Lifting-wise, age is a game changer for most. If you want to train low rep after 30 you have to do just 1 big lift per training session, and no more than 3-4 s

Lifting-wise, age is a game changer for most. If you want to train low rep after 30 you have to do just 1 big lift per training session, and no more than 3-4 sessions per week. A related problem is that low rep lifting burns little calories (training volume is not much) but requires quite a surplus to recover. So, as your metabolism decreases with age, it tends to make you fat. After 40 anything below 8 reps is too low and most exercises should be done between 8-12 reps for big lifts and 12-15 reps for small lifts. Also, unless you need to demonstrate low rep strength, as long as you increase the weight in the bar, you will get stronger.