3 tips for strength training past 40

Before you think I have a secret weapon, let me tell you I do not. What I do have is 3 tips to keep you strength training into your golden years. These are time tested. These tips are simple in application. More importantly, they are all true. I will provide a bit of detail for the reasoning behind each tip. You are the one who must test my suggestions and see how they fit. Staying strong after 40 is simple. I will prove it with the following 3 tips for strength training after 40.

1. 1 lb . Repeat and repeat.
2. Recover longer.
3. Big 3 Repeat and repeat.

I'll dive into detail for you!

1. 1 lb is all it takes. Repeat until not possible

Yes, a single pound. A dumbbell, plate, or even a water bottle. This 1 lb needs to be the most consistent weapon in your arsenal. You must use it to progress. You must use it to recover. Here is the proof in the pudding. When you do your mobility work(start if you are not), use the 1 lbs object. Mobility is about utilizing kinetic ability through range of motion. A single pound creates resistance which will heighten kinetic proprioception. This helps your body utilize the available range of motion better.. I.e. Your exercise is more effective. Check out this study by the National Library of Medicine. If you do not have a mobility program, click here and start my Fitness Fundamentals Mobility course. A simple change in attention can drastically improve your ability to strength train after 40. As we age, we need to alter our focus. No matter how we spin, we will get old. 

1. Recover. More time. More intent.

Recovery is under prioritized, therefore not optimized. The aging process has 2 specific issues we will be discussing. Decreased testosterone with age. Increased recovery times with age. Strength training after 40 REQUIRES us to recognize these points. Rest is the easiest solution. 6-8 hrs of quality sleep each night. A reduced work load with active stillness hrs. Yes. Sit still. Read a book. Let the body rest. Some of this stillness time should be used to stretch and mobilize the body. At least 10 minutes of each, 3-4 times a week. Motion is lotion. Daily intent to increase flexibility and mobility will decrease recovery time as nutrients are delivered to your muscles. For more information on stretching, check out this Mayo Clinic article. Get up and tend to your body. You only stand to gain health. That is not a bad deal.

1. Keep the big 3 PERIOD.

Under no circumstances should you stop doing the big 3 lifts. Squat. Deadlift. Pullup. Run away from anyone who says otherwise. Simple logic. Squat. A healthy squat equals healthy bowel movements. Deadlift. Develops postural strength. Pullups. Hand health. Yeah… I bet you didn't think about that one. Strong hands are useful from day 1. Basic logic proves the importance of the big 3. Web MD has something to say about squatting here. If you need deadlift tips, click here. Pullup tips here. At this point, all the experts are saying, “ Well, only if it’s done with the right weight and correct form.” No shit. Next line, “It depends on the athlete and their goals.’’ Uh… Duh. The truth is your longevity depends on it. Your longevity is directly connected to your mobility. Stay strong with the fundamentals, and you may have a fundamentally long life!

In conclusion, strength training after 40 requires a few training adjustments. We need to progress our training or we will digress our body. There is no need for us to help our body do what it will already do. Our goal is to stay strong to increase the possibilities of living long!

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