Most of us understand that it’s a bad idea to roll back the car’s odometer and pretend everything’s still in perfect working order. What we sometimes have trouble admitting is that being “middle-aged” means it’s time to take inventory of which of our own parts are no longer in factory-fresh condition.

Nobody’s saying you need to give up the gym. The opposite, really. You need to keep training, but you also need to support that training with some tips, tricks, and hacks that will boost a recovery ability that just isn’t as quick as it used to be. Here’s where to start.

Recovery Tips for Over-40 Lifters

• Training Tips
• Nutrition Tips
• Lifestyle Tips

Training Tips for Recovery

You shouldn’t necessarily revamp your entire training program, but adjusting a few variables can definitely crank up your recovery. Better recovery means better performance when you train, since you’re going into each workout feeling fresher.

Improved recovery also means better results, since your body is better able to respond to the training stimulus and adapt by adding strength and muscle.

Rethink the “Need” for Muscular Failure

Grinding out a set until the bar doesn’t move an inch can be an intense highlight of any workout. However, hitting muscular failure comes with a physical price.

Reaching muscular failure also prolongs post-workout muscular fatigue, as well as neuromuscular fatigue. (1) When you dial up the intensity to that level, your body will demand a similar level of recovery.

Research has repeatedly shown that stopping sets before reaching failure can trigger the same degree of strength gains and muscle growth with a lower degree of cortisol (an inflammatory stress hormone), compared to taking sets to failure. (2)(3)(4)

Leaving a rep or two “in the tank” on each set might feel counterintuitive, especially if you’ve been training to failure ever since Frank the Tank tried to go streaking through the quad. If you can get over the mental hurdle, put yourself through a not-to-failure experiment for a few weeks and see if you notice the same results with less joint stress.

Volume vs. Intensity vs. Frequency

Every training plan has three fundamental components. The first is training volume — the sets and reps or how much you do in a workout. The second is training intensity — how close to muscular failure each set is performed or how hard you’re training. And the third is training frequency — how many times per week you train a given exercise or body part, or how often you train.

Manipulating those three factors will influence your training program and they will also determine how much general recovery you need. You can’t go full throttle on all three — doing a ton of very high intensity sets every day of the week — or you’ll burnout.

You can, at best, put the pedal down on just one at a time. It’s sometimes possible to increase two of those factors at the same time, but it needs to be used as a short-term approach to avoid overtraining.

For example, grease the groove training is highly effective because it relies on high frequency, low intensity, and low volume. Trying to train with high frequency and high intensity, such as heavy squatting every day, would require low volume (using 1-3 sets of 1-3 reps). And even then, it’s best-suited for a four to six week specialization phase rather than a prolonged, multi-month routine.

Take a look at your current training plan. Make sure you’re not pulling yourself in three directions at once. You can either train a lot or you can train super-hard or you can train very often. You can’t, sustainably, do all three at once.

Soreness Doesn’t Mean a Workout Worked

Delayed onset muscle soreness (DOMS) is that all-too-familiar muscular twinge that can rear its head a day or two after a hard training session. You often notice DOMS while doing something innocuous like lifting a leg into your pants or brushing your teeth.

That’s when those formerly targeted muscles enthusiastically speak up like the lost kids from “Beyond Thunderdome.” “‘Member this? Triceps from pushdowns. ‘Member this? Quads from leg press. ‘Member this? Abs!”

Some hardcore lifters actually take a sigh of relief when DOMS kicks in because they’ve accepted the old ‘no pain, no gain’ mantra as gospel. These gluttons for punishment almost demand to feel sore after a workout. Unfortunately for them, DOMS is not a necessary evil.

Research has shown no reliable connection between feeling post-workout muscle soreness and the productivity of a workout. (5) Not only can productive workouts sometimes deliver no muscle soreness but, more importantly, non-productive workouts can often lead to soreness.

Certain types of training and certain exercises — particularly using slow eccentric (stretching) phases and exercises with a deep stretch component — are shown to trigger more soreness than other training methods. Some people may actually be genetically predisposed to feel more soreness, regardless of their training. (6)

So if you’re regularly performing movements like incline curls, dumbbell flyes, or deep squats, you can expect to be sore whether or not your workout was productive overall.  While muscle tissue damage — the kind of damage which causes DOMS — can be one component of the growth stimulus, it’s not the only way to trigger muscle growth. (7)

Track your results objectively, whether it’s with a logbook or tape measure. More importantly, treat DOMS with less regard than more reliable, definable progress markers.

Mandatory Mobility

Most lifters in the gym like to do just that — lift weights. Hopping on a treadmill is often a low priority, while stretching or mobility drills are usually an even lower priority. But that type of narrow focus leaves gaps in your physical development by neglecting flexibility and joint mobility. It also misses an opportunity for restorative exercise, using the mobility session as a way to reduce any lingering aches and pains. (8)

Just like you change your car tires every 60,000 miles, or sooner depending on how much you use them, consider putting yourself through a mobility session every 48 hours… or sooner depending on how much you do.

You don’t need to feel overwhelmed when finding a mobility routine. You can see and feel benefits by emphasizing bang-for-the-buck movements that focus on your upper back (thoracic spine) and hips. Those are two zones that are notorious for causing issues — shoulder twinges, pinched traps, lower back pain, tight hips, etc.

“The world’s greatest stretch” is a good place to start. Because, really, if most personal trainers on the planet agree to label something “the world’s greatest,” it’s at least worth trying. You’d probably want to try the world’s greatest burger and you’ll likely enjoy a movie starring the world’s greatest actor. This is the same idea, only with a full-body mobility drill.

Perform two to five repetitions per side, after a general warm-up but before any weight training. This is a great way to target nearly every joint in your body, along with the majority of muscle groups. The cat/camel (sometimes called the cat/cow) is another relatively simple and very effective way to target your upper back and hips in just a few repetitions.

If you truly can’t bring yourself to do these yoga-looking movements, grab a very light dumbbell and do the Turkish get-up for two sets of two reps per side before each workout. That should appease any desire to “just lift weights” while still working on mobility from head to toe.

Nutrition Tips for Recovery

Just like an army marches on its stomach, a lifter gains with their stomach. Hopefully that’s with their stomach, and not on their stomach. Underestimating the importance of nutrition is probably the most common and most easily fixable mistake many people make.

A workout in the gym takes an hour or so, but nutrition is something that requires 12 to 16 hours of your attention every day — whether it’s knowing what to eat, what not to eat, or when to eat. With a few simple adjustments to your current diet plan, you can make sure you’re recovering from whatever you put yourself through in the gym.

Focus on Daily Protein Intake

Muscle protein synthesis — the rate at which your muscles repair and rebuild — is arguably the most important physiological factor when it comes to actually building muscle. (9) While hard training increases your body’s demand for muscle protein synthesis, you can support the process by, you guessed it, ample protein intake.

Protein-rich foods including meat, poultry, and dairy contain the amino acids your body “puts to work” building new muscle tissue. Without enough of this literal building block, you’ll be left spinning your wheels.

Aiming for roughly .75 grams of protein per pound of bodyweight has been shown to be an effective guideline. (10) For the sake of simpler mathematics, there’s no harm in rounding up. The time-tested call for “one gram per pound of bodyweight” has been a reliable, if sometimes hard to hit, target.

To reach this daily goal, plan on a generally equal split throughout the course of the day. While not necessarily inefficient or ineffective, overloading your protein into a single meal and filling in with additional protein-sparse meals can be impractical, and likely indigestible.

Every time you eat, be sure to have a serving of high-quality protein. Ideal sources are animal-based products including meat, eggs, poultry, fish, or dairy. Protein shakes can also be a convenient way to get a significant serving of protein quickly and relatively easily, especially for those with busy schedules who can’t necessarily cook, prepare, or pack three or more meals every day.

RELATED: Best Protein Powder

Have Your Workout Shake

Protein shakes aren’t necessary to see results, they can be incredibly useful under the right conditions. Just like barbells aren’t necessary to see results, but they, too, are incredibly useful under the right conditions.

When you train hard, you deplete your body’s glycogen stores and begin muscle breakdown. A workout shake containing protein and carbohydrates is an easy step toward kickstarting recovery as soon as possible.

Whether you grab a whey protein smoothie from your gym, mix up a shake in your own “blender bottle” on the way to the car, or walk from your garage gym into the kitchen for a legit high-protein blender bomb, it’s critical that you get quality nutrition into your body ASAP.

Research has repeatedly shown recovery benefits of a carb-protein mix shortly after, or sometimes before, training. (11)(12) Even something as simple as a large glass of chocolate milk, which is loaded with high-quality protein, has been shown to be beneficial. (13)

In terms of practicality and efficiency, workout shakes have a leg up on solid foods, both in terms of easier digestion and simplicity. Not too many people want to go to town on a Tupperware full of chicken breast and rice in the locker room or in their car, but a protein and carb shake couldn’t be much easier.

Supplement Wisely

It’s the 21st century. Sport supplements have come a long way from desiccated liver tablets and overhyped, underdosed nonsense (even though, unfortunately, you can still find both of those being sold today).

To maximize recovery between training sessions, consider strategic supplementation with science-backed ingredients. As a gray-haired lifter, that means nutrients like collagen for the joints (plus some nice skin and hair benefits) and creatine which has been shown to benefit everything from strength and recovery to brain health. (14)(15)

Staples like vitamin D and fish oil should also be on your radar for consideration, as both have been shown to have myriad benefits for overall health.(16)(17) Improving your recovery from weight training is one thing; improving your overall health is another, arguably more foundational, priority.

Some lifters become begrudgingly set in their ways, seeming to flaunt a sense of misguided superiority over not taking any supplements. “Those helpers? Oh, I don’t use those.” Ultimately, that approach only shoots yourself in the foot by deliberately overlooking a verifiably beneficial addition to your nutrition plan.

In the training world, you don’t win bonus points for making things unnecessarily difficult for yourself. Electricity has been around for more than 150 years and, odds are, you turn the lights on in your gym. It’s okay to rely on modern sports science for research-based supplements that can improve your health, recovery, and results.

Lifestyle Tips for Recovery

The things you lift and the things you eat are still only part of the recovery picture. There are a few additional steps you can implement into your regular routine that can boost overall progress.

Sleep: Quality Over Quantity

It’s easy for researchers to recommend “sleeping at least eight hours per day.” What’s not easy is to actually follow-through on that advice when you’ve got overtime at work, kids to put to bed (or kids to expect home by curfew), late-night arguments with your partner about paying the bills, and a dozen other factors weighing on your mind.

The data is fairly conclusive. Getting seven or more hours of mostly uninterrupted sleep each night can help with strength, muscle mass, recovery, overall health, hormone production, and a number of other health markers. (18)(19)

Unfortunately, that data only goes so far when it’s 1:26 a.m. and you’re staring at the ceiling because your brain wants to remember the name of the Lone Ranger’s nephew’s horse. (It was Victor).

Rather than overfocusing on how many hours you sleep each night, even though it’s irrefutably important, you can focus on steps to improve your sleep quality, sometimes called “sleep hygiene.” This includes things like creating a dark room by covering any windows with blackout curtains, considering effective non-prescription sleep aids like ZMA (zinc-magnesium) or melatonin, cutting off caffeine by mid-afternoon, using white noise like a fan, and making your bedroom relatively cool.

One final sleep hygiene tip, and likely the most challenging for some, is avoiding electronics for at least one hour before bed. (20) No scrolling on the phone, no reading on the tablet, nothing that creates “blue light” — a particular wavelength of light that essentially tells your brain, “It’s daytime, so don’t go to sleep yet.”

While you may not have total control over your sleeping hours, you can set yourself up for sleeping success by practicing good hygiene.

Learn to Love Contrast Showers

Speaking of hygiene, you (hopefully) shower off after a hard workout. If so, you’re perfectly set up for a relatively low effort technique that can reduce muscle soreness, improve overall recovery, and maybe even boost your immune system. (21)(22)(23)

Alternating hot water with cold water during a standard shower has been shown to provide all of those benefits — reduced muscle soreness, improved post-workout recovery, decreased perception of fatigue, and more.

You don’t need to alternate between Johnny Storm and Jack Torrance, but switch between a noticeably hotter than normal temperature (within a safe and tolerable range) and a distinctly colder than normal temperature. Do your best to maintain a normal, or deeper than normal, breathing pattern.

Hold each temperature for at least 30 seconds, or 15 to 20 slow, deep breaths. Ideally aim for approximately 90 seconds, or roughly 50 slow, deep breaths and eventually work up to three or four “rounds” at each temperature. It can definitely take some getting used to, but you’re likely to notice the fatigue-reducing benefits almost immediately.

Active Recovery Sessions

This potential solution might technically be better suited for this article’s “Training” section, except for the fact that, if it’s done right, it’s not actually training. Active recovery is a general term for sub-maximal exercise performed on “rest days” that can stimulate overall recovery rather than tapping into the body’s already taxed energy supply. (24)

Active recovery could be taking a 30-minute walk, playing nine holes of golf, doing an online yoga class, or performing a light weight, low volume, low intensity workout. Just be careful with that last one.

Any type of weight training must be low intensity and relatively low volume in order to stimulate recovery. If you think you’ll have trouble reeling it in, either don’t tempt yourself or stick with only bodyweight exercises. For the majority of experienced lifters, basic bodyweight training will be relatively low intensity as long as you avoid reaching failure. So go ahead and knock out some push-ups and lunges.

Active recovery is different from passive recovery because you’ve reframed a “rest day” as a “recovery day.” If you can boost your overall recovery, increase blood flow, and improve mobility by doing something, instead of doing nothing, seize the opportunity.

Get to the Doctor

This is likely the least popular piece of advice in the list. You’re probably overdue for a doctor’s checkup. If you’re not, excellent. Stay on schedule. But the reality is, when you’re over 40, the yearly check-in with your primary is a bare minimum.

Find a reputable cardiologist to keep tabs on your ticker. Possibly look into a qualified endocrinologist, since men’s and women’s hormones are naturally decreasing by this age, whether it’s the start of andropause or menopause.

Monitoring basic bloodwork and cardiovascular health will help you set up an appropriate training and nutrition plan. More relevant to lifters, it’s time to finally diagnose any problematic joint pain that you’ve been “tolerating” for far too long.

Whether it’s a chronic shoulder issue, cranky knee, or troublesome ankle, it’s time to have it looked at by an expert and treated properly  — even if it means a few weeks of physical therapy and a temporarily altered gym routine.

Putting out these smoldering fires before they become raging infernos is just good long-term planning, and you do want to keep lifting for the long-term, right?

“Act Your Age” Isn’t an Insult

You can dye the hair, Botox away the wrinkles, and take any other cosmetic steps to try not looking over-40. Your body still knows how long it’s been around and it’ll remind you when you train, and after you train. The sooner you start treating your body with the respect it deserves (or maybe even a little more than you think it deserves), the sooner you can align all your systems toward getting serious results while avoiding unnecessary, self-inflicted obstacles.

References

1. Refalo, M.C., Helms, E.R., Hamilton, D.L. et al. Influence of Resistance Training Proximity-to-Failure, Determined by Repetitions-in-Reserve, on Neuromuscular Fatigue in Resistance-Trained Males and Females. Sports Med – Open 9, 10 (2023). https://doi.org/10.1186/s40798-023-00554-y
2. Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of sport and health science, 11(2), 202–211. https://doi.org/10.1016/j.jshs.2021.01.007
3. Izquierdo, M., Ibañez, J., González-Badillo, J. J., Häkkinen, K., Ratamess, N. A., Kraemer, W. J., French, D. N., Eslava, J., Altadill, A., Asiain, X., & Gorostiaga, E. M. (2006). Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. Journal of applied physiology (Bethesda, Md. : 1985), 100(5), 1647–1656. https://doi.org/10.1152/japplphysiol.01400.2005
4. Davies, T., Orr, R., Halaki, M., & Hackett, D. (2016). Effect of Training Leading to Repetition Failure on Muscular Strength: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(4), 487–502. https://doi.org/10.1007/s40279-015-0451-3
5. Flann, K. L., LaStayo, P. C., McClain, D. A., Hazel, M., & Lindstedt, S. L. (2011). Muscle damage and muscle remodeling: no pain, no gain?. The Journal of experimental biology, 214(Pt 4), 674–679. https://doi.org/10.1242/jeb.050112
6. Hubal, M. J., Devaney, J. M., Hoffman, E. P., Zambraski, E. J., Gordish-Dressman, H., Kearns, A. K., Larkin, J. S., Adham, K., Patel, R. R., & Clarkson, P. M. (2010). CCL2 and CCR2 polymorphisms are associated with markers of exercise-induced skeletal muscle damage. Journal of applied physiology (Bethesda, Md. : 1985), 108(6), 1651–1658. https://doi.org/10.1152/japplphysiol.00361.2009
7. Damas, F., Libardi, C. A., & Ugrinowitsch, C. (2018). The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. European journal of applied physiology, 118(3), 485–500. https://doi.org/10.1007/s00421-017-3792-9
8. Page P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy, 7(1), 109–119.
9. Witard, O. C., Bannock, L., & Tipton, K. D. (2022). Making Sense of Muscle Protein Synthesis: A Focus on Muscle Growth During Resistance Training. International journal of sport nutrition and exercise metabolism, 32(1), 49–61. https://doi.org/10.1123/ijsnem.2021-0139
10. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
11. Goldstein, E. R., Stout, J. R., Wells, A. J., Antonio, J., Vasenina, E., & Fukuda, D. H. (2023). Carbohydrate-Protein drink is effective for restoring endurance capacity in masters class athletes after a two-Hour recovery. Journal of the International Society of Sports Nutrition, 20(1), 2178858. https://doi.org/10.1080/15502783.2023.2178858
12. Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports medicine (Auckland, N.Z.), 45(1), 111–131. https://doi.org/10.1007/s40279-014-0242-2
13. Amiri, M., Ghiasvand, R., Kaviani, M. et al. Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials. Eur J Clin Nutr 73, 835–849 (2019). https://doi.org/10.1038/s41430-018-0187-x
14. Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. The British journal of nutrition, 114(8), 1237–1245. https://doi.org/10.1017/S0007114515002810
15. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z
16. Zhang Y, Fang F, Tang J, Jia L, Feng Y, Xu P et al. Association between vitamin D supplementation and mortality: systematic review and meta-analysis BMJ 2019; 366 :l4673 doi:10.1136/bmj.l4673
17. Ghasemi Fard, S., Wang, F., Sinclair, A. J., Elliott, G., & Turchini, G. M. (2019). How does high DHA fish oil affect health? A systematic review of evidence. Critical reviews in food science and nutrition, 59(11), 1684–1727. https://doi.org/10.1080/10408398.2018.1425978
18. Knowles, O. E., Drinkwater, E. J., Urwin, C. S., Lamon, S., & Aisbett, B. (2018). Inadequate sleep and muscle strength: Implications for resistance training. Journal of science and medicine in sport, 21(9), 959–968. https://doi.org/10.1016/j.jsams.2018.01.012
19. Auyeung, T. W., Kwok, T., Leung, J., Lee, J. S., Ohlsson, C., Vandenput, L., Wing, Y. K., & Woo, J. (2015). Sleep Duration and Disturbances Were Associated With Testosterone Level, Muscle Mass, and Muscle Strength–A Cross-Sectional Study in 1274 Older Men. Journal of the American Medical Directors Association, 16(7), 630.e1–630.e6306. https://doi.org/10.1016/j.jamda.2015.04.006
20. Tähkämö, L., Partonen, T., & Pesonen, A. K. (2019). Systematic review of light exposure impact on human circadian rhythm. Chronobiology international, 36(2), 151–170. https://doi.org/10.1080/07420528.2018.1527773
21. Vaile, J. M., Gill, N. D., & Blazevich, A. J. (2007). The effect of contrast water therapy on symptoms of delayed onset muscle soreness. Journal of strength and conditioning research, 21(3), 697–702. https://doi.org/10.1519/R-19355.1
22. Bieuzen, F., Bleakley, C. M., & Costello, J. T. (2013). Contrast water therapy and exercise induced muscle damage: a systematic review and meta-analysis. PloS one, 8(4), e62356. https://doi.org/10.1371/journal.pone.0062356
23. Buijze, G. A., Sierevelt, I. N., van der Heijden, B. C., Dijkgraaf, M. G., & Frings-Dresen, M. H. (2016). The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PloS one, 11(9), e0161749. https://doi.org/10.1371/journal.pone.0161749
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The post 11 Recovery Tips for Over-40 Lifters appeared first on Breaking Muscle.

If you’re checking the 40 or above age bracket on doctors’ forms, right before that doctor says, “You really should get more exercise,” you need to approach the gym with a few rules in mind. Not to be a buzzkill, but you can’t train like a 20-something because you don’t recover like a 20-something.

That certainly doesn’t mean Gen-Xers in the gym (Gym Xers?) are as delicate as the splinter-laden seesaws that used to be on the playground. You’re not stuck with light weight machine-based training or water aerobics, but you need to follow a few guidelines to get results with less pain. Here’s what to know about getting fit when you’ve got decent mileage on the chassis.

Over 40 Training Guide

• Why Age Matters
• “Age Appropriate” Training Principles
• Tips for Nutrition and Recovery
• Sample Workout Plan

Why Age Matters

The years eventually pile up on everyone and force change. Whether it’s Jennifer Grey going from an “it girl” to “who’s that girl?” or Green Day moving from punk rock revolution to Broadway musical, what matters most is acknowledging and accepting that everyone does, eventually, grow up. Just as sure as you can count on your favorite ’80s flick being resurrected as a weak remake, you can count on your body adapting to the added years. And, in both cases, it happens whether or not you want it to.

As you get older, wear and tear will eventually affect you whether it comes from lifting weights, playing tennis, working manual labor, or basic day-to-day activities. If you want to continue performing any of those activities for the long haul, it’s critical that you approach them with some kind of plan in mind.

However, this isn’t a proverbial (let alone literal) death sentence. It simply means that, if you want to begin weight training and other forms of exercise, you need to take a well-thought-out approach that will let your current body carry out the necessary pursuits.

Particularly when it comes to weight training, research suggests that muscular recovery takes longer as a person ages. (1) So your weekly weight training plan needs to accommodate a slightly longer recovery period between sessions.

A relatively older body also doesn’t respond to volume or intensity the same way a younger body responds, so you need to establish a more carefully calculated approach to sets, repetitions, and load (weight). (2)

Lastly, if you’re coming in to the gym with any pre-existing injuries or conditions — which, of course, were totally caught early because you’ve gotten the classic full medical check-up before starting a training routine — those issues will directly impact the exercises you can or cannot (and should or should not) do. You might have your heart set on benching 315, but if you’ve lived with a torn rotator cuff since college, the lift probably isn’t in the cards.

Training for the Over 40 Beginner

There are plenty of successful competitive bodybuilders, powerlifters, Olympic weightlifters, and CrossFit athletes in their 40s, 50s, and beyond. That should indicate a clear sign that you can and should participate in some type of weight training at any age. But unless your actual goal is to compete in a specific strength sport, you’ll be best served by taking a wider outlook on how you plan your training program.

Remember in the early ‘90s when a new sport called “mixed martial arts” appeared on the scene? It highlighted what happened when a kickboxer fought a wrestler or a karate practitioner tussled with a taekwondo expert.

What eventually became obvious (over sequential MMA events and, inevitably, over the years) was that hyper-focusing on one single avenue of training limited overall development. The best modern-day mixed martial artists aren’t just a master of a single fighting style — they’re excellent at a few forms of combat.

To safely and effectively start training as a mature lifter, you must adopt that same well-rounded mindset. Train like a mixed martial artist. More specifically, don’t come into the training world expecting to train “like a powerlifter,” or “like a bodybuilder,” or any other relatively narrowed lens unless you have intentions of competing in a particular strength sport. But the odds are you don’t; you’re probably just here to get in shape. Here’s how you’ll get it done.

Choose The Right Exercises

Generally speaking, when it comes to picking your exercises, forget anything you’ve heard about “must-do” movements. The powerlifting big three — back squat, bench press, and conventional deadlift — are often touted as “the way” to build a base of size and strength. That’s well-intentioned advice but inapplicable and unnecessary for the over-40 crowd.

While there’s nothing inherently wrong with those three specific exercises, they’re not overwhelmingly more effective than, say, front squats, overhead presses, and trap bar deadlifts. Again: If you’re not going to be a competitive powerlifter, you’re not limited to training like a competitive powerlifter.

Choosing a variety of multi-joint and single-joint exercises will efficiently target your entire body without neglecting or over-emphasizing anything. Be sure to incorporate a range of equipment like barbells, dumbbells, cable pulleys, machines, resistance bands, kettlebells, and any useful gear you find in the gym. This can help reduce potential overuse pattern injuries compared to performing the same five exercises for months.

Most importantly, don’t force-feed your body any exercise that doesn’t mesh with your pre-existing joint issues. Suppose you have long legs for your height. In that case, you may be more comfortable performing sumo deadlifts instead of using a closer, conventional stance, even though Internet meme culture will try to convince you that sumo deads are a lesser choice.

Sets and Reps

A popular old school mindset used to advocate throwing everything plus the kitchen sink into a training session. The goal was to thoroughly breakdown the muscle fibers and dig a deep trench of fatigue that “should” later be filled in with an abundance of new muscle tissue. However, a moderate workload can stimulate muscle and strength gains more efficiently than a super-high volume plan that blasts every body part with multiple exercises for a half-dozen sets of each movement.

The specific exercises will play a factor in determining adequate volume for each movement. For example, you typically wouldn’t perform a deadlift for sets of 20 reps because cardiovascular conditioning and low back fatigue would become the limiting factor before other target muscles.

Generally speaking, six to 10 sets of five to 12 reps per body part per week is an effective place to start. (3) Ideally, this would be split into multiple movements across multiple weekly training sessions. Relatively larger body parts like your back and legs could necessitate the higher end of the workload. Smaller body parts like biceps or abdominals can be sufficiently trained with a lesser amount of direct training.

For example, you might perform five sets of lat pulldowns and three sets of cable curls on Monday, followed by five sets of rows and three sets of dumbbell curls on Thursday. Or you could train “back and biceps” one day per week and tackle three to four sets of deadlifts, rows, chin-ups, followed by two or three sets of preacher curls and hammer curls.

As a very general rule, strength-focused lifts that let you load relatively heavier weights are effective when trained with three to five sets of four to six reps. Exercises that aren’t conducive to heavy loading, like many single-joint movements, can be more effectively trained with two to four sets of eight to 12 reps.

How Heavy, How Hard?

Due to a relatively reduced capacity to recover, don’t turn the dial up to 11 in any particular training session. You want to make it through your workout and walk out of the gym feeling successful, not beaten down.

Avoid taking too many (if any) sets to complete muscular failure. Pushing to failure too often can potentially compromise technique, which can invite injury. It also increases overall recovery demands while providing little to no extra stimulus for building size or strength. (4)

Similarly, the weight used for any set should allow you to reach your target rep range with solid form. Struggling to complete a set whenever needed is fine; compromising your form and cheating the movement to get an extra rep or two is a high-risk/low-reward idea.

How Many Days Per Week?

Many people spend 40 to 50 hours per week working. Add in a daily commute, time with family, and maybe even a little time to eat every day, and your schedule can quickly become too crowded for the gym. Making time to train is one of the biggest hurdles you’ll need to overcome before you even touch a weight.

Rather than overwhelm your week by trying to fit five or more workouts into an already crowded schedule, consider starting with three weight training sessions per week. When properly programmed, and paired with a little non-gym activity, that can be a highly effective approach.

Rather than training just one or two body parts per day, which would require at least five training days to target your entire body, consider following an upper/lower split, a push/pull/legs plan, or a full-body training routine to set up more efficient training within the framework of three sessions per week.

On any non-lifting days, you can perform short conditioning workouts or some type of cardio training to complement the gym sessions. By staying active throughout the week, you’ll burn a few extra calories and improve your cardiovascular health. In fact, when performed as part of a comprehensive program, doing some type of cardio exercise for as little as three hours (total) per week has been associated with a reduced mortality risk. (5)

Combine that with research indicating that weight training for 60 minutes per week (a bare minimum target) is also associated with reduced mortality risk, and it’s clear why the doctor keeps harping on you to start exercising. (6) If you’re active more days of the week than not, you’ll be moving in the right direction in terms of health, physique, and performance.

Nutrition and Recovery Tips

If going to the gym was all it took to get into great shape, well, it would be a lot easier for everyone to get into great shape. However, training is only one part of the puzzle. Just like Ferris had Sloane and Cameron, your training needs support from good nutrition habits and recovery methods.

Nutrition

Once you’ve made the decision to begin training, you’ve also made the decision to support that training with a goal-focused nutrition plan. They’re linked. Otherwise, you’ll end up wasting time and energy because you won’t be able to capitalize on the fat-burning, muscle-building training stimulus.

Whether your goal is to drop some body fat or pack on more lean muscle, it’s important to pay attention to your protein intake (the critical building block for muscle tissue), monitor your total calories, and adjust on a weekly or biweekly basis according to results.

There are countless specific nutrition plans available, with varying degrees of effectiveness. If you can adhere to a handful of tips, you’ll be able to stay on course.

• Drink as few calories as possible — This includes fruit juice, soda, high-sugar coffee drinks, and alcohol.”Liquid calories” often add up quickly and sneakily, which can be a deal-breaker if you’re trying to shed some pounds.
• Drink more water — Inconceivable, right? Drink water to improve your health. It’s still worth repeating. Proper hydration can improve everything from your blood pressure to your in-gym performance. (7) Get a half-gallon jug and finish it every day.
• Have high-quality protein every time you eat — Carbohydrates and fats can be very important nutrients to fuel performance in and out of the gym. However, ample protein from quality sources is the only way to build more muscle tissue. Aim for .75 to one gram of protein per pound of body weight. (8)
• Eat fresh, home-cooked food more than you eat out — Consider this the “pack a lunch, don’t hit the drive-thru” rule. Highly processed foods have been associated with higher saturated fat, higher sugar, and increased body fat gain compared to less processed foods. (9)(10) 

Recovery

Train all you want, but without ample recovery, you won’t get any closer to your goals. As a slightly older lifter, you’ll benefit from focusing on general recovery methods to support your training efforts. (1)

One of the most efficient ways to improve your daily recovery is to improve your sleep quality and, as best as possible, sleep quantity. Poor sleep habits have been shown to negatively impact hormone levels, strength levels, and lean muscle mass. (11)

Another overlooked recovery booster is going for a walk. Daily or frequent walks have been shown to improve cardiovascular health and fat loss. (12) Walk the dog, walk your kids to the bus stop, walk the grandkids to the playground, whatever gets the job done.

If you start your training plan and feel like it’s still too much to handle, consider swapping one workout day for a day of exercise “snacks.” These brief mini-sessions, lasting less than five minutes each, can be used either as a cardio alternative or for strength training. When done consistently, this can boost cardiovascular fitness. (13)

When you apply this throughout-the-day method to strength training exercises, it’s known as “greasing the groove” and it can be an excellent way to improve exercise technique, build strength, and trigger muscle growth. It’s most commonly applied to bodyweight exercises like push-ups or pull-ups, but it can be performed with weighted movements as well.

Mobility

If you’ve started calling your ankles, knees, and wrists “Snap, Crackle, and Pop” because of the constant noises they make, it’s probably time for some mobility work. Whether it’s a few minutes of simple stretching, an online yoga class, or some time spent on a foam roller, you can significantly reduce the general aches and pains by treating mobility work with a bit of attention.

Mobility training could technically be considered an adjunct to recovery, since it can enhance general blood flow, improve flexibility, and reduce post-workout soreness. Whichever way you want to categorize it, make sure it’s on your weekly to-do list.

Don’t want to spend an entire session on mobility drills? Then try starting every weight training workout with two or three reps of the Turkish get-up. That’s one “hack” to finding out exactly where your body needs work since it’s a total-body movement that involves your ankles, knees, hips, core, elbows, shoulders, and upper back in a single go.

Sample Workout Plan

You need some strength work, and some muscle-building work, and some conditioning, and some mobility training. Fortunately, you don’t have to do everything in every workout. Plan on hitting the gym three days per week, alternating between two basic full-body workouts. Save one or two additional days for cardio/conditioning sessions and plug them in according to your schedule.

The only rule with this workout design is to not perform the same type of workout two days in a row. For example, a weight training workout can be followed by a rest day or a cardio/conditioning day, not another weight training workout.

The details of the program (exercises, sets, and reps) can be adjusted according to your specific goal, but this is an effective “all-around” starter program to become acclimated to consistent training.

Weight Training Workout One

Rest two minutes between sets of the first exercise. Rest 45 to 60 seconds between sets for other exercises.

• Front Squat with Straps 4 x 6
• Seated Cable Row 3 x 12
• Standing Dumbbell Shoulder Press 3 x 12
• Triceps Pushdown 2 x 10
• Reverse Crunch 2 x 20

Weight Training Workout Two

Rest two minutes between sets of the first exercise. Rest 45 to 60 seconds between sets for other exercises.

• Trap Bar Deadlift 4 x 6
• Lat Pulldown 4 x 10
• Incline Dumbbell Press 4 x 10
• Incline Dumbbell Curl 2 x 10
• Bear Plank 3 x 20 seconds

Cardio/Conditioning Workout One

Perform the following as a complex — perform one set of each exercise with no rest between movements. Rest 90 seconds after the final exercise before repeating the entire sequence. Use the same barbell and the same weight for each exercise.

• Bent-Over Barbell Row 4 x 6
• Romanian Deadlift 4 x 6
• Upright Row 4 x 6
• Front Squat 4 x 6
• Overhead Press 4 x 6
• Back Squat 4 x 6

Cardio/Conditioning Workout Two

Complete the farmer’s walk. Follow with a regular, plain ol’, unweighted walk either immediately or later in the day.

• Farmer’s Walk 3 x 100 feet
• Walk 30 minutes

Welcome to the First Day of the Rest of Your Life

The Kurgan was wrong. It’s definitely not better to burn out than to fade away. Fortunately, with the right approach, you don’t have to do either. Whatever prompted you to start hitting the gym — whether it was a health scare, a little grandbaby you want to see get married some day, or just a desire to look great at your 30th high school reunion — follow the plan and you just might feel like you’ve gone back in time.

References

1. Fell, J., & Williams, D. (2008). The effect of aging on skeletal-muscle recovery from exercise: possible implications for aging athletes. Journal of aging and physical activity, 16(1), 97–115. https://doi.org/10.1123/japa.16.1.97
2. Foster, Carl & Wright, Glenn & Battista, Rebecca & Porcari, John. (2007). Training in the aging athlete. Current sports medicine reports. 6. 200-6. 10.1007/s11932-007-0029-4.
3. Borde, R., Hortobágyi, T., & Granacher, U. (2015). Dose-Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 45(12), 1693–1720. https://doi.org/10.1007/s40279-015-0385-9
4. Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of sport and health science, 11(2), 202–211. https://doi.org/10.1016/j.jshs.2021.01.007
5. Coleman, Carver & McDonough, Daniel & Pope, Zachary & Pope, C.. (2022). Dose-response association of aerobic and muscle-strengthening physical activity with mortality: a national cohort study of 416,420 US adults. British Journal of Sports Medicine. bjsports-2022. 10.1136/bjsports-2022-105519. 
6. Momma H, Kawakami R, Honda T, et alMuscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studiesBritish Journal of Sports Medicine 2022;56:755-763.
7. Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
8. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
9. Poti, J.M., Braga, B. & Qin, B. Ultra-processed Food Intake and Obesity: What Really Matters for Health—Processing or Nutrient Content?. Curr Obes Rep 6, 420–431 (2017). https://doi.org/10.1007/s13679-017-0285-4
10. Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., Chung, S. T., Costa, E., Courville, A., Darcey, V., Fletcher, L. A., Forde, C. G., Gharib, A. M., Guo, J., Howard, R., Joseph, P. V., McGehee, S., Ouwerkerk, R., Raisinger, K., … Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of AD Libitum Food Intake. Cell Metabolism, 30(1). https://doi.org/10.1016/j.cmet.2019.05.008 
11. Auyeung, T. W., Kwok, T., Leung, J., Lee, J. S., Ohlsson, C., Vandenput, L., Wing, Y. K., & Woo, J. (2015). Sleep Duration and Disturbances Were Associated With Testosterone Level, Muscle Mass, and Muscle Strength–A Cross-Sectional Study in 1274 Older Men. Journal of the American Medical Directors Association, 16(7), 630.e1–630.e6306. https://doi.org/10.1016/j.jamda.2015.04.006
12. Serwe, K. M., Swartz, A. M., Hart, T. L., & Strath, S. J. (2011). Effectiveness of long and short bout walking on increasing physical activity in women. Journal of women’s health (2002), 20(2), 247–253. https://doi.org/10.1089/jwh.2010.2019
13. Jenkins, E. M., Nairn, L. N., Skelly, L. E., Little, J. P., & Gibala, M. J. (2019). Do stair climbing exercise “snacks” improve cardiorespiratory fitness?. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 44(6), 681–684. https://doi.org/10.1139/apnm-2018-0675

Featured Image: wavebreakmedia / Shutterstock

The post How to Start Training if You’re Over 40 appeared first on Breaking Muscle.

But then, you got a little older and developed a few aches and pains “out of nowhere”. It was somewhat freeing to swing open the gym doors, perform a bare minimum warm-up, and pile plates onto the bar while throwing caution to the wind. Things are a little different now.

It’s time to train like you’re 40 (or older). That doesn’t mean you need to join the Silver Sneakers group exercise class, but you’ll need to assess your recent progress, consider your overall health, and maybe even adjust your goals.

Editor’s Note: The content on Breaking Muscle is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

A New Outlook After 40

If you’ve been lifting for more than a few years, you’ll have maybe noticed the need to avoid a few exercises, lessen the loads, and work around some achy joints.

The mileage has started to set in from all those years of heavy lifting. You may find yourself talking about the heyday of your record lifts, how big you used to be, and how “kids these days” don’t know what they’re doing.

You’re just fooling yourself if you don’t realize you’ve crossed into new territory. If you crave longevity, functioning knees and shoulders, and still want to make appreciable progress towards having a great physique, you need to adopt a different mindset than you had 20 years ago.

Ask yourself these questions:

1. How much progress have you really made in the last six months? Or the past year? How about over the last five years?
2. After a workout, do you feel tired but good, or are you limping out of the gym with joint pain?
3. When you’re in the gym, are you trying to be the big man on campus and serve your ego or are you just trying to gain some muscle, drop some fat, and build some strength?

It’s important that you answer honestly because it will help define where you currently stand, where you’re going, and if you’ll get there.

There are a few factors that can have a huge influence on your results. If you started out young and had rapid gains, it’s most likely not going to be as easy at this point. You’ve probably built a lot of muscle early on and your system is more or less “used to” the type of hypertrophy training you’ve been performing.

Your hormones also go through a natural decline as you age, but that too can depend on a host of factors such as sleep quality, weight gain, stress levels, and activity levels. (1) But do not despair. There is hope for you yet.

If you’re new to hypertrophy-style training then, no matter your age, you’ll reap some pretty substantial gains in muscle since your body has never undergone such a program.

With that said, hypertrophy training requires a shift in perspective as opposed to that of pure strength or power training. With the latter, the concern is placed on numbers. Percentages of one-rep maxes, rep goals, and a careful eye to keep those numbers moving up. Hypertrophy, on the other hand, does take strength progression into consideration somewhat, but it is much more focused on achieving fatigue and recruiting (stimulating) more muscle fibers.

Many strength and power athletes are less concerned with their muscle size and more focused on lifting a big weight from point A to point B. Training for muscle mass, conversely, should be less focused on lifting big weights and more focused on training the body in a particular way to grow more muscle.

10 Rules to Build Muscle After 40

What’s a plan without a few ground rules? You may scoff at the idea that you’ll need to change anything at all. ‘All I need to do’, you think, ‘is train harder, eat more, and take more supplements.’

But remember those three important questions? If you answered them honestly, then you know you need to read on.

Be clear about your goals and expectations.

Write out what you currently want out of training and formulate realistic expectations. If you’ve wanted to build 24-inch pythons since the ‘80s but you’re hovering right around the 17-inch mark, it’s time to re-evaluate.

Think long-term.

By this age, you should have a pretty good idea about how you want to live the next phase of your life in and out of the gym. Workouts that have you limping around the office or a back too sore to pick up your kids may not be the best choice.

Patience.

Patience is one of the most powerful tools you can possess, but the trick is to actually put it into practice. Don’t be in a rush to reach your new goals. You have time. 

If it’s broken…

You may have once easily worked through beat-up shoulders or knees without much consequence. You’d just slap some muscle rub on it and get lifting. Now, the same approach may leave you sidelined for weeks or months. Never be afraid to ditch an exercise if it (literally) hurts more than helps.

Pay closer attention to your body.

Years ago, you may have trained before you were fully recovered from the previous workout or worked some body parts more often than others. As you age, you should be more connected to what’s going on with your body and treat it accordingly. Recovery is a tool, not a nuisance.

Learn to love lighter weight and strict form.

With a new perspective will come some old allies. To give your joints a break, you might be lifting a little lighter, but that means it’s the perfect time to practice impeccable form. Make it your new religion. Also, bumping your reps into the 10 to 15 range doesn’t mean they’ll be easy. You still need to apply intensity and shoot for muscular failure.

Don’t be too easy on yourself.

Turning 40 isn’t a green light to take it easy and opt for the 2.5-pound dumbbells while bragging about how awesome you once were. You’re still well-capable of getting through some intense and productive workouts, so don’t let yourself off too easily.

Cut out the fluff.

If you’re an experienced lifter, there’s likely been a fair share of fluff exercises that you just “had to” do. Whether it was something everyone else was doing or a new trick you saw in a magazine (remember those?), a lot of that stuff can be cut out. Just use the necessities, not the fads.

Don’t be a follower.

Social media is an SOB. It’s not low on crazy feats of strength and look-at-me exercises. Leave the high risk, ego-inflating trends to the TikTok generation.

Record. Record. Record.

If you’re not keeping a training log, start. Jot down exercises, sets, reps, weight used, and anything else you think might be important. You can’t build your house without keeping track of your plan.

The Right Exercises for More Size and Less Pain

Now let’s take a look at a few movements that might be doing more harm than good, even though they’ve been mainstays in the past. Don’t worry, though. You’re not doomed to trade beloved barbells for “safer” machines, start and end every workout with boring cardio, or make trips to the physical therapist for basic maintenance.

Squat

One of the most popular exercises of all time, the squat — front, back, or Zercher — is the unofficial grand marshal of leg mass. Unfortunately, it’s also made plenty of knees and backs suffer along the way. With too many bouts of pain, it’s then (maybe unfairly) thrown on the bad-for-you pile.

There may be a little bit more at play here than just a “bad exercise.” Ankle mobility is a problem with many whose knees cry out on every rep. With poor ankle mobility comes an unstable base which leads to painful knees and an overstressed lumbar spine. (2)

The Fix: If you’re reluctant to say goodbye to squats, at least perform daily stretches for your ankles. In the meantime, squat with your heels elevated on a plate to make the ankle angle less stressful. (3) You can also try front squats on for size. Still in pain? Bulgarian split squats will humble your ego in a heartbeat.

Bench Press

Much like the squat, the flat bench press has a similar reputation for delivering results, often at the price of tender shoulders and elbows. Probably the most ego-based lift ever invented, the bench press isn’t for everyone. If you’re able to bench with good technique but still have pain, there is hope.

The Fix: One mistake many lifters make is they angle their elbows too wide in the bottom position. This can put the shoulder joint in a very vulnerable position. To mitigate injury risk, angle your upper arms about 45-degrees from your torso and have the bar touch the lower portion of your pecs. This will place your shoulder in a much more stable position. If that still doesn’t do the trick, opt for dumbbells using the same angle for your upper arms.

Deadlift

The deadlift has long been viewed as a hallmark of sheer full-body strength. The mere thought of lifting a heavy load from the ground exudes raw power. However, many spines are pleading for the insanity to stop. Yes, the deadlift is a functional work of art, but time (and a ton of weight), can take its toll.

The Fix: One modification is utilizing a trap bar. This will prevent an overextension of your lumbar and shift more of the load onto your thighs, relieving lower back strain. If your gym doesn’t have a trap bar, mimic the movement by lifting dumbbells from blocks.

Shoulder Press

Whether it’s standing, seated, with a barbell, or with dumbbells, many lifters see the overhead press as an ego lift early in their lifting careers. Heavy loads and partial reps will eventually have their way with your shoulder joints and most of these lifters end up learning that metal beats flesh.

The Fix: Overhead pressing is a fundamental and functional move, so it’s understandable you’d want to find a way to keep it in your program. One of the best alternatives is to grab a pair of dumbbells and perform seated presses with a neutral (palms facing each other) grip. This will put your shoulders in a stronger and safer plane of motion by having your elbows pointing forward instead of out to the sides (which is their natural orientation). 

Pull-Up

The reason so many lifters don’t do pull-ups is because they say they can’t do pull-ups. Pull-ups are another functional movement and also one of the best muscle-builders ever. But what if shoulder pain won’t let you do them?

The Fix: Instead of opening up your chest and pointing your elbows out to the sides, contract your abs to pull your pelvis slightly forward. While you do this, point your elbows slightly forward as well. Remember the shoulder press trick? Same thing applies here, you’re just pulling upwards instead of pressing upwards. Using a neutral-grip also helps to keep you in a joint-friendly position.

Leg Press

Ah yes, the leg press. The one machine where anyone can look like a beast. Its short range of motion and angled sled allow you to pile on the plates and pretend to do some serious work. But, unbeknownst to many, this machine can cause some serious back and knee issues.

If you use too much range of motion and bring your legs down too far, your lower back can rise up off of the pad which “curls” your lower spine and exposes it to direct stress. Under load, a curved spine is in big trouble. Knee pain is another common issue, especially when pressing through your toes which causes shear stress to your patellar tendons.

The Fix: First, lighten the load. Next, once you sit down, pull your butt down and remain in contact with the pad at all times. You can avoid rolling your lower back up and off the pad by shortening your range of motion slightly (‘slightly’, being the keyword there).

Finally, be sure to push the plate with your heels. This is where our old friend ankle mobility comes into play. If you’re not quite there yet with your ankle range of motion, you can reinforce pushing through your heels by positioning your feet slightly higher on the platform which makes it more difficult to press with the toes.

You’re Not Done Yet

It’s said that wisdom comes through experience. At this age, experience is one of your biggest advantages. Training for hypertrophy after 40 doesn’t have to be some giant overhaul. All it takes is applying some wisdom, making some modifications, and swallowing your ego to get those gains rolling again. Just remember, you’re making adjustments now so you can keep stepping through the gym doors for plenty more years to come.

References

1. Henry A. Feldman, Christopher Longcope, Carol A. Derby, Catherine B. Johannes, Andre B. Araujo, Andrea D. Coviello, William J. Bremner, John B. McKinlay, Age Trends in the Level of Serum Testosterone and Other Hormones in Middle-Aged Men: Longitudinal Results from the Massachusetts Male Aging Study, The Journal of Clinical Endocrinology & Metabolism, Volume 87, Issue 2, 1 February 2002, Pages 589–598, https://doi.org/10.1210/jcem.87.2.8201
2. Fuglsang, Emil I.; Telling, Anders S.; Sørensen, Henrik Effect of Ankle Mobility and Segment Ratios on Trunk Lean in the Barbell Back Squat, Journal of Strength and Conditioning Research: November 2017 – Volume 31 – Issue 11 – p 3024-3033 doi: 10.1519/JSC.0000000000001872
3. Charlton, Jesse M.; Hammond, Connor A.; Cochrane, Christopher K.; Hatfield, Gillian L.; Hunt, Michael A. The Effects of a Heel Wedge on Hip, Pelvis and Trunk Biomechanics During Squatting in Resistance Trained Individuals, Journal of Strength and Conditioning Research: June 2017 – Volume 31 – Issue 6 – p 1678-1687 doi: 10.1519/JSC.0000000000001655

Featured Image: Rido / Shutterstock

The post 10 Essential Muscle-Building Tips for Lifters Over 40 appeared first on Breaking Muscle.