3 Rules for Strength Training Over 40

I know what you’re thinking - but Luke, you’re not over 40!


You’re right, but I’ve trained hundreds of people over the age of
40 and can speak to several important considerations for an aging
body.


1. QUALITY OVER QUANTITY


Your body has probably sustained injuries over the years and your
recovery likely isn’t what it used to be.


For that reason, it’s important to learn to train more
efficiently.


While it’s certainly possible for some individuals over 40 to
handle lots of training stress, most people need less.


That means focusing on quality sets and reps.


So instead of doing three or four heavy sets of back squats, you
could aim to build up to one or two heavy sets.


And instead of getting lots of volume from barbell work, use
things like bands, cables and dumbbells to add more volume.


2. WARM UP THOROUGHLY


No matter your age, you’re going to want to warm up.


However, as you get older, you need to devote more time to it.


And simply doing a few push ups, leg swings and arm circles won’t
cut it any more.


If you’re doing a full-body routine, emphasize mobilizing your
hips and upper back and warming up areas like your upper back,
core, glutes and hamstrings to protect your joints.


So if you’ve got an hour to workout, you may have previously
spent five minutes warming up and 55 minutes working out.


However, now you may want to spend 15-25 minutes warming up and
35-45 minutes working out.


3. RECOVER HARDER


You’re not going to be able to get away with training on five
hours of sleep per night like you used to.


Being intentional about getting at least 7-8 hours of sleep per
night, de-stressing and fueling yourself properly will go a long
way toward allowing you to train harder and make progress.


If you want to reduce the risk of injury, you need to start with
focusing on what you do OUTSIDE of the gym.


If you’re coming into the gym after a night of poor sleep, a day
of poor nutrition and a stressful day, do you think your chances
of getting injured might go up?


You bet.









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