As you get older, you may experience more bothersome pain in your joints, feel less mobile, or feel as strong as you used to, which is normal. But that doesn’t mean you have<\/em> That’s how I feel. Consistent strength training will help you move pain-free and stay strong for a lifetime. It’s never too late to start.<\/p>\n “Strength training in midlife is an investment in long-term health,” he says. Patricia Greaves<\/u>,CPT, W.H.<\/em> He is a Strength in Diversity alumnus and founder of StrongHer Personal Training, a virtual and in-person coaching service. “It helps you build muscle and strengthen your bones, helping you stay stronger, more mobile, and more independent for longer.” <\/p>\n But throwing weights around when you’re, say, 50 may feel different than it did when you were 20. After all, you can start losing. muscle mass<\/u> and bone density<\/u> If you don’t train in your 30s, you can lose strength, stability, mobility, and overall recovery over time. In other words, your body changes as you reach middle age, so your approach should change as well.<\/p>\n But starting strength training at any age is easier said than done. According to Greaves, here’s how to move freely and easily into midlife and beyond.<\/p>\n Greaves says the first goal should be “to learn movement patterns, not to prove something.” Starting light will build confidence, protect your joints, and allow you to focus on proper form while gradually building a solid foundation. Depending on your current ability, Greaves recommends starting with bodyweight exercises or lighter dumbbells, about 2 to 3 pounds for the upper body and 5 to 8 pounds for the lower body. (Small muscles in the upper body, such as biceps, triceps, and shoulders, typically cannot withstand as much weight as larger muscles in the legs, such as the glutes and quadriceps.) <\/p>\n That being said, the key to getting stronger over time is gradual overload, where you continually challenge your body by gradually increasing the weight, reps, or sets. That’s why Greaves suggests increasing your dumbbells by 2.5 to 5 pounds once you can easily complete 10 to 12 reps (or more) of the exercise. (If you can’t do 10-12 reps with the new weight, aim for 6-8 reps to start.) For example, if you’ve been squatting with 5-pound dumbbells for a few weeks and 12 reps feel easy while your form is solid, it’s time to step up to 7.5- or 10-pound dumbbells.<\/p>\n “The goal is to create a routine that actually feels doable, so I usually [starting with] “Do 30 minutes of strength training three times a week: one lower body day, one upper body day, and one full body day,” Greaves says, but adds that if that feels like too much, just two sessions a week (one upper body and one lower body workout) can make a difference in your overall strength and endurance. <\/p>\n Greaves also suggests starting with three movements per session (three sets of 10 to 12 repetitions each). To get the most bang for your buck, she also recommends sticking with compound exercises (moves that target multiple muscle groups at once) like split squats, deadlifts, overhead presses, push-ups, and bent-over rows. <\/p>\n Remember: Consistency transforms your body and improves your strength. “Strength training works best when you follow a plan that’s simple, effective, and that you can actually stick to long-term,” Greaves says. You can always do additional training or add more movements as your body adjusts and gets stronger.<\/p>\n Greaves says rest is “not an option, because recovery is what actually builds strength.” To set yourself up for success, Greaves recommends aiming for seven to nine hours of sleep each night. On non-training days, encourage gentle activities like walking and stretching to increase circulation, support recovery, and keep your body moving. <\/p>\n Nutrition is also important, and protein and fiber should be your best friends. “Protein helps build muscle and keep you full, while fiber supports heart health, digestion, and satiety,” she explains. Specific protein needs vary from person to person, but as a rule of thumb, aim for 20 to 30 grams of protein per meal and several protein-rich snacks throughout the day. Eat eggs, chicken, turkey, tofu, lean beef, Greek yogurt, and cottage cheese combined with fiber-rich fruits and vegetables. <\/p>\n For recipe ideas, W.H.<\/em> The ultimate protein + fiber guide. <\/p>\n Building strength in midlife doesn’t mean doing extreme things or striving for perfection. It’s important to start smart, keep it doable, choose what feels good in your body, and stick with it to make real progress over time. <\/p>\n When in doubt, the key is to “listen to your body, respect your limits, and understand that your current strength may not be what it used to be, but that’s not a bad thing,” Greaves says. \u201cThat way you can be consistent and continue to improve over time.\u201d<\/p>\n Andy Breitwich is a freelance writer covering health, fitness, relationships, beauty, and smart living. She is a graduate of Emory University and Northwestern University’s Medill School of Journalism. Her work is Women’s Health, PopSugar, Food and Wine, What to Expect, Cosmopolitan, Men’s Health<\/em>and elsewhere. A former collegiate pole vaulter, she loves all things fitness, but has yet to meet a group training class she doesn’t like.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n1. Start with a lighter weight than you think you’ll need.<\/strong><\/h2>\n
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2. Keep your routine simple and consistent.<\/strong><\/h2>\n
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3. Prioritize recovery and nutrition.<\/strong><\/h2>\n
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