Hey there, gentlemen over 40! So, you've been hitting the gym and trying to stay in shape but haven't felt like you're getting anywhere, or has working out become harder since you hit the big four-Oh?
It might not be your routine. You may be making common workout mistakes preventing you from getting the most out of your exercise initiatives and holding back your success.
When we enter our fourth decade of life, our body changes - both physically and hormonally - and it's no longer as easy as it was before to lose fat or gain muscle.
For our seasoned exercise veterans who want to act their age without slowing down on progress, we're serving up four workouts faux pas for men over 40 to ditch yesterday so they can realize better results yet remain in one piece.
So if your workout regime could use a refresh, read on for four critical mistakes men over 40 make with their workouts...so they can fix them quickly!
Four Common Mistakes
Most people think their unsuccessful workouts are due to their age, but it's not their age but the mistakes they could be making. Here are four common mistakes that men over forty need to be aware of.
Not Training for Power
People aged forty-plus often stick to the same traditional workout routine, neglecting essential elements such as power training. This entails performing exercises with an explosive and dynamic motion, which are movements that generate greater force than one can use steady, conventional reps.
Without incorporating this exercise into one's weekly regimen, one will quickly lose the ability to do so. Power training should not be underestimated and should be seen as fundamental in maintaining physical strength and muscle growth.
It also can be a simple and easy endeavor. However, it is still essential to include a variety of explosive workouts to ensure that you keep your body working at optimum levels.
Training Too Heavy
There may be better ideas than piling extra weight into your workout routine. Not only does it offer very little in terms of gains, but it could also end up causing more harm than good.
Overloading your body with too much weight can lead to things like strained muscles, torn ligaments., and unwanted physical punishment such as muscle tears and joint pain. Excessively intense workouts can also cause mental stress and fatigue due to their high intensity.
It's important to remember that as you age, what used to work for you physically before will yield different results now. It's essential to take a more conservative approach to train by gradually building up the weight you lift over time.
Not Doing Enough Isolation Exercises
In addition to the multi-joint lifts that are so popular these days, it is essential to incorporate isolation exercises into any training plan.
Isolation exercises are designed to strengthen and target specific muscles or muscle groups, making them distinct from compound movements that involve multiple joints and typically work several muscles simultaneously.
Focusing on isolation exercises can help maximize strength gains by focusing on isolated muscle development and improve posture and stability by strengthening stabilizer muscles that may be neglected during compound lifts.
Additionally, isolation exercises can be highly beneficial for rehabilitating injuries or targeting weak body areas that do not benefit from compound lifts. They can also serve as an excellent warmup before attempting more complex movements. These benefits can be enhanced by taking post workout supplement.
Adding isolation exercises to a workout program can help maximize performance and reduce the risk of injury.
Not Doing Enough Cardio
It is easy to overlook the significance of cardio and conditioning during a workout regimen focusing on building strength and muscle with weights. As we age, our metabolism begins to slow down in efficiency, meaning it becomes even more important to burn calories in other ways, like adding cardio and supplements like antioxidant plus for calorie burn.
By elevating your heart rate through regular cardio exercise and adding fat burner supplements to your diet, you can keep your metabolism running at peak performance and help you stay fit and healthy for years.
Regularly engaging in cardiovascular exercise is essential to any successful fitness plan, allowing you to burn more calories throughout the day, discipline, and maintain a healthy lifestyle.
Tips to Fix These Mistakes
Getting the most outstanding performance through your workout sessions is no longer difficult. Here are the tips to fix the mistakes and to keep growing better and muscular despite your age.
Adding New Exercises or Power Training Sessions
Adding an exercise like kettlebell swings into your routine is a great way to improve your training regimen. Doing this a few times a week will help you build and sustain total body strength by doing three sets of eight to ten reps.
Furthermore, you can also practice power training by using lighter weights and becoming more aggressive with exercises like bench presses, squats, and deadlifts. Aim for three sets of three to five reps to feel the effects of power training.
All in all, incorporating exercises like kettlebell swings into your routine in combination with power training will help build and maintain a powerful physique at any age.
Changing Rep Range
Rather than relying on heavy weights to achieve desired exercise results, focusing on moderate loads within a six to the eight-rep range is better. This will be gentler on the joints and muscles, allowing for good muscular tension (TUT).
Training in this manner as you enter your 40s can help prevent long-term joint injury and maintain progress. Utilizing smaller training loads while providing a challenging stimulus can help develop strength, muscle, and endurance without risking joint health.
Add Two Isolation Moves in Each Workout
Rather than simply deadlifting and squatting, adding isolation exercises into your routine is essential to ensure optimal muscle growth. An effective way of doing this is to add two iso moves after each significant lift in a given workout and take whey protein supplements regularly. This allows you to increase the amount of total volume without putting too much strain on your joints.
For example, when training legs, you could include sets of leg extensions and curls after squats; or when focusing on back muscles, you could throw in preacher curls and standing curls following pullups and rows. This will help maximize the gains from the workout while being mindful of joint health.
6-8 Minute Cardio Activity
Incorporating cardiovascular exercise into your workout routine is an essential component of a successful fitness program. Starting with six to eight minutes of activity is a great way to begin.
While this doesn't have to be long and laborious, you can make the most out of it by pushing yourself during intervals or increasing the speed on a treadmill, rowing machine, or bike. Additionally, consider performing short running sessions or adding extra intensity to your weight training exercises.
1. How can people build muscle after 40?
The key is to focus on conditioning your body and maintaining proper form during exercises; not going too heavy at first may help too. That said, don't be afraid to bump up the weight when your reps become easier later; that's how you know your muscles are growing. Further, take charge of your nutrition, prioritize the right exercise moves, and stick with it. With a mix of cardio, strength training, and healthy-eating plans, you'll lift those kettlebells quickly in no time. And remember to make sure to consult with your doctor.
2. What are the best workouts to build muscle after 40?
High-intensity workouts such as weightlifting, circuit training, and plyometric exercises are all excellent ways to build muscle in those over 40. Make sure your routine includes plenty of rest weeks for recovery too. Finally, focus on proper nutrition and hydration - these factors are critical in any fitness journey post-forty.
3. What are the supplements for building muscle after 40?
Supplements like creatine, beta-alanine, and BCAAs are great for helping your performance during workouts, while zinc and magnesium help with energy production and nutrient absorption.
One essential supplement for those over 40 looking to build muscle is whey protein, which helps fuel your body with all the nutrients and energy it needs while promoting quick recovery.
Things can often seem a little crooked when you start aging, but it may not be about your age but the mistakes you're constantly making in your workouts.
There are four mistakes men after-40 make, like not training for power, training too heavy, not doing enough isolation exercises, and not doing enough cardio. These factors can turn things against you, so it is vital to consider and fix them.
To fix these problems, you need to add new exercises or power training in your workout routines, change rep ranges in your exercises, add two isolation moves in each workout you perform, and add a 6-8 minute cardio activity. These tips can help you get back on the right track and say hi to a longer and better life.
- Riachy, Ruba et al. 'Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men'. Journal of Functional Morphology and Kinesiology, vol. 5, no. 4, Nov. 2020, p. 81. PubMed Central, https://doi.org/10.3390/jfmk5040081.