5 Rules of Strength Training for Over 40s

Date: Oct 26, 2017   

If you’re over 40 you should absolutely be doing some form of strength training. It is the best thing you can possibly do to improve long term health, and keep many of the “diseases of aging” at bay.

The exercise habits we set now will play a big role in how you stay active and healthy in our older years.

That said, you do need to make sure you’re staying safe, and healthy, so you can have a long and fruitful career strength training. Here we look at 5 rules for over 40s, to get the most from your training.

  1. Don’t get injured- When you’re over 40 you won’t recover as easily or quickly as you might have done 20 years ago. That makes it even more important to put safety first, and always work within your limits. If you’re unsure, hire a coach to teach you correct technique.
  2. Recover harder than you train- You don’t become stronger in the gym, you become stronger when you recover from training. This means you should put more focus on recovery than training; a good diet, good sleep, staying hydrated, and a solid base of low level exercise are key.
  3. Leave the ego behind- You don’t need to go chasing personal records every time you’re in the gym. There is no shame in not keeping up with the 25-year olds. See this as a long-term game, and stay in it for the long haul.
  4. Mobility is as important as strength- You should spend as much time working on mobility, stretching, and ensuring you move well, as you do getting stronger. Good mobility ensures you stay injury free, and can continue training long into the future.
  5. Muscle is your friend- The more muscle mass you hold, the stronger and healthier you will be as you get older. Focus on building muscle with moderate weights, rather than trying to set new one rep maxes.

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