Resistance Training after 40: Use It or Lose It!
- Vitality Fitness and Rehab
- Oct 2, 2023
- 4 min read
As we age, maintaining strength, mobility, and overall health becomes increasingly important. While exercise is crucial for people of all ages, resistance training stands out as an effective tool for individuals over 40. In this blog, we will explore the numerous benefits of resistance training specifically tailored for this age group. Additionally, we will highlight important considerations to ensure safety and maximize results. At Vitality Fitness and Rehab, living a strong, independent, and fulfilling life is extremely important to us.
Just being 'active' isn't enough. You may often hear people say 'I never sit down' or 'I am always looking after the house cleaning, washing etc' and whilst staying active is great it simply isn't enough to challenge the muscles and prevent age related muscle loss (Sarcopenia). You may even be surprised to know that a July 2018 study published in PLOS One shows that leg muscle power is even more important in combating the functional decline associated with sarcopenia than aerobic exercise, physical activity level or even age. This could mean that the relative power of your leg muscles is a better indicator of your ability to walk, climb stairs and perform other activities of daily living than how physically active or even how old you are.
Benefits of Resistance Training for Individuals Over 40
Increased Muscle Mass and Strength: Resistance training stimulates muscle growth and enhances strength, helping to counteract age-related muscle loss (sarcopenia) while maintaining functional independence.
Enhanced Bone Health: Weight-bearing resistance exercises, such as weightlifting, can increase bone density, helping to prevent or slow down the onset of osteoporosis.
Improved Metabolic Health: Resistance training increases muscle mass, which can lead to a higher metabolic rate. This helps improve insulin sensitivity, weight management, and reduces the risk of conditions like type 2 diabetes.
Joint Health and Injury Prevention: Strengthening the muscles around joints improves stability, reducing the risk of injuries and conditions like osteoarthritis. Resistance training also enhances flexibility and range of motion, thereby improving overall joint health.
Cardiovascular Health: Incorporating resistance exercises with short rest intervals and higher repetitions can provide cardiovascular benefits, such as improved heart health and increased calorie expenditure. However, caution should be exercised when lifting heavier weights for lower reps as it can increase blood pressure and potentially increase the likelihood of injury if not performed correctly.
Mental Well-being: Regular resistance training releases endorphins, which reduce stress, anxiety, and depression. It also improves cognitive function and promotes a sense of accomplishment and self-confidence.
Considerations for Resistance Training
Consultation with a Healthcare Professional: Prior to commencing any exercise program, especially if you have underlying health conditions, it is crucial to consult with a healthcare professional. They can offer guidance tailored to your specific needs and ensure that resistance training is safe for you.
Proper Form and Technique: Learning proper exercise form is essential for preventing injuries and maximizing the benefits of resistance training. Consider working with a certified personal trainer initially to receive guidance on technique and form.
Gradual Progression: Begin with light weights or resistance and gradually increase the intensity as your strength and comfort levels improve. Avoid pushing yourself too hard too soon, as this can lead to injuries or excessive muscle soreness, which will impact the frequency at which you can perform. The main goal is progressive overload, which can be achieved through increased weights, greater depth, reduced rest time, more reps and sets, improved form, changes in tempo, and more.
Warm-up and Cool-down: Prioritize a proper warm-up and cool-down routine to prepare your muscles and joints for exercise and reduce the risk of injury. Dynamic stretching, mobility exercises, and light cardiovascular activity can be beneficial. Individuals over the age of 40 may require a longer warm-up to address conditions such as high blood pressure, arthritis, and lower back pain. We usually recommend a 15-minute warm-up, gradually increasing the heart rate.
Recovery and Rest Days: Allow adequate time for rest and recovery between resistance training sessions. This helps prevent overuse injuries and allows your muscles to repair and grow stronger. The frequency of your rest days should be individualized. In some cases, it is as simple as listening to your body, but creating a structured program with a professional is always the best course of action.
Flexibility and Mobility Training: In addition to resistance training, incorporate regular stretching exercises to maintain flexibility and mobility. This can help prevent muscle imbalances and promote overall joint health.
Summary
Overall, resistance training after the age of 40 is non-negotiable, in my opinion. It doesn't have to be performed every day, and you don't need to aspire to be Arnold Schwarzenegger. However, if you want to live, move, and feel better for a longer period of time, then resistance training is essential. I can assure you that when executed accurately, resistance training can significantly improve the quality of your life and no one ever regrets getting stronger.
Live, move and feel better, for longer.
You are able to find videos on resistance training for those over 40 and some exercises for maintaining a healthy strong body on our social media channel here: Facebook , Instagram
If you have any further questions, please email us at enquiries@vitalityrehabfit.co.uk. Alternatively, our team will be posting a blog each week discussing various conditions and the aging process which you can get emailed to you weekly by going to our website here and entering your email.
