#006 - Everyday Over 40 you're Getting Weaker. Do This!
As we get older, our bodies go through natural changes that can make everyday activities like carrying groceries or climbing stairs more challenging. One of the main culprits is the gradual loss of fast-twitch muscle fibers responsible for generating power and strength. However, with the right exercise approach, it's absolutely possible to rebuild muscle and maintain functional fitness well into your later years.
The Importance of Resistance Training
Numerous health organizations, including the American College of Sports Medicine, now recommend a combination of cardiovascular exercise and resistance training for older adults. Gone are the days of thinking weightlifting is just for bodybuilders or athletes. Resistance work is crucial for preventing age-related muscle loss, metabolic disorders, heart disease, and chronic inflammation.
For those over 40, prioritizing heavy resistance training is key to targeting and preserving fast-twitch muscle fibers. Full-body strength programs are ideal for those just starting out. As we age, proper form becomes even more important to prevent injury. Working with an experienced trainer can ensure you use good technique on every single rep.
Types of Resistance Training
There are several effective modalities for resistance training as we get older:
Weight Training
Using free weights like barbells and dumbbells allows you to overload your muscles from multiple angles. Compound lifts like squats, deadlifts, presses, and rows should be prioritized to work multiple muscle groups simultaneously. Weight training builds overall strength and muscle mass effectively.
Resistance Bands
Bands provide constant tension throughout movements, which can help increase muscle activation. They are low-impact, portable, and allow you to get stronger through full ranges of motion. Bands are a good option for those with joint issues.
Bodyweight Training
Moves like pushups, squats, and lunges use your own bodyweight as resistance. This allows you to train key functional movement patterns important for everyday life. Bodyweight exercises can be regressed or progressed easily based on your ability level.
While weight training tends to be most effective for pure strength and hypertrophy, any type of progressive resistance training can help maintain muscle as you age.
Programming Considerations
How you structure your resistance training program is just as important as the modality you choose. Here are some key variables to consider:
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Sets/Reps/Load
For general strength and muscle maintenance, the sweet spot for most over 40 is 2-4 sets of 8-12 reps with a moderately heavy weight. However, different rep ranges can be used strategically based on your specific goals.
Exercise Selection
Focus on compound exercises that work multiple muscle groups like squats, lunges, rows, presses, and deadlifts. These give you more "bang for your buck" compared to isolated moves. However, some isolation work can be included as well.
Training Frequency
Most over 40 can handle training a muscle group 2-3 times per week, with at least one day of rest in between sessions. Full body workouts 2-3 times weekly can also be effective.
Progression Models
Progressive overload by gradually increasing weight, reps, sets, or training density over time is key for continued results. This can be autoregulated based on how you feel each day.
Recovery Needs
Adequate protein intake, sleep, hydration, and managing lifestyle stress all become even more important for recovery as we get older. Don't overlook this piece!
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