8 Tips To Get Started In The Gym If You’re Over 40: It is true that it is more difficult to gain muscle mass at 40 years old. Muscle loss is inevitable over the years. And staying strong and muscular is more expensive.
But this is not a reason to abandon the idea of preparing for the golden age of life and meeting it at its best. Moreover, Men’s Health already wrote that the benefits of strength training only increase with age. You calculate the age the from age calculator.
Here are 8 tips to help you build muscle in your 40s.
- Don’t skip a warm-up.
- Build Strength Wisely.
- Include the connection between the mind and muscles.
- Less weight and more reps.
- Remember: you are not an athlete!
- Do not neglect any muscles.
- Change your approach to cardio.
- Take care of your food.
1. Don’t skip a warm-up.
A warm-up is recommended at the age of 20. From 40 years old required! Ideally, you should sweat a little before exercising. But don’t overdo it with cardio. Just get your body ready for training.
2. Build Strength Wisely.
Technique, exercise quality and exercise slowdown are the new rules after 40. Do not rush to work with large weights. Better work on your technique.
3. Include the connection between the mind and muscles.
This moment is more important than ever. Concentrate on your exercises and feel how your muscles work from the beginning to the end of each rep. Calculate your height from the height calculator.
4. Less weight and more reps.
Don’t chase heavyweights. Focus on training with less stress and more reps. This approach will allow you to build muscle, as well as work with large weights. It also gives you the ability to recover faster overnight.
5. Remember: you are not an athlete!
Even if you are sure otherwise. Forget about competing with other training partners and enjoy the process. Set personal goals and strive to achieve them using a schedule that suits your plans.
6. Do not neglect any muscles.
In addition to basic exercises, which are primarily aimed at working out large muscle groups, devote more time to your forearms, calves and main muscles.
7. Change your approach to cardio.
Leave running on the treadmill (and even more so on the burpee) young. For cardio workouts, choose exercises with less impact, such as walking, exercise bikes, or the orbital track. They fit your joints better.
8. Take care of your food.
Nutrition is always at the core of our health. But starting from the age of 40, the importance of a balanced diet increases. Eat more protein than ever before, eat lots of vegetables and fruits, and choose whole foods.