Hitting new decade milestones is enjoyable and turning 40 shouldn’t feel any different than when you were 39 years old. However, throughout your 40’s, things might gradually begin to change. There are a set of 5 gym rules every guy over 40 should follow and when adhered to, some changes may be more seamless.
Some noticeable differences that we should expect in this decade of life include slowing down and taking longer to recover! At age 40 and beyond, the muscle fibers change. The body doesn’t regenerate as many fast-twitch muscle fibers that it once did, which are the muscle types you gain in power exercises.
In addition, this decade can be tough on recovery, as the body may need more time, rest, and nutrients to do the same job that it once did. While these changes may be subtle, they are part of turning the dial to a new decade of life and it simply means an adjustment may be needed.
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Muscle Building Slows Down in Our 40’s
The rate at which the body builds muscle begins to slow sometimes in your 30’s just after hitting your peak. The dip is slow, but throughout your 40’s it might be more pronounced as fewer fast-twitch muscle fibers are created. Goals in the gym should account for this and should take aim on various muscle types for balance and the more we keep these muscle fibers the longer we can maintain physical wellness.
Establishing a Workout Routine is Essential
Perhaps the most important aspect in your fitness routine in your 40’s is to establish a sound routine. A routine is important because various distractions can get in the way of working out. For example, throughout this decade many guys are focused on careers, kids that are getting older, caring for parents, among many other distractions that may occur.
With a sound routine, it is already engrained into your mind that exercise is going to happen, despite a curveball being thrown your way. Aim to have specific cardio days, back days, heavy days, or HIIT days to establish a routine.
Focus More on the Recovery Process
As we age the time it takes for the body to recover lengthens and aging tends to lead to a decrease in muscle mass. Taking the time to allow for optimal recovery conditions involves rest, rest, and more rest.
The sleep you get at night is critical in building new muscle, repairing tissue, and helping to restore energy levels so that you can come back stronger the next day. When you are in your 40’s, the recovery process is critical.
5 Gym Rules Every Guy Over 40 Should Follow
As the body ages, it is imperative that guys follow some simple rules when working out. Here are 5 gym rules every guy over 40 should follow to maintain consistency, health, and longevity.
- Spend More Time on the Warm-Up. The warm up is a necessary time to allow the body to adjust to exercise that is ahead. During this time, it is important to get the heart rate up, warm up the muscles, and adjust to the move that you will be performing. A warm-up doesn’t have to be an extended workout for contain activities that are strenuous; however, it is important to allow the heart rate to naturally rise and adjust the body for activity. When performing a HIIT workout, consider warming up for 5-7 minutes and include jumping jacks, light squats, arm and leg circles, mini pushups, or jogging in place to ensure the heart increases prior to your workout of the day.
- Pay Close Attention to Your Form. Let’s face it, when we were in our twenties and thirties, it was easy to just go jump into a workout, perform a power clean without paying attention to form, and move on to other exercises like it was nothing. However, when you are in your 40’s, it’s important to pay attention to your form. Paying close attention to your form can help to prevent injuries, though a safe and full range of motion, and allows for your muscles to fully function the way in which they are intended. So, guys if you’re the type to go to the gym and start your lifts without paying attention to form when you’re working out, be mindful that you’re putting your lower back, shoulders, and rest your body at risk of injuries.
- Be Mindful of PRs. While hitting the workout of the day goals, aiming for maximum PR weight lifts can be a bit different than in earlier years. Whether it’s maximal weight or reps, anything at maximal effort strains the body and muscles to a point that could lead to injuries. While the primary goal of lifelong exercise is long-term, injuries can lead to permanent physical issues and create delays in any routine.
- Change Up The Routine. Too often it becomes easy to work on a few lifts that are challenging and only those. While working hard on specific lifts can help to drive the direction, it might be more effective to mix up the lifts to help encourage progress. If you are working on improving your squats, consider mixing it up with front, back, hack, or goblet squats. Similarly, if it’s arms day, consider changing up how you do your curls, changing grips, or finding alternatives for a different angle.
- Don’t Skip Stretching. Ok guys, working out hard feels great, gets results, and can help hit the goals. Though, to reach these goals, it is imperative to pay attention to stretching. Flexibility training is a major part of fitness and can help to reset the muscle fibers so they can perform at their best. Aim for 10 minutes of flexibility training at the end of each workout when the muscles are warmed and hold each stretch for 30-60 seconds each.
The Final Thoughts
Exercise throughout life should be fun, attainable, and something that can be done long-term. When you take extra care of the body and be mindful of your muscle’s capabilities, you set yourself up for being able to workout long-term. Taking a few extra steps in the gym may add to your overall workout, but could help to maintain your overall performance for longer.
