Today, I have been back working out for exactly four months and one day after taking a 17-year break. I feel great and more youthful, which is exciting. I was so happy with the results in the first week of training that I decided to start this website a month later, and I'm now active on social media platforms.
If you're like me, you were regularly involved in sports during your childhood and youth, but as you got older, you became less physically active due to a busier lifestyle. You might be surprised at how great it feels when you return to the gym in a short amount of time. If you want to learn more about what it's like to get back into training when you're over 40, I invite you to read the story and find out what it is like to return to the gym at 48, after a long break of 17 years.
My sports experience
I began swimming lessons when I was four years old, back in 1979. However, I didn't continue for long. When I turned twelve, I resumed swimming and practiced it like a pro for three years. At fifteen, I switched to martial arts and continued for five years before getting into bodybuilding. I started to lift weights at the end of 1994 and continued inconsistently for about five years until I stopped training completely in 2003. In 2005, I returned to the gym and trained until 2006. Fast forward to October 2023, when I was 48 years old, I stepped into the gym for the first time in 17 years.
The first steps to get ready for the gym
Getting back in shape, especially after long periods of no workout, won't be easy. After 40, things are not like you're used to being in your twenties or thirties. You might deal with stiffness, joint pain, and some muscular pain. So I knew I needed to take it slowly, try listening to my body, and get myself ready mentally, physically, and with the proper equipment.
Step one: getting gym equipment
Getting ready to start working out after many years with no training requires some shopping. I had to purchase new outfits, a weightlifting belt, weightlifting gloves, heavy punch bag gloves and wraps, new gym shoes, a stainless-steel water bottle, a towel, a notebook to keep track of every training session, and a gym bag.
Step two: meal planning and diet adjustments
I changed my diet on day one because I knew that becoming fit starts with what you eat. From the first day, I started going back to the gym, and I modified what and how I ate. I eliminated bread, pasta, rice, sweets, highly processed foods, and junk food from my diet. Instead, I opted for whole oats, fruits, and nuts with whole milk yogurt for breakfast. For all my other 5 - 6 meals per day, I included a variety of vegetables, chicken breast, turkey breast, fish, or eggs. This helped me lose fat while allowing my muscle memory to kick in. My meals are now smaller in portion size than I used to eat. I use the same 10-ounce bowl or container for every meal. Within the first three months, I lost around 3 inches (8 cm) off my waist size and dropped 6.6 pounds (3 Kilos) in body weight. This was all due to my new diet and consistent training.
After returning to the gym for six weeks, I started using a helpful app to track my macros. I kept adjusting my weight plan, trying to find the best ratio between carbs, protein, and fat to lose fat and gain muscle simultaneously. I know it's a challenge, but I am committed to trying it for at least a year.
Next step: to get mentally and physically ready
I had to control my enthusiasm and avoid letting my ego take over during my workouts. Although my spirit made me feel as strong as my younger self, I knew deep down that I was not. To prevent injury, I adopted a "take it slow" approach for the first few weeks and got into a "listen to your body" mindset as I got stronger, and I always warmed up well before exercising and stretching after. This strategy has worked well, and I have stayed injury-free despite pushing myself in every workout. However, I made a small mistake when I hit the heavy bag without gloves or wraps after not doing so for 26 years. This resulted in a minor wrist injury that healed naturally quickly by following the method I wrote about in a blog post.
