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Everyday Over 40 you're Getting Weaker. Do This!

Sanux Team

13 Apr 2024 — 5 min read

Photo by Centre for Ageing Better / Unsplash

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:

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!

Other Lifestyle Factors

While a well-designed resistance program is crucial, you also need to look at the complete lifestyle picture:

Nutrition

Ensuring you get enough high-quality protein, healthy fats, fruits, and veggies provides the raw materials for muscle repair and recovery. Good nutrition also supports overall health and injury prevention.

Sleep

During sleep, muscles recover and grow. Most adults need 7-9 hours per night for optimal health and training recovery.

Stress Management

Chronic stress can interfere with hormone levels, sleep, muscle recovery, and increase injury risk. Finding ways to regularly de-stress is vital.

Mobility/Flexibility

As we age, our joints and connective tissues tend to get tighter. Maintaining good mobility through stretching, foam rolling, and dynamic warm-ups can reduce injury risk and improve exercise performance.

The bottom line is that resistance training is absolutely essential for preserving function, independence, and overall health as we get older. However, you can't just consider the training piece alone. A comprehensive lifestyle approach that also emphasizes nutrition, recovery, stress management, and mobility will allow you to maximize the benefits of your resistance workouts for decades to come.

The case of Ernestine Shepherd

Meet Ernestine Shepherd, now think about your 86 years grandmother, yes Ernestine is 86 years old. Ernestine is an incredibly inspiring fitness icon who has defied age stereotypes. Here are some key facts about her:

She is currently 86 years old (born in 1936) and is one of the oldest female bodybuilders in the world.
Shepherd didn't start working out seriously until she was 56 years old. Prior to that, she was a sedentary woman and a former clerk.
In her 50s, Shepherd decided to get fit after becoming dissatisfied with her body and lifestyle. She hired a personal trainer and began lifting weights and following a healthy diet.
By age 71, she had grown so passionate about fitness that she earned her professional bodybuilding certification. She began competing in bodybuilding contests.
Some of her competitive achievements include winning the National and World competitions for bodybuilders over 60 years old.
Shepherd continues to maintain an incredibly toned and muscular physique through a lifestyle of weight training, running, and a disciplined diet high in egg whites, chicken, and vegetables.
Her fitness philosophy is "You have to be determined, dedicated, and disciplined to be a success." She works out for up to 4 hours per day.
Shepherd has written an autobiography titled "Ernestine's No-Nonsense Fitness Plan for Trailblazing 70s, 80s, and Beyond."
She serves as an inspirational example that you're never too old to transform your health, get fit, and pursue your passions like bodybuilding.

Ernestine Shepherd's story and achievements are a true testament to the possibility of building significant muscle and strength even in your later decades through dedication and hard work.

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