Right off the bat, FULL DISCLOSURE! No, I’m not over the age of 40…
I’m 25. So, just a “couple” of years away, right? (Although my achy body feels well over 40 after a couple of months of Brazilian Jiu-Jitsu…)
You’re probably scratching your head right now, wondering, “Why on earth should I listen to a 25-year-old tell me how to weight train? He has no idea about how my body works after 40!”, etc. etc…
Well while I may not be in my 40s (yet), I’ve trained a HEAP of clients who are over 40 (with a couple even in their 60s!), and acquired a wealth of applied knowledge that has helped over-40s clients get the most out of their training!
Without further ado, here are some VERY useful guidelines for over-40s to keep in mind when weight training!
Emphasise Recovery
Let’s face it… you’re not a spring chicken anymore. It’s going to take longer for your body to recover from workouts, so you’re going to need to spend more time recovering.
Younger people in their late teens and 20s can train almost every day (even when sore), and still bounce back; but as you age, you lose these privileges of youth. The body becomes less resilient, and you need to learn to take your time. Additional rest is required to recuperate so make sure to ease back into it.
So if you’re still feeling sore, take an extra day off, or perform some mobility work. If you just can’t resist weight training, then train a different muscle group.
Understand Your Limitations
You’re feeling REVVED UP! That pre-workout is coursing through your veins… That 200kg deadlift is looking mighty fetching right now… Sure your knee joints are aching and your back is starting to feel pretty sore, but right now you just want to RIP that 200kg off the floor…
STOP! Hang on, let me write that in bold just to emphasise it even more…
STOP! Know your limits! This is more important than ever at your age. Don’t overdo it. So if you’re feeling tired and sore, don’t try to move extremely heavy weight! Don’t risk tearing a ligament or tendon that’s not as durable as it used to be.
That’s not to say that you shouldn’t lift heavy weights at all due to your age; just know when to take a step back and not overdo it.
Higher Volume Sets
You can’t be maxing out your lifts every time you walk into the gym! (Get those plates off that barbell now old man! Yes I’m talking to you!)
Heavy weights will place too much stress on your joints, so try using lower weights but higher repetitions (anywhere from 12-20). I know lifting lower weights isn’t as cool as using monster weights and looking like a beast in the gym… but give it a go!
The higher repetitions will be much more forgiving on the joints and you will still be able to stimulate your muscles enough to pack on plenty of size!
Extended Warmups
If you’ve been lifting for a while, you most likely have your fair share of injuries and imbalances that rear their ugly heads during your workouts… Like that painful crackkk whenever you squat down. And whether you have a shortened range of motion or are feeling stiff, an extended warmup that includes bodyweight exercises and mobility drills before the workout will help.
For example, if you experience lower back pain during your squats, you can include extra sets of glute bridges and hip external rotations into your warmup; this will help you activate your glutes so that you properly utilise glutes in the squat.
If you’re still feeling extra stiff, come try our yoga and pilates classes at Hammers Gym! We have specialised instructors that can help you improve your flexibility, helping get rid of pains and injuries that have caught up with you. Our classes service people from Nunawading, Doncaster, Mitcham, Box Hill, and Blackburn, so come try a class and join in on the fun!
In Conclusion, Prioritise Your Health
At the end of the day, your HEALTH is the top priority. Your workouts should be improving your wellbeing. Keep training to stimulate muscle growth without pushing too far.
So if you’re beginning to feel the weight of Father Time, keep these essential tips in mind!