5 Tips to Help You Start Bodybuilding in Your 30’s

trainer helping woman lift weights

5 Tips to Help You Start Bodybuilding in Your 30’s

If you are looking to start bodybuilding after the age of 30, there are a few things you can do to help you see the gains you are looking for, while still staying safe. Making small changes to your workout and diet can help you increase muscle definition, gain muscle mass, and lose body fat. By making these changes, you will be on your way to the body you have always wanted.

If you want to build muscle, you should start by doing resistance exercises like weightlifting. You will need to work hard and increase your training volume to get the best results.

Here are some tips to help you get started:

1) Change Up Your Macronutrients

Your macronutrient intake is one of the most important things to consider when bodybuilding. You will need to consume more calories than you burn to see results. 

When you are over the age of 30, your body will not be able to process and use nutrients as efficiently as it once did. This means that you will need to consume more protein and carbohydrates to see results.

2) Find Ways to Boost Your Metabolism

There are several things you can do to help boost your metabolism. Exercise is one of the best things you can do, as it helps to increase your muscle mass. This, in turn, will help to increase your metabolism.

You can also try to eat smaller meals more frequently throughout the day. This will help to keep your metabolism going and prevent your body from going into starvation mode.

3) Understand the Risks

When it comes to losing weight, it is important to understand the risks involved. If you are not careful, you could end up doing more harm than good.

If you are not sure about something, make sure to ask your doctor or a nutritionist. They will be able to help you understand the risks and benefits of any weight loss plan.

4) Focus on Defining Your Muscles

After the age of 30, both men and women begin to experience a decline in testosterone levels. This decline can lead to a decrease in muscle mass, making it more difficult to build muscle as you age. However, you can make up for this by focusing on muscle definition.

Bodybuilders understand that to look their best, they need to create quick, explosive movements during their workouts. These movements help to increase muscle definition by working the muscles harder and faster.

5) Take Rests When You Need It

When you’re trying to build muscle, it’s important to give your body the time it needs to recover. Over-training can lead to injuries and make it more difficult to build muscle. It’s important to find the right balance between working out and resting.

Overtraining syndrome can be avoided by using the minimum amount of resistance needed to achieve the desired goal. With age, the body takes longer to recover from weightlifting, so it is important to be cautious when working out.


Building muscle takes time and effort, but it is possible at any age. The key is to find a workout routine that works for you and to be consistent with your workouts. Eating a healthy diet and getting enough rest is also important for building muscle.

If you are unsure about how to get started, talk to Fission Fusion Fitness. We have the best personal trainers if you want to try bodybuilding in Dubai to help you build your muscles and stay fit. Get in touch with us today to learn how!