Once you hit 40, it can feel as though your body no longer responds as rapidly to exercise routines. Aches and pains have started accumulating; your metabolism has slowed; muscle loss begins as sarcopenia sets in; but building strength after 40 doesn’t have to be difficult, according to celebrity trainer Charlie Curtis of Hone In podcast fame; it just requires smarter training.
Teens, 20s, and even 30s might get away with visiting the gym once or twice per week to train hard and eat sensibly; but once in your forties, life becomes significantly busier – meaning recovery takes longer and joints become more sensitive; plus sarcopenia starts taking its toll – meaning adjusting your fitness regimen could make all the difference in outcomes.
To see results, it takes hard work and consistency. Here are a few tips to help you stay the course.
As a first step, tracking your protein consumption is an effective way of making sure you’re receiving enough (1.2 to 1.5 grams per kilogram of bodyweight). Recovery after workouts is also essential; without adequate rest and recovery times for muscles to repair themselves they won’t grow.
When choosing your exercises, be careful not to “cheat” by adding too much weight on the bar or increasing reps before your body has had time to adapt. Also try to focus on full-body exercises with maximum return such as squats, deadlifts and bench presses as a priority.
When training your upper body, using dumbbells instead of barbells can yield significant returns in terms of cost-efficiency and natural movement. Dumbbells offer greater naturalness while still enabling you to lift heavier weights.
Make sure to add in exercises designed to prevent overuse injuries, such as back squats for your lower back or bench pressing movements with neutral grips for shoulder joint stress reduction. And if leg presses cause knee discomfort, try switching over to front or goblet squats as a solution to reduce load on knees.
Not only should you stay hydrated, but it is important to also fuel your body with nutritious food – particularly protein rich foods which support muscle development. A well-rounded diet includes fruits, vegetables, lean meats, dairy and legumes.