As we age, our bodies become less inclined to obey us and achieve the things we once found straightforward. However, all is not lost. With the proper determination and solid information, we can improve our bodies and create a future where we feel strong, flexible, and capable. This article examines the why and how of strength training after 40, providing tips and strategies to increase our strength as we age.
Why is Strength Training Crucial After 40?
As age catches up with us and we are drawn to a more sedentary lifestyle, the process of sarcopenia can begin to occur. This loss of muscle mass, sometimes hormonal or diet-related, can lead to difficulties in performing daily activities, balancing/avoiding falls, and weight gain due to a slower metabolism. Strength training helps us to counteract these natural but detrimental changes, as follows:
- Muscle loss prevention
Strength training slows this process significantly, in many cases reverse muscle loss, maintaining strength and muscle mass.
- Boosted metabolism
Because more muscle mass burns more calories / fat, even when at rest, building and maintaining muscle can promote an active metabolism to keep a healthy weight.
- Superior bone density
The act of strengthening and growing muscle applies stress to our bones. This is critical, stimulating them to grow stronger and helping to lower the risk of fractures and conditions like osteoporosis.
- Enhanced joint health
Stronger muscles protect and stabilise our joints, alleviating arthritis symptoms and reducing the chance of injuries.
- Increased mobility and balance
Strength training improves our balance and coordination as we work and strengthen key muscle groups to help maintain mobility and prevent dangerous falls.
- Mental and emotional wellbeing
It’s no secret that exercise boosts our mood, reduces stress, and enhances our cognitive function, all essential ageing factors.
- Reduced risk of chronic disease
Regular strength training has been proven to reduce the chances of chronic conditions like diabetes, heart disease, and certain cancers.
Types of Effective Strength Training Exercises
Body-Weight Exercises
Body-weight exercises are an excellent starting point for beginners and newcomers to strength training, as it is not easy to take on too much weight that can cause injuries, and the exercises can be adjusted to suit each individual. Consider:
- Push-ups
- Pull-ups
- Lunges
- Squats
Compound Movements with some form of resistance
Compound movements are highly effective at working multiple muscles at once. Consider:
- Deadlifts
- Squats
- Bench presses
Full-Body Workouts
Full-body workouts are the best way to hit all major muscle groups efficiently. Consider:
- Kettlebell swings
- Wall balls
- Renegade rows
Developing A Safe and Effective Training Plan
Nothing is more frustrating or de-motivating than incurring an avoidable injury early in the strength training process. Initially, the emphasis should be on starting slowly and building up. Consider:
- Start with lighter weights
- Focus on the correct form
- Set challenging but realistic goals
- Increase the intensity progressively
Best Practices and Precautions
- Avoid injuries
Although our bodies are incredibly adaptable and capable, it’s easy to injure ourselves by attempting too much too soon or performing training techniques incorrectly. If in doubt, seek professional advice on maintaining proper form and technique.
- Listen to your body
Don’t ignore telltale warning signs. Pay attention to unusual pain or weakness and adapt your workouts as required.
- Always cool-down
It’s tempting to skip this step when tired after a rigorous workout, but it’s a critical step that aids your body’s recovery. Just a few minutes of targeted stretching can make all the difference to your tired muscles and keep those aches, pains, and stiffness at bay
Final Thoughts: Monitoring Progress and Staying Motivated
We hope we’ve shown the importance of strength training for the over 40s, and how achievable it is to get started immediately. Reflect on your goals, discuss them with a trainer, and create a fitness routine targeting your weaknesses and needs.
- Use progress-tracking tools to monitor your progress and encourage improvement.
- Set incremental, tough-but-achievable goals
- Celebrate your milestones
- Refuse to give up
Don’t put it off any longer – take the first step today and watch how quickly you experience significant improvements. Always consult professionals like those at Movewell Health & Fitness for advice if necessary and consider engaging the services of a professional trainer who can help with everything from correct form to consistent progress and motivation.
Contact Movewell Health & Fitness Today
We pride ourselves on a dedicated collection of hand-picked trainers ready to help clients reach their potential and improve their overall health and fitness. At Movewell Health & Fitness, our team is committed to helping our clients achieve results and remain motivated to train with us. Why not call us at 0423 595 394 or email jason@movewellhealthandfitness.com.au and get the ball rolling today? It’s never too late to take the first steps towards a healthier, happier lifestyle.
