Still lifting weights at age 55

From the age of 30, people lose an average of 0.5 to 1 percent of their muscle mass per year. This is similar to the decline in testosterone levels. But don't worry, even if you're an advanced weightlifter, you can still stick to your plan just as easily. Provided you prepare properly.

Polaroid progression photos

Ronald started lifting weights when he was around 19 years old. He started at the gym with his current wife and then-girlfriend. "In the first week, someone accompanied me and gave me a card with all the basic exercises on it. That's how I kind of got into it," Ronald explains. He used to be very slim and wanted to build muscle mass, and to do so, he ate half a brownie a day. "Back then, there were no cell phones, so I tracked my progress with Polaroids. These photos can really motivate you to keep going," Ronald offers as a tip for beginners. "And I'm no expert, but I think that if you want to gain more mass, your final set should be heavy. So heavy that you might only be able to do around four sets. To guys who also want to build muscle, I would say, 'Keep at it.'"

After about ten years at the gym, he canceled his membership. "Children were born, and then there was no time for the gym anymore. So I built a home gym with a weight bench and free weights. That was also a good way to save money; children are expensive," says Ronald.

From gym to home gym

Ronald admits that finding the motivation to work out at home alone can be difficult. "There were times when I didn't use the weight bench, even for five or six years," Ronald explains. But when his first son became interested in strength training, he immediately picked it up again. "It's easier to stay motivated when you train together. You can also help each other with sets, for example, by spotting, so you can lift heavier weights and get more benefit from your workout," says Ronald.

And from slowly gaining weight to slowly losing weight

Suddenly, losing weight is harder for Ronald than gaining it. It used to be quite different! That's one of the changes he's noticed over the years of training. "Even though I'm 55 now, I think I'm stronger now than I used to be. I've built that up, of course. What I do notice is that the recovery time takes a little longer. I didn't used to have much muscle soreness, but now I sometimes have it for two days," says Ronald. He still finds chest exercises the most enjoyable and easiest to do, especially in the home gym. "If you want to train at home, you really need a weight bench. You have to lie on something; you don't lie on the floor. At least, I don't."

Back to the gym again

Now that his second son also wants to lift weights, things are getting a bit tight in the home gym. So, they've gotten a new gym membership, and the three of them hit the weight room three times a week. "That's become my biggest motivation right now. I have two sons trying to catch up with me, so I have to stay ahead of them. Luckily, I'm still the one who can lift the heaviest weights, so they don't get too carried away," says Ronald.