Getting Stronger After 40, Is It Possible?
To put it simply, you absolutely can and should!
Many people think that we get weaker as we get older. And that may be true for most. It is a known fact that during our 40′, 50’s and above muscle loss occurs consistently as we continue to age, that is unless we do something to counteract it.
And the best ways to do this is by; strength training 3/week, and making sure your protein levels stay at a beneficial level which is typically 0.8-1g per pound of lean body weight.
The fact is strength can be improved at any age, and older adults who train regularly can become incredibly strong. This is beneficial for you for aging healthily as having muscle helps you maintain your metabolism (think a slimmer waistline, healthier body weight and better insulin regulation).
Strength training also builds up bone density, which is a key factor in not getting injured and then having your mobility affect your ability to recover from illness. Bottom line is stronger bones means being able to be independent for longer periods of time in life, and it could save you during a fall. Greater bone density means less breaks… (bye, bye potential for hip surgeries due to unexpected falls).
Bottom line is, it is never too late to start strength training because if you don’t don’t use it, you’ll lose it. And you certainly won’t be able to improve it.
People who are sedentary will eventually become ever weaker if they don’t train as they age. Similarly, an active person who stops training will grow weaker quickly and then gradually become weaker as years pass.
The flip side though is amazing:
Inactive people who start working out at any age become stronger—often quite quickly at first. As people continue to train, they’ll gradually gain more strength. If they continue working out over their entire lives, they’ll become very strong, and they’ll lose strength due to advanced age at a much slower rate.
These people retain their capabilities later in life even as inactive people around them lose their independence!
We’ve seen people well over 70 gain strength and dramatically improve day to day function, so if you’re over 40, it’s definitely not too late to start.
Strength Training Over 40: Three Secrets
Here are three tips for gaining strength after 40 (and trust us, you aren’t even close to being “over the hill!
1. You have to work out consistently.
Building strength is about momentum. If you train 2-4 times a week and do the right stuff (see below), you’ll get stronger and stronger. But you can’t work out for a month and then take a month off. If you do, you’ll lose your progress. Your workouts don’t need to be intense, they just need to be “weight bearing” in order to be effective. They also need to be consistent.
2. You have to do the right things the right way at the right times.
Strength training is a balance of stress and recovery, and you can definitely do too much or too little. Similarly, doing the same things over and over will blunt their effect. You need some variety and something called “progressive overload” to ensure you always make progress. And then you need to make sure you do the movements properly. Don’t stress about all this—our professional coaches take care of everything for you!
3. Nutrition is important.
You can’t drive a vehicle without fuel, and your body won’t become stronger without the right food. Protein is important, and so are vitamins and minerals. Carbs and fats figure into the equation, too. Again, we’re experts and we can tell you how to optimize your nutrition so you get strong!
In fact our approach is so easy to follow that you will be able to seamlessly fit it into your families and your social lives.
A successful “diet” is one you can follow long term, and you coach can help define what habits will move the needle most for you after your first coaching intake session.
Let’s Start Lifting Together!
Remember, It’s never too late to start working out. Here’s the best part of all: People who start working out usually notice changes in strength fast. As the body “wakes up” and connects the brain to the muscles that are already there, people get stronger very quickly.
Later, with great training and nutrition, people generally notice a few more changes. Their clothes start to fit differently, movement becomes easier and more fun, and they usually add a little bit of muscle.
Don’t worry about “getting bulky.” That just doesn’t happen. If you gain muscle, it will happen slowly, and you’ll look “fit” rather than “bulky.” You don’t have to be big to be strong.
We’d love to help you accomplish your goals. We specialize in building strength in people over 40, and we’ll tell you exactly how we can help you do it in a free consultation.
You came here to find out if you can get stronger after 40. Now you know that you can. You just have to start training.
Don’t waste another day—book a consultation with us today and let’s get started!