How to Train for Each Age (Teens, 20's, 30's, 40+) 

Yo people! Apologies on the absence - when I don't have any ideas for videos, I don't make any lols. Rather than make something for the sake of it. Anyways, nobody asked for a life story. Hope you're all well. Enjoy the video xx

I’m currently 23. I am grateful for the advice for how to train again when gyms reopen after this lockdown when I’m in my 30’s

Hit my test peak when all gyms were closed, brilliant...

I'm about to turn 44. I spent the last 16 years struggling with PTSD from combat in Iraq in 2004-2005. I ballooned up to 330+ pounds (about 150kg). I was miserable, all my joints ached, I could barely bend over to pick up a pen off the ground, etc. About 2 and a half years ago, I figured out what I needed to do to get my head back in the game, and it took me a year or so to get good enough at it to be "better." (I still struggle with symptoms at times, but I'm much better at not letting those triggers drag me down into the pit). About 18 months ago, I finally felt good enough emotionally and mentally to start doing something about my health and physique. Without turning this into a novel, I dropped almost 100 lbs, and I've built a bit of muscle from general full body training. I still need to work on the major compound lifts (squats are a PAIN in the ass, I can't quite get the full range of motion), and I'm very soon going to transition into a more intense push/pull/legs split to try and finish losing the rest of the fat around my midsection. But I'm now down to 225 lbs, about 25% body fat, and I'm in better shape than I've been in decades. I have two reasons for posting this. This is firstly a testimonial to let others know that even if you start in your 40's, you can STILL make improvements to your physique. You just need to be realistic about your goals. Try to exceed them, by all means, but don't expect to get totally shredded. It could happen, but it's probably not likely. Secondly, it's a bit of an open question to others who may have advice for a 44 year old, still slightly chubby "beginner" to lifting. My personal goals are to drop to around 15-20% body fat (lower would be better, obviously), to beef up my pecs, shoulders and arms (and to a lesser extent my legs, at least enough I don't have chicken leg syndrome), and to have at least a fairly flat belly. If I can, I'd like to get to a modest 4 pack with some definition, but I'm certainly not expecting to shred my abs at this point. If there are some general tips anyone would like to give, I'm all ears. Finally, if you read this I hope you have a wonderful day, and whatever journey you are on, keep pushing. A journey of a thousand miles begins with a single step.

"age will come. and don't fight because you will lose. instead embrace it. dance with it and say 'listen, age. you may take our muscle mass. you make take our bone density. but you will never take our dignity"" - joey d 2021

I'm 33. I started weight training 2 years this coming august. I feel good and couldn't be more pleased with the small results i have achieved. Yes, i have wasted my teens and twenties doing other stuff where I could have been laying foundations for being a buff dude but i didn't. My advice, if your young, start now. And don't give up.

Who wants a 2 hours QnA of Joey D??

I’m in my 50s. I started training age 49. I am amazed by how people underestimate what the body can do in older years. I’ve managed a complete natural transformation in 3 years.

I like this quote I saw once. "The best time to plant a tree was 20 years ago, but the second best time is right now."

Yes yes joey d upload, night’s been made

I recently turned 40 and have never been this strong and lean (10%) in my entire life. I regret starting quite late (in my thirties), but as Joey says: it is never too late to make progress. Good luck everyone.

I'm a simple man. I see Joey D uploads, I click.

This is a great video. Much more direct, slower, and simplified than the others for the beginning lifter at any age and experience level. You're getting better at this RU-vid thing each and every day. Thanks, Joey Boy! Much love.

Super detailed breakdown. Appreciate the effort that went into this video man!

This is EXCELLENT advice! Thank you for going over the specific differences... there’s a lot of confusing content across YT and Google! 🤯

48 year old here. Still training (now 6 weeks post hernia op) and showing my 17 year old the ropes. Great videos and your honesty makes you stand out above other youtubers.

Iya Joseph, third lockdown, third time rewatching all your videos chronologically starting off with the og delbros channel. Probs would do it another 3 times in case the virus keeps blessing us with further restrictions in the near future haha. You never fail to provide loadsa lols and feels. Thx for being such a sound lad and saving the lockdown mate. Looking forward to hopefully pull the pants off this summer yesnow

straight info no bs, definitely my hero

I cant stress enough how therapeutic and motivational your videos are.... your not saying any Bullsh!t like "aghh train hard af till u crie the pain will end bla bla bla" or aLl iS GenETiCs, nor are u clickbaiting us with any of your titles... you are the realest and best fitness youtuber i have been watching since i started to do anything sports related. Also your other not sports related videos are also sooo good and relatable and motivational. You are so down to earth, humble and sometimes goofy and so relatable even with such a physic. You help me tremendously every time I train or watch in the mirror (hope you know what I mean bc sounds kinda cringe ngl). And you are the realest m8, so thank u for enlightening me on my journey in sports or in life PS: i use(d) your programm and it helped me quite a lot PPs: I am german so my grammar is kinda bad sorry haha

You’re video editing is so sound man thank you for you’re work

Joey D back with a bang 💯

That Braveheart closing qoute was grand lad

Joe Delaney is my hero...

This channel is so fookin underrated JOE EXOTIC 🐐

This is good advice, it's a refreshing change compared to other channels 👍🏻

Joe Delaney truly is my hero

Hey Joe, been following for a short while now. Your video quality is great, but the deal breaker of your videos is the way it is noticeable you enjoy doing this and your will to share your expertise. Thank you so much!

May joe be spared many more years to reach to live, and keep lift as long as he physically emotionally and spiritually can🙏

Great video Joe, worth the wait 👊

I havent even made it past the ad and I already liked

Solid video for everyone! 👊🏽

Great video. Currently 35 and I've been training consistently since I was 19 (as a natty). Priorities definitely shift, when I was in my 20s it was all about gaining as much strength and muscle as possible. Now it's all about maintenance, mobility/flexibility and trying not to get injured. But the goal posts definitely change, couldn't give a shit about how strong or lean I am like I did when I was in my 20s, now I just want a functioning body which looks half decent against the average guy in my age bracket.

Joey d the goat 🐐 deserves 5 millions subs

No one truly ever dies man, you could be lifting forever.

Hello Jo, great vid. I am 55 years old & I did train regularly right thru my 20's and in to my late 30's. I was never "shredded" but wasn't too shabby either, well that's how I remember it. Life can get in the way of training, I am now trying catistetics (wrong spelling), trying to stay strong and flexible and look as good as I can. Even at 55 you still want to look good! So if you are in your 20's, 30's or 40's stop reading this post and get down the gym! Love the channel!

Im 23, gyms just reopened here and im excited to get back in shape and shed all the weight from partying and drinking from uni. Glad to know im not too late yet

Joe delaney is my heroooo

19:48 is what I needed to hear....I'm 45 and have been lifting since my teens. Won't say I have the best physique but so blessed to be healthy and injury free as I age. This video is great Mr Delaney. Thank you.

FINALLY! The video I’ve always wanted/needed😭🙌 God bless you Joey D!

Sick video Joe bro

'above all, we seek progress' -joe god damn delaney

I'm a teen myself. Thank you, Joe!

Real content 🔥🔥

I am 40 now Joey and everything you have said is correct. I started weight training in my 30's and one of my biggest regrets is not starting this stuff earlier. Hindsight is a wonderful thing. I cannot wait for the gyms in the UK to reopen.

great vid Joe!

was waiting for my next hit of joey d vids to support the addiction

35 and looking forward to watching this one! I hate that I made so many mistakes with my diet growing up though :( and now it’s going to be way harder to gain.

The day you made this vid was my 63rd birthday Joe. I just watched it. I had my bloods done recently which included another "test" check and it came back 614 ng/dl. Pretty happy to see where I sit on the chart you showed. I have lifted every decade since I was taught at 18 but the longest unbroken stretch is happening now as I have trained since I returned to the gym in a sorry state aged 49. My focus is doing the heaviest compound lifts lately just seeing what weights I can do 3 sets x10 reps. I am an ekto so I am naturally lean but can easily carry fat after social overeating. I now only do 3 full body workouts a week. Rest is as important as lifting these days. My wife and I walk 30-40 minutes M-F at around 120 bpm. Once every 7-10 days I do a short hard run to get a V02 Max reading on my watch. I only need 160 odd bpm to get that these days, under 30 minutes. Life is good. You can take some of the credit for my good fortune as we have enjoyed your vids for over a year now and will continue. Thanks Joe.

Currently 5 months into a bicep tendon injury at 41 and can't train at all, its tough! Working with a physio and just about starting to get better. Will be taking much more care on return to things. Warning from the 40's trenches...

13:46 - I splurged on a top notch electric fully adjustable desk back in September, not knowing I would be working from home for many months and it's among the best 700 quid I spent in my life. I stand at it a ton, even outside of work and it feels so fucking amazing to be able to switch back & forth. I'm turning 37 this year so I'm old, yes.

quite a cracking video. great information

Love your videos mate

Yes now..... Wed mid week and another joey d vid.... Good Times ahead

Long time follower joey, absolutely love your vibe and rational approach to life's aspects especially training and staying mindful. Would appreciate some info on how you do those written overlays in the videos eg. the type of software you use to create them. Would help a sister out hugely. Much respect and appreciation for your effort in the videos. Hope you & mags continue to enjoy the shit out of life. Leanne, Ireland.

You're an old soul Joe. I'm 54 and train. Everything you have said in this video is 100% correct. Thanks for all the quality content you provide. Well done lad :-)

How does this lad not have more subs?!

Joey d is my hero

This is depressing and motivating at the same time. Just turned 25. I'm pretty thin and lack so much knowledge... I suck at nutrition. But better start REALLY soon to make some decent gains. I just hope that I don't injure myself right in the beginning and lose the rest of my 20s. :| I've basically ignored physical activity so far but it's time for change.. I just don't wanna have regrets later on yknow... Thank you for this information packed video! I must check your other vids out!

love your wibes man! Good stuff !

At 36 my body type is a lot like the 40 year old examples you used. I've benefitted most from drop sets rather than try and sqeeze out a few extra high weight reps with bad form. Using various workouts rather than a strict set week after week has helped too. Joe delaney is my hero.

Thanks this video helped me a lot

Another good video. I’m 46 and made good gains during lockdown. Currently chasing a goal of doing an unassisted muscle up. Been lifting and doing cardio since my late teens with a few drop outs. Big difference in my later years is recovery and injuries. Chest flies have ruined my left rotator cuff. I still care as much about what l look like as l have always done, but in general l think people let themselves go without much of a care as they get older. I believe the Daniel Craig photo was from Casino Royale when he was 38, but he does get in sick shape even for his later Bond roles.

Helpful vid thanks mate

this is very very helpful. Amazing research and indepth. I am 30 this year and damn I got a shoulder injury last month haha.

Still on lockdown and covid. But working out at home and getting stronger currently at 30s too... 🔥🔥🔥💪💪💪

Guided By The Science!

Here's some experience from a 41-year-old who only started working out when he was 35 (so take it for what it's worth to you): 1. Leave your ego at the door: It seems that your 40th birthday is a signal to your joints to start going "Nah mate", and your ability to collect injuries seems to accelerate massively. Which, as Joey stated, takes *far* longer to recover from (no matter how well you've dialled in your nutrition regime). NEVER neglect your flexibility and mobility as that will catch up with you (unless you enjoy being unable to touch your toes or it becoming painful to even just stretch to one side). I now have to put 80% of my focus on improving these areas because I thought it was all worthless as I kept lifting weights. *Curse you ego* 2. Take annual blood tests to get a true understanding of where all aspects of your T-levels are and other markers (such as Vitamin D levels). I was able to up my first T-level of 235 (at 35) up to 650 using 100% natural means in under two years. Suffice to say, it made a *huge* difference to every aspect of my life. 3. Once you hit 40, depending on your longer-term goals, it *may* be worth researching functional fitness so that you can still enjoy an active life into your 50's, 60's, 70's, etc. You'll look FAR better than over 90% of guys at those ages (who gave up years ago), and you'll be able to keep up with your kids/grandkids and have an amazingly active and fun life being able to walk and run properly. Learn from the mistakes of others where you can (such as mine). All the best.

Sound advice!

I started training at 19 - 51 and a half now :o) I agree with everything he just said. Including snapping your shit up...

3.5 k views in 35 minutes. You doing well my g

'Always never snap your shit up' Joe D, 2021.

So interesting thanks

Great video Joe. It definitely aches more for longer after 50 😊

Joey d does ergonomics my man

Ayooooo my man lets gooo

Im 29 now and startet my first time seriouse Training in my life. Im glad that test isnt on an extrem Drop at 30. But i noticed i cant do things ive done before without a good warmup. Like an attempt on a one Arm pullup. Direktly hurt my Arm 😅

"Always never snap your shit up..." -Joey D.

Please do one of these videos for us ladies? 🏋🏻‍♀️

just watched "pulling the pants off Ibiza" again. if you've been you'll know that video is absolute gold! wish I could've partied with Tommy b and joey d in their prime.

Any plans for more stereo podcasts?

37 myself been lifting since I was 19, hardest part is accepting you can't push yourself and train like your early 20's and get away with it anymore, even though you want to, you pay for it for days later and the constant niggles play on your mind whilst training, wish I had spent more time on mobility and warming up in my younger years and not trained through injuries in fear of losing gains

shieeet, im 50 and have just started working out, its early days but im feeling pretty good converting the fat into muscle and gaining strength. i sure hope that i can make decent gains over the next year or so ?

"Aesthetic beyond human comprehension".

If I’m struggling to get in shape in my 50s I’ll just be taking TRT I think I would paid my natural dos, great video also enjoy the financial channel too 👍

Joe, thanks for the sick content. Be my mate

I dont even want to keep getting gains i just want to reach my goal and keep by that goal consistently

Nice vid again, joey. Have you ever experieced pain of the sternum ? I see you do lots of dips... and i get fucking agony after them

The myth of weight training stunting growth is a mad one. I started lifting weights at about 17 and if anything had my biggest growth spurt from that period. I went from being the smallest kid in my football team to 6’3. I think they should do research to see if it actually spurts growth with the stimulation of growth hormone.

yes king

What about those of us who are 60+? Due to the lockdowns in Germany, I bought an ATX 810 Rack (6 support columns) with dual cable pulleys (stack weights - 2x 125kg), MonoLifts, ATX dumbbells up to 50kg each, and a hex trap bar. It came a week ago so my coach and I are still putting parts together. The rack will outlast me and will never be overloaded. In my condo, I call it my new livingroom "furniture". If you would like to see a photo, let me know.

🐐

Hahahaha if only I could go back in time to implement some of these

Weirdly I have found I have made my most progress with my rather stunted working out when I came into my 30s. Possibly due to my rather sporadic working out and maybe because I was (still considering myself to be) incredibly skinny at a younger age so the jump from weights now when I consider myself to be lifting the "heavier" stuff feels like its more progress. Or maybe its all in my head and I just want to not confront the constant war of aging haha.

As a guy who recently turned 22, I am really wishing I didn’t spend my teens getting fat Hopefully by 25 I’ll be feeling great, and looking sick, mate

Babe wake up Joe Delaney posted

mate, why you heel strikin' on dat der treadmill, think of your knees joez, think of the futurez

The test chart shown doesn't filter for being overweight. I've seen that when you factor out overweight people the decline is much less steep, so the bulk of the decline is actually caused middle age spread (with a smaller decline due to age). If you're looking after yourself and staying in shape the test decline is less bleak than the chart would initially indicate, so don't feel too down if you've just hit 40.

Just wondered what your opinion was on how much cardio is a safe amount per week whilst trying to maintain muscle?

Dude just got 600 views in 6 minutes. Brooo that's sick

Is it possible to maintain muscle mass by increasing frequency, while using minimal equipment over extended periods I.e I’m on a deployment or more future pandemic cause lockdowns again? What type splits would be recommended, how often training’s required and rep ranges and so on ?