Tag: exercise over 40

  • Don’t Be Afraid to Lift Weights If You’re Over 40: Embrace Strength Training to Age Gracefully

    Strength training can be intimidating especially if you’re over age of 40, but it shouldn’t be. A lot people over 40, find themselves afraid to lift weights due to fears of injury, thinking it’s too late, or simply not knowing where to start. However, the benefits of lifting heavy weights extend far beyond muscle gain: it’s about preventing injury, moving better, reducing body fat, and enhancing overall health. If you’re over 40, here’s how to look at weight lifting and strength training with confidence.

    Related: The Over 40 workout plan

    Also related: 35+ free workout plans for different goals and ability levels

    The Myths That Hold Us Back

    The gym can be an intimidating place, filled with big weights and the unwarranted fear that lifting heavy could hurt us. This couldn’t be further from the truth. Strength training, particularly for those over 40, is crucial for maintaining muscle mass, supporting bone density, and managing body fat. Overcoming the fear to lift heavy weights can make all the difference in achieving a more resilient, pain-free body.

    Embracing Strength Training Over 40

    Why Lifting Weights Is Non-Negotiable After 40

    As we age, our bodies naturally begin to lose muscle mass, a condition known as sarcopenia. Lifting weights, especially lifting heavier weights, combats this decline, boosts metabolism, and supports weight loss by increasing muscle mass and reducing body fat. For most people over 40, incorporating exercises that involve lifting heavy can significantly affect overall health, aiding in the prevention of osteoporosis, improving cardiovascular health, and enhancing mental well-being.

    Overcoming Self-Doubt with Proper Form and Technique

    Starting to lift weights can be daunting, with anxiety and self-doubt creeping in. The key to overcoming this fear is education and practice. Learning proper form for exercises like the squat or deadlift, starting with lighter weights to build confidence, and gradually increasing to heavier weights ensures you lift heavy safely and effectively. Remember, every person in the weights area had to start somewhere, and most were once beginners feeling the same initial apprehension.

    The Psychological Benefits: Beyond the Physical

    Lifting weights does more than transform your body, it changes your mindset. When you start weightlifting and strength training routines, you build confidence, reduce anxiety, and strengthen your mental resilience. The act of lifting heavier weights than you thought possible can profoundly affect how you view yourself and what you believe you’re capable of achieving, both in and out of the gym.

    Practical Tips to Get Started

    1. Begin with Guidance: Consider working with a personal trainer who can introduce you to the weights area, teach you the movement patterns of weightlifting, and help you develop a workout plan tailored to your fitness level and goals. If you can’t see a trainer, check out our Very Beginner workout plan or our Over 40 workout plan.
    2. Focus on the Fundamentals: Master the basic lifts with proper form before progressing to heavier weights. Exercises like the barbell squat, bench press, and deadlift are staples for a reason—they engage multiple muscle groups and build a strong foundation. To learn some of these movements, check out our list (and videos) of the 20 best exercises for men and women.
    3. Listen to Your Body: Pay attention to how your body responds to training. Incorporating rest days and lighter workouts is crucial for recovery, especially as your body adapts to the new stress of lifting heavy. If you’re feeling particularly sore or tired, check out these low-intensity workouts your body will love. You may also like reading our piece on the perfect day of recovery for high performers.

    Make Your Strength Training a Lifestyle

    Lifting weights after 40 isn’t just about overcoming the initial fear—it’s about embracing a lifestyle that prioritizes health, strength, and well-being. The journey may start with apprehension, but it leads to a path of empowerment, resilience, and a newfound love for the sport of weightlifting. Remember, it’s never too late to make a significant impact on your health, and lifting weights can be a rewarding part of that journey. Whether you’re new to the gym or returning after a break, let your desire for a healthier life overcome any fear or doubt. Start lifting, start living.

    Get started with your Over 40 workout plan today!

  • Improving Flexibility and Mobility for People Over 40

    Improving Flexibility and Mobility for People Over 40

    It’s widely accepted that flexibility and mobility for people over 40 declines significantly. While it’s an unfortunate reality, it can be managed and slowed. In this piece, we’ll look at the importance of staying flexible and mobile, the causes behind declining flexibility and mobility, and the types of exercises that can help people over 40 stay active and healthy.

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    The risks associated with decreased flexibility and mobility

    As you get older, the effects of decreased flexibility and mobility starts to creep in more and more. From decreased joint mobility to weakened muscles, decreased flexibility and mobility can have an immediate and long-term impact on your overall health. In particular, people over 40 years old are at an increased risk of developing a number of health issues as a result of decreased flexibility and mobility, such as:

    1. Joint Pain

    As flexibility and mobility decrease, so too do the range of motion and stability of your joints, increasing pain and discomfort.

    2. Weakness

    As flexibility and mobility decrease, so too does the strength of your muscles and ligaments, leading to a drop in performance.

    3. Injury

    As flexibility and mobility decrease, so too does your ability to move safely and quickly, increasing your risk strains and tears.

    4. Posture

    Poor flexibility and mobility can also lead to a poor posture, which can exacerbate the effects of decreased mobility, as well as lead to back pain, neck pain, headaches, and more.

    It’s important to recognize that decreased flexibility and mobility can have serious effects on both your physical and mental health so it’s important that you take steps to maintain flexibility and mobility as you age.

    What causes declining flexibility and mobility

    We know that with age, flexibility and mobility decline, but what causes the decline, exactly?

    One of the main contributors to decreased flexibility and mobility is the decrease in muscle mass that naturally occurs as people age. As we age, our bodies produce less collagen and elastin, which are important proteins in maintaining muscle structure. This lack of collagen and elastin can cause our muscles to become stiffer, contributing to a decrease in our ability to move freely.

    Another cause of decreased flexibility and mobility is a decrease in connective tissue health. Connective tissue, such as tendons and ligaments, is responsible for stabilizing and supporting our joints. As we age, our bodies produce less of the nutrient and hormone-rich fluid that nourishes our connective tissue, and this decline in fluid can lead to a decrease in our joint stability, making it more difficult to achieve and sustain certain movements.

    Lastly, reduced flexibility and mobility can be caused by an increase in inflammation in our bodies. Inflammation can cause stiffness in our joints, leading to a decrease in our range of motion. Inflammation can also cause our muscles to become weaker and slower, further impacting our ability to move freely.

    Fortunately, by taking the proper steps we can maintain a high level of flexibility and mobility even as we get older. Regular exercise, stretching, and using the right mobility and flexibility tools can help to improve our range of motion, reduce inflammation, and maintain muscle and connective tissue health.

    Benefits of staying flexible and mobile

    One of the key benefits of staying flexible and mobile is that it can help to reduce the risk of injury. As we age, our muscles and joints naturally become stiffer and less able to support us. Stretching and movement can help to restore some of that lost flexibility, which in turn helps to reduce the risk of sprains and strains.

    Maintaining flexibility and mobility also helps to improve posture. As we get older, our posture can suffer as a result of our sedentary lifestyle and lack of activity. Being flexible and mobile helps to ensure our muscles, joints, and bones work in harmony, which can help prevent back pain, neck strain, and postural problems.

    Staying flexible and mobile can also help to improve overall fitness levels. By engaging in regular stretching, yoga, and other forms of low-impact exercise, we can help to improve our overall strength, endurance, and stamina. This increased fitness can help to make everyday activities, such as walking and climbing stairs, easier and less tiring.

    Finally, staying flexible and mobile can help to improve mental health and wellbeing. Regular physical activity, such as stretching and yoga, can help to reduce stress levels, improve mood, and even help to reduce the symptoms of depression and anxiety.

    From reducing the risk of injury to improving overall fitness levels, regular physical activity and stretching can be a great way to maintain a healthy body and mind as we age.

    Types of exercises to improve flexibility and mobility

    Stretching should be part of everyone’s routine, regardless of age. Dynamic stretching, which involves moving the body in specific patterns, is especially important for those over 40, since it helps to improve the range of motion and reduce the risk of injury.

    By committing to regular exercise and making lifestyle changes, those over 40 can dramatically improve their flexibility and mobility. Stretching, yoga, and bodyweight exercises all help to improve the range of motion and reduce the risk of injury. With a little commitment and dedication, anyone can become more flexible and mobile, regardless of age.

    Here’s six of our favorite exercises for improving flexibility and mobility:

    1. Deep squats

    2. Cossack squats

    3. World’s greatest stretch (WSG)

    4. Thread the needle

    5. Cobra pose

    6. Scorpion

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    Increasing flexibility and mobility is not just about exercise, however. Eating a nutrient-rich diet, getting enough sleep, and managing stress are also important. Eating foods rich in omega-3 fatty acids and antioxidants can help to reduce inflammation and promote overall health. Getting at least seven hours of sleep each night can help to improve energy levels, while reducing stress levels through activities such as mindfulness and meditation can help to promote relaxation.

    Need more help with your fitness? Let us know. Give us a follow on Instagram (@humanfitproject).