Can you build strength after 40?
Does that headline make you cringe a little? Me too! Over 40? Isn’t 40 like the new 20 or something? Heck, I’m 45 and have a number of strength and fitness goals I strive for everyday. Unfortunately, many people still believe we are doomed to get weaker as we get older. While it is true, we all experience some physical decline as we age, that’s not the whole story. Not even close!
In reality, strength can be improved at any age! Adults over 40 who train regularly can and do become incredibly strong. With continued and consistent training, athletes over 40 can hold much of that strength for the entirety of their lives.
Think of it like this: Don’t use it, you lose it. And you certainly won’t improve it! The majority of age related complaints are actually attributed to a decrease in effort and movement as we age. Rather than merely getting older.
People who are sedentary start weak and become ever weaker. Similarly, an active person who stops training will grow weak quickly and continue to become weaker as years pass.
The good news? Weakening with age is NOT a requirement!
Inactive people (even if you’ve just been out of the game a few months) who begin a consistent fitness routine will become stronger regardless of age. This progress often happens quite quickly at first. As athletes continue to train, they gradually gain more strength. Staying consistent and continuing to train over their entire lives, they’ll become very strong.
Even better, these people retain their capabilities later in life, prevent disease, loss of bone density, fight off depression and anxiety, retain their independence longer than their inactive peers and maintain a healthy body composition.
Strength Training Over 40: Three Secrets
Here are three tips for gaining strength after 40 and beyond.
1. BE CONSISTENT
Building strength is about momentum. If you train 2-4 times a week, you’ll get stronger and stronger. The key is to maintain that consistency over the course of months and years. Consistency is key. The CDC recommends 150 minutes of moderate-intensity physical activity or 75 mins of high-intensity activity and 2 days of muscle strengthening activity and reports going above those numbers will only improve the benefits!
2. DO THE RIGHT THINGS, AT THE RIGHT TIME, THE RIGHT WAY
Does that sound overwhelming? It can be and it is often the main barrier to inactive people starting fitness. Take a deep breath, cause we’ve got you! Our professional coaches at SoLa CrossFit are all certified to know exactly what, when and how to build your fitness effectively and safely. All fitness is a balance of stress and recovery. Constantly varying both movements and intensity, as well as using “progressive overload” is key to ensuring you always make progress. Proper form and technique is another piece of the puzzle. Again, rest assured, our professional coaches and our Basic Training Program is there to guide you every step of the way.
3. NUTRITION IS PARAMOUNT
You’ve heard it before. Nutrition really is 80% of the puzzle. You can’t drive a vehicle without fuel and your body won’t become stronger or leaner without the right food. There’s nothing more confusing than nutrition. With a million different options, it’s hard to know where to start. We love to start our nutrition clients by simply focusing on whole, real foods. Simply put: avoid anything that comes in a package. That seems easy enough but you’d be shocked by the results of just making this change.
Ready to get stronger?
Today is always the best day to start! 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 notice changes very quickly. First you’ll feel better. Then you’ll look better. Finally everyone will want to know how you did it!
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.
Need help accomplishing your goals? We specialize in building strength in athletes of any age. Don’t waste another day—book a FREE TRIAL with us today and let’s get started!