The benefits of resistance training are well publicised, but as you get older, these benefits become even more astounding!
If you’re looking to slow down the ageing process, and stay young and vibrant through your 40s, 50s, 60s and well beyond, then science shows again and again that training with weights is vital.
Improved brain function, health, metabolism, blood sugar control and overall decreased risk of all-cause mortality are just some of the headline benefits of lifting weights , but as you’ll read below, there are many more.
Personally, I want to take this potentially life-changing scientific knowledge a step further and show you how I create training programs for numerous clients over 35 at ‘ENERGISE’ to get them in the best shape of their lives.
It’s true… if left to our own inactive devices, we WOULD start rapidly wasting away, but I have produced many individual cases of middle-aged clients building muscle and losing fat at rates equal to, sometimes even better than our younger clients, to know this is not true, providing the will, and of course the coaching, is there.
Carl (above) is just one of many guys that I have helped to regain their prime…
Did he have to work hard for it?
Hell yeah.
But I’m sure you’ll agree, he looks in insane condition for his 50+ years.
So how do I train clients in their 40’s, 50’s and beyond?
When we encounter clients in their 40’s and 50’s, their goals are almost always different to those in their 20’s and early 30’s. The latter often come in with one goal on their mind, a complete physique transformation.
For middle-aged clients, aesthetics is still on their mind, however, other goals such as strength, mobility, and general health optimisation also become increasingly important, and this needs to be taken into account when devising a programme.
The fact is, most middle-aged clients want to look good, but also feel a hundred times better than they did in their 20s and early 30s, which is usually where their lifestyle choices left them in a physical and physiological mess.
That being said, whether someone is a complete beginner or an advanced trainee, here are 10 things that are highly applicable to this age group.
- INJURY AVOIDANCE
Picking up a niggle when in your 40’s will usually take a lot longer to recover from, than when you were in your 20’s, and so avoiding this, will keep you training for longer, meaning a more frequent stimulus for growth, and ultimately more muscle.
Keeping yourself healthy should be a number one priority, no matter what your age group. But it’s worth noting that dropping the intensity stimulus in a middle-aged client will affect them a lot more than a younger client.
A frequent stimulus is the most important consideration for older people, so it is key to not miss out on vital training time.
- VARIETY IS THE SPICE OF LIFE!
One of the most important variables in hypertrophy, whilst avoiding the ‘niggly’ over-use injuries so prevalent as you age, is to incorporate lots of variety in your training.
For middle-aged clients, rotating through exercises with different implements and strength curves can be a good way to stay healthy and strong.
Variety should not just be limited to exercise choice, but also exercise order. Although a slightly more advanced technique (once you learn the concept of keeping tension on a muscle), placing more stressful exercises such as squats and barbell bench presses towards the end of a workout means you can create a similar training effect albeit with less load.
- CONSIDER JOINT HEALTH WHEN IT COMES TO TRAINING PHASES
As you age, periodization becomes more important – organising your training into blocks where you alternate or linearly move from accumulation (muscle growth) and intensification (maximum strength) phases is a great idea.
For the older clients, keeping the ratio of ACCUMULATION to INTENSITY at 2:1 or 3:1 would be wise, as their joints will not be as well suited to intensification protocols.
Traditionally, intensification phases would emphasise repetition brackets of 1 to 6.
For over 40s, using one of these phases every 3 to 4 cycles, going no lower than 4 to 6 reps would be wise.
- INCREASE MUSCLE TENSION
Building on the previous point, one of the best ways to train as you age is to find ways to increase time under tension on your muscles, which in turn raises the difficulty of exercises.
Besides adding reps, experimenting with different styles of tempos (pauses, slow eccentrics, controlled tempos etc.) is highly effective in reducing joint stress, providing a different stimulus, and creating a greater muscle-building stimulus.
Another concept worth considering is the use of low-load, high-rep training close to technical failure.
This is of particular relevance to older people, as they can utilise low loads (even something like resistance bands) to provide an introduction to resistance exercise, whilst also generating an anabolic stimulus and the beneficial impact it will provide.
- REDUCE THE AMOUNT OF TIME THE SPINE IS LOADED
Grouping lower back-intensive exercises into one day a week can be a great way to allow recovery for the often-vulnerable lower back structures.
If training the legs every three to five days, an example rotation could be to do a squat or deadlift variation one workout, and train predominantly with unilateral and machine exercises on the next, before going back to a squat or deadlift workout.
On this note, squats and deadlifts may not be necessary at all (person dependant) as this will often do more harm than good.
- STABILISATION
When encountering new trainees in their 40’s and 50’s, one of the key issues I see is a lack of stability in their joints. So, utilising isometrics, unilateral work and slow tempos initially can help bring up this vital aspect of fitness. (Just make sure you’re not training in dungarees, they’re not the most forgiving training apparel and it definitely won’t do much for your street cred!)
- QUALITY OVER EVERYTHING!
Often with beginner clients above 50, in particular, focusing on perhaps four to five exercises per workout at the maximum is all that’s required.
Simply picking an upper body ‘push and pull’ session, and lower body ‘push and pull’, rotating, and keeping an eye on quality, cab be an excellent way to train.
- WARM UP, MOBILISE – COOL DOWN AND STRETCH
Spending 10 to 15 minutes a day on mobility and flexibility will pay huge dividends when it comes to staying healthy as you age.
For clients in their 40’s and 50’s, this is critical as the ability to ‘get away with’ poor posture and technique diminishes, so the need to be warm and pliable prior to, and during training, is enhanced.
- UTILISE CONDITIONING
Cardiovascular health is always important and is a growing concern amongst anyone over 40.
Improving work capacity will enhance the sensitivity of the muscle hypertrophy signalling pathways. Staying ‘fit’, therefore, whether it be through improving density of resistance training, or adding further conditioning sessions, is very useful for middle-aged trainees.
- STAY ACTIVE – AND ENJOY IT!
Simply staying active outside of the gym is vital, and often overlooked.
A daily walk can play huge dividends on improving many of the factors that contribute to anabolic resistance – the muscle’s reduced ability to respond to an anabolic stimulus which worsens as you age.
Finding an activity and sport you love, and can enjoy with others, will keep you active for decades, and will help just as much as the couple of hours in the gym can.
To close…. It’s clear from the scientific research and the results I have achieved with numerous clients in their 40’s, 50’s and 60’s that resistance training is extremely beneficial for your fitness, brain function, mobility, muscle mass and strength, and overall health-span as you age.
It’s never too late to start some form of resistance training – whether you’re 19 or 90. But ensuring you follow the 10 principles set out in this article is key to ensuring you get the maximum benefits from resistance exercise, while training safely, intelligently and with purpose.
Having a coach create a bespoke exercise programme designed around your capabilities, needs and personal goals is always advisable.
If you’re interested in having your training and nutrition designed specifically for you, your age and your current needs – click the tab at the top of every page, and book a call.
Steve