Your 30s are a great time to start bodybuilding. While you may be slightly apprehensive if you've not trained for bodybuilding, or even done much in the way of strength training before, you're far from being too old to start. Bodybuilding doesn't have to take over your entire life, and it can be very beneficial. According to MayoClinic.com, strength training will help you build muscle and lose fat, prevent injuries, strengthen your bones and boost your metabolism, which can slow down as you age.
Training Program
The most important factor in bodybuilding is your training program. Many advanced bodybuilders train using split workouts, where they train one or two muscles groups each day, and perform lots of exercises in a single session. However, this probably isn't the best way for you to start. If you've never done any bodybuilding type training before, then Stuart McRobert, author of "Brawn," recommends starting off on a full-body program for your first year. Train three times per week, and base your routine around basic free-weight exercises such as squats, deadlifts, bench presses, dips, rows and curls.
Diet
The next thing to look at is your diet. In order to build muscle, you need to eat more calories than you burn, but not too many, or you'll put on added fat. To work out your ideal calorie intake, bodybuilding diet coach Tom Venuto advises using an online calorie calculator. This will take into account your age, activity levels, weight and goals, and give you a recommended daily calorie intake. If you're in your mid to late 30s, and work in a sedentary job, you'll likely need fewer calories than a teenager with an active lifestyle, so it's not a great idea to just guess your calorie intake. Get your calories from healthy foods such as meat, fish, fruits, vegetables, nuts and whole grains.
Considerations
The older you get, the higher your risk of injuries and joint problems. Getting stronger can help to alleviate any potential issues, but you may also wish to consider certain tactics which can reduce your injury risk further. Including single leg exercises like split squats and lunges in your training can reduce your risk of knee injuries, while performing exercises for your rotator cuffs will make your shoulders healthier. Try to add in 10 minutes of exercises like these at the end of each session.
Lifestyle
The bodybuilding lifestyle is synonymous with a strict regime of boring food, early nights and the lack of a social life, but it doesn't have to be like that. You can train around your work, family and social schedule, either in the mornings, at lunchtime or after work in the evenings. Your diet can also fit in easily. Prepare your food in advance, and have a supply of healthy snacks handy at work. Allow yourself to relax your diet a little on weekends so you can enjoy time with the family.
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