Nice advice above from Logan. My experience (at my current age of 51) has been better when I included the cardio daily and lifted lighter weights with more reps. My joints and muscles are past the stage where going heavy in the weight room is worth it.
For years my doc would encourage me to do the lighter weights/more reps after he gave me another cortisone injection, and talked about shoulder surgery. Since following his advice the shoulder is much better, and with some luck I may avoid surgery for many years (I hope).
Be careful about bulking up too much. There are few endeavors in life that require the mass that some body builders accomplish. If I could start all over at age 25 or so I'd focus on strength and flexibility instead of the bulk.
Think of all the athletes or friends you see after age 40 who become heavier than desired later in their lives. Their muscle did not mysteriously turn to fat, but during times of injury, or periods when they were less active, fat grew over their muscles. They now have the heavy weight that muscle is, plus the flab to carry around. Extra weight makes their heart work harder, their joints wear faster, and before they know it they have had knee and hip surgeries. They also become candidates for diabetes and other problems as they age.
Yes, I am impressed when I see the body builders when they are young and in shape. I admire the hard work that helped them get there, but where do you want to be 20 years from now? "Lean and strong" will keep you competitive in all aspects of life, including bowling, when others are broken down and taking meds to counteract other meds, etc.
