You can have a muscular body even at 40 but you need to start training in a smarter way
Most people seriously start paying attention to their fitness and health post the age of 40 years. According to experts, it is the time when muscle loss becomes inevitable—as your strength dwindles, joints begin to become stiff, and workouts slow down a bit. However, it does not mean you cannot have a muscular body. It is indeed a call to start training in a smarter way.
Experts say building muscles after 40 does not mean you need to lift heavy weights or spend more time working in the gym. You need to just move properly, get all the strength from exercise, and take adequate rest for your body to recoup and repair. Your training should solely be focused on stability and function.
Here are a few ways you can build your muscles effectively
Compound and isolation exercises
Compound and multi-joint exercises like squats, lunges, deadlifts, presses, and rows are one of the best ways you can move your muscles. Experts say isolation movements like curls, press-downs, flies, and lateral raises are important - lifters should do more isolation work.
Unlike compound movements, they do not consume a lot of energy, which means you can push yourself harder and recover faster. Isolation exercises are perfect for those times when you want to crush a couple of sets to failure.
Incline push-ups
According to experts, incline push-ups are the best way to start a push-up routine if you have trouble doing the basic ones. The exercise targets the main chest muscles; however, it puts far less stress on your elbows and significantly reduces the amount of body weight you are lifting.
You can do incline push-ups anywhere with a stable surface like a table, desk, or wall.
Apart from exercising your chest, this simple movement also targets your shoulders and triceps, as well as a long list of muscles throughout the abs, back, hips, and legs.
Goblet squats
To effectively build muscles, goblet squats are among the best exercises that you can do anywhere and at any time of the day. You can increase the weight used or the number of repetitions performed. Aim for 3-4 sets of 8-12 repetitions with a weight that challenges your muscles, causing you to reach fatigue near the end of your set.
Always make sure to maintain proper form throughout each rep to maximise muscle activation and prevent injury.
Glute bridges
The glute bridge exercise engages your glutes, thighs, and core muscles. Experts recommend doing it differently every time to not just keep it fun but also help you work multiple muscles.
Pressing through the toes and heels and using only one leg are common bridge exercise variations.
Glute bridges are extremely powerful but require a lot of energy to operate. You can burn a large amount of calories doing these exercises, along with other cardio activities like running and biking.
Resistance bands
Resistance bands easily help you replace bulky exercise equipment with rubber bands that you can stretch. The force it takes to stretch the bands works your muscles just like using free weights or machines.
According to studies, training using resistance bands provides similar strength gains to using conventional gym equipment, as they put tension on your muscles and work them longer during movements.
Mistakes you must avoid
- Stop training for power
- Do not lift too heavy
- Do not skip isolation exercises, as they help multi-joint movements
- Do not give up cardio, as it is an important component of your training
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