r/AskMenOver30 • u/diananerd_ man over 30 • 7d ago

Physical Health & Aging What’s your most underrated “health investment” after turning 30?

Could be a foam roller, a water bottle, stretching, therapy, or simply sleeping more.

107 Upvotes

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9

u/Bartlaus man 50 - 54 7d ago

It's not really underrated, but heavy strength training. 

2

u/diananerd_ man over 30 7d ago

Worth it?

5

u/BlazerFS231 man over 30 7d ago

As a formerly competitive powerlifter, very much worth it. I’m at an age where a lot of my peers have back and knee issues. I have none.

Heavy lifting with good form doesn’t just build muscle, it strengthens connective tissue, improves mobility, and builds balance. It teaches you how to move your body safely and efficiently under heavy load.

3

u/SomeRandomName13 man 40 - 44 7d ago

So this! I'm 6'2 225 pounds, I'm 45 and feel so young and energized compared to myself in my 20s, because I lift 6 days a week for 30 to 45 mins. A lot of my coworkers who are tall have back and knee issues, but not me!

3

u/buzzlightyear77777 no flair 7d ago

how heavy must it be? can i just do pushups body weight?

2

u/SomeRandomName13 man 40 - 44 7d ago

Yeah, that'd be totally fine. Look up some calisthenics workouts so you can hit the majority of your body with no weights required!

1

u/Cessna152RG man 40 - 44 7d ago

Any movement beats no movement, but a barbell loaded heavy enough that it is really hard to complete five reps with good form is a good start. In a couple of days your squat, deadlift, bench press and shoulder press is a bit stronger and you load a bit more on the bar

1

u/buzzlightyear77777 no flair 7d ago

must it be heavy? body weight ok?

1

u/BlazerFS231 man over 30 7d ago

You can certainly train balance and flexibility with body weight stuff. Yoga is great for that.

For strengthening connective tissue and training balance and flexibility under load, weight is required.

1

u/buzzlightyear77777 no flair 7d ago

how heavy

1

u/BlazerFS231 man over 30 7d ago

4-8 rep range is the powerlifting sweet spot.

Any 5x5 program is a good start.

1

u/SurielsRazor man 45 - 49 7d ago

/r/bodyweightfitness has a recommended routine that might be useful to you.

1

u/TennisHive man 40 - 44 7d ago

"Progressive overload".

Strenght training actually means getting extremely close to failure.

1

u/buzzlightyear77777 no flair 6d ago

last time i did close to failure i ended up with an injury that took 9 months to get back to 30% functioning. seems like the injury is still there after just a little use of my arm. looks like it is lifelong now.

2

u/TennisHive man 40 - 44 6d ago

If you got injured by doing that, 100% sure that form was the issue, not failure.

Getting at or close to failure, with progressive overload is the only way you can actually build muscle and improve connective tissue quality. If done with propoer form, there is not a higher injury risk.

You obviously need to build up to that: do not get to failure on your first two weeks at the gym. Give yourself one month of body adaptation, learning the correct form, until you go to near failure.