All those individuals who might be in the 40s and above might be asking themselves, what is it that I need to do differently compared to the younger generation out there. It’s a pretty good question when it comes to training and nutrition at the age of 40 or above. Fortunately, not a huge amount actually changes but there’s definitely a certain number of things you need to be aware of.
Risk of Injuries
First of all, you need to be aware of the fact that you’re not a teenager anymore when it comes to your training and your nutrition. You can’t rock up to the gym and feel like you’re invincible and just start lifting heavy weights straight away. You need to allocate more of your time to warm up. The warm-up duration is going to be completely dependent upon whether you have any previous injuries.
People above 40 have quite a lot of shoulder injuries and elbow injuries just from general wear and tear from over all those years of whatever they might have been doing. So you need to allocate 5 to 10 minutes of doing a proper warm-up in order to get the joints warmed up. Before you move into your first exercise, perform a number of warm-up sets.
When it comes to working weight selection, you shouldn’t be lifting anything too crazy. You have to understand that if you try and chase the weights you were lifting when you were 10 years younger, it’s just going to be a recipe for disaster & the risk of injury is going to be much higher. Instead of trying to stick within the 2 3 4 rep ranges, try and practice near perfect technique at the higher rep ranges. You will have to deal with the fact that you’re not going be as strong as you were when you were in your prime but at least you’re still as strong as you possibly can be at your current age.
Pain & Gain
It is considered that you should really train through pain regardless of age. But when you’re in the early 20 you can kind of get away with it or at least your rate of recovery quicker. If you try to train through pain, the risk of getting a long-term injury might potentially increase. If you already have an injured elbow issue caused by bicep curling then leave out bicep training altogether for a month.
There’s no point pushing through something which is causing discomfort. It’s important to rotate through exercise selection over a period of time. If you keep sticking to the same exercises over and over again, the risk of pattern overload injury will be quite high and you’ll just get those niggles here and there. So even if it means changing the angle of your torso, the angle of the bench, your grip positioning or anything that provides you comfort over an injured part, go for it. It is worth incorporating much more time and attention within your training programming instead of lots of explosive fast movements with heavy weights.
This means you can lift heavy and go explosively from time to time but the majority of your work should probably comprise of those slow controlled movements because they are gonna place a lot less stress on your joints.
Make sure that your stress levels are as low as they possibly can be. Stress has a massive impact on insulin sensitivity, your rate of recovery energy levels testosterone production and so on. At this point, you need to think realistically. When you’re in your 40s, you’ve got your family, you’ve got kids, you’ve got your work, & a hell of a lot more going on. You need to do what you can to just minimize the stress.
If you are going through a particularly stressful period of time then reduce the frequency at which you’re training. Go regularly to the gym, keep yourself active and do your resistance training but if you’re trying to combine high volume with high stress, that’s a recipe for disaster and is gonna go through a downward spiral. You need to understand that you’re not gonna look like a 25-year-old in his prime. Set yourself realistic goals and realistic expectations.
Much of this is going to be dependent upon how long you been training. You’ve already built a solid base if you’ve been training for 10 years. There’s a chance for making of a lot of improvement which can be made to your training and your nutrition programming. When it comes to nutrition, you will have to tighten things up a little bit as you’re not going to have the same metabolism as your 25-year-old self.
While selecting food, you just need to prioritize high-quality nutrition because at this stage you want to look your best. When you’re in the 40s, your primary focus is just to be the healthiest version that you can be. If you go out and eat crap or overeat and binge, obviously that’s not gonna be good for you.
Incorporate more intermittent fasting into your regime. This will help in hosting of benefits associated with going through extended periods of time without eating such as inflammation reduction. improvement of insulin sensitivity and most importantly the whole rejuvenation of the cells within your body. With intermittent fasting, our body goes through a cleanse and get rid of a lot of damaged cells.
In your 40s, you may need to look a little bit more into supplementing your diet properly. Make sure you get your fish oils in d3 and so on. Get your bloodwork done to see if you are potentially deficient in anything. Also, increase your protein intake a little bit because your protein requirements do go up as you get older.
If you are planning to hit the gym in your 40s there is no need to be ashamed about it. Age is just a number. There’s a hell of a lot of progress you can make regardless of what age you are.