Believe it or not, you don’t need a long workout to have a productive workout. Overtraining can actually lower your energy, recovery, and muscle growth. Studies show that doing more than about 12 sets per muscle group per week is wasting your time….. especially for us older guys!
Typically… the best workouts are about 30-45 minutes long. That’s what you will find in my Fit After 50 and my Warrior Strong programs. Sometimes my personal workouts take about an hour, but that is on “leg day” and that’s because there are a ton of muscle groups to hit and I rest longer between sets on leg day. For a typical workout, I do 3-4 different exercises for a single muscle group and only do 2 to 3 working sets of each exercise.
If you like to do some cardio after your resistance training, that’s fine, but don’t get on the treadmill for another 45 minutes to an hour. I would save that amount of cardio for your “rest days” when you are not lifting weights. If you want to do some cardio after your workout that’s fine, but I would keep it fairly short and easy. Maybe 15 to 20 minutes on the stationary bike, rowing machine, elliptical or stairmaster. I like to do short intervals on all those and move from one to the other, for a total of 15 to 20 minutes.
This is the most optimal way to build muscle, so avoid overtraining at all costs!
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