• Joshua Li

3 Ways to Stay Fit After Forty


There’s no denying the athletic ability of a man begins to descend around the 40 years old mark. Physical activity just seems to become harder compared to 10 years ago. You can either accept it, become increasingly weaker and dysfunctional with age or you can fight it, and do everything you can to keep functioning like a fully fit, healthy man like you have always been. Below we have created a 3-step guide to help keep you 'fit after forty'.

Maintain is gaining

40 years old and your genetic potential is past its best and is continually diminishing. Unfortunately, the results you get will come by slower and slower as you age in to your 50’s and 60’s.

You have to ask yourself the question, “Would I be happy with this physique in 10 years’ time?” If so, then you are best off maintaining/gradually improving on your current physique.

Many men past the age of 40 give up on themselves and their physique is quick to give up on them too. But with your approach of maintaining what your shape you have and staying fit, you will be streets ahead of your friends who went down the other route. Even if you are in poor shape now and over 40 it’s not too late. You can still achieve a great change in your physique with consistent hard training and intelligent dieting.

Listen to your body

We recommend training to your maximum capacity, keeping all the big lifts such as squats, bench press and deadlifts. We do suggest to back off with either your training frequency or the amount of volume you do during the week.

Your recovery won’t be as efficient as your younger years, so some days you will need to reduce the load and focus on the feel of the movements (the stretch and squeeze of the working muscles)

The big compound lifts are extremely taxing on the body and I believe these lifts should be rotated month by month, focusing on certain lifts at one time. If you do feel a few aches and pains from these movements then you can look to sub them out for exercises easier on the body. For an example, instead of weighted chin ups, you can go for neutral grip lat pull down, or instead of a back squat you can go for bulgarian split squats. Listen to your body and be sensible with your exercise selection.

Outside of the bigger heavy lifts you should stay on top of single joint, accessory exercises, such as cable flyes, DB lateral raises etc. With these accessory movements, we suggest to focus solely on feeling the working muscles rather than seeking to add more and more weight. Save your energy for the bigger compound exercises and feel the burn with the smaller lifts.

Broaden your tools

Your body won't be functioning like a 20 year old any more. You can’t afford to diet like you used to and you might not be able to do the same movements as you did before.
In regards to training, it is essential you broaden your range of exercises to avoid current injuries or beaten up body parts. For example, you should be able to perform different variations and alternatives of a barbell back squat, so you can work around a knee injury you may have picked up over the years.
The same applies with nutrition. A younger trainee will believe they can eat anything, get decent results and not get fat. The truth is he may be just temporarily getting away with it. As you age, so does the physiology of your body, meaning your dietary habits must change too. Being older likely means more responsibility, stress and other factors get in the way of your training regime, or maybe your body is gathering more minor injuries, which is more of a reason to tidy things up with your diet to keep your physique intact.
Over forty and want to get back fit and healthy? We are waiting to hear from you. Book in with us in the tabs above.

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