Strength Training Over 40: 4 Simple Tips for The Best Gains

strength training over 40

According to the American Heart Association, a healthy person should be training each muscle group at least twice per week. They should also rest for 2 days after each exercise.

There are six muscle groups in our body, which means we need to exercise at least two groups per workout so that we also have enough downtime.

Strength training over 40 can seem especially daunting, but it doesn’t have to be. There are many practices out there that can help make strength training much easier. We’ll talk more about some of these things in the paragraphs below.

1. Warmup

Any qualified fitness instructor will tell you that warming up before an exercise is important. Warming up becomes even more important as you age, since our muscles tend to shrink as we age. This condition is called Sarcopenia, and there’s no way to stop it.

The good news is that it can be slowed down. The best way to slow the decrease of muscles is to use them, which means exercising.

Exercising and strength training over 40 means more warming up. Time makes our bodies more fragile and slower to repair themselves.

The same is true for avoidance. While many people stay active throughout their lives, it’s not uncommon to go through a rut. Exercise becomes more difficult to do or make time for, so we don’t.

The less we exercise, the faster our muscles shrink, making us even more vulnerable to injury.

While anyone can hurt a muscle from pushing it too hard without enough warmup, a twenty-something will recover more quickly than someone in their forties. That being said, a muscle injury can take anyone out of the game for a few weeks, so be careful.

2. Frequency

In addition to increasing your warmup times and repetitions, you should be increasing the frequency of your other exercises as well. Less intense or shorter workouts done more often is better for you in the long run.

This raises the question of how do you get enough rest if you have to exercise more frequently? You could try to do more exercises in a day, spaced out over a few sessions. One morning session and one evening session might work.

More exercise and sufficient rest will help you stay at the top of your game.

3. Don’t Overdo it

Don’t do more work at one time than you can handle. This is true for anyone, regardless of age. The only difference is that age decreases this amount.

A good way to avoid this is to have a set number of reps. Once you have chosen that number, don’t go over. While there’s always a drive to push ourselves further, test ourselves more, and see how much we can do, it stops being practical at some point. 

Advice for Strength Training Over 40

When strength training over 40, there are a few things to consider. There’s also a lot of tricks to help you make the most of your workouts.

We’ve mentioned a few tips in the paragraphs above, but there are others out there. We encourage you to do more research on your own.

If you want more fitness advice, please visit our site. In addition to lifting weights, you may want to try water exercises to boost your fitness as well!