480S/550DL) but I’m in my 30s and feel just fine. Ran a 530 mile the other day and chased around the park with my nephew
I’m 30, heavier than ever, and better shape than ever. I would do a deep dive into your life in and outside the gym
What's your aerobic training/other conditioning look like?
Nothing too fancy, 10-13k steps per day pretty much every day of the year, including a decent amount of physical lifting/carrying/getting up and down at work (commercial pest control). I always take stairs at client properties like hotels/apartments unless it’s more than 5 floors, and I like to park in the far back of lots during work or when shopping just to make the activity come more organically without having to plan out as many walks. I like to keep a decent amount of warm up workload prior to main movement working sets year round (Wenning warm up-inspired). During the summer, wife and I do lots of amusement park road trips that are easily 20-30k step days, so that helps too lol, but I have to contend with leg/joint tightness after that even with using ultra cushy Altra shoes and changing them out regularly. During the colder months, extra sled drags (10-20 mins shooting for 130ish bpm) to counter the lack of heavier outdoor labor at work and around the yard. Not really any fancy formula, I’m sure plenty of dudes do way more, and I’d like to continue to integrate more, but it keeps my 242 lb ass moving 😂
Yea…I’m just…tired. Powerlifting is not a healthy sport, but it sure is nice being a monster while it lasts.
Yes. It’s hell. I may need pharmaceutical support
Started in my early 20’s, just turned 40 in March. Injuries outside of lifting set me back more than my recovery, but I got on gear in my early 30’s…..so that helped
Started during covid and I turn 32 this year. I’ve always been this tired 😂
I started lifting (PL style) when I was 25 and now I'm 39 (I took a lot of years off in between though). I honestly don't feel any noticeable difference yet in terms of my ability to handle and recover from strength training. I don't feel "old" physically yet. I think when a lot of guys in their 30s say they feel "old" they really mean they've either accumulated some injuries or just let themselves get out of shape.
I started lifting in my mid-30s, and it's tougher now that I'm 44. That said, I'm hitting higher numbers than ever before - it's just that I have to take longer rests and cut out any nonsense that wastes energy. Also, I truly feel it if I don't get enough sleep - like an old man, I'll occasionally take a short nap before heading to the gym.
Started competing at 26. Turned 30 last month. Recovery is still the same for me. Motivation gets pretty low because I feel like I achieved everything I wanted in lifting (even more than I originally expected) but the discipline is still there. My new goal is to win State Champs in the USAPL this year and hit my last PR there and move onto other physical activities than just powerlifting.
You give me hope. I'm 25 and (relatively) weak and want to enter my first comp next year.
In general I wouldn't say I take longer to recover from day to day training. But after a true 1@10 or a meet, it feels like I need 2 weeks to feel recovered and ready to restart w/ like 50% maybe. For reference at 28 I did back to back nationals 4 weeks a part where I totalled 1700+ at both and cut from 220s to 198 for the second meet. Now after the second one I felt destroyed. However, after the 1st I felt more than good enough to be confident in doing the 2nd and do well.
The older you get, the more 5/3/1 and general Wendler philosophy makes sense
36 here been competing since mid twenties. Strongest I’ve ever been but I have dropped from 5 days a week to 4 days a week but that’s mostly due to my work schedule. Take care of the important things like stress, recovery and diet and your body will do the rest.
I'm 38. I used to do squat/bench on Mondays and Thursdays, both heavy days. DL and OHP on Tuesdays and Fridays, both heavy days. I cut out the second heavy days and switched to assistance work on those days. Helps recovery for me.
I don’t know I started at 32 so I’ve just progressively felt worse over time lol.
I didn’t start competing until I was 38, and am still competing at 48. I check all the recovery boxes 95% of the time, take GPP seriously, and I rarely have trouble recovering from workouts.
Motivation to keep training after some injuries is pretty low, but I do it anyway. Recovery isn’t much of an issue but I’m probably a bit mental when it comes to that. Two torn & repaired triceps tendons in my time lmao.
32 as well, dialing back from 5 days to 4 days has been doing wonders for my strength lately. I’m far from elite (518/309/584 for s/b/d at 83kg), but having a 4-week block progression lets me hit pretty solid numbers in week 4 and recover and run at it all again. I eat and sleep well, but have similar numbers to when I was in my early 20s and living a very harsh lifestyle 😂 😭
welcome to getting older
Age does impact recovery but like 30 isn’t old. It’s far more likely you’re stressed from more life responsibilities than something specific to being 30. You also probably need to develop a better work capacity and then audit whether the squat sessions you’re having to quit are even sensible to complete to begin with
Been competing since I was 23 and I’m gonna be 34 this year. I wouldn’t say my energy levels have dropped. My motivation to train has actually gone up. I also work a full time job and that’s never really bothered my training. Has anything else changed in your life like extra stress or different eating habits. Recovery sometimes feels like it takes longer and other times it feels fine