As we get older, our needs in the gym change. The core tenets still apply; such as strength, injury prevention, and mobility. How we get there is what slightly changes. For example, we don’t need to be chasing our 1-rep max like we might have when we were younger. If you are a first-time lifter, we don’t need to be doing crazy intensity because someone told us that’s what worked for them. We want to approach our regimen intelligently so that we can continue to work on building strength for many years, but more importantly, keep us safe from injury and create resiliency.
Focusing on Technique and Volume
If you are starting out, I wouldn’t jump into low rep stuff. Our priority should be building up volume so that we can work on form and proper execution. Our lifts and progress are only as good as how effectively we can perform the movement as intended. For example, if we are doing a row and standing up too tall, or using momentum to get the weight up, we will not be maximizing our results. If anything, having too much focus on chasing the weight can lead to more injuries, as we usually find ourselves swinging the weight around.
As we solidify movement patterns, we can then increase the intensity and lower the volume where we narrow down our lifts to compound movements and focus on driving that strength. This can go from doing exercises that hit all muscles individually (bench press, row, bicep curls, skull crushers, etc.), to more compound lifts that target strength (squats, barbell rows, push press, etc.). The reps would go from 10-15 reps to 3-5 reps. This is why focusing on form is so important early on. When you reach the point where you are doing 3-5 reps, you will be using much more weight and will want to make sure that you can keep your form immaculate as you perform each of them.
Stress and Lifestyle Considerations
Here is where we start to separate from the young kids. We have a whole new set of responsibilities in our 40’s that we didn't have in our 20’s. Some of you may have kids, a busy job, added stress, bills to pay, and no time. We don’t want to try and force a program into a hectic life. We are building good habits so we want a program that goes ALONG with our lifestyle. I’d rather see someone follow a ‘decent plan’ 90% of the time over a ‘perfect plan’ only 50% of the time. Adherence and consistency are everything. Prioritize focusing on movements that will address any injuries or imbalances you have first, and then include the bigger compound lifts (as appropriate). Choose a frequency that fits your schedule. 2-3 days a week is all you need to achieve the body you want. If you can only do 1-2 to start that's totally okay. Figure out what camp you fall into. Some may find 2 workouts that are 60 minutes each easier, while others may find doing 15 minutes 5-6 days a week easier. There is no one size fits all and they will all provide results.
Choose Movements That Enhance Your Life
Don’t think because its resistance training, it has to be a bodybuilding program. If anything, I’d focus on movements that carry over to your everyday life. This can switch from being deadlifts and squats to single arm RDLs and kettlebell presses, to help transfer over to everyday activities like carrying groceries, or moving heavy stuff overhead. You may also want to increase your cardiovascular fitness by incorporating HIIT cardio or moderate intensity jogs a couple times a week. Make sure to prioritize resistance training first though, as the more muscle you have the more you can increase your metabolism, which means your body will be able to more efficiently shuttle your food to the areas that need it (like muscle) versus storing it as fat.
