As the pages of the calendar turn, ushering us into the later chapters of life, the pursuit of building and maintaining muscle takes on a new narrative. The once straightforward journey becomes a mosaic of challenges and triumphs, where the strategies that once effortlessly shaped our physiques in our 20s may not yield the same results in the more mature stages of life. Yet, there exists a realm of wisdom seldom shared—the untold truths about building muscle after 40.

As we age, the ways upon which we sculpt our bodies transforms. The once seemingly boundless energy of youth encounters the subtle resistance of time. It’s a journey marked by resilience, adaptation, and a commitment to discovering the tailored strategies that empower us to build muscle optimally, even as the numbers on the age scale increase. In this exploration, we unravel the seven essential insights that often languish in the shadows, waiting to guide us through the maze of muscle development in the golden years.

So, let’s dive into these revelations—seven crucial elements that form the blueprint for building muscle after 40. It’s a journey that transcends mere physical transformation; it’s a narrative of empowerment, resilience, and the unwavering commitment to a thriving, muscular existence well into the decades.

It was not BOXROX that first came up with these secrets about building muscle after 40, but rather coach Alain Gonzalez. Coach Alain Gonzalez is an author, personal trainer and YouTuber with over 800K subscribers. He often uploads videos of fitness workouts, tips, training tricks and more, all related to making the most out of your time when working out.

Without further ado, let’s embark on this expedition to uncover the unspoken truths that can redefine the way we approach muscle building after 40.

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7 Things No One Tells You About Building Muscle After 40

So, below are 7 things no one tells you about building muscle after 40, but that Gonzalez decided to share.

1. Protein: The Aging Catalyst

As the years add up, our bodies become resistant to the muscle-building effects of protein, a phenomenon termed anabolic resistance. Research from the British Journal of Nutrition suggests that older adults need a higher protein intake than their younger counterparts to stimulate muscle protein synthesis maximally. Aim for at least one gram of protein per pound of body weight daily. Consider incorporating an extra scoop of protein powder to bolster your muscle-building efforts.

2. Rest: An Ageless Requirement

Understanding age-related muscle recovery is a bit like decoding a complex puzzle. While studies vary on the impact of ageing on recovery, it’s clear that testosterone levels decline, leading to a slower muscle recovery rate. To counteract this, increase rest between sets and workouts. If you’re training six days a week, consider scaling back to five. Adjusting rest intervals to three to five minutes can better support muscle and nervous system recovery, ensuring sustained progress.

3. Joint Sensitivity: Handle with Care

With age comes a decrease in synovial fluid and stiffening of connective tissue, making your joints more sensitive. Minimize joint strain by focusing on proper form and technique. Opt for biomechanically sound exercises that reduce stress on joints, such as choosing a dumbbell bench press over a barbell bench press. Strategic exercise selection, like opting for a leg press over a squat, can mitigate potential joint strain, allowing you to train with longevity in mind.

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4. Mobility Matters More

Incorporating mobility work becomes paramount as muscle strength and flexibility decrease with age. Dynamic stretches, foam rolling, and muscle activation drills in your warm-up, coupled with static stretches and self-myofascial release techniques during cooldown, can enhance overall performance and reduce injury risks. Investing extra time in these activities ensures you’re prepared for safe, effective, and optimal training sessions.

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5. Cardio Choices: Age-Appropriate Impact

Cardiovascular health is vital, especially as you age. Opt for low-impact options like indoor cycling or swimming to improve blood flow without putting excess strain on joints. Choosing cardio activities that align with your fitness goals and preferences is crucial for long-term adherence. Enjoyable activities increase the likelihood of incorporating cardio consistently, reaping benefits for muscle growth and overall health.

6. Consistency Triumphs Over Time

While the muscle-building process may slow with age, consistency remains the key to progress. Dedication to regular exercise, even with a busier schedule, is crucial. Making adjustments and finding ways to prioritize fitness in your daily routine ensures that progress is not only achievable but sustainable well into your 40s, 50s, 60s, and beyond.

7. Nutrition: Quality Over Quantity

In your 20s, you could seemingly indulge in fast food without consequences. However, as the years pass, considerations shift. While calorie needs may decrease with age, nutrient requirements increase. Focus on a diet rich in protein, complex carbs, and healthy fats, but don’t forget the importance of fruits, vegetables, and fibre. Quality calories become paramount, emphasizing the significance of a well-rounded and nutritious diet for optimal muscle building after 40.

To wrap it all up, building muscle after 40 is not an insurmountable challenge; it’s a journey that requires adaptation and a holistic approach. By embracing these seven often-overlooked aspects, you can navigate the nuances of ageing and continue to sculpt your physique effectively. Remember, it’s never too late to prioritize your health and well-being.

You can also check out the information from above in video format, as coach Alain Gonzalez shared it previously.

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How Should You Get Fit After Your 40s?

Achieving fitness after the age of 40 boils down to two key elements: targeted exercises and cultivating the right mindset. To effectively adhere to the recommended weekly activity guidelines for optimal risk reduction, it’s crucial to approach the process gradually, minimizing the risk of injury.

Before embarking on any fitness journey, it’s advisable to consult with your physician for a thorough evaluation. Once you have obtained approval from your healthcare professional, you can initiate an exercise program that encompasses essential components:

1. Stretching Pre-Routine: Prioritise stretching before each workout to enhance flexibility and reduce the risk of injuries.
2. Gradual Starting Routine: Begin with a slow and measured approach, incorporating aerobic exercises such as biking or treadmill sessions. Integrate sensible weight training into your routine, gradually building up to a 30- to 40-minute workout, five times a week.

Once you’ve eased into the fitness routine, individuals over 40 should aim to incorporate the following elements consistently:

• Moderate Aerobic Activity: Engage in moderate aerobic activity for a minimum of 30 minutes every day, maintaining a pace of 100 steps per minute. This sustained effort contributes to overall cardiovascular health.
• Muscle Strengthening: Include exercises that target all major muscle groups at least three days a week. This balanced approach promotes muscle development and supports overall strength.
• Balance Exercises: Dedicate a minimum of two days a week to balance exercises. Enhancing balance is crucial for stability and can significantly reduce the risk of falls, particularly as we age.

By following this structured approach, combining physician consultation, a gradual introduction to fitness, and a consistent exercise regimen, individuals over 40 can proactively work towards achieving and maintaining a robust level of physical health and well-being.

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As men age, there is a natural decline in testosterone levels, a crucial male sex hormone responsible for various physiological functions. This decline typically begins around the age of 30 and continues gradually, affecting energy levels, muscle mass, bone density, and overall vitality. Testosterone is vital for maintaining libido, cognitive function, and even emotional well-being. The gradual reduction in testosterone, often referred to as andropause, can lead to symptoms such as fatigue, reduced muscle mass, increased body fat, and diminished sexual drive.

Maintaining healthy testosterone levels becomes increasingly important as men age due to its multifaceted impact on physical and mental well-being. Adequate testosterone levels contribute to the preservation of bone density, promoting skeletal health and reducing the risk of osteoporosis. Furthermore, testosterone plays a pivotal role in supporting muscle mass and strength, enhancing physical performance, and aiding in the prevention of age-related muscle atrophy. Beyond the physical aspects, optimal testosterone levels are associated with improved cognitive function, including sharper memory and better concentration, crucial for maintaining mental acuity as one ages.

In addition to the physical and mental benefits, maintaining healthy testosterone levels is integral to overall cardiovascular health. Testosterone influences red blood cell production and helps regulate cholesterol levels, contributing to a healthier cardiovascular system. Furthermore, balanced testosterone levels are linked to better mood regulation and a reduced risk of depression in older men. As such, prioritizing lifestyle factors such as regular exercise, a balanced diet, and sufficient sleep becomes essential in supporting testosterone levels and mitigating the potential adverse effects of hormonal decline associated with aging.

And this is what this article will help you with. It will boost your testosterone with a tailored-made workout for men over 40 years old. The information relayed in the coming paragraphs was based largely on a video shared by Gary Walker.

Gary Walker is a muscle builder expert for men over 40. He is the co-creator of the website Live Anabolic in which tips for nutrition and workouts are presented. Their YouTube Channel has more than 600k subscribers.

Source: Ireshapeu on Pixabay

In this comprehensive guide, we will delve into a specially designed full-body workout tailored for men over 40 with the primary goal of boosting testosterone levels and promoting overall growth hormone release. The workout incorporates a strategic selection of compound movements, emphasizing the importance of targeting multiple muscle groups simultaneously.

Let’s dive right into it.

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Best Full-Body Testosterone-Boosting Workout for Men Over 40

Not all exercises are created equal, especially when it comes to hormone optimization. Compound movements involve working multiple muscle groups in one exercise, providing a more efficient and effective workout. This approach aims to increase growth hormone and testosterone levels, crucial for men over 40, as hormonal levels naturally decline with age.

1. Barbell Squats:

The foundation of this T-boosting workout begins with the classic barbell squat. Demonstrated by fitness expert Gary Walker, the focus is on proper form and technique. Emphasizing the hip hinge and controlled descent, Walker guides us through the mechanics of this compound movement. For those who prefer alternatives, goblet squats with dumbbells are suggested, providing a different dynamic to target the lower body effectively.

2. Trap Bar Deadlifts:

The second compound movement in this routine is the trap bar deadlift. Similar to the barbell squat, it engages the lower body, but with a primary focus on the posterior chain. Walker stresses the importance of maintaining a strong core and hip position to optimize the movement. For those without access to a trap bar, dumbbell deadlifts are presented as a viable alternative, maintaining the emphasis on the hip hinge for maximum benefit.

3. Chest Exercises:

Moving on to chest exercises, Walker recommends either a standard straight bar bench press or a 30-degree incline bench press for those with adjustable benches. Alternatively, dumbbell bench presses are suggested for those with shoulder or elbow concerns. The key here is to keep elbows tight, descend to the low chest, and drive the barbell or dumbbells upward towards the neck or chin line.

4. Mid-Back Focus:

To balance the workout, mid-back exercises are crucial. Walker introduces barbell rows as an excellent choice, emphasizing the importance of the hip hinge even in this movement. The focus is on maintaining a rigid spine, engaging the core, and driving the barbell towards the lower abs.

Source: Anete Lusina on Pexels

5. Bicep Isolation:

The workout concludes with bicep isolation exercises to target the arms. Walker recommends using an EZ curl bar for a more natural movement pattern on the elbows and shoulders. Alternatively, dumbbell curls are presented as a suitable option. The emphasis is on controlled eccentric contractions, ensuring proper form and tension on the biceps.

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The entire workout is supposed to be done with a standard approach. So don’t do this as a circuit. Do 3 sets of one exercise before moving on to the next one and then do 3 sets of that exercise as well before moving on and so forth. Aim for 6-8 reps on each set.

“Challenge yourself to fail close to that 8 rep range. Meaning, don’t stop at 8 or choose a weight that you’re stopping at 8 if you know you can do 12 to 15 reps (with that weight),” Walker says.

If you pick up a weight that you can do 12 to 15 reps and do only 8 reps as expressed in this workout, the exercise won’t be challenging enough for you and then you will not reap the benefits you are aiming for.

This workout when done correctly can contribute significantly to increased testosterone levels and overall fitness for men over 40 years old. Remember to rest for about two minutes between sets, allowing for adequate recovery.

Whether performed two or three times a week, this workout provides a comprehensive approach to maintaining optimal hormonal health for men over 40. Get busy, get after it, and enjoy the benefits of a revitalized fitness routine.

To fully understand how to perform each of the exercises mentioned in this article, you can watch the video below. In it, Gary Walker does a demonstration with proper form and technique for you to crush the workout and begin your fitness journey the right way.

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7 Important Strength Training Exercises for Men Over 40

Maintaining an active lifestyle and incorporating strength training into your later years is not merely a pursuit of a well-defined physique; it stands as a paramount investment in your overall well-being and the extension of your longevity. Allow me to elaborate on the multifaceted reasons why staying active, particularly through the practice of strength training, becomes increasingly indispensable as you gracefully traverse the later chapters of your life.

1. Preservation of Muscle Mass:
   • The aging process ushers in a natural decline in muscle mass, a phenomenon known as sarcopenia. Herein lies the significance of strength training – a potent countermeasure that not only preserves existing muscle mass but has the potential to foster new growth. This, in turn, plays a pivotal role in maintaining functional strength, equilibrium, and the ability to navigate daily activities with seamless ease.
2. Nurturing Bone Health:
   • Strength training’s benefits extend beyond the confines of muscle enhancement to encompass bone health. Weight-bearing exercises, such as squats and deadlifts, serve as catalysts for stimulating bone density. This proactive approach significantly mitigates the risk of osteoporosis and fractures in the later stages of life.
3. Metabolic Boost:
   • Retaining muscle mass through regular strength training bequeaths an invaluable gift – an elevated resting metabolic rate. This translates to a heightened calorie burn even in a state of repose, rendering weight management and fat loss more achievable and sustainable as the years advance.
4. Promotion of Joint Health:
   • Strength training, far from being confined to muscular considerations, bestows its benefits upon joint health as well. By fostering joint lubrication, improving flexibility, and diminishing the likelihood of arthritis, it takes on the role of a proactive guardian ensuring that your joints move with ease and minimal discomfort.
5. Mental Well-being:
   • The symbiotic relationship between physical activity, including strength training, and cognitive function is well-established. Engaging in regular physical activity serves as a shield against age-related cognitive decline, delivering a holistic approach to maintaining both physical vitality and mental acuity.
6. Enhanced Balance and Stability:
   • The dividends of strength training extend to the enhancement of balance and stability. This, in turn, diminishes the risk of falls – a particularly critical consideration in later years. Improved balance is not merely a physical attribute; it’s a gateway to independence and a lower susceptibility to injuries.
7. Cardiovascular Fortification:
   • Strength training, constituting an integral part of regular physical activity, stands as a stalwart supporter of cardiovascular health. It plays a role in sustaining optimal blood pressure, cholesterol levels, and overall heart function, thereby mitigating the risk of cardiovascular diseases.
8. Elevated Quality of Life:
   • The cumulative impact of a consistently active lifestyle and the inclusion of strength training manifests in an elevated quality of life. It empowers you to participate in activities that bring joy, facilitates travel, and ensures the cultivation of meaningful connections with loved ones – all without the encumbrances that can arise from age-related declines in physical function.
9. Preservation of Independence:
   • Arguably one of the most noteworthy benefits is the preservation of independence. Physical strength and capabilities forged through regular exercise translate into autonomy over daily life, reducing reliance on others for fundamental tasks.
10. Contribution to Longevity:
    • A multitude of studies underscores a positive correlation between sustained physical activity, the practice of strength training, and an increased lifespan. By prioritizing your health through a regimen of consistent exercise, you are not merely adding years to your life; you are ensuring that those years are marked by vibrancy, fulfillment, and a zest for living.

In essence, the commitment to maintaining an active lifestyle and integrating strength training into your later years becomes a holistic investment in your physical, mental, and emotional well-being. It signifies a dedication to living life to the fullest, preserving independence, and savoring the richness of every moment. So, don your workout attire, grasp those weights with determination, and let’s enthusiastically embark on the journey towards a healthier, more active, and fulfilling future!

7 Things No One Tells You About Building Muscle After 40

Begin a transformative journey towards a healthier, leaner you, regardless of how many years have passed and if you succeeded or not in your fitness goals before in your life. Today, we’re diving deep into the realm of strength training for weight loss, with a special focus on an incredible technique known as Metabolic Resistance Training (MRT). So, buckle up, as we embark on an informative exploration that promises not only to sculpt your physique but also to rev up your metabolism for sustainable fat loss.

In a world saturated with fitness advice, it’s easy to get lost in the sea of information. That’s why we turned to the expertise of Dr. Anthony Balduzzi to guide you through the nuances of a fitness approach that has proven to be a game-changer for countless individuals seeking to shed unwanted pounds.

Dr. Anthony Balduzzi is a naturopathic doctor, national champion bodybuilder and founder of the Fit Father Project and Fit Mother Project – online health and fitness communities aimed at empowering busy parents to get healthy, lose weight, and build muscle through practical nutrition and exercise plans. The information you will see below was based on a video he shared on his Fit Father Project YouTube channel.

Strength training, the cornerstone of any effective exercise plan, takes center stage in our discussion today. However, we’re not just stopping at conventional weightlifting; we’re diving into the dynamic and exciting world of Metabolic Resistance Training.

Why is strength training so crucial in your quest for weight loss? Well, buckle up as we unpack the science and benefits behind MRT, a specialized form of strength training designed to elevate your heart rate, torch calories, and sculpt your body into a fat-burning machine.

So, grab your favorite workout gear, a pen, and a notepad, because we’re about to break down the principles and techniques of Metabolic Resistance Training. Together, we’ll unravel the secrets to achieving not just a lean physique but a sustainable and vibrant lifestyle. Are you ready to transform your approach to exercise? Let’s dive into the world of Metabolic Resistance Training at the Fit Father Project.

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The Best Strength Training Workout for Weight Loss (Men Over 40)

Understanding Metabolic Resistance Training:

Strength-based circuit workouts, like Metabolic Resistance Training, are designed to target multiple muscle groups in a continuous, high-intensity fashion. The goal is to create a workout that combines the benefits of both weightlifting and cardio, making it an efficient and effective option for those looking to shed excess weight.

The MRT Circuit:

1. Dumbbell Squats (10-12 reps):
   • Targets: Legs, glutes, and core.
   • Technique: Hold a pair of dumbbells at your sides, keep your core tight, and perform squats.
2. Dumbbell Rows (10-12 reps):
   • Targets: Back muscles.
   • Technique: Bend over at the hip, get into a row position, and row the dumbbells up, squeezing your back.
3. Dumbbell Bench Press (10-12 reps):
   • Targets: Chest, shoulders, triceps.
   • Technique: Perform flat dumbbell bench press, engaging your chest, shoulders, and triceps.
4. Dumbbell Deadlifts (10-12 reps):
   • Targets: Glutes, hamstrings, quads, lower back, and core.
   • Technique: Bend down, pick up the dumbbells, and perform standard dumbbell deadlifts, engaging your hamstrings and glutes.
5. Dumbbell Shoulder Press (10-12 reps):
   • Targets: Shoulders, triceps, core.
   • Technique: Transition to standing dumbbell shoulder press, pressing the dumbbells overhead with a tight core.

Repeat the circuit for 3-5 rounds, resting for 1-3 minutes between each circuit.

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Tips for Effective MRT Workouts:

1. Choose Appropriate Dumbbell Weights:
   • Adjust weights based on the exercises. You may need heavier weights for squats than for shoulder presses.
2. Maintain Active Rest:
   • Alternate between exercises targeting different muscle groups to ensure active rest for fatigued muscles.
3. Progressive Overload:
   • Challenge yourself by increasing weights gradually in subsequent workouts.

Frequency and Balance:

1. Frequency:
   • Aim for 2-3 MRT workouts per week for a balanced full-body training routine.
2. Incorporate Cardio on Off-Days:
   • Supplement MRT with cardio, such as high-intensity interval training, on non-strength training days.

Metabolic Resistance Training offers a powerful blend of strength and cardio benefits, making it an excellent choice for weight loss. By incorporating this circuit into your fitness routine and adjusting weights as needed, you can achieve a balanced, effective workout that contributes to a healthier, leaner body.

To fully understand the best strength training workout for weight loss for men over 40, you can watch the video below. In it, Dr. Anthony Balduzzi explains further why these exercises were chosen and, perhaps more importantly, how to perform them correctly.

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Staying active and engaging in strength training as you age is not just about maintaining a sculpted physique; it’s a crucial investment in your overall well-being and longevity. Let’s delve into the myriad reasons why staying active, especially through strength training, is essential as you gracefully navigate the later chapters of life.

1. Preserving Muscle Mass:
   • As we age, there’s a natural decline in muscle mass, known as sarcopenia. Strength training is a potent countermeasure, helping to preserve and even build muscle mass. This is vital for maintaining functional strength, balance, and the ability to perform daily activities with ease.
2. Bone Health:
   • Strength training is not only beneficial for muscles but also for bones. Weight-bearing exercises, such as squats and deadlifts, stimulate bone density, reducing the risk of osteoporosis and fractures in later years.
3. Metabolism Boost:
   • Maintaining muscle mass through strength training contributes to a higher resting metabolic rate. This means you burn more calories even at rest, making weight management and fat loss more achievable as you age.
4. Joint Health:
   • Regular strength training helps lubricate the joints, improve flexibility, and reduce the risk of arthritis. It’s a proactive approach to maintaining joint health, ensuring that you can move comfortably and with reduced pain.
5. Mental Health Benefits:
   • Physical activity, including strength training, has been linked to improved cognitive function and a reduced risk of age-related cognitive decline. It’s a holistic approach to keeping both body and mind in top shape.
6. Balance and Stability:
   • Strength training enhances balance and stability, reducing the risk of falls, which can be particularly detrimental in older age. Improved balance contributes to independence and a lower risk of injuries.
7. Heart Health:
   • Regular physical activity, including strength training, supports cardiovascular health. It helps maintain healthy blood pressure, cholesterol levels, and overall heart function, reducing the risk of cardiovascular diseases.
8. Improved Quality of Life:
   • The cumulative effect of staying active and engaging in strength training is an improved quality of life. It enables you to participate in activities you enjoy, travel, and spend quality time with loved ones without the limitations that can come with age-related declines in physical function.
9. Maintaining Independence:
   • Perhaps one of the most significant benefits is the preservation of independence. Being physically strong and capable allows you to maintain control over your daily life, reducing reliance on others for basic tasks.
10. Longevity:
    • Numerous studies suggest a positive correlation between regular physical activity, strength training, and increased lifespan. By prioritizing your health through consistent exercise, you’re not just adding years to your life but ensuring those years are vibrant and fulfilling.

In essence, staying active and incorporating strength training into your later years is a holistic investment in your physical, mental, and emotional well-being. It’s a commitment to living life to the fullest, maintaining independence, and savouring the richness of every moment. So, lace up those sneakers, pick up those weights, and let’s embrace the journey towards a healthier and more active future!

7 Important Strength Training Exercises for Men Over 40

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Jacked. Shredded. Buffed. Muscular. There are many ways to describe someone who visually explains that person is an avid gym goer. Whatever nomenclature you prefer, if you want to build more muscle, you need to carefully choose your workout and the exercises comprised in it.

That principle goes a step further if you are considered not in your prime any longer. That is, according to scientific research, above 40 years old. One key factor is the decline in natural hormone levels, particularly testosterone and growth hormone, which play pivotal roles in muscle protein synthesis and overall muscle maintenance. As individuals age, these hormonal changes lead to a reduction in the body’s ability to build and retain muscle mass, making the muscle-building process more challenging.

Ageing is accompanied by a phenomenon known as anabolic resistance, where the muscles become less responsive to the anabolic stimuli from resistance training and protein intake. This contributes to a slower rate of muscle protein synthesis. Also, factors such as increased inflammation, higher levels of oxidative stress, and a decline in overall physical activity often accompany ageing, further complicating the muscle-building process.

Source: Barbara Olsen on Pexels

To counteract these challenges, older individuals may need to adopt more targeted and strategic approaches to resistance training, nutrition, and recovery to optimize muscle protein synthesis and mitigate the effects of age-related muscle loss. And that is what this list from coach Alain Gonzalez is all about.

Coach Alain Gonzalez is an author, personal trainer and YouTuber with over 800K subscribers. He often uploads videos of fitness workouts, tips, training tricks and more, all related to making the most out of your time when working out.

Alain Gonzalez highlights that to build a head-turning aesthetic physique, one must focus on key muscles that not only enhance strength but also create a visually impactful appearance. In a video, he discussed 5 exercises targeting muscle groups that make the biggest visual impact.

For people in their 40s, 50s, 60s, or beyond, Alain acknowledges the importance of choosing movements that are effective and efficient, considering potential joint issues and slower recovery.

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Below are the only 5 exercises you need to look jacked for men over 40 years old. Check it out.

Exercise number 1 is the cable lateral raise, focusing on the mid delts to contribute to broader shoulders and a more muscular upper body. Alain recommends the cable lateral raise over the traditional dumbbell lateral raise, as it challenges the mid-delts throughout the entire range of motion. He also suggests a neutral hand position, a longer moment arm, and performing the lateral raise in the scapular plane for optimal effectiveness.

Exercise number 2 is the chest-supported row, targeting the traps for a thick and muscular appearance. Alain highlights the importance of allowing the upper back muscles to stretch during the eccentric phase and recommends a chest-supported row to maximize the range of motion and effectiveness. Strengthening the upper back muscles is essential for shoulder health and stability.

Exercise number 3 is pull-ups or pull-downs to develop the lats and create a V-shape for a wider upper body. Alain discusses research on different grips and recommends a medium grip for optimal muscle fibre recruitment. He suggests incorporating both pull-ups and pull-downs for a well-rounded lat development.

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Source: RDNE Stock Project on Pexels

Exercise number 4 is the low incline dumbbell bench press, focusing on overall chest development. Alain suggests using dumbbells for a greater range of motion and adjusting the angle for shoulder health. He introduces a low incline variation, supported by research showing increased activation of the upper chest and delts.

Exercise number 5 is trap bar deadlifts, targeting the lower body for strength and size. Alain recommends two variations—one with high hips for hamstrings, glutes, and spinal erectors, and another with low hips for targeting the quads. Trap bar deadlifts are presented as a safer alternative for individuals with lower back issues or those prone to injury.

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These 5 exercises will help individuals above 40 years old achieve a muscular look without having to spend so much time in the gym. It’s a win-win situation for everyone involved, especially if you don’t want to see those younger guys lifting your body weight above their heads while grunting.

But remember, the focus of these exercises should be on efficiency, effectiveness, and consideration for joint health, making these exercises suitable for a wide range of individuals. So, if you are not 40+ yet, first, why did you click here? And second, you can definitely get something out of this information.

To fully understand how to perform each of these 5 extraordinary exercises for men over 40 to look jacked, watch the video below from Gonzalez.

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How Often Should You Workout?

How often you should work out depends on several factors, including your fitness goals, current fitness level, and the type of workouts you’re doing. In general, the American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with at least two days of strength training exercises per week.

Here are some general guidelines for how often to work out based on your fitness goals:

1. For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
2. For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
3. For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
4. For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.

Source: Kampus Production on Pexels

Remember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.

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How To Take the Fitness Age Challenge and Find Out How Old You Really Are

In the quest for holistic health and fitness, understanding the intricacies of metabolic health becomes paramount. While it’s a common misconception that age is the primary factor determining metabolic health, recent insights reveal that the real linchpin is none other than your muscle mass. As the years advance, a gradual loss of muscle becomes a prevalent concern, further compounded by the aftermath of previous dieting and workout endeavours geared towards rapid weight loss. The repercussions of these practices often manifest as a decline in metabolic function, leading to a cascade of adaptations over time.

The prevailing issue lies not merely in the numbers on the chronological scale but in the intricate dance between muscle mass, lifestyle choices, and the strategies employed to achieve fitness goals. It’s a narrative familiar to many—a relentless pursuit of quick results on the scale, often at the expense of precious muscle mass. This muscle loss, as we age or engage in misguided workout practices, becomes a significant contributor to the metabolic decline witnessed over the years.

However, the good news prevails—metabolic health isn’t an irreversible sentence dictated by the passage of time. Regardless of age, there exists a pathway to not only stall but reverse these metabolic adaptations. The key lies not just in dietary adjustments but also in a strategic overhaul of our approach to training. It’s about embracing methods that not only stimulate muscle growth but also enhance the efficiency of calorie burning throughout the day.

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So, in this exploration of metabolic rejuvenation, let’s delve into the realm of fitness wisdom, discovering seven tips that extend beyond conventional notions.

The information on this article is based on a video shared by Cori Lefkowith. She founded Redefining Strength in 2014 with a mission to empower people through fitness, nutrition, and proper supplementation. She is a former Division I athlete who wants to train smarter, not harder. Cori also has a YouTube channel with nearly 1 million subscribers that you can check it out.

These insights will not only transform your workout routine but lay the foundation for a metabolism that defies the constraints of age. It’s an invitation to understand the intricate dance between muscle and metabolism, empowering you to rewrite the narrative of your fitness journey.

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Below are Lefkowith’s 7 workout tips to increase metabolism regardless of what age you are.

1. Pair Legs and Upper Body in a Single Session: Work on two large muscle groups in a single workout, such as legs and upper body. This approach not only burns more calories during the session but also accelerates muscle growth. Research suggests that pairing legs and upper body releases more testosterone and growth hormone, promoting faster muscle gains.
2. Utilize Cluster Sets for Increased Load: To build muscle, lifting more weight is essential. Cluster sets, breaking traditional sets into smaller clusters with short rests, increase training density. This allows you to lift more weight overall, fostering faster muscle growth. By avoiding fatigue and maintaining quality reps, you stimulate muscle growth effectively.
3. Design Shorter and Harder Workouts: Focus on quality, intensity, and intentionality rather than longer workouts. Shorter, high-intensity sessions with purposeful movements can lead to better results. Avoid overtraining, as excessively long sessions may elevate cortisol levels, hindering muscle gains. Quality over quantity is the key to a more effective workout routine.
4. Incorporate Interval Finishers: Include short interval sessions at the end of your strength training workouts. This not only contributes to cardiovascular health but also enhances the afterburn effect (excess post-exercise oxygen consumption), leading to increased calorie burning even at rest. Vary work-to-rest intervals for a comprehensive approach to energy system training.
5. Prioritize Rest and Recovery: Rest is often overlooked but is a critical factor in muscle growth and metabolic health. Ensure muscles have sufficient time to repair and rebuild by incorporating rest days and proper recovery between sessions. Rushing through sets without ample rest compromises workout intensity and output.
6. Include Explosive Power Work: Integrate power workouts for functional strength, injury prevention, and muscle building. Short, explosive intervals with adequate rest periods are essential to avoid fatigue and promote quick, powerful movements. Consider exercises like sprints, medball work, kettlebell swings, or Olympic lifts for optimal results.
7. Walk for Recovery: Regular walking not only aids recovery but also contributes to increased calorie burn without impacting muscle mass. Walking serves as a restorative activity, promoting metabolic rate and overall health. Incorporate walks, especially on rest days, and combine them with mobility work for enhanced recovery.

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Source: Stevie D Photography

Metabolic changes are inevitable, but with the right training approach, you can reverse them and achieve better fat loss results regardless of age. Focus on building lean muscle through strategic workout practices, incorporating these seven tips to boost your metabolism and witness the payoff of your hard work in the gym.

Watch the video below to see Lefkowith herself explain and demonstrate these 7 workout tips to increase metabolism at any age.

How To Take the Fitness Age Challenge and Find Out How Old You Really Are

Metabolism is the complex set of chemical processes that occur within the cells of living organisms to maintain life. It involves the conversion of food into energy, the building or synthesis of molecules needed for growth and repair, and the elimination of waste products.

In the context of human physiology, metabolism is often divided into two main categories:

1. Anabolism: This is the set of metabolic processes that build complex molecules from simpler ones. It includes processes like protein synthesis, the formation of new cells, and the storage of energy in the form of glycogen or fat.
2. Catabolism: This involves the breakdown of complex molecules into simpler ones, releasing energy in the process. Catabolic processes include the breakdown of food molecules during digestion and the subsequent conversion of nutrients into usable energy.

The overall rate at which these metabolic processes occur is known as the metabolic rate. It is often measured in terms of the number of calories burned per unit of time and is influenced by various factors, including age, gender, genetics, muscle mass, and physical activity level.

Metabolism is a dynamic and highly regulated process that plays a crucial role in maintaining the energy balance of the body. A well-functioning metabolism is essential for proper growth, development, and the maintenance of overall health.

In the context of fitness and weight management, people often refer to their metabolism as either “fast” or “slow,” which reflects the efficiency at which their bodies burn calories. Strategies like exercise, proper nutrition, and adequate rest can influence and optimize metabolic health. And this is why you want to increase your metabolism, regardless of your age.

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Drills to Improve Olympic Weightlifting Technique

Floor to below knee

Start off using a simple PVC pipe (referred to in the rest of the article as bar). Lower the bar to the initial Clean or Snatch position between your ankles and the middle of your shins, then bring it to just below your knees.

Your upper body remains in the same position, and all that happens is your knees will clear back and push your hips upwards. Keep the bar close to your shins at all times and try this drill for 5-10 reps.

What this drill will help you do is push your knees back. Even without weight you should feel your hamstrings working.

Below the knee to hip

Start with the bar from below the knee and bring it to your hips. This is where many people lose feel of the bar, especially during the Snatch.

Your knees should clear back as you go past them and then reciprocate forward. This drill will improve your knee movement, especially as you get into heavy weights. Perform 5-10 reps.

Hip to snatch

Start with the bar by your hips, then bend your knees slightly and lift the bar, catching it in a full snatch. Perform 5-10 reps.

Source: Courtesy of CrossFit Inc.

Drills to Improve Olympic Weightlifting Technique with Bands

Once you’ve practiced the knee movement, how to get into the hip, and even how to catch the snatch, it’s time to feel the catch. The following three exercises are performed with a band.

Banded snatch press in a hole

Start squatting with the bar behind your shoulders, a band attached to either end of the bar and your feet over the middle of the band. Then press the bar overhead while you remain in the deep squat. Your feet should remain in a squat stance.

The tension becomes greater at the top, but shouldn’t be much at the bottom when the bar is resting on the shoulders.

This Olympic weightlifting drill with a band will create some tension without the need for weights. It will also get you to feel the press you need to perform as you get into the catch position in the Snatch and enhance your ability to receive the Snatch in the deep catch.

Perform 5-10 reps.

Banded overhead squat

With the band in the same position as the banded snatch press, bring the bar overhead and perform a full overhead squat. Perform 5-10 reps.

These two exercises are especially useful for athletes who struggle to press an empty bar, says Miller, as the load is lightened with a band, but the tension is increased.

Pull below the knee to hip with band

With your feet still on top of the band and both ends of the band attached to either side of your PVC pipe, perform exercise 2 again: pull below the hip to knee.

You should start with the bar below the knee where there is no tension and bring it to the hips. The resistance will encourage you to bring your chest forward a little.

The final drill is intended to provide a lot of tension to the hips. This drill will help you prevent your chest going too far behind from the bar and instead encourage it to stay forward while the bar is by the hip.

This in turn will help you understand what it feels like to be more vertical towards the finish of the Snatch or Clean.

Perform 5-10 reps.

Conclusion

Use these Olympic Weightlifting drills in your warm-ups before you get into Snatch or Clean workouts. The whole purpose of these drills is to feel the body parts and activations you’ll need during lifting.

Read more: 7 Best Snatch Accessory Exercises Every Athlete Needs to Use

While various forms of exercise vie for our attention, there’s one simple, accessible, and often underestimated activity that holds the key to a longer and healthier life: walking.

The idea that a daily stroll can contribute significantly to an extended lifespan may seem deceptively simple, but research consistently supports the profound benefits of this low-impact exercise.

Beyond its physical advantages, walking has been linked to improved mental well-being and cognitive function. In this article, we delve into the science behind the claim that walking every day can indeed be a game-changer for your overall health.

Join us as we explore three compelling reasons why incorporating a daily walking routine into your lifestyle can pave the way to a longer, healthier, and more fulfilling life.

From cardiovascular health to mental well-being and weight management, discover how the straightforward act of putting one foot in front of the other can make a significant impact on your well-being. Are you ready to stride towards a longer and healthier life? Let’s lace up those walking shoes and embark on this journey together.

Reason #1: Cardiovascular Health

The heart, that resilient organ tirelessly pumping life through our veins, stands as a testament to our vitality. Taking care of it is paramount, and one of the simplest yet most effective ways to do so is by incorporating a daily walking routine into our lives.

Source: Courtesy of CrossFit Inc.

Understanding the Mechanism:

Cardiovascular diseases are a leading cause of mortality worldwide, and the good news is that walking is a natural antidote to many of the risk factors associated with these conditions.

Regular walking helps improve circulation, reducing the risk of arterial stiffness and hypertension. It also plays a pivotal role in regulating cholesterol levels, specifically by increasing high-density lipoprotein (HDL or “good” cholesterol) while decreasing low-density lipoprotein (LDL or “bad” cholesterol).

Strengthening the Heart:

Walking is a moderate-intensity aerobic exercise that gets the heart pumping without subjecting it to the stress associated with more strenuous activities.

Over time, this gentle yet consistent workout strengthens the heart muscles, making it more efficient in pumping blood throughout the body. Improved cardiac efficiency not only reduces the risk of heart disease but also enhances overall cardiovascular health.

Managing Blood Pressure:

One of the key benefits of regular walking is its positive impact on blood pressure.

The rhythmic nature of walking helps maintain healthy blood flow, preventing the development of high blood pressure. For those already dealing with hypertension, walking can be an effective non-pharmacological intervention to manage and even reduce blood pressure.

Source: Courtesy of CrossFit Inc.

Scientific Backing:

Numerous studies have corroborated the cardiovascular benefits of walking.

A landmark study published in the Journal of the American College of Cardiology found that walking briskly for just 25 minutes a day could add up to seven years to one’s life, primarily by reducing the risk of cardiovascular disease.

In conclusion, incorporating a daily walking routine is a powerful investment in cardiovascular health. From improving circulation and cholesterol levels to strengthening the heart muscle and managing blood pressure, the simple act of walking has far-reaching benefits for your heart and, consequently, your overall well-being.

So, lace up those shoes and let your heart guide you on the path to a longer and healthier life.

Reason #2: Mental Well-being and Cognitive Benefits

While the physical benefits of walking are evident, its positive impact extends beyond the body, reaching the very core of our mental well-being and cognitive function. Engaging in a daily walking routine can be a powerful prescription for a healthier mind.

The Endorphin Boost:

Walking, especially in natural surroundings, has been shown to stimulate the release of endorphins, often referred to as the body’s “feel-good” hormones.

These chemicals act as natural mood lifters, reducing symptoms of stress, anxiety, and depression. The rhythmic motion of walking, combined with exposure to sunlight and fresh air, creates a synergistic effect that enhances mental well-being.

Stress Reduction:

In today’s fast-paced world, stress has become a pervasive part of daily life. Walking provides a simple yet effective strategy for stress reduction.

The physical activity involved triggers the release of neurotransmitters like serotonin, known for its mood-stabilizing effects, and helps to alleviate the physiological symptoms of stress, such as muscle tension and elevated heart rate.

Cognitive Function and Creativity:

Regular walking has been linked to improved cognitive function and a boost in creativity. Studies suggest that the increased blood flow and oxygen supply to the brain during walking contribute to enhanced cognitive abilities, including better memory and attention.

Source: Courtesy of CrossFit Inc.

Taking a stroll can also provide a mental break, allowing the mind to wander and fostering creativity and problem-solving skills.

Combatting Cognitive Decline:

As we age, concerns about cognitive decline become more prominent. Engaging in activities that challenge the brain, such as walking, has been associated with a reduced risk of cognitive decline and neurodegenerative diseases.

The positive effects of walking on blood flow and neural connectivity contribute to maintaining cognitive health throughout the lifespan.

Building Consistency:

The beauty of walking lies in its accessibility and simplicity. Unlike more demanding forms of exercise, walking is easy to incorporate into daily life. This makes it an ideal choice for building a consistent exercise routine, a factor that is crucial for reaping the long-term mental health benefits.

In conclusion, walking isn’t just a physical activity—it’s a holistic experience that nurtures both the body and the mind.

From boosting mood and reducing stress to enhancing cognitive function and creativity, a daily walking habit can be a transformative practice for your mental well-being. So, step into the realm of mental wellness with each stride, and let the benefits of walking enrich your life.

Reason #3: Weight Management and Overall Fitness

In the pursuit of a longer and healthier life, maintaining a healthy weight and overall fitness is paramount.

While there are numerous exercise options available, walking emerges as a straightforward and effective method for achieving and sustaining weight management and overall fitness goals.

Caloric Expenditure:

Walking, even at a moderate pace, burns calories and contributes to weight management. The number of calories burned depends on factors such as walking speed, duration, and individual characteristics, but the consistent nature of walking makes it an accessible and sustainable way to create a caloric deficit. Over time, this can lead to weight loss or help maintain a healthy weight.

Metabolism Boost:

Regular physical activity, including walking, boosts metabolism. As you engage in a walking routine, your body becomes more efficient at burning calories, even during periods of rest. This metabolic boost not only supports weight management but also contributes to overall energy levels and vitality.

Muscle Engagement:

While walking might seem like a simple activity, it engages various muscle groups throughout the body. The muscles in the legs, core, and even arms are activated during a walk, contributing to overall muscle tone and strength. This full-body engagement enhances physical fitness and can lead to improvements in posture and flexibility.

Accessible Fitness Routine:

One of the remarkable aspects of walking is its accessibility. Unlike some forms of exercise that may require specialized equipment or specific environments, walking can be done virtually anywhere. Whether it’s a stroll through the neighborhood, a walk in the park, or a brisk walk on a treadmill, the flexibility of walking makes it an ideal choice for those seeking a convenient and adaptable fitness routine.

Consistency for Long-Term Results:

The key to successful weight management and overall fitness is consistency, and walking excels in this regard. It’s an activity that can be easily integrated into daily life, whether it’s a daily walk during lunch breaks, an evening stroll, or a morning walk to kickstart the day. Consistency in walking not only aids in weight management but also establishes a foundation for long-term fitness.

In conclusion, walking is a powerful tool for weight management and overall fitness. Its ability to burn calories, boost metabolism, engage multiple muscle groups, and provide a consistent and accessible fitness routine makes it a valuable asset in the journey toward a longer and healthier life.

So, put on those walking shoes, step into the realm of fitness, and let each stride bring you closer to your well-being goals.

Incorporating Daily Walks into Your Routine

Now that we’ve explored the myriad benefits of walking for cardiovascular health, mental well-being, and weight management, the next step is integrating this simple yet powerful activity into your daily routine.

Making walking a consistent part of your day doesn’t require a radical overhaul; instead, it involves thoughtful planning and a commitment to prioritize your health. Here are some practical tips to help you seamlessly incorporate daily walks into your routine:

1. Set Realistic Goals:

Begin with achievable goals based on your current fitness level and schedule. Whether it’s a 15-minute walk during lunch or a longer stroll in the evening, setting realistic goals increases the likelihood of success.

2. Create a Schedule:

Designate specific times for your daily walks, treating them as non-negotiable appointments. Consistency is key, and having a set schedule helps establish walking as a regular part of your routine.

3. Find a Walking Buddy:

Walking becomes more enjoyable and accountable when shared with a friend or family member. Having a walking buddy not only adds a social element but also provides motivation on days when you might feel less inclined to walk.

4. Explore Different Routes:

Keep things interesting by exploring various walking routes. This could include local parks, nature trails, or even different neighborhoods. Changing your scenery adds a refreshing dimension to your walks.

5. Make it Multitasking:

Combine walking with other activities to maximize efficiency. Consider listening to educational podcasts, audiobooks, or your favorite music while walking. This way, you can nourish both your body and mind simultaneously.

6. Invest in Comfortable Gear:

Ensure you have comfortable and supportive footwear. Investing in quality walking shoes can make a significant difference in your comfort and motivation to walk regularly.

7. Set Reminders:

Use alarms or reminders on your phone to prompt you to take breaks and go for a walk. It’s easy to get absorbed in daily tasks, and gentle reminders can help you stay committed to your walking routine.

8. Embrace Short Walks:

Don’t underestimate the power of short walks. Even a brief stroll can provide health benefits. If time is a constraint, consider breaking your walks into shorter sessions throughout the day.

9. Celebrate Milestones:

Acknowledge and celebrate your walking milestones. Whether it’s reaching a certain distance, increasing your walking speed, or consistently walking for a set duration, recognizing your achievements reinforces the positive habit.

10. Make it Enjoyable:

Finally, make walking an enjoyable part of your day. Take time to appreciate your surroundings, breathe in the fresh air, and savor the experience. When walking is a pleasure, it’s more likely to become a lasting habit.

Incorporating daily walks into your routine is a simple yet impactful commitment to your well-being. By following these practical tips, you can turn walking into a sustainable and enjoyable daily practice, paving the way to a longer, healthier, and more active life. So, lace up those shoes, step out with purpose, and let each walk bring you closer to a better you.

Conclusion

In the pursuit of a longer and healthier life, the evidence is clear: the simple act of walking can be a game-changer. From cardiovascular health and mental well-being to weight management and overall fitness, daily walks offer a holistic approach to wellness that is accessible to everyone, regardless of age or fitness level.

As we’ve explored the scientific underpinnings and real-life success stories, it’s evident that walking is more than just a physical activity—it’s a lifestyle choice with far-reaching benefits. The cardiovascular advantages, including improved circulation, cholesterol regulation, and strengthened heart muscles, position walking as a foundational element in the quest for heart health.

The impact on mental well-being and cognitive function is equally compelling. Whether it’s the release of endorphins, stress reduction, or the enhancement of creativity and cognitive abilities, walking proves to be a therapeutic practice for the mind. It’s a simple yet profound way to nurture mental health in the midst of life’s demands.

Weight management and overall fitness, often elusive goals in our sedentary world, find a reliable ally in walking. The combination of caloric expenditure, metabolism boost, muscle engagement, and the accessibility of walking as a fitness routine make it a versatile tool for those striving to achieve and maintain a healthy weight.

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As you consider incorporating daily walks into your routine, remember the wisdom shared by those who have walked this path before you. Real-life success stories highlight the transformative power of consistency, commitment, and the joy found in the rhythm of each step.

In essence, walking is not just about reaching a destination—it’s about embracing a journey toward a longer, healthier, and more vibrant life. So, lace up those shoes, step out with purpose, and let the simple act of walking guide you toward the well-being you deserve. The path to a healthier and more fulfilling life begins with each intentional stride. Walk on, and may your journey be as rewarding as the destination you seek.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community.

In a video shared, Israetel and his Prodige Jared Feather are talking to Raymond Sansoucy, Mr. Canada and founder of fitness equipment manufacturer Atlantis strength.

At the age of 68, Sansoucy defies age stereotypes, showcasing a physique that reflects both strength and vitality. As the founder of the Atlantis brand, he shares insights into his training regimen and imparts wisdom gathered over six decades in the fitness realm.

Check it out all in the paragraphs below.

Source: Courtesy of CrossFit Inc.

The Secrets to Staying Big and Strong For Life

Sansoucy’s journey into fitness began at a young age, inspired by his father’s dedication to training. At just 7 or 8 years old, he stumbled upon muscle-building magazines in the basement and was immediately captivated. His first foray into bodybuilding involved makeshift workouts with limited equipment, fuelled by a dream visualized through taped-up magazine cutouts on his bedroom wall.

Over the course of his 60-year fitness odyssey, Sansoucy has witnessed the evolution of the sport. From humble beginnings with 10 lb dumbbells, he progressed to become a formidable competitor, winning titles like Junior Mr. Montreal and eventually clinching the coveted Mr. Canada in 1979. His triumph marked a significant achievement, representing Canada at the Mr. Universe competition.

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The conversation delves into the intricacies of Sansoucy’s training philosophy. He emphasizes the importance of full-range movements, echoing the techniques employed by legends like Arnold Schwarzenegger. His workouts, lasting around 45 minutes, challenge the notion that longer sessions equate to more significant gains. He warns against the common mistake of lifting excessively heavy weights with compromised form, advocating for a focus on quality movements.

The interview touches upon Sansoucy’s venture into entrepreneurship. In 1986, he founded Atlantis, driven by a desire for a more commercially appealing name. Reflecting on the early days, he reveals his resourcefulness in creating workout machines, starting with a homemade power rack due to financial constraints.

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A thread of perseverance runs through Sansoucy’s narrative—perseverance in training, business, and life. He recounts the challenges of his bodybuilding journey, including four attempts to win Mr. Canada, a feat requiring nine workouts a week for four years. This unwavering commitment serves as a cornerstone of his success, applicable not only in the gym but also in navigating the complexities of life and business.

As the interview concludes, Sansoucy imparts his top tip for success—perseverance. Whether in fitness, family, or business, he underscores the value of relentless determination as the driving force behind his remarkable achievements.

Watch the video below to see it all unfolding.

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Learn More

As we age, the imperative of maintaining a consistent training routine becomes increasingly evident for sustaining a fit and healthy life. Firstly, regular exercise is pivotal for preserving muscle mass and strength, mitigating the natural decline that occurs with aging. Strength training, specifically, helps combat sarcopenia, a condition characterized by the loss of muscle mass, contributing to frailty and a decline in overall functionality. By engaging in resistance training, individuals can enhance their muscular strength and endurance, promoting better mobility and independence in daily activities.

Secondly, exercise plays a crucial role in supporting bone health, especially vital as we age and become more susceptible to conditions like osteoporosis. Weight-bearing exercises, such as walking, jogging, or resistance training, stimulate bone growth and density, reducing the risk of fractures and maintaining skeletal integrity. This becomes particularly significant in the prevention of falls, a common concern among the elderly, as stronger bones provide a more stable foundation.

Furthermore, regular physical activity is instrumental in managing weight and preventing the accumulation of visceral fat. As metabolism naturally slows down with age, maintaining a healthy weight becomes more challenging. Regular exercise, encompassing both cardiovascular and strength training, aids in calorie expenditure, helps regulate weight, and reduces the risk of obesity-related diseases, including cardiovascular issues and type 2 diabetes.

Cognitive health is another compelling reason to prioritize ongoing physical activity. Numerous studies indicate a positive correlation between regular exercise and cognitive function, with aerobic exercises promoting the growth of new neurons and fostering brain health. This becomes crucial in staving off cognitive decline and conditions such as dementia and Alzheimer’s disease, providing an added incentive to incorporate regular workouts into one’s routine.

Lastly, the psychological benefits of consistent training are undeniable. Exercise has been proven to alleviate stress, anxiety, and depression, fostering a positive mental outlook. As individuals navigate the challenges that often accompany aging, maintaining mental well-being is paramount. The endorphin release during exercise not only improves mood but also enhances overall quality of life, creating a holistic approach to wellness as one ages. In essence, the imperative of sustained training lies not only in physical health but also in the profound impact it has on mental and emotional well-being, contributing to a fuller and more vibrant life throughout the aging process.

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What are the upsides of being strong and fit in your later years?

Being strong and fit in your later years comes with a myriad of upsides, contributing to a healthier, more fulfilling, and independent lifestyle. Here are some of the key benefits:

1. Maintained Independence: Strength and fitness play a crucial role in preserving mobility and functionality. Being physically strong enables individuals to perform daily activities with ease, reducing dependence on others for tasks such as walking, climbing stairs, or carrying groceries. This independence fosters a sense of autonomy and a higher quality of life.
2. Enhanced Bone Health: Strength training, a key component of fitness, promotes bone density and reduces the risk of osteoporosis. Strong bones are less prone to fractures, providing a foundation for better overall skeletal health. This is particularly significant as bone density tends to decrease with age, making individuals more susceptible to fractures and injuries.
3. Disease Prevention: Regular exercise has been linked to a lower risk of various chronic diseases, including cardiovascular issues, type 2 diabetes, and certain cancers. A strong and fit body is better equipped to regulate blood pressure, cholesterol levels, and glucose metabolism, contributing to overall cardiovascular health and reducing the likelihood of developing chronic conditions.
4. Improved Mental Health: Physical activity has profound effects on mental well-being. Regular exercise is associated with a reduced risk of depression and anxiety, as it stimulates the release of endorphins, the body’s natural mood elevators. Being strong and fit in later years can contribute to better cognitive function, reducing the risk of age-related cognitive decline and neurodegenerative diseases.
5. Social Engagement: Engaging in fitness activities often involves social interaction, whether it’s joining a fitness class, walking group, or sports team. Social connections are crucial for mental and emotional well-being, providing a support system and reducing feelings of isolation, which can become more prevalent in older age.
6. Longevity: Studies consistently show that maintaining physical fitness is linked to increased longevity. Regular exercise, combined with a healthy lifestyle, positively influences life expectancy. Being strong and fit supports overall vitality, allowing individuals to lead active lives well into their later years.
7. Adaptability to Challenges: Life presents unexpected challenges, and physical fitness enhances the ability to adapt. Whether it’s recovering from an illness, surgery, or managing the physical demands of daily life, a strong and fit body is more resilient and better equipped to navigate these challenges.
8. Improved Sleep: Regular exercise promotes better sleep patterns. Quality sleep is essential for overall health and well-being, and being physically active contributes to more restful and restorative sleep, which becomes increasingly important as we age.

In summary, the upsides of being strong and fit in later years encompass physical health, mental well-being, social engagement, and an overall improved quality of life. Prioritizing fitness throughout one’s life pays dividends in the form of enhanced vitality, independence, and the ability to savour the later years to the fullest.

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This article explores the significance of strength training for men over 40 and introduces seven key exercises that can contribute to a healthier, more resilient body.

In the realm of fitness, age is not a barrier but rather a consideration. Men over 40 may face unique challenges such as hormonal changes, decreased muscle mass, and a higher susceptibility to injuries. Strength training, however, is a powerful tool that can address these challenges, offering a multitude of benefits beyond just building muscle.

Source: Courtesy of CrossFit Inc.

It plays a pivotal role in boosting metabolism, promoting weight management, and supporting joint health.

Build muscle faster

Understanding the importance of adapting one’s fitness routine as they age, this article delves into specific exercises tailored to the needs of men over 40. These exercises not only target major muscle groups but also focus on enhancing stability, balance, and core strength—attributes that become increasingly vital with age.

Before embarking on a strength training journey, it’s essential to consider safety and effectiveness.

This article will guide you through the key exercises, proper form and technique, and the importance of a well-rounded program that incorporates flexibility, mobility, and recovery. By the end, you’ll be equipped with the knowledge to embrace strength training as a vital component of a healthy and active lifestyle, tailored to the unique needs of men over 40.

The Importance of Strength Training for Men Over 40

As men transition into their 40s, a shift in priorities often accompanies the natural aging process.

While youthful vitality may wane, the importance of maintaining physical health and strength takes on heightened significance. Among the various fitness modalities available, strength training emerges as a cornerstone for men navigating this phase of life.

Preservation of Lean Muscle Mass

One of the primary physiological changes that occurs with age is a decline in muscle mass, a phenomenon known as sarcopenia. This loss of muscle can lead to reduced strength, mobility, and an increased risk of injury. Strength training is a potent countermeasure, promoting the preservation and even the growth of lean muscle mass. By engaging in resistance exercises, men over 40 can mitigate the effects of sarcopenia and foster a more robust musculature.

Boosting Metabolism

Metabolism tends to slow down as individuals age, contributing to the commonly observed increase in body fat. Strength training, however, can revitalize the metabolic rate by building and maintaining muscle tissue. Unlike some cardiovascular activities that primarily burn calories during the exercise itself, the muscle-building effects of strength training lead to an elevated resting metabolic rate. This means that, even at rest, the body expends more energy, aiding in weight management and overall metabolic health.

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Joint and Bone Health

Aging often brings about concerns regarding joint health and bone density. Strength training, when performed with proper technique and intensity, not only strengthens muscles but also supports the health of joints and bones.

Weight-bearing exercises like squats and deadlifts stimulate bone remodeling, reducing the risk of osteoporosis and improving overall skeletal integrity. Moreover, strengthening the surrounding muscles provides better support for joints, potentially alleviating issues related to arthritis and joint discomfort.

Hormonal Balance

Testosterone levels naturally decline with age, impacting muscle mass, energy levels, and overall well-being.

Strength training, particularly with compound exercises like squats and deadlifts, has been shown to help maintain or even increase testosterone production. This hormonal response contributes not only to muscle growth but also to enhanced mood, energy levels, and a more favorable body composition.

Functional Fitness

Beyond the aesthetic benefits, strength training plays a crucial role in enhancing functional fitness— the ability to perform daily activities with ease and efficiency. As men enter their 40s and beyond, the importance of maintaining strength, stability, and flexibility becomes paramount for preserving an active lifestyle and preventing injuries associated with everyday tasks.

In essence, strength training for men over 40 is not just about sculpting an impressive physique; it’s a holistic approach to maintaining health, vitality, and independence. By embracing strength training as a fundamental aspect of their fitness routine, men can navigate the aging process with resilience, ensuring a robust and active life well into the future.

Considerations for Safe and Effective Strength Training

Embarking on a strength training journey is a commendable step toward better health and fitness, especially for men over 40.

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However, ensuring that this endeavor is both safe and effective requires a thoughtful approach. Consider the following key factors to maximize the benefits of strength training while minimizing the risk of injury.

Health Assessment

Before diving into a strength training program, it’s crucial to undergo a comprehensive health assessment.

This may involve consulting with a healthcare professional or fitness expert to identify any underlying health conditions or physical limitations. Understanding your current health status allows for the customization of a program that aligns with your individual needs and ensures a safe starting point.

Warm-Up and Cool Down:

Proper warm-up and cool-down routines are indispensable components of any strength training session. A dynamic warm-up increases blood flow to the muscles, enhances flexibility, and prepares the body for the upcoming workout. Conversely, a thorough cool-down aids in the gradual return of the heart rate to its resting state and promotes flexibility, reducing the likelihood of post-exercise soreness and stiffness.

Source: Photo Courtesy of CrossFit Inc

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Progression and Consistency:

The principle of progressive overload is fundamental to strength training. It involves gradually increasing the intensity, duration, or complexity of your workouts over time to stimulate continuous adaptation and growth.

However, progression must be balanced with consistency. Consistent, regular training sessions allow the body to adapt to the demands of strength training while minimizing the risk of overtraining or sudden, excessive stress on muscles and joints.

Proper Technique

Performing strength training exercises with proper form and technique is non-negotiable. Incorrect form not only diminishes the effectiveness of the exercise but also increases the risk of injury.

Take the time to learn the correct technique for each exercise, and consider working with a fitness professional, at least initially, to ensure you’re performing movements accurately.

Appropriate Intensity and Volume

Striking the right balance between intensity and volume is critical for safe and effective strength training. While pushing yourself is essential for progress, overexertion can lead to injuries. Pay attention to your body’s signals and avoid the temptation to lift excessively heavy weights or engage in extended, high-volume workouts, especially when just starting.

Rest and Recovery

Rest and recovery are integral components of any strength training program. Muscles need time to repair and grow stronger after intense workouts. Overtraining, or insufficient rest between sessions, can lead to fatigue, increased susceptibility to injuries, and hindered progress. Adequate sleep, hydration, and rest days are vital for the body to recover optimally.

Adaptation to Individual Needs

Every individual is unique, and strength training programs should be adaptable to personal goals, preferences, and any pre-existing conditions. Tailor your workout routine to accommodate your body’s response and adjust as needed. This adaptability ensures a sustainable and enjoyable strength training experience.

By incorporating these considerations into your strength training regimen, you not only enhance the safety and effectiveness of your workouts but also set the foundation for a long-term commitment to physical well-being. Approach strength training with a holistic mindset, understanding that the journey is as important as the destination.

7 Key Strength Training Exercises for Men Over 40

1 Squats: Foundation for Lower Body Strength

Squats are a fundamental and highly effective strength training exercise that forms the cornerstone of any well-rounded fitness routine, especially for men over 40. This compound movement engages multiple muscle groups simultaneously, making it a powerhouse for building lower body strength, enhancing core stability, and boosting overall functional fitness.

Muscles Targeted:

Squats primarily target the quadriceps, hamstrings, and glutes. Additionally, they engage the core, lower back, and stabilizing muscles throughout the body.

Benefits for Men Over 40:

Joint Health: Contrary to misconceptions, squats, when performed with proper form, contribute to better joint health. The controlled movement promotes the strengthening of the knee, hip, and ankle joints.

Bone Density: Weight-bearing exercises like squats stimulate the bones, promoting increased density and resilience, which is particularly beneficial as bone health becomes a concern with age.

Functional Fitness: Squats mimic everyday movements like sitting down and standing up, making them invaluable for maintaining independence and functionality in daily life.

Proper Form:

• Feet Shoulder-Width Apart: Position your feet shoulder-width apart to maintain stability.
• Neutral Spine: Keep your spine in a neutral position, avoiding excessive arching or rounding.
• Hips Back, Knees Aligned: Initiate the movement by pushing your hips back before bending your knees. Ensure your knees align with your toes.

Source: CrossFit Inc

Variations:

• Bodyweight Squats: Ideal for beginners or those recovering from injuries.
• Goblet Squats: Holding a weight at chest level adds resistance and engages the core.
• Barbell Front Squats: Involves a barbell across the upper chest.

Programming Tips:

• Start with Bodyweight: If new to squats, begin with bodyweight to master the form before adding external resistance.
• Gradual Progression: Increase weight gradually to avoid overloading the muscles and joints too quickly.
• Incorporate Variety: Combine different squat variations to target muscles from various angles.

Squats, when integrated into a comprehensive strength training program, lay a solid foundation for lower body strength, joint health, and overall vitality.

As with any exercise, it’s essential to start with proper form, gradually progress, and tailor the intensity to individual fitness levels. When performed with diligence and consistency, squats contribute significantly to the physical well-being of men over 40.

2 Deadlifts: Building Strength from the Ground Up

Deadlifts are a quintessential strength training exercise that holds immense value, especially for men over 40. This compound movement engages multiple muscle groups, emphasizing the posterior chain, and plays a crucial role in developing overall strength, stability, and functional fitness.

Muscles Targeted:

Deadlifts primarily target the hamstrings, glutes, lower back, and the entire posterior chain. Additionally, they involve the core, forearms, and upper back muscles.

Benefits for Men Over 40:

Posture Improvement: Deadlifts contribute to better posture by strengthening the muscles along the spine and promoting proper alignment.

Functional Strength: The lifting and lowering motion mimics real-life activities, enhancing the ability to lift objects from the ground safely.

Metabolic Boost: Deadlifts are a demanding exercise that engages a large muscle mass, leading to increased calorie burn and metabolic stimulation.

Proper Form:

• Hip Hinge: Initiate the movement by pushing your hips back while maintaining a slight bend in your knees, ensuring a hip hinge motion.
• Neutral Spine: Keep your spine in a neutral position throughout the lift, avoiding rounding or arching.
• Grip: Use a grip that is comfortable for you, either a double overhand grip or a mixed grip (one palm facing you, one facing away).

Variations:

• Conventional Deadlift: Feet hip-width apart with hands outside the knees.
• Sumo Deadlift: Wider stance with hands inside the knees, targeting the inner thighs more.
• Romanian Deadlift: Emphasizes the hamstrings and involves a partial range of motion.

Programming Tips:

• Start with Light Weights: Master the form with lighter weights before progressing to heavier loads.
• Focus on Technique: Prioritize proper form over lifting heavy to reduce the risk of injury.
• Include Deadlift Variations: Incorporate different deadlift variations to target muscles from various angles.

Deadlifts, when executed correctly, are a powerful tool for developing strength and resilience in men over 40.

As with any exercise, it’s essential to prioritize form, gradually increase intensity, and adapt the workout to individual fitness levels. Integrating deadlifts into a comprehensive strength training regimen contributes not only to muscle development but also to improved posture and functional capacity.

3 Bench Press

The bench press is a classic and effective strength training exercise that takes center stage in developing upper body strength, particularly for men over 40.

Targeting the chest, shoulders, and triceps, this compound movement contributes not only to aesthetic gains but also to functional fitness and overall upper body stability.

Muscles Targeted:

The primary muscles engaged in the bench press include the pectoralis major (chest), deltoids (shoulders), and triceps. Additionally, the exercise recruits stabilizing muscles in the core and upper back.

Benefits for Men Over 40:

• Upper Body Strength: The bench press is a potent tool for building strength in the chest, shoulders, and arms, areas that may experience muscle loss with age.
• Bone Density: Weight-bearing exercises like the bench press can contribute to increased bone density, promoting skeletal health.
• Joint Stability: Strengthening the muscles around the shoulders and upper back enhances joint stability, reducing the risk of injuries and discomfort.

Proper Form:

Body Position: Lie on a flat bench with your feet firmly planted on the ground. Maintain a natural arch in your lower back.

Grip Width: Grip the bar with hands slightly wider than shoulder-width apart to target the chest and shoulders effectively.

Elbow Position: Lower the bar to the mid-chest, keeping your elbows at a 90-degree angle. Press the bar back up to the starting position.

Variations:

• Barbell Bench Press: Using a barbell allows for heavier lifting and engages stabilizing muscles.
• Dumbbell Bench Press: Each arm works independently, addressing muscle imbalances and promoting stability.
• Incline or Decline Bench Press: Adjusting the bench angle emphasizes different areas of the chest.

Programming Tips:

Warm-Up Sets: Start with lighter weights for warm-up sets to prepare the muscles and joints.

Progressive Overload: Gradually increase the weight as strength improves to ensure continuous progression.

Include Variations: Incorporate different bench press variations to target muscles from various angles.

The bench press, when integrated into a comprehensive strength training regimen, contributes to a well-balanced upper body, enhanced muscle mass, and improved functional capacity. As with any exercise, proper form is paramount, and individuals should tailor the intensity to their fitness levels. Including the bench press in a routine designed for men over 40 can lead to both aesthetic and functional benefits, supporting a healthy and active lifestyle.

4 Overhead Press

The overhead press, also known as the shoulder press, is a key strength training exercise that targets the shoulders, upper back, and triceps. For men over 40, this compound movement not only builds upper body strength but also enhances shoulder stability, an essential component of overall functional fitness.

Muscles Targeted:

The primary muscles engaged in the overhead press are the deltoids (shoulders), trapezius (upper back), and triceps. Additionally, the exercise activates the core for stability.

Benefits for Men Over 40:

• Shoulder Strength: As men age, maintaining shoulder strength becomes crucial for everyday tasks and injury prevention.
• Posture Improvement: The overhead press engages the upper back muscles, promoting better posture by strengthening the muscles responsible for scapular retraction.
• Functional Fitness: Lifting objects overhead mimics real-life movements, enhancing overall functional fitness and the ability to perform daily activities.

Proper Form:

Feet Shoulder-Width Apart: Stand with feet shoulder-width apart for a stable base.

Grip the Bar: Grip the bar with hands slightly wider than shoulder-width apart, elbows below the wrists.

Press Straight Up: Press the bar overhead in a straight line, fully extending the arms. Lower the bar back to shoulder level with control.

Variations:

Barbell Overhead Press: Using a barbell allows for heavier lifting and engages stabilizing muscles.

Dumbbell Overhead Press: Each arm works independently, addressing muscle imbalances and promoting stability.

Seated Overhead Press: Performing the exercise while seated can reduce lower back strain and emphasize strict form.

Programming Tips:

• Warm-Up Shoulders: Prioritize shoulder mobility exercises and warm-up sets to prepare the shoulders for the load.
• Controlled Movements: Focus on controlled movements, avoiding excessive arching of the lower back or using momentum to lift the weight.
• Progress Gradually: Increase the weight gradually to ensure proper form and reduce the risk of overloading the shoulders.

The overhead press, when incorporated into a comprehensive strength training routine, contributes to well-rounded upper body strength and stability. Men over 40 can benefit from this exercise not only for muscle development but also for promoting shoulder health and overall functional capacity. As with any strength training movement, attention to proper form and individual fitness levels is paramount for a safe and effective workout.

5 Bent-Over Rows: Enhancing Back Strength and Posture

Bent-over rows are a potent strength training exercise that targets the muscles of the upper back, lower back, and arms. For men over 40, this compound movement plays a crucial role in building a strong and resilient back, improving posture, and preventing the effects of muscle loss associated with aging.

Source: Photo courtesy of CrossFit Inc.

Muscles Targeted:

The primary muscles engaged in bent-over rows include the latissimus dorsi (lats), rhomboids, traps, and rear deltoids. Additionally, the exercise activates the biceps and forearms.

Benefits for Men Over 40:

• Back Strength: Bent-over rows are highly effective for developing strength and thickness in the muscles of the upper and mid-back.
• Posture Enhancement: Strengthening the muscles responsible for scapular retraction contributes to improved posture, which is particularly relevant as men age.
• Balanced Muscle Development: Complementing chest-focused exercises, bent-over rows help maintain a balanced physique, reducing the risk of muscle imbalances.

Proper Form:

Hip Hinge: Stand with feet shoulder-width apart, hinge at the hips, keeping the back flat, and grasp the barbell with an overhand grip.

Pull to Lower Chest: Pull the barbell to the lower chest, keeping the elbows close to the body and squeezing the shoulder blades together.

Controlled Descent: Lower the barbell back down with control, maintaining a controlled movement throughout.

Variations:

Barbell Bent-Over Rows: Using a barbell allows for heavier lifting and engages stabilizing muscles.

Dumbbell Bent-Over Rows: Each arm works independently, addressing muscle imbalances and promoting stability.

T-Bar Rows or Machine Rows: Alternative equipment can provide a different angle of resistance.

Programming Tips:

Warm-Up the Back: Prioritize warm-up sets with lighter weights to prepare the back muscles for the workload.

Maintain Core Engagement: Keep the core engaged throughout the movement to support the lower back and maintain stability.

Focus on Squeezing: Emphasize the squeeze at the top of the movement to maximize muscle activation.

Bent-over rows, when integrated into a comprehensive strength training regimen, contribute significantly to a strong and well-defined back. This exercise is particularly valuable for men over 40, as it addresses key areas of concern associated with aging, such as posture and muscle imbalances. As with any strength training movement, adherence to proper form and gradual progression is essential for a safe and effective workout.

6 Pull-Ups

Pull-ups stand as a challenging yet immensely rewarding bodyweight exercise, particularly beneficial for men over 40. Targeting the muscles of the back, shoulders, and arms, pull-ups not only build upper body strength but also contribute to enhanced functional fitness and the development of a well-defined physique.

Muscles Targeted:

The primary muscles engaged in pull-ups include the latissimus dorsi (lats), rhomboids, traps, biceps, and forearms. Pull-ups also activate the core muscles.

Benefits for Men Over 40:

• Upper Body Strength: Pull-ups are a highly effective exercise for developing strength in the upper body, which becomes increasingly important with age.
• Functional Fitness: The pulling motion of pull-ups mimics real-life activities like lifting and carrying, contributing to overall functional fitness.
• Bodyweight Resistance: As a bodyweight exercise, pull-ups promote relative strength, helping men over 40 maintain a healthy weight and body composition.

Proper Form:

Grip: Grab the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.

Hang: Hang from the bar with arms fully extended, engaging the core for stability.

Pull Up: Initiate the pull by engaging the back muscles, bringing the chest toward the bar. Lower the body back down with control.

Variations:

• Wide Grip Pull-Ups: Hands placed wider on the bar target the outer lats.
• Close Grip Pull-Ups: A narrow grip emphasizes the biceps and inner lats.
• Chin-Ups: Palms facing towards you, targeting the biceps more than a standard pull-up.

Programming Tips:

Assisted Pull-Ups: If unable to perform unassisted pull-ups, use bands or a pull-up assist machine to gradually build strength.

Negatives: Focus on the eccentric (lowering) phase of the pull-up to build strength, even if unable to complete the full movement.

Progress Gradually: Increase the number of repetitions or difficulty of the variation gradually to ensure steady progress.

Incorporating pull-ups into a strength training routine provides a holistic approach to upper body development and functional fitness for men over 40.

While challenging, the rewards in terms of strength, muscle definition, and overall fitness make pull-ups a valuable addition to any fitness regimen. Adherence to proper form and a gradual approach to progression are key to deriving maximum benefits from this demanding yet transformative exercise.

7 Planks: Core Stability for Men Over 40

Planks are a simple yet highly effective bodyweight exercise that targets the core muscles, making them an essential addition to the strength training repertoire, especially for men over 40.

Beyond the traditional focus on building a strong midsection, planks contribute to improved posture, enhanced balance, and overall functional fitness.

Muscles Targeted:

Planks primarily engage the rectus abdominis, transverse abdominis, obliques, and the muscles of the lower back. Additionally, they activate the shoulders, chest, and legs for stability.

Benefits for Men Over 40:

Core Strength: Planks are unparalleled in their ability to build core strength, crucial for stability and injury prevention.

Posture Improvement: By targeting the muscles responsible for maintaining a neutral spine, planks contribute to better posture.

Low-Impact Exercise: Planks provide an effective core workout without putting excessive strain on the spine or joints, making them suitable for individuals of varying fitness levels.

Proper Form:

Forearm Plank: Begin on your forearms with elbows directly beneath the shoulders. Maintain a straight line from head to heels.

High Plank: Similar to a push-up position, with hands placed directly beneath the shoulders. Keep the body in a straight line.

Side Plank: Support your body weight on one forearm, stacking the feet or placing one foot in front of the other. Lift the hips to create a straight line from head to heels.

Variations:

Plank with Leg Lifts: Lift one leg at a time while maintaining the plank position to engage the lower back and glutes.

Plank Rotations: Rotate from a forearm plank to a side plank, alternating sides, to target the obliques.

Plank with Arm Raises: Lift one arm at a time while in the plank position to engage the shoulders and improve stability.

Programming Tips:

Duration Over Repetitions: Focus on holding the plank for an extended duration to build endurance.

Maintain Proper Alignment: Whether in a forearm plank or high plank, ensure a straight line from head to heels.

Consistent Incorporation: Add planks to your routine consistently, either as part of a warm-up, cool-down, or dedicated core workout.

Incorporating planks into a strength training routine provides comprehensive benefits for men over 40, addressing core strength, stability, and posture. The versatility of planks allows for customization to individual fitness levels and goals. Consistent practice of plank variations contributes to a resilient and stable core, supporting overall health and well-being.

Proper Form and Technique

One of the pillars of a successful and injury-free strength training regimen is the emphasis on proper form and technique.

Regardless of the exercise, executing movements with precision ensures that you target the intended muscles, minimize the risk of injury, and maximize the effectiveness of your workout. Here’s a comprehensive guide to maintaining proper form and technique during strength training.

Start with a Solid Foundation:

Before engaging in any exercise, establish a stable base. Whether it’s a squat, deadlift, or bench press, your feet should be shoulder-width apart or as recommended for the specific movement. A stable foundation promotes balance and allows for optimal force transfer.

Maintain a Neutral Spine:

A neutral spine is crucial for protecting the back and neck during exercises. Whether standing, seated, or lying down, aim to keep your spine in a natural position without excessive arching or rounding. Engage your core to stabilize the spine and support your lower back.

Controlled Movements:

Avoid the temptation to use momentum to lift weights. Perform each repetition with controlled, deliberate movements. This not only prevents potential injuries but also ensures that the targeted muscles are doing the work, leading to better results.

Proper Breathing Technique:

Breathing plays a significant role in maintaining stability and managing intra-abdominal pressure. In general, exhale during the concentric (lifting) phase of the movement and inhale during the eccentric (lowering) phase. Establishing a rhythmic breathing pattern helps synchronize your movements.

Correct Joint Alignment:

Pay close attention to joint alignment throughout each exercise. For example, in a squat, ensure that your knees align with your toes, avoiding inward collapse. Proper joint alignment not only minimizes stress on the joints but also enhances the effectiveness of the exercise.

Full Range of Motion:

Strive for a full range of motion in each exercise, respecting the natural biomechanics of the body. Performing partial reps may limit the benefits and increase the risk of muscle imbalances. Adjust the weight to a level where you can maintain proper form through the entire range of motion.

Appropriate Weight Selection:

Selecting the right weight is crucial for maintaining proper form. If the weight is too heavy, you may compromise your technique, increasing the risk of injury. Conversely, if the weight is too light, you might not adequately challenge your muscles. Choose a weight that allows you to complete the desired number of reps with proper form.

Mind-Muscle Connection:

Focus on the muscles you are targeting during each exercise. This mind-muscle connection not only enhances the effectiveness of the workout but also helps you become more aware of your form. Concentrate on contracting the intended muscles throughout the entire movement.

Gradual Progression:

Progress gradually in terms of weight and intensity. Rushing to lift heavier weights without mastering the proper form can lead to injuries. A steady and gradual progression allows your muscles, joints, and connective tissues to adapt to increasing demands.

Seek Professional Guidance:

If you’re new to strength training or introducing new exercises into your routine, consider seeking guidance from a fitness professional. They can provide valuable insights into proper form, correct any issues with your technique, and design a personalized program tailored to your goals.

Remember that quality always surpasses quantity in strength training. Prioritize proper form and technique in every session to build a foundation of strength that is sustainable and conducive to long-term health and fitness.

Designing a Well-Rounded Strength Training Program

Creating a well-rounded strength training program is a strategic process that involves careful consideration of various factors, including your fitness goals, current fitness level, available time, and preferences.

A thoughtfully designed program not only maximizes results but also reduces the risk of injury and ensures long-term adherence to your fitness routine. Here’s a comprehensive guide to help you craft a well-rounded strength training program.

1. Set Clear Goals:

Define your fitness objectives to tailor your strength training program accordingly. Whether your goal is to build muscle, increase endurance, improve overall fitness, or target specific areas, clarity on your objectives will guide exercise selection and program structure.

2. Consider Frequency and Duration:

Determine how many days per week you can commit to strength training. Aim for at least two to three sessions per week to see noticeable improvements. Additionally, establish the duration of each session, balancing efficiency with the need for adequate rest and recovery.

3. Include Compound and Isolation Exercises:

Incorporate a mix of compound and isolation exercises in your program. Compound exercises, such as squats and deadlifts, engage multiple muscle groups, while isolation exercises, like bicep curls or tricep extensions, target specific muscles. This combination ensures comprehensive muscle development.

4. Cover Major Muscle Groups:

Design your program to address all major muscle groups. This includes exercises for the chest, back, legs, shoulders, and arms. Balancing muscle development across the entire body not only enhances aesthetics but also promotes functional strength.

5. Progressive Overload:

Implement the principle of progressive overload by gradually increasing the intensity of your workouts. This can involve lifting heavier weights, increasing the number of repetitions, or adjusting the difficulty of exercises. Progressive overload is essential for continual gains in strength and muscle mass.

6. Warm-Up and Cool Down:

Prioritize warm-up and cool-down routines. A dynamic warm-up prepares your muscles and joints for the upcoming workout, while a cool-down aids in muscle recovery and flexibility. Include mobility exercises to enhance joint range of motion.

7. Cardiovascular Conditioning:

Integrate cardiovascular exercises into your routine for overall cardiovascular health and to complement your strength training efforts. Options include brisk walking, running, cycling, or high-intensity interval training (HIIT).

8. Flexibility and Mobility:

Don’t overlook flexibility and mobility exercises. Stretching and mobility work contribute to joint health, reduce muscle stiffness, and enhance overall functional movement. Include static stretches and dynamic mobility drills in your program.

9. Rest and Recovery:

Allow for sufficient rest between sessions to facilitate recovery. Overtraining can lead to fatigue and increased injury risk. Listen to your body, and consider incorporating active recovery days or alternative activities.

10. Periodization:

Implement a periodization approach to your program. This involves organizing your training into different phases, each with a specific focus. Common phases include hypertrophy (muscle building), strength, and endurance. Periodization prevents plateaus and promotes long-term progress.

11. Listen to Your Body:

Pay attention to how your body responds to the program. If you experience persistent pain, fatigue, or lack of progress, be flexible in adjusting your routine. Periodic assessments can help you track progress and make informed adjustments.

12. Seek Professional Guidance:

If you’re new to strength training or seeking a more personalized approach, consider consulting with a fitness professional. They can help design a program tailored to your goals, teach proper form, and provide ongoing support.

Remember, the key to a successful strength training program lies in consistency, proper form, and adaptability. Regularly assess your progress, make adjustments as needed, and enjoy the journey toward achieving your fitness goals.

Incorporating Flexibility and Mobility Exercises into Your Routine

While strength training is essential for building muscle and strength, incorporating flexibility and mobility exercises is equally crucial for maintaining joint health, preventing injuries, and optimizing overall functional movement.

Flexibility refers to the range of motion in a joint, while mobility involves the ability to move a joint actively through its full range.

Here’s a guide on how to integrate flexibility and mobility exercises into your routine for a well-rounded and balanced approach to fitness.

1. Dynamic Warm-Up:

Start your workout with a dynamic warm-up to increase blood flow and prepare your muscles and joints for the upcoming activity. Include dynamic stretches that mimic the movements you’ll perform during your workout. Leg swings, arm circles, and hip circles are excellent examples.

2. Static Stretching:

Incorporate static stretching during your cool-down or at the end of your workout. Hold each stretch for 15-30 seconds, focusing on major muscle groups. Common static stretches include hamstring stretches, quadriceps stretches, and shoulder stretches. Stretching helps improve flexibility and relaxes the muscles post-exercise.

Source: Scott Broome on Unsplash

3. Foam Rolling:

Utilize foam rolling, also known as self-myofascial release, to release muscle tension and improve mobility. Roll over different muscle groups, applying pressure to trigger points or tight areas. This can be especially beneficial for areas like the calves, quadriceps, and the upper back.

4. Joint Mobility Exercises:

Integrate joint mobility exercises to enhance the range of motion in specific joints. Examples include shoulder circles, wrist circles, and ankle circles. These exercises lubricate the joints and promote better mobility.

5. Yoga or Pilates Sessions:

Consider incorporating yoga or Pilates into your weekly routine. Both practices emphasize flexibility, balance, and core strength. They also offer a variety of poses and movements that promote joint mobility and overall body awareness.

6. Active Recovery Days:

Designate specific days for active recovery, where the focus is on gentle movement and flexibility. Activities like swimming, walking, or cycling at a moderate pace can contribute to joint mobility without putting excessive stress on the muscles.

7. Dynamic Stretching Between Sets:

Integrate dynamic stretching between sets of strength training exercises. This keeps your muscles engaged, enhances flexibility, and maintains body warmth throughout the workout. For example, incorporate walking lunges or leg swings between sets.

8. PNF Stretching:

Explore proprioceptive neuromuscular facilitation (PNF) stretching, a technique that involves contracting and relaxing muscles during stretching. PNF can be particularly effective for improving flexibility. Partner-assisted PNF stretching is also an option.

9. Balance and Stability Exercises:

Include balance and stability exercises in your routine. These not only improve core strength but also contribute to overall body awareness and coordination. Exercises like single-leg stands or stability ball exercises are beneficial.

10. Regular Assessments:

Periodically assess your flexibility and mobility to track progress and identify areas that may need extra attention. This could involve checking your range of motion in key joints or monitoring improvements in specific stretches.

11. Mindful Movement Practices:

Engage in mindful movement practices such as tai chi or qigong, which emphasize flowing movements, deep breathing, and improved mind-body connection. These practices can enhance both flexibility and overall well-being.

12. Listen to Your Body:

Pay attention to how your body responds to flexibility and mobility exercises. If you experience pain or discomfort beyond the usual stretching sensation, adjust the intensity or consult with a fitness professional.

By incorporating these flexibility and mobility exercises into your routine, you not only support your body’s overall health but also enhance your performance in strength training and other physical activities. A well-balanced approach to fitness includes a combination of strength, flexibility, and mobility, contributing to a resilient and adaptable body.

Recovery and Rest: A Crucial Aspect for Men Over 40

As men enter their 40s and beyond, the importance of recovery and rest becomes increasingly pivotal for sustaining overall health, optimizing fitness gains, and preventing the risk of injuries.

Balancing the demands of work, family, and fitness can be challenging, but understanding the significance of adequate recovery is key to maintaining a sustainable and effective fitness routine.

Here’s a comprehensive guide on why recovery and rest are crucial for men over 40 and how to incorporate them into your lifestyle.

Muscle Repair and Growth:

Recovery is the time when your muscles repair and grow stronger. After engaging in strength training exercises, microscopic muscle damage occurs. Adequate recovery allows the body to repair these tissues, leading to muscle growth and improved strength.

Prevention of Overtraining:

Overtraining, a state of excessive exercise without sufficient recovery, can lead to fatigue, decreased performance, and increased risk of injuries. Men over 40 are more susceptible to the negative effects of overtraining, making recovery days crucial for preventing burnout.

Hormonal Balance:

Hormonal balance is essential for overall health and fitness. Intense and prolonged exercise can temporarily disrupt hormonal balance, especially cortisol and testosterone levels. Sufficient recovery helps restore hormonal equilibrium, promoting optimal health and performance.

Joint and Connective Tissue Health:

Aging often brings about changes in joint and connective tissue health. Regular rest allows these structures to recover, reducing the risk of overuse injuries and promoting longevity in physical activity.

Immune System Support:

Strenuous exercise, especially without proper recovery, can temporarily suppress the immune system. Taking time for rest ensures that your immune system functions optimally, reducing the likelihood of illness or infections.

Mental Well-being:

Physical activity is a powerful stressor on the body. Rest days provide mental relief, helping to alleviate stress and prevent mental fatigue. This mental rejuvenation is essential for maintaining a positive attitude toward fitness.

Incorporating Recovery into Your Routine:

Prioritize Sleep:

Quality sleep is the foundation of effective recovery. Aim for 7-9 hours of uninterrupted sleep each night. Develop sleep hygiene habits such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, and minimizing screen time before bedtime.

Active Recovery Days:

Designate specific days for active recovery, where the focus is on low-intensity activities such as walking, cycling, or yoga. These activities promote blood flow, aid in muscle recovery, and contribute to overall well-being.

Hydration and Nutrition:

Stay adequately hydrated, as water is essential for many physiological processes, including recovery. Consume a balanced diet rich in protein, carbohydrates, and healthy fats to provide the necessary nutrients for muscle repair and energy replenishment.

Foam Rolling and Stretching:

Incorporate foam rolling and stretching into your routine. These practices can help alleviate muscle tension, improve flexibility, and enhance overall mobility. Spend time focusing on areas prone to tightness or discomfort.

Listen to Your Body:

Pay attention to signs of fatigue, soreness, or reduced performance. If you feel excessively tired or notice persistent muscle soreness, consider adjusting your workout intensity or incorporating additional rest days.

Massage and Bodywork:

Consider regular massages or other forms of bodywork to release muscle tension, improve circulation, and enhance overall recovery. Professional bodywork can be especially beneficial for men over 40, addressing age-related changes in muscle and connective tissue.

Mindfulness and Stress Reduction:

Engage in mindfulness practices such as meditation or deep-breathing exercises. Stress management is crucial for recovery, as chronic stress can hinder the body’s ability to heal and adapt to exercise.

Periodization and Deload Weeks:

Implement periodization into your training, which involves varying the intensity and volume of your workouts. Introduce deload weeks, where you reduce the intensity or volume of your training, providing the body with a recovery period.

Stay Consistent:

Consistency is key to effective recovery. Establish a routine that includes regular rest days, active recovery, and good sleep habits. Consistent recovery practices contribute to long-term health and fitness.

As men age, the emphasis on recovery and rest becomes integral to a sustainable and fulfilling fitness journey. By prioritizing adequate recovery, you not only enhance your physical performance but also foster overall well-being. Recognizing the importance of rest as an integral part of your fitness strategy ensures that you can continue to enjoy an active and healthy lifestyle well into your 40s and beyond.

Common Mistakes to Avoid in Strength Training for Men Over 40

Embarking on a strength training journey in your 40s and beyond is a commendable step toward maintaining overall health and fitness.

However, it’s crucial to approach strength training with awareness and consideration for your body’s unique needs as it ages. Here are common mistakes to avoid in strength training, specifically tailored for men over 40, ensuring a safe and effective workout experience.

1. Ignoring Warm-Up and Cool Down:

Mistake: Skipping or rushing through warm-up and cool-down routines.

Why it Matters: Warm-up prepares muscles and joints for the workout, reducing the risk of injuries. Cool down aids in recovery and flexibility.

Solution: Dedicate time to a dynamic warm-up and static stretching during your cool-down. Prioritize joint mobility exercises to enhance flexibility.

2. Overlooking Mobility Work:

Mistake: Neglecting exercises that improve joint mobility and flexibility.

Why it Matters: Aging can impact joint health. Neglecting mobility work increases the risk of stiffness and reduced range of motion.

Solution: Integrate joint mobility exercises, yoga, or Pilates into your routine to enhance flexibility and maintain joint health.

3. Too Much Too Soon:

Mistake: Pushing for maximum intensity or volume without a gradual progression.

Why it Matters: Rapidly increasing intensity increases the risk of overtraining, fatigue, and injuries.

Solution: Follow a progressive training plan, gradually increasing weights and intensity to allow your body to adapt safely.

4. Inadequate Rest and Recovery:

Mistake: Not giving the body sufficient time to rest and recover.

Why it Matters: Inadequate recovery can lead to overtraining, fatigue, and increased susceptibility to injuries.

Solution: Prioritize rest days, quality sleep, and include active recovery activities to support overall recovery.

5. Ignoring Nutrition:

Mistake: Neglecting the importance of nutrition in supporting strength training.

Why it Matters: Proper nutrition is essential for muscle recovery, energy levels, and overall health.

Solution: Maintain a balanced diet with sufficient protein, carbohydrates, and healthy fats. Stay hydrated to support your workouts.

6. Poor Form and Technique:

Mistake: Sacrificing proper form for heavier weights.

Why it Matters: Poor form increases the risk of injuries, especially as the body ages and may be more prone to joint issues.

Solution: Prioritize proper form over lifting heavy weights. Focus on controlled, intentional movements.

7. Neglecting Cardiovascular Exercise:

Mistake: Focusing solely on strength training and neglecting cardiovascular exercise.

Why it Matters: Cardiovascular exercise is crucial for heart health, overall fitness, and weight management.

Solution: Include regular cardiovascular activities such as brisk walking, cycling, or swimming in your routine.

8. Not Listening to Your Body:

Mistake: Ignoring signs of fatigue, pain, or overtraining.

Why it Matters: Failing to listen to your body increases the risk of injuries and hinders progress.

Solution: Pay attention to how your body responds to exercise. Modify your workout if you experience persistent discomfort.

9. Lack of Variety in Exercises:

Mistake: Sticking to the same exercises without incorporating variety.

Why it Matters: Limited exercise variety may lead to muscle imbalances and reduced overall fitness.

Solution: Include a variety of exercises targeting different muscle groups and movement patterns.

10. Skipping Regular Check-Ups:

Mistake: Neglecting regular health check-ups and consultations.

Why it Matters: Regular check-ups are essential for identifying and addressing potential health concerns.

Solution: Schedule regular health check-ups, especially if you have pre-existing health conditions.

11. Comparing Yourself to Others:

Mistake: Constantly comparing your progress to others, especially younger individuals.

Why it Matters: Everyone’s fitness journey is unique, and comparisons can lead to unrealistic expectations and frustration.

Solution: Focus on your individual progress, celebrate achievements, and set realistic goals based on your abilities.

By avoiding these common mistakes and approaching strength training with mindfulness and consideration for your body’s changing needs, you can create a sustainable and effective fitness routine. Remember that consistency, proper technique, and a holistic approach to health and wellness are key to achieving long-term fitness goals for men over 40.

The Importance of Consultation with a Fitness Professional for Men Over 40

Embarking on a fitness journey, especially for men over 40, requires a thoughtful and tailored approach to address the unique considerations associated with aging and individual health conditions. A consultation with a fitness professional is a valuable step in ensuring that your exercise routine aligns with your goals, minimizes the risk of injuries, and maximizes overall well-being. Here’s why consulting with a fitness professional is crucial for men over 40.

Personalized Assessment:

A fitness professional begins by conducting a thorough assessment of your current fitness level, health history, and any pre-existing conditions. This personalized evaluation forms the foundation for creating a tailored fitness plan that suits your individual needs, limitations, and aspirations.

Identification of Health Concerns:

Men over 40 may have specific health concerns such as joint issues, cardiovascular conditions, or metabolic changes. A fitness professional can identify these concerns, ensuring that your exercise routine is designed to address or accommodate them appropriately.

Goal Setting and Realistic Expectations:

Consulting with a fitness professional allows you to set realistic and achievable fitness goals. Whether your aim is weight management, muscle building, or overall health improvement, a professional can guide you in establishing goals that align with your age, fitness level, and lifestyle.

Safe Exercise Programming:

A fitness professional creates a safe and effective exercise program that considers your age, fitness background, and any medical conditions. This includes appropriate modifications to exercises, intensity levels, and incorporating exercises that promote joint health and overall well-being.

Proper Form and Technique:

Men over 40 may be more prone to injuries if exercises are performed with improper form. A fitness professional ensures that you learn and maintain proper form and technique, minimizing the risk of injuries and enhancing the effectiveness of your workouts.

Nutrition Guidance:

Proper nutrition is a crucial component of any fitness plan. A fitness professional can provide basic nutritional guidance, helping you understand the importance of a balanced diet and its role in achieving your fitness goals.

Accountability and Motivation:

Having a fitness professional as a guide provides a level of accountability and motivation. Regular check-ins, progress assessments, and ongoing support can significantly contribute to your consistency and dedication to your fitness routine.

Adaptation to Changing Needs:

As men age, their fitness needs may evolve. A fitness professional can adapt your workout program to accommodate changing requirements, ensuring that your routine remains effective and aligned with your goals.

Variety and Enjoyment:

A fitness professional can introduce variety into your workouts, making them more enjoyable and preventing monotony. Enjoyable workouts are more likely to be sustained, contributing to long-term adherence.

Education and Empowerment:

Consultation with a fitness professional goes beyond the workout routine. It involves education about your body, how it responds to exercise, and empowering you with knowledge to make informed choices about your health and fitness.

11. Stress Management:

Men in their 40s often face increased stress due to various life responsibilities. A fitness professional can incorporate stress-reducing strategies into your fitness plan, contributing to both physical and mental well-being.

12. Post-Rehabilitation Support:

If you’ve had previous injuries or medical conditions, a fitness professional can work in conjunction with healthcare providers to provide post-rehabilitation support. This ensures a safe and gradual return to physical activity.

In conclusion, a consultation with a fitness professional is an investment in your health and well-being, especially as you navigate the unique considerations of fitness in your 40s and beyond. Their expertise, personalized guidance, and ongoing support contribute to a safe, effective, and enjoyable fitness journey tailored to your individual needs and goals.

Conclusion: Embracing a Holistic Approach to Fitness for Men Over 40

Embarking on a fitness journey in your 40s and beyond is not just a commitment to physical well-being but a holistic investment in your overall health, vitality, and longevity.

As men age, the importance of a balanced and well-considered approach to fitness becomes paramount, acknowledging the unique considerations and challenges that come with aging. From strength training and flexibility exercises to recovery strategies and consultations with fitness professionals, each component plays a crucial role in shaping a sustainable and effective fitness routine.

In the pursuit of health and fitness after 40, it’s essential to recognize that progress is a gradual and ongoing journey.

Prioritizing proper warm-up and cool-down, incorporating flexibility and mobility exercises, and allowing adequate time for recovery are fundamental steps in preventing injuries and maintaining a resilient body. Understanding the significance of nutrition, sleep, and stress management contributes not only to physical well-being but also to mental and emotional health.

Strength training, a cornerstone of fitness for men over 40, provides a multitude of benefits, from building muscle and bone density to supporting metabolic health. The inclusion of a variety of exercises, guided by proper form and technique, ensures a well-rounded and adaptable physique.

Moreover, seeking the expertise of fitness professionals adds a layer of guidance, personalization, and accountability to your fitness journey. Their insights help tailor workouts to your specific needs, navigate health considerations, and foster an environment of continuous improvement.

In conclusion, achieving and maintaining fitness after 40 is not a one-size-fits-all endeavor. It requires a commitment to self-care, an understanding of individual needs, and an appreciation for the multifaceted nature of well-being.

By embracing a holistic approach to fitness—addressing strength, flexibility, recovery, and seeking professional guidance—men over 40 can cultivate a resilient body, a sharp mind, and a vibrant life. Remember, it’s never too late to prioritize your health, and each step toward a healthier lifestyle is an investment in a more active, fulfilling, and enjoyable future.

As we age, the importance of a well-structured workout routine becomes even more crucial for maximizing gains in muscle strength and size. While there’s no one-size-fits-all approach, certain principles can guide us in creating effective training splits.

This becomes even more significant as you navigate beyond your prime, especially when you cross the 40-year mark, as indicated by scientific studies. A key contributing factor is the decrease in natural hormone levels, notably testosterone and growth hormone, both essential for muscle protein synthesis and overall muscle maintenance. With advancing age, these hormonal shifts result in a diminished capacity of the body to construct and sustain muscle mass, introducing additional challenges to the muscle-building endeavor.

The aging process is often accompanied by a phenomenon termed anabolic resistance, wherein muscles exhibit reduced responsiveness to the anabolic stimuli generated by resistance training and protein consumption. This results in a slower pace of muscle protein synthesis. Additionally, factors such as heightened inflammation, increased oxidative stress, and a general decline in physical activity levels further complicate the muscle-building journey.

In this article, we’ll delve into these principles and explore the three best training splits for building muscle after 40.

The person who came up with this list is coach Alain Gonzalez, an author, personal trainer and YouTuber with over 800K subscribers. He often uploads videos of fitness workouts, tips, training tricks and more, all related to making the most out of your time when working out.

Top 3 Workout Splits for Muscle Growth (Men Over 40)

Before we dive into the recommended training splits, let’s briefly discuss the key principles that play a significant role in muscle growth.

1. Training Volume:
   • Higher training volume leads to increased hypertrophy gains.
   • A baseline of at least four sets per muscle group per week is recommended, with 10 sets or more ideal for maximizing muscle growth.
2. Training Frequency:
   • Training frequency does not significantly impact muscle hypertrophy when volume is equated.
   • Increasing training frequency is an effective way to boost total volume.
3. Training Intensity:
   • Lifting with heavy weights (90% of one rep max) can lead to greater muscle growth.
   • Terminating sets close to failure results in improved hypertrophy outcomes.
4. Progression:
   • Gradually increasing stimulus over time through weight progression or increased volume is essential for sustained muscle growth.

Related: 5 Methods of Progressive Overload to Force Muscle Growth

Source: Barbara Olsen on Pexels

Now, let’s explore the 3 best training splits for building muscle after 40:

1. Full Body Training:
   • A study in the Journal of Strength and Conditioning Research showed that full-body training resulted in increased size and strength compared to split training with equal weekly volume.
   • Dr. Mike Israetel emphasizes the importance of the stimulus-to-fatigue ratio, making full-body training a smart choice for optimal muscle building without excessive fatigue.
   • Each session includes one to two exercises per muscle group, with 3 to 4 sessions per week.
2. Push-Pull-Legs (PPL):
   • PPL is a versatile and adaptable training split that targets upper body pushing and pulling muscles, as well as the lower body.
   • The split can be customized based on individual goals, ranging from 3 to 6 days per week.
   • The logic behind grouping functionally related muscles together provides a flexible and efficient way to structure workouts.
3. Upper-Lower Split:
   • Alternating between upper body and lower body training sessions allows for customization based on individual needs.
   • Prioritize specific muscle groups in each session for a tailored approach.
   • Typically done four times per week, but can be increased to six for those with more experience or needing higher training volume.

Building muscle after 40 requires a strategic and sustainable approach to training. The most effective training split is the one that allows optimal recovery while providing a substantial growth stimulus.

Remember, training smart is just as crucial as training hard to avoid injuries and promote longevity. Choose the training split that aligns with your goals, preferences, and lifestyle for long-term success in building muscle after 40.

Watch the video below for more information about these workout splits for hypertrophy gain for men over 40.

The Only 5 Exercises You Need to Look Jacked (for Men Over 40)

One of these challenges is the gradual loss of muscle mass and strength, a natural process known as sarcopenia. However, the importance of muscle building for men aged 35 and older cannot be overstated. This article explores why building and maintaining muscle is a crucial aspect of a healthy and fulfilling life for this age group.

Sarcopenia and Its Impact

Sarcopenia, the age-related decline in muscle mass and strength, affects men in their 30s and becomes increasingly noticeable as they advance into their 40s and beyond. This process is driven by a combination of factors, including hormonal changes, decreased physical activity, and inadequate nutrition. The consequences of sarcopenia can be significant, leading to reduced functional capacity, increased risk of injuries, diminished metabolic rate, and even a decline in overall quality of life.

Source: Courtesy of CrossFit Inc.

The Importance of Muscle Mass

Muscle mass plays a pivotal role in a man’s overall health and well-being. It is not just about aesthetics or the desire for a chiseled physique, but rather about functional strength, mobility, and vitality. Muscle tissue is metabolically active and helps regulate blood sugar levels, manage body fat, and support bone health. Additionally, maintaining muscle is essential for healthy posture and balance, reducing the risk of falls and fractures, which become more common as we age.

The Benefits of Muscle Building

Muscle building in your mid-thirties and beyond can provide a myriad of benefits, from enhanced physical performance to improved mental health. Some of the key advantages include:

Increased Strength: Building muscle naturally leads to greater strength, making everyday tasks easier and improving overall mobility.

Enhanced Metabolism: Muscle is more metabolically active than fat, meaning that the more muscle you have, the more calories your body burns at rest, potentially aiding in weight management.

Improved Bone Health: Resistance training, a fundamental aspect of muscle building, is known to increase bone density and reduce the risk of osteoporosis.

Enhanced Mental Well-being: Regular exercise and strength training can boost mood, reduce stress, and contribute to better mental health.

Lower Risk of Chronic Conditions: Maintaining muscle mass can help reduce the risk of chronic diseases such as type 2 diabetes, heart disease, and hypertension.

Functional Independence: Building and preserving muscle allows men to maintain their ability to perform daily activities independently and without strain.

Challenges and Solutions

While the benefits of muscle building for men aged 35 and above are undeniable, it’s essential to acknowledge the unique challenges this demographic may face. From busy schedules to potential health concerns, there are obstacles to overcome. This article will delve into these challenges and provide practical solutions and tips to help men in this age group embark on a successful muscle-building journey.

In the sections that follow, we will explore the physiological changes associated with aging, set realistic goals, delve into nutrition, outline effective workout strategies, discuss the importance of rest and recovery, and touch upon the role of supplements. By the end of this article, you will have a comprehensive understanding of why muscle building is crucial for men aged 35 and older and how to start your journey toward a stronger, healthier, and more vibrant future.

Setting Realistic Muscle Building Goals

Before embarking on a muscle-building journey, it’s crucial for men aged 35 and above to set realistic goals. These goals serve as a roadmap, guiding your efforts and helping you stay motivated throughout your fitness journey. In this section, we’ll discuss the importance of setting achievable goals and provide some guidelines for men in this age group.

Source: Photo Courtesy of CrossFit Inc

Understanding the Importance of Realistic Goals

Setting realistic muscle-building goals is essential for several reasons:

Motivation: Clear and achievable goals provide motivation to work towards something meaningful. They help you stay committed to your fitness routine.

Measuring Progress: Goals serve as a yardstick to measure your progress. They allow you to track your achievements and adjust your approach if needed.

Preventing Frustration: Unrealistic goals can lead to frustration and disappointment. By setting attainable milestones, you’ll maintain a positive outlook and keep frustration at bay.

Injury Prevention: Pushing too hard or too fast to achieve unrealistic goals can lead to overtraining and injuries. Realistic goals help prevent these issues.

Guidelines for Setting Realistic Muscle Building Goals

Assess Your Current Fitness Level: Before setting goals, it’s crucial to assess your current fitness level. Understand your strengths, weaknesses, and limitations. This assessment will help you set goals that are tailored to your starting point.

Be Specific: Goals should be clear and specific. Instead of a vague goal like “get in shape,” aim for something more concrete like “gain 10 pounds of lean muscle in six months” or “increase my bench press by 20% in three months.”

Consider Timeframes: Setting a reasonable timeframe is essential. While muscle building takes time, goals that are too distant may lead to a lack of urgency. A three- to six-month timeframe for short-term goals is often ideal.

Realistic Expectations: Be honest with yourself about what you can realistically achieve. While rapid progress is possible when you’re just starting, it tends to slow down as you advance in your fitness journey.

Prioritize Health and Safety: Your goals should prioritize health and safety. Don’t sacrifice well-being for the sake of muscle gain. Ensure your goals align with your overall health objectives.

Consult a Professional: If you’re uncertain about what goals are appropriate for your age and fitness level, consider consulting a fitness professional or personal trainer. They can provide expert guidance and help you set achievable goals.

Periodic Review: Regularly review and adjust your goals as you make progress. What may have been challenging at the outset may become achievable as you become stronger and more experienced.

Example of Realistic Goals

Short-term Goal: “I will perform strength training exercises three times a week for the next three months, aiming to increase my overall strength and muscle mass.”

Medium-term Goal: “Over the next six months, I will work on increasing my lean body mass by 5% while reducing my body fat by 2% through a combination of resistance training and a balanced diet.”

Long-term Goal: “Over the next year, I aim to achieve a well-rounded physique with a focus on muscle symmetry and proportion, while maintaining a sustainable and healthy lifestyle.”

Setting realistic muscle-building goals is the foundation of a successful fitness journey. By establishing clear, achievable milestones, you can work steadily toward a stronger, healthier, and more resilient body, tailored to your unique needs and capabilities.

Tailoring Your Diet for Muscle Growth

While regular resistance training is a cornerstone of building and maintaining muscle, diet plays an equally vital role in achieving your fitness goals, especially for men aged 35 and above. Proper nutrition provides the necessary fuel and building blocks for muscle growth and recovery. In this section, we’ll explore how to tailor your diet to support muscle growth effectively.

Balanced Macronutrient Intake

Protein: Protein is the essential macronutrient for muscle building. As you age, your protein requirements may increase to offset age-related muscle loss. Aim to consume high-quality protein sources, such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein options. A general guideline is to target about 1.2 to 2.2 grams of protein per kilogram of body weight per day, but individual needs can vary.

Carbohydrates: Carbohydrates are a primary energy source for your workouts and overall activity. Complex carbohydrates, like whole grains, fruits, and vegetables, provide sustained energy. They can help you perform better during workouts and support muscle recovery.

Healthy Fats: Including healthy fats in your diet is crucial for overall health. Sources of healthy fats include avocados, nuts, seeds, and olive oil. These fats provide energy and support the absorption of fat-soluble vitamins.

Timing of Meals

Pre-Workout Nutrition: Fueling your body with a balanced meal or snack before your workout is essential. It provides energy, maintains blood sugar levels, and supports your performance during training. Consider a combination of carbohydrates and protein, such as a chicken and vegetable stir-fry or a peanut butter and banana sandwich.

Post-Workout Nutrition: After your workout, your body is primed for nutrient uptake. A post-workout meal or shake rich in protein and carbohydrates helps kickstart the muscle recovery process. Options may include a protein shake with a banana or a turkey sandwich with whole-grain bread.

Hydration

Staying well-hydrated is often underestimated in its role in muscle building. Dehydration can impair performance and hinder recovery. Aim to drink enough water throughout the day, and consider a sports drink with electrolytes during particularly intense workouts to replace lost fluids.

Supplementation

While a well-rounded diet should provide most of the nutrients you need, some individuals may benefit from supplements. Common supplements for muscle building include:

Protein Powder: Whey protein or plant-based protein powder can be convenient sources of protein to meet your daily intake goals.

Creatine: Creatine is a widely studied and safe supplement that can enhance muscle strength and power.

Branched-Chain Amino Acids (BCAAs): BCAAs can support muscle recovery and reduce exercise-induced muscle soreness.

Vitamins and Minerals: A multivitamin or specific micronutrient supplements may be necessary if you have specific deficiencies or dietary restrictions.

Caloric Surplus for Muscle Growth

To gain muscle, you’ll likely need to consume a caloric surplus, meaning you eat more calories than your body burns in a day. However, it’s important to strike a balance. Overeating can lead to excess fat gain, which can be detrimental to your goals. Monitoring your caloric intake and making gradual adjustments based on your progress is key.

Consult a Nutrition Professional

Tailoring your diet for muscle growth can be complex, and individual needs can vary significantly. If you’re uncertain about the best dietary approach for your goals, consider consulting with a registered dietitian or nutritionist. They can create a personalized nutrition plan that aligns with your muscle-building objectives and takes into account your age, activity level, and dietary preferences.

In the next section, we will explore effective workout strategies for men aged 35 and above, which, when combined with proper nutrition, will help you optimize your muscle-building efforts.

Effective Workout Strategies for Men Over 35

Effective workout strategies are essential for men aged 35 and above who are looking to build and maintain muscle. As we age, our bodies undergo various changes, and tailoring your exercise routine to address these changes can make a significant difference in achieving your fitness goals. In this section, we will explore workout strategies designed specifically for men over 35.

Resistance Training

Resistance training, which includes weightlifting and bodyweight exercises, is the foundation of any muscle-building program. It helps stimulate muscle growth, increase strength, and improve bone density. As you age, focusing on resistance training becomes even more critical. Here are some guidelines:

Full-Body Workouts: Incorporate full-body workouts that target major muscle groups. These exercises provide a balanced approach to muscle development.

Compound Movements: Compound exercises like squats, deadlifts, bench presses, and pull-ups work multiple muscle groups simultaneously, making them highly effective for muscle growth.

Moderate Weights: While challenging yourself with weights is essential, avoid lifting excessively heavy weights that may lead to injury. Instead, aim for weights that allow you to perform 8-12 repetitions with proper form.

Proper Form: Pay close attention to proper form and technique to prevent injuries and maximize the effectiveness of each exercise.

Cardiovascular Training

Cardiovascular training is essential for overall health and can help with weight management. However, overemphasizing cardio can lead to muscle loss. To strike a balance:

Moderate Cardio: Engage in moderate-intensity cardio exercises, such as brisk walking, cycling, or swimming, for 150 minutes per week.

High-Intensity Interval Training (HIIT): Incorporate HIIT sessions for shorter, more intense bursts of cardio to boost metabolism and support fat loss.

Active Recovery: On rest days or between resistance training sessions, consider light activities like yoga or mobility exercises to enhance recovery and flexibility.

Flexibility and Mobility

Maintaining flexibility and mobility is crucial, especially as you age, to prevent injuries and maintain a full range of motion. Incorporate stretching and mobility exercises into your routine to improve joint health and reduce the risk of muscular imbalances.

Dynamic Stretching: Before workouts, perform dynamic stretches to increase blood flow and prepare your muscles for exercise.

Static Stretching: After your workouts, engage in static stretching to enhance flexibility and reduce muscle tightness.

Periodization

Periodization is a training method that involves cycling through different phases of intensity and volume. This approach can help prevent plateaus and overtraining while promoting consistent progress.

Base Phase: Focus on building a solid foundation with lower weights and higher repetitions.

Strength Phase: Increase the weight and lower the repetitions to enhance strength.

Hypertrophy Phase: Target muscle growth with moderate weights and moderate repetitions.

Recovery Phase: Periods of lighter training to promote recovery and prevent burnout.

Listen to Your Body

As you age, recovery becomes increasingly important. Pay attention to your body’s signals and prioritize rest when needed. Overtraining can lead to injuries and hinder your progress.

Consult a Professional

If you’re new to resistance training or have specific health concerns, consider consulting a fitness professional or personal trainer. They can create a customized workout plan that aligns with your goals and takes your age and physical condition into account.

In the next section, we’ll explore the importance of rest and recovery in the muscle-building process, which is often underestimated but crucial for men aged 35 and above.

Rest and Recovery: A Crucial Component of Muscle Building

While challenging workouts and a well-balanced diet are essential for muscle building, rest and recovery are equally vital components of the equation, especially for men aged 35 and above. In this section, we will delve into the significance of rest and recovery in the muscle-building process and provide strategies for optimizing this critical aspect of your fitness journey.

The Importance of Rest and Recovery

Muscle Repair and Growth: During workouts, muscle tissue is broken down. It’s during the recovery phase that your body repairs and strengthens the damaged muscle fibers. Without adequate recovery, you may not experience the full benefits of your training.

Injury Prevention: Overtraining, inadequate rest, and poor recovery practices can lead to injuries, which can be more challenging to overcome as you age. Proper rest reduces the risk of strains, sprains, and overuse injuries.

Hormonal Balance: Rest plays a role in maintaining hormonal balance. Hormones like testosterone, which are crucial for muscle growth, are optimized during quality sleep and proper recovery.

Mental Well-being: Consistent sleep and recovery also contribute to mental well-being. It helps reduce stress, improve mood, and enhance cognitive function, which can positively impact your workouts.

Strategies for Effective Rest and Recovery

Adequate Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is when your body undergoes most of its repair and growth processes. Establish a consistent sleep schedule to promote better sleep quality.

Source: Photo courtesy of Dubai CrossFit Championship

Active Recovery: Incorporate light activities like walking, swimming, or yoga on rest days. These activities promote blood flow, reduce muscle soreness, and enhance recovery.

Nutrition: Post-workout nutrition is crucial. Consume a balanced meal or protein-rich snack within a couple of hours after your workout to provide the nutrients your muscles need to recover and grow.

Hydration: Staying well-hydrated is essential for efficient recovery. Dehydration can lead to muscle cramps and impaired muscle function. Consume an adequate amount of water throughout the day.

Foam Rolling and Stretching: Utilize foam rolling and stretching exercises to alleviate muscle tightness and improve flexibility. These practices can reduce post-workout soreness and enhance recovery.

Massage Therapy: Periodic massages from a licensed therapist can help relieve muscle tension and promote recovery.

Active Rest: Instead of complete inactivity on rest days, consider low-intensity activities like leisurely cycling or light hiking. These activities maintain blood flow and aid in recovery without causing additional stress on the body.

Mind-Body Practices: Techniques such as meditation, deep breathing, and progressive muscle relaxation can help reduce stress and improve overall mental well-being, contributing to effective recovery.

Periodization: Implement periodization in your training program, incorporating recovery phases to allow your body time to rejuvenate and avoid overtraining.

Listen to Your Body: Pay close attention to how your body responds to training. If you experience persistent fatigue, reduced motivation, or a decline in performance, it may be a sign that you need more rest.

Consistency is Key

Consistency in rest and recovery practices is key to reaping the full benefits of your muscle-building efforts. Make these strategies a routine part of your fitness regimen to ensure that you maintain your muscle gains, prevent injuries, and promote overall well-being.

In the following section, we will explore the role of supplements and nutrition in optimizing muscle gain, offering insights into how dietary choices and supplementation can support your muscle-building goals.

Supplements and Nutrition for Optimal Muscle Gain

In the pursuit of optimal muscle gain, a well-balanced diet and, if necessary, supplements can play a pivotal role in providing the essential nutrients required to support muscle growth, particularly for men aged 35 and above. This section will delve into the nutritional aspects of muscle building and discuss the potential role of supplements in enhancing your efforts.

Nutrition for Muscle Gain

Protein Intake: Protein is the building block of muscles, and it’s crucial to ensure an adequate intake to support muscle growth. Aim for lean sources of protein such as chicken, turkey, fish, lean beef, eggs, and plant-based options like beans and tofu.

Carbohydrates: Carbohydrates provide the energy needed for intense workouts. Complex carbohydrates like whole grains, fruits, and vegetables should be a significant part of your diet.

Fats: Healthy fats are vital for overall health and hormone production, which impacts muscle growth. Incorporate sources like avocados, nuts, seeds, and olive oil.

Hydration: Staying hydrated is essential for muscle function and recovery. Dehydration can lead to muscle cramps and hinder your performance. Consume an adequate amount of water throughout the day.

Micronutrients: Vitamins and minerals play various roles in muscle function and overall health. Ensure you get a wide range of nutrients from fruits, vegetables, and whole foods.

Post-Workout Nutrition: After workouts, it’s crucial to provide your body with the nutrients it needs for recovery and growth. Consider a balanced post-workout meal or protein-rich snack to help your muscles repair and rebuild.

Supplements for Muscle Gain

Supplements can be beneficial, but they should complement, not replace, a balanced diet. Here are some supplements that may support muscle gain:

Protein Powder: Protein supplements, like whey or plant-based protein powder, can help you meet your daily protein needs, especially if you struggle to get enough from food alone.

Creatine: Creatine is one of the most researched and effective supplements for enhancing muscle strength and size. It can also boost workout performance.

Branched-Chain Amino Acids (BCAAs): BCAAs, particularly leucine, can help with muscle recovery and reducing exercise-induced muscle soreness.

Omega-3 Fatty Acids: Omega-3 supplements, such as fish oil, have anti-inflammatory properties and can support overall health and recovery.

Multivitamins: Taking a daily multivitamin can help ensure you’re meeting your micronutrient needs, which is especially important if your diet lacks variety.

Beta-Alanine: Beta-alanine may enhance muscle endurance and delay fatigue during high-intensity workouts.

Consult a Healthcare Professional

Before starting any supplementation, it’s advisable to consult with a healthcare professional or registered dietitian. They can assess your specific dietary needs, address any deficiencies, and provide recommendations based on your individual health and fitness goals.

Balancing Diet and Supplements

While supplements can enhance your muscle-building efforts, it’s important to remember that a well-rounded diet should be the foundation of your nutrition plan. Focus on whole, nutrient-dense foods and use supplements as a targeted and supportive tool, not a replacement for a balanced diet. Additionally, be mindful of proper dosages and potential side effects when using supplements.

By optimizing your nutrition and, if necessary, incorporating supplements, you can create an environment conducive to muscle growth and overall health. In the next section, we’ll explore common challenges and plateaus that men aged 35 and above may encounter during their muscle-building journey and offer strategies to overcome them.

Overcoming Common Challenges and Plateaus

The path to muscle building for men aged 35 and above can be filled with various challenges and plateaus. It’s important to recognize and address these obstacles to ensure continued progress and maintain motivation on your fitness journey. In this section, we’ll explore some of the common challenges and plateaus and provide strategies to overcome them effectively.

Age-Related Muscle Loss

Challenge: As men age, they naturally experience a decline in muscle mass, a condition known as sarcopenia. This can make it challenging to build and maintain muscle.

Solution: The key is consistency. Commit to regular resistance training and a balanced diet. The right combination of exercises and nutrition can help offset age-related muscle loss.

Plateaus in Strength and Muscle Growth

Challenge: It’s common to reach plateaus where it seems you’re not making progress in terms of strength or muscle size.

Solution: To overcome plateaus, vary your workout routine. Change exercises, adjust the number of sets and repetitions, or modify the intensity of your workouts. Periodization, as mentioned earlier, is a valuable strategy to keep progress consistent.

Time Constraints and Busy Schedules

Challenge: Balancing work, family, and other commitments can leave little time for regular workouts.

Solution: Prioritize your health and make exercise a non-negotiable part of your routine. Schedule your workouts like appointments, and look for time-saving strategies like high-intensity interval training (HIIT) or shorter, focused workouts.

Motivation and Mental Barriers

Challenge: Motivation can wane, and mental barriers can impede your progress. Negative self-talk and doubt can be powerful adversaries.

Solution: Find a support system, such as a workout partner or fitness community, to keep you accountable and motivated. Set clear, realistic goals, and remind yourself of the progress you’ve made. Celebrate small victories along the way to keep your spirits high.

Nutrition Challenges

Challenge: Maintaining a consistent and balanced diet can be challenging, especially with busy lifestyles and the abundance of unhealthy food options.

Solution: Plan and prepare your meals in advance to ensure you have access to healthy options. Track your food intake to maintain awareness of your nutrition. Consulting with a dietitian can help you establish a sustainable, muscle-building diet that aligns with your lifestyle.

Overtraining

Challenge: The desire to see quick results can lead to overtraining, which can hinder progress and increase the risk of injury.

Solution: Listen to your body and allow for adequate rest and recovery. Overtraining can be counterproductive. Implement periodization and understand that recovery is a crucial part of the muscle-building process.

Health Concerns and Injuries

Challenge: Preexisting health conditions or injuries can pose significant challenges to your muscle-building journey.

Solution: Consult with a healthcare professional or physical therapist to create a workout plan that accommodates your specific needs and limitations. Ensure that your exercise routine is safe and aligned with your health goals.

Adapting to Aging

Challenge: As you age, your body may not respond to workouts and recovery as it once did. Adaptation to these changes can be challenging.

Solution: Accept that the aging process is a reality and adjust your expectations accordingly. Focus on maintaining strength, function, and overall health. Make gradual modifications to your training and nutrition plan as needed.

Tracking and Accountability

Challenge: Without proper tracking and accountability, it’s easy to lose sight of your goals and progress.

Solution: Use fitness apps, a workout journal, or a personal trainer to track your progress. Having clear metrics can help you stay accountable and motivated.

Remember that overcoming challenges and plateaus is a natural part of any fitness journey. By staying persistent, adapting your approach when needed, and seeking support and guidance, you can continue to make progress and achieve your muscle-building goals, regardless of your age.

The Role of Consistency and Patience in Muscle Building

Muscle building is a journey that demands dedication, consistency, and patience, especially for men aged 35 and above. Achieving and maintaining muscle mass is not a quick fix but a long-term commitment that requires perseverance.

In this section, we’ll delve into the vital roles of consistency and patience in the process of muscle building.

Consistency: The Cornerstone of Muscle Building

Regular Workouts: Consistency in your workout routine is essential. Aim to engage in resistance training at least three to four times per week. Stick to a schedule that works for you, making exercise a non-negotiable part of your lifestyle.

Balanced Diet: Your diet plays a critical role in muscle building. Consistently nourishing your body with the right nutrients, including an adequate intake of protein, carbohydrates, and healthy fats, is crucial for long-term success.

Recovery Practices: Consistent attention to rest and recovery is vital for allowing your muscles to repair and grow. Prioritize quality sleep, hydration, and post-workout nutrition.

Progress Tracking: Keep records of your workouts, nutrition, and any changes in your body composition. Monitoring your progress can help you stay on track and make necessary adjustments.

Mindset: Consistency is not only about physical actions but also maintaining a positive and determined mindset. Your mental attitude can significantly impact your ability to stick with your plan.

Patience: The Virtue of Muscle Building

Gradual Progress: Understand that muscle building is a gradual process. The gains you make may not be immediately noticeable, but they accumulate over time. Patience is key when you encounter plateaus or setbacks.

Realistic Expectations: Set realistic goals and expectations. Muscle building becomes more challenging with age, so it’s essential to recognize that progress might be slower but still achievable.

Adaptation: Be patient with your body as it adapts to changes in exercise and nutrition. Give it time to respond to your efforts and avoid drastic changes that may disrupt your progress.

Long-Term Commitment: Muscle building is not a short-term endeavor. It’s a lifestyle change that requires a long-term commitment to your health and fitness.

Overcoming Plateaus: Plateaus are a part of the journey. When you encounter one, be patient and trust the process. Experiment with changes in your routine or consult a fitness professional for guidance.

Celebrate Small Wins: Instead of fixating on long-term goals, celebrate small victories along the way. These can help maintain your motivation and reinforce your commitment to the process.

The Role of Rest and Balance

Consistency and patience should also extend to your rest and balance. Avoid overtraining, which can hinder progress and lead to injuries. Allow your body time to recover and rejuvenate. Muscle building is not solely about pushing your limits but also respecting your body’s need for rest and recuperation.

In summary, muscle building for men aged 35 and above is a journey that requires unwavering consistency and patience. With regular workouts, a balanced diet, and a determined mindset, you can steadily work toward your goals. Remember that progress might be slower, but the results will be worth the effort and time invested. Embrace the process, stay patient, and be consistent in your pursuit of a healthier, stronger, and more vibrant you.

Conclusion: Building a Stronger, Healthier Future for Men Aged 35+

The quest for muscle building in men aged 35 and above is not just about physical strength and aesthetics; it’s about investing in a healthier and more vibrant future. Throughout this article, we’ve explored the various facets of this journey, from understanding the physiological changes associated with aging to setting realistic goals, tailoring your diet, and navigating common challenges and plateaus. Here, in the conclusion, we reiterate the significance of this endeavor and highlight the key takeaways for building a stronger, healthier future.

Embracing the Journey

Aging is an inevitable part of life, and the physical changes it brings can be challenging. However, the journey of muscle building offers an opportunity to not only counteract some of these effects but also enhance overall well-being. With consistency, patience, and the right strategies, you can embark on a path of transformation that extends far beyond just the physical.

Strength is more than the ability to lift heavy weights; it’s the foundation of a more independent and resilient future. By maintaining and building muscle, you enhance your functional strength, balance, and mobility, reducing the risk of injuries and enhancing your quality of life.

Nutrition plays a crucial role in supporting muscle growth. A diet rich in protein, carbohydrates, and healthy fats provides the necessary fuel for workouts and the building blocks for muscle repair and growth. Supplements can be valuable when used thoughtfully, but they should complement a balanced diet, not replace it.

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Rest and recovery are often underestimated but are integral to the muscle-building process. Quality sleep, hydration, and active recovery practices allow your body to repair and rejuvenate. Without them, progress can be hindered, and the risk of overtraining and injuries increases.

Consistency in your workouts, diet, and recovery practices is paramount. Equally important is patience. Muscle building is a long-term commitment, and progress may be gradual. Celebrate small wins, be resilient in the face of challenges, and maintain a positive mindset throughout the journey.

Muscle building is not an all-consuming pursuit. It should coexist harmoniously with the other aspects of your life. Find the right balance between your fitness goals, work, family, and personal well-being.

In conclusion, building a stronger, healthier future for men aged 35 and above is a noble endeavor that encompasses physical, mental, and emotional well-being.

Related: How Long Should You Wait to Train a Muscle Again?

By prioritizing muscle building, you invest in your long-term health, quality of life, and overall vitality. Remember that the journey may be challenging, but the rewards are immeasurable. With determination, patience, and consistency, you are on the path to a brighter and healthier future.

As the pages of the calendar turn, ushering us into the later chapters of life, the pursuit of building and maintaining muscle takes on a new narrative. The once straightforward journey becomes a mosaic of challenges and triumphs, where the strategies that once effortlessly shaped our physiques in our 20s may not yield the same results in the more mature stages of life. Yet, there exists a realm of wisdom seldom shared—the untold truths about building muscle after 40.

As we age, the ways upon which we sculpt our bodies transforms. The once seemingly boundless energy of youth encounters the subtle resistance of time. It’s a journey marked by resilience, adaptation, and a commitment to discovering the tailored strategies that empower us to build muscle optimally, even as the numbers on the age scale increase. In this exploration, we unravel the seven essential insights that often languish in the shadows, waiting to guide us through the maze of muscle development in the golden years.

So, let’s dive into these revelations—seven crucial elements that form the blueprint for building muscle after 40. It’s a journey that transcends mere physical transformation; it’s a narrative of empowerment, resilience, and the unwavering commitment to a thriving, muscular existence well into the decades.

It was not BOXROX that first came up with these secrets about building muscle after 40, but rather coach Alain Gonzalez. Coach Alain Gonzalez is an author, personal trainer and YouTuber with over 800K subscribers. He often uploads videos of fitness workouts, tips, training tricks and more, all related to making the most out of your time when working out.

Without further ado, let’s embark on this expedition to uncover the unspoken truths that can redefine the way we approach muscle building after 40.

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7 Things No One Tells You About Building Muscle After 40

So, below are 7 things no one tells you about building muscle after 40, but that Gonzalez decided to share.

1. Protein: The Aging Catalyst

As the years add up, our bodies become resistant to the muscle-building effects of protein, a phenomenon termed anabolic resistance. Research from the British Journal of Nutrition suggests that older adults need a higher protein intake than their younger counterparts to stimulate muscle protein synthesis maximally. Aim for at least one gram of protein per pound of body weight daily. Consider incorporating an extra scoop of protein powder to bolster your muscle-building efforts.

2. Rest: An Ageless Requirement

Understanding age-related muscle recovery is a bit like decoding a complex puzzle. While studies vary on the impact of ageing on recovery, it’s clear that testosterone levels decline, leading to a slower muscle recovery rate. To counteract this, increase rest between sets and workouts. If you’re training six days a week, consider scaling back to five. Adjusting rest intervals to three to five minutes can better support muscle and nervous system recovery, ensuring sustained progress.

3. Joint Sensitivity: Handle with Care

With age comes a decrease in synovial fluid and stiffening of connective tissue, making your joints more sensitive. Minimize joint strain by focusing on proper form and technique. Opt for biomechanically sound exercises that reduce stress on joints, such as choosing a dumbbell bench press over a barbell bench press. Strategic exercise selection, like opting for a leg press over a squat, can mitigate potential joint strain, allowing you to train with longevity in mind.

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4. Mobility Matters More

Incorporating mobility work becomes paramount as muscle strength and flexibility decrease with age. Dynamic stretches, foam rolling, and muscle activation drills in your warm-up, coupled with static stretches and self-myofascial release techniques during cooldown, can enhance overall performance and reduce injury risks. Investing extra time in these activities ensures you’re prepared for safe, effective, and optimal training sessions.

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5. Cardio Choices: Age-Appropriate Impact

Cardiovascular health is vital, especially as you age. Opt for low-impact options like indoor cycling or swimming to improve blood flow without putting excess strain on joints. Choosing cardio activities that align with your fitness goals and preferences is crucial for long-term adherence. Enjoyable activities increase the likelihood of incorporating cardio consistently, reaping benefits for muscle growth and overall health.

6. Consistency Triumphs Over Time

While the muscle-building process may slow with age, consistency remains the key to progress. Dedication to regular exercise, even with a busier schedule, is crucial. Making adjustments and finding ways to prioritize fitness in your daily routine ensures that progress is not only achievable but sustainable well into your 40s, 50s, 60s, and beyond.

7. Nutrition: Quality Over Quantity

In your 20s, you could seemingly indulge in fast food without consequences. However, as the years pass, considerations shift. While calorie needs may decrease with age, nutrient requirements increase. Focus on a diet rich in protein, complex carbs, and healthy fats, but don’t forget the importance of fruits, vegetables, and fibre. Quality calories become paramount, emphasizing the significance of a well-rounded and nutritious diet for optimal muscle building after 40.

To wrap it all up, building muscle after 40 is not an insurmountable challenge; it’s a journey that requires adaptation and a holistic approach. By embracing these seven often-overlooked aspects, you can navigate the nuances of ageing and continue to sculpt your physique effectively. Remember, it’s never too late to prioritize your health and well-being.

You can also check out the information from above in video format, as coach Alain Gonzalez shared it previously.

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How Should You Get Fit After Your 40s?

Achieving fitness after the age of 40 boils down to two key elements: targeted exercises and cultivating the right mindset. To effectively adhere to the recommended weekly activity guidelines for optimal risk reduction, it’s crucial to approach the process gradually, minimizing the risk of injury.

Before embarking on any fitness journey, it’s advisable to consult with your physician for a thorough evaluation. Once you have obtained approval from your healthcare professional, you can initiate an exercise program that encompasses essential components:

1. Stretching Pre-Routine: Prioritise stretching before each workout to enhance flexibility and reduce the risk of injuries.
2. Gradual Starting Routine: Begin with a slow and measured approach, incorporating aerobic exercises such as biking or treadmill sessions. Integrate sensible weight training into your routine, gradually building up to a 30- to 40-minute workout, five times a week.

Once you’ve eased into the fitness routine, individuals over 40 should aim to incorporate the following elements consistently:

• Moderate Aerobic Activity: Engage in moderate aerobic activity for a minimum of 30 minutes every day, maintaining a pace of 100 steps per minute. This sustained effort contributes to overall cardiovascular health.
• Muscle Strengthening: Include exercises that target all major muscle groups at least three days a week. This balanced approach promotes muscle development and supports overall strength.
• Balance Exercises: Dedicate a minimum of two days a week to balance exercises. Enhancing balance is crucial for stability and can significantly reduce the risk of falls, particularly as we age.

By following this structured approach, combining physician consultation, a gradual introduction to fitness, and a consistent exercise regimen, individuals over 40 can proactively work towards achieving and maintaining a robust level of physical health and well-being.

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Jacked. Shredded. Buffed. Muscular. There are many ways to describe someone who visually explains that person is an avid gym goer. Whatever nomenclature you prefer, if you want to build more muscle, you need to carefully choose your workout and the exercises comprised in it.

That principle goes a step further if you are considered not in your prime any longer. That is, according to scientific research, above 40 years old. One key factor is the decline in natural hormone levels, particularly testosterone and growth hormone, which play pivotal roles in muscle protein synthesis and overall muscle maintenance. As individuals age, these hormonal changes lead to a reduction in the body’s ability to build and retain muscle mass, making the muscle-building process more challenging.

Ageing is accompanied by a phenomenon known as anabolic resistance, where the muscles become less responsive to the anabolic stimuli from resistance training and protein intake. This contributes to a slower rate of muscle protein synthesis. Also, factors such as increased inflammation, higher levels of oxidative stress, and a decline in overall physical activity often accompany ageing, further complicating the muscle-building process.

Source: Barbara Olsen on Pexels

To counteract these challenges, older individuals may need to adopt more targeted and strategic approaches to resistance training, nutrition, and recovery to optimize muscle protein synthesis and mitigate the effects of age-related muscle loss. And that is what this list from coach Alain Gonzalez is all about.

Coach Alain Gonzalez is an author, personal trainer and YouTuber with over 800K subscribers. He often uploads videos of fitness workouts, tips, training tricks and more, all related to making the most out of your time when working out.

Alain Gonzalez highlights that to build a head-turning aesthetic physique, one must focus on key muscles that not only enhance strength but also create a visually impactful appearance. In a video, he discussed 5 exercises targeting muscle groups that make the biggest visual impact.

For people in their 40s, 50s, 60s, or beyond, Alain acknowledges the importance of choosing movements that are effective and efficient, considering potential joint issues and slower recovery.

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The Only 5 Exercises You Need to Look Jacked (for Men Over 40)

Below are the only 5 exercises you need to look jacked for men over 40 years old. Check it out.

Exercise number 1 is the cable lateral raise, focusing on the mid delts to contribute to broader shoulders and a more muscular upper body. Alain recommends the cable lateral raise over the traditional dumbbell lateral raise, as it challenges the mid-delts throughout the entire range of motion. He also suggests a neutral hand position, a longer moment arm, and performing the lateral raise in the scapular plane for optimal effectiveness.

Exercise number 2 is the chest-supported row, targeting the traps for a thick and muscular appearance. Alain highlights the importance of allowing the upper back muscles to stretch during the eccentric phase and recommends a chest-supported row to maximize the range of motion and effectiveness. Strengthening the upper back muscles is essential for shoulder health and stability.

Exercise number 3 is pull-ups or pull-downs to develop the lats and create a V-shape for a wider upper body. Alain discusses research on different grips and recommends a medium grip for optimal muscle fibre recruitment. He suggests incorporating both pull-ups and pull-downs for a well-rounded lat development.

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Exercise number 4 is the low incline dumbbell bench press, focusing on overall chest development. Alain suggests using dumbbells for a greater range of motion and adjusting the angle for shoulder health. He introduces a low incline variation, supported by research showing increased activation of the upper chest and delts.

Exercise number 5 is trap bar deadlifts, targeting the lower body for strength and size. Alain recommends two variations—one with high hips for hamstrings, glutes, and spinal erectors, and another with low hips for targeting the quads. Trap bar deadlifts are presented as a safer alternative for individuals with lower back issues or those prone to injury.

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These 5 exercises will help individuals above 40 years old achieve a muscular look without having to spend so much time in the gym. It’s a win-win situation for everyone involved, especially if you don’t want to see those younger guys lifting your body weight above their heads while grunting.

But remember, the focus of these exercises should be on efficiency, effectiveness, and consideration for joint health, making these exercises suitable for a wide range of individuals. So, if you are not 40+ yet, first, why did you click here? And second, you can definitely get something out of this information.

To fully understand how to perform each of these 5 extraordinary exercises for men over 40 to look jacked, watch the video below from Gonzalez.

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How Often Should You Workout?

How often you should work out depends on several factors, including your fitness goals, current fitness level, and the type of workouts you’re doing. In general, the American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with at least two days of strength training exercises per week.

Here are some general guidelines for how often to work out based on your fitness goals:

1. For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
2. For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
3. For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
4. For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.

Source: Kampus Production on Pexels

Remember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.

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Jonathan Bennion is the co-founder, director of education and anatomist of the Institute of Human Anatomy. Besides being an education campus at Utah University, the YouTube channel has a massive following of more than 4 million subscribers.

Bennion studies human cadavers to exemplify ways to improve people’s life. In a video, he discussed the best exercises to live longer. Check it out.

Best Exercises to Live Longer

According to Bennion, the best exercises to live longer are the ones that work your heart to maximum or close to maximum capacity. That is because how efficiently and effectively you get into your muscles is a huge influence on the fitness of a person and, subsequently, longevity.

Now, increasing the strength of the heart and improving the amount of blood that it can pump can technically occur with almost any form of exercise. As an analogy to understand the best exercises to live longer, Bennion says that even though walking every day would strengthen your heart, you would only be challenging around 60% of your heart, but you can improve longevity by working 90 or even 100 per cent of your heart, just like if you want to build more muscle, you should work close to the capacity of that muscle and not simply lift light weights.

Source: Barbara Olsen on Pexels

The best exercises to live longer are the ones that increase the intensity and capacity of your heart. Bennion says the best exercises to live longer are high-intensity intervals or HIIT.

These types of exercises are incredibly demanding that last between 2-6 minutes at full force.

The best part is that is not a specific exercise that is one of the best exercises to live longer, but rather make that exercise a HIIT. It can be on a treadmill, cycling, rowing, running up a hill, or swimming. Just make sure you are going as fast or hard as you can for a short amount of time – in Bennion’s opinion, 2 minutes is the minimum he recommends.

Whatever exercise you choose, take the same amount of time to rest. For example, if you did hill sprints for 2 minutes, take 2 minutes of rest before you repeat the exercise again. You don’t necessarily need to be faster on each round you do, but you make sure you have nothing left on the tank at the end of that period. Do between 4-6 rounds of that HIIT exercise.

“The goal here is to get to max heart rate or close to touching max heart rate,” Bennion says. The max heart rate is, in simple mathematics, 220 minus your age.

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Source: Maksim Goncharenok on Pexels

Ideally, you should do this type of training once a week, perhaps twice a week, but no need to do more than that if you are looking to improve your longevity.

Bennion goes on to explain how much the heart changes when you do HIIT exercises often for a long period of time.

3 Examples of HIIT Exercises to Elevate Your Heart Rate

High-Intensity Interval Training (HIIT) is a workout technique that involves alternating between short bursts of intense exercises and periods of rest or lower-intensity exercise. HIIT is effective for elevating the heart rate, improving cardiovascular fitness, and burning calories in a short amount of time. Here are three examples of HIIT exercises to elevate your heart rate:

1. Sprint Intervals:
   • Find a flat, open area like a track or a clear path.
   • Sprint as fast as you can for 20-30 seconds.
   • Follow the sprint with a 30-40 second walking or slow jogging recovery period.
   • Repeat the cycle for 8-10 rounds.
2. Burpees:
   • Start by standing upright.
   • Drop into a squat position and place your hands on the ground.
   • Kick your feet back, landing in a plank position.
   • Perform a push-up.
   • Jump your feet back to the squat position.
   • Explode up into a jump, reaching your arms overhead.
   • Land softly and immediately go into the next repetition.
   • Perform as many burpees as you can in 20-30 seconds, followed by a 20-30 second rest.
   • Repeat for 8-10 rounds.
3. Mountain Climbers:
   • Start in a plank position with your hands directly under your shoulders.
   • Quickly alternate bringing your knees toward your chest, as if you’re running in place while in a plank.
   • Keep your core engaged and your back flat.
   • Perform mountain climbers at a high pace for 20-30 seconds.
   • Rest for 20-30 seconds.
   • Repeat for 8-10 rounds.

Remember that the key to effective HIIT training is to push yourself during the high-intensity intervals while allowing for sufficient recovery during the rest periods. The intensity of your workouts and the duration of the intervals and rests can be adjusted based on your fitness level and goals. It’s important to warm up before starting a HIIT session and to cool down afterward to prevent injury and promote recovery.

There are many other ways to incorporate HIIT to your training, but the examples above should give you a good opportunity to max out your heart rate healthily. If you’re new to HIIT or have any health concerns, consider consulting a fitness professional before incorporating HIIT exercises into your routine.

And those are the best exercises to live longer according to Bennion – exercises that elevate your heart rate. If you are interested in his full explanation and further arguments on other ways to improve your VO2 max such as steady-state cardio, click on the video below.

VIDEO – Best Exercises to Live Longer

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Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

See below for more details.

7 Things Nobody Tells You About Gaining Muscle After 40

As individuals progress from their 20s to 30s and beyond, the process of building muscle undergoes certain changes. Opinions vary regarding the ideal age to start building muscle, with some believing that starting at a younger age yields a more malleable body, while others argue that full muscle-building potential is not reached until the 30s. Regardless, as individuals age, adjustments in protein intake, exercise selection, rep range, and potentially hormones may be necessary. Unfortunately, there are numerous misconceptions, and most people lack knowledge on how to optimize their results as they age beyond their 30s and 40s. Max Posternak shared a video aiming to provide guidance on the ideal steps to take as you grow older.

Source: Barbara Olsen on Pexels

HIIT Workouts for Men Over 50

First and foremost, it is crucial to understand that gaining and maintaining muscle is definitely achievable well after your 30s. Sarcopenia, the age-related weakening of muscles, was traditionally believed to start in the 30s. However, research indicates that most individuals only begin losing lean muscle mass around the age of 50, at an average rate of 0.4 pounds per year. It is important to note that muscle loss with age is primarily a result of inactivity and an unhealthy lifestyle, rather than simply the process of aging itself.

By maintaining a lean physique, an active lifestyle, and a healthy diet, individuals can delay muscle loss for many years. In fact, studies have shown that age does not significantly impact muscle growth resulting from strength training in individuals aged 18 to 39. Furthermore, even elderly individuals between the ages of 65 to 75 can experience comparable muscle gains to those in their 20s through strength training. Interestingly, research conducted on high-level older athletes revealed no significant loss of lean body mass or strength between the ages of 40 and 81.

These findings challenge the common belief that muscle loss is inevitable as we age, emphasizing the importance of an active lifestyle at all ages instead of using age as an excuse.

Another misconception is that older individuals require longer recovery periods between workouts. Contrary to popular belief, this is mostly untrue even as individuals age well beyond their 30s and 40s. Most people can still train with the same frequency as before.

While recovery capacity may decline slightly with age, the decrease is far less significant than commonly believed. Research has shown that there is often no significant difference in recovery capacity between young and elderly groups. For instance, studies have indicated that individuals in their 60s may take longer to regain muscle force compared to those in their 20s, but the older group experiences less muscle soreness.

Additionally, a study found that individuals over 70 years old recover at a similar rate to those aged 18 to 30, within the 72 hours following a strenuous eccentric training workout. The study observed no differences in recovery time for force production, hormone levels, and inflammatory markers. Similar findings have been observed in other studies, suggesting that individuals around 50 years old recover as rapidly as those in their 20s within the 48 hours following a high-volume isokinetic workout.

Therefore, age alone does not dictate the need to train less frequently. From a recovery and performance standpoint, regular training can still be maintained as individuals age.

Source: Photo Courtesy of CrossFit Inc

However, one aspect that may need consideration to maximize muscle growth as you age is the rep range, especially if joint discomfort arises. Research indicates that individuals aged 30 and above can achieve comparable muscle growth with both low and high-intensity training. In other words, similar results can be obtained whether using heavy or light weights. Nevertheless, as individuals progress from their 30s to their 40s and beyond, it may be more beneficial to focus on higher rep training rather than lower rep training with very heavy weights, particularly if joint issues arise.

Max Posternak talked about much more. In a nutshell, these are the 7 things nobody tells you about gaining muscle after 40 according to Posternak.

1. You can gain muscle well after your 30s
2. It is a myth that you will need more recovery time between workouts
3. You may need to consider changing your rep range to maximise muscle growth (especially if your joints start bothering you) – higher rep range with lower weights is great
4. Increase your protein intake
5. You get more prone to injuries as you get older
6. Focus on more controlled reps to avoid injury and due to the losses in motor efficiency
7. Work on doing more training volume

See his video below for a full explanation of each of the points mentioned above.

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When it comes to working out safely for individuals above 40, there are several key considerations to keep in mind. Here are some tips to help you exercise safely and effectively:

1. Consult with a healthcare professional: Before starting any new exercise program, it’s important to consult with your healthcare provider, especially if you have any pre-existing health conditions or concerns. They can provide personalized advice and guidance based on your specific needs.
2. Warm up and cool down: Prior to each workout session, engage in a proper warm-up routine to prepare your muscles and joints for exercise. This may include light cardiovascular activity, dynamic stretches, and mobility exercises. Similarly, incorporate a cool-down phase at the end of your workout to gradually bring your heart rate down and stretch your muscles.
3. Focus on proper form and technique: Pay close attention to your form and technique during exercises to avoid unnecessary strain or injury. Consider working with a qualified personal trainer or fitness professional who can guide you and ensure you’re performing exercises correctly.
4. Gradually increase intensity and volume: Start with lower intensity and gradually increase the difficulty and volume of your workouts over time. This progressive approach allows your body to adapt and reduces the risk of overexertion or injury.
5. Incorporate strength training: Strength training is particularly beneficial for individuals above 40 as it helps maintain muscle mass, bone density, and overall strength. Include exercises that target major muscle groups, using a variety of equipment such as free weights, resistance bands, or weight machines. Begin with lighter weights and focus on proper form before gradually increasing the resistance.
6. Include cardiovascular exercise: Engaging in cardiovascular exercise, such as brisk walking, cycling, swimming, or aerobic classes, helps improve cardiovascular health, endurance, and overall fitness. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, spread across multiple sessions.
7. Prioritize flexibility and mobility: Stretching exercises and activities that promote flexibility and mobility are essential for maintaining joint range of motion and reducing the risk of injuries. Incorporate static stretches and dynamic movements that target major muscle groups.
8. Listen to your body: Pay attention to how your body feels during and after exercise. If you experience pain, discomfort, or unusual fatigue, modify or stop the activity. Rest and allow your body to recover before resuming exercise.
9. Allow for proper recovery: Adequate rest and recovery are vital for the body to repair and adapt to exercise. Ensure you have rest days incorporated into your workout schedule and prioritize sleep to support overall recovery and well-being.
10. Stay hydrated and fuel your body: Drink plenty of water before, during, and after your workouts to stay hydrated. Additionally, maintain a balanced diet that includes a variety of nutrient-dense foods to support your energy levels and overall health.

Remember, individual fitness levels and abilities vary, so it’s important to listen to your body and adjust your workout routine accordingly. If you’re uncertain about the best exercises or techniques for your specific needs, consider working with a qualified fitness professional who can provide personalized guidance.

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Big muscles can be important for a variety of reasons, depending on the context. Here are a few possible reasons why someone might value having big muscles:

1. Athletic performance: In certain sports or athletic competitions, having large muscles can give you an advantage. For example, bodybuilders, powerlifters, and weightlifters often prioritize building muscle mass in order to improve their performance in their respective sports.
2. Physical strength: Having bigger muscles can generally mean that you are stronger and able to lift heavier weights. This can be important in professions that require physical labour, such as construction or manual labour.
3. Aesthetics: For some people, having big muscles is simply a matter of personal preference or aesthetic appeal. They may enjoy the way they look with more muscle mass and feel more confident in their appearance.
4. Health and longevity: Building and maintaining muscle mass is important for overall health and longevity. Muscle tissue is metabolically active and can help to improve your metabolism and reduce your risk of chronic diseases like type 2 diabetes and heart disease.

However, it’s worth noting that having big muscles isn’t necessarily important or desirable for everyone. It’s important to prioritize your own health and fitness goals, rather than feeling pressure to conform to societal expectations or ideals.

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It is no secret that the older a person gets, the less athletic, strong, and flexible that person is. Of course, there are a few outliers in the world. An 80-year-old woman can possibly lift a heavier deadlift than a 40-year-old man. Yes, that is possible. But in general terms, the older you get, the lesser your performance gets.

Source: Courtesy of CrossFit Inc.

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Do you know how you should lift according to your age? Dr Mike Israetel has a few key points to elucidate you.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

Check out what he had to say below.

How to Lift According to Your Age

Below you will find how Israetel divided a few age categories and how people should lift accordingly.

How to Make Muscle Gains At Every Level

15-30 years old

This is your prime years, when you have the best response to training for size, strength and mobility. There aren’t many huge differences in hypertrophy if you are 15 or if you are 30 years old.

• Quick recovery from joint stress
• Uncomplicated recovery from injury
• Don’t worry about specialising one muscle group over the other, train as hard to get as strong and big as you want or can

30-40 years old

No longer in your prime years, you can still get a good response from your body to strength training. However, as you get closer to 40 years old, you will notice how your body lowers the amount of muscle it can gain.

Source: elizabeth flood | BOXROX Photo Comp 2022

• Decent recovery from joint stress
• Decent recovery from injury, but can be lengthy and might not always be complete
• If you started lifting in the 15-30 years range, it is between the 30 and 40 years old that you will peak physically
• Begin focusing on details of physique and strength development

40-60 years old

You already reached your peak ealier in performance and strength. There is also a big difference within this range – between 40-50 are much more robust gains and muscle maintenance compared to 50-60 years old.

If you start lifting at this age, you will see a lot of differences, though. If you began lifting in the 30-40 years old, you will peak around this time.

Source: Kampus Production on Pexels

• Much longer recovery from joint stress
• Less frequent heavy sessions
• 10-30 reps sessions more frequent
• Potentially complicated recovery from injury – avoid injury to be able to continue training consistently

If you began lifting at 15-30 years old and were serious about it, you will be able to reduce size and strength slowly instead of rapidly with ageing.

60+ years old

As expected, the older you get the harder it gets to maintain muscle or even gain anything new. If you start lifting at this time, you will see very little difference.

• Heavy sessions have to be way less frequent
• Lighter sessions with 10-30 reps are going to be most of your workouts
• Potentially complicated recovery from injury – perhaps train focusing on avoiding injury as the guiding principle

For more information, see the video below.

The Easiest Way To Lose Belly Fat With a Single Exercise

How Long Should You Wait to Train a Muscle Again?

How Heavy Should You Lift When Training for Muscle Growth?

When training for muscle growth (hypertrophy), the weight you lift, often referred to as the training load or intensity, is an important factor to consider. Here are some guidelines to help determine how heavy you should lift:

Use a weight that challenges you: To promote muscle growth, it’s important to use a weight that challenges your muscles. This means selecting a weight that allows you to complete the desired number of repetitions within the hypertrophy rep range (generally 8 to 12 reps) with proper form, while also feeling challenging towards the end of each set.

Choose a weight that elicits fatigue: The weight you select should cause fatigue in the target muscles by the end of each set. You should feel a sense of muscular burn or fatigue during the final few reps, indicating that the weight is appropriately challenging.

Progressive overload: To continue building muscle, it’s crucial to gradually increase the demands on your muscles over time. This can be achieved through progressive overload, which involves gradually increasing the weight you lift as your muscles adapt and grow stronger. Aim to progressively increase the weight as you become more comfortable with a certain weight range to continue stimulating muscle growth.

Form and technique: While it’s important to challenge yourself with heavier weights, it’s equally important to prioritize proper form and technique. Lifting weights that are too heavy and compromise your form can increase the risk of injury and reduce the effectiveness of the exercise. Focus on maintaining good form throughout each repetition, even when using challenging weights.

Source: ShotPot on Pexels

The Perfect Workout to Lose Weight

5 Greatest Fat Burning Exercises To Do At Home

Big muscles can be important for a variety of reasons, depending on the context. Here are a few possible reasons why someone might value having big muscles:

1. Athletic performance: In certain sports or athletic competitions, having large muscles can give you an advantage. For example, bodybuilders, powerlifters, and weightlifters often prioritize building muscle mass in order to improve their performance in their respective sports.
2. Physical strength: Having bigger muscles can generally mean that you are stronger and able to lift heavier weights. This can be important in professions that require physical labour, such as construction or manual labour.
3. Aesthetics: For some people, having big muscles is simply a matter of personal preference or aesthetic appeal. They may enjoy the way they look with more muscle mass and feel more confident in their appearance.
4. Health and longevity: Building and maintaining muscle mass is important for overall health and longevity. Muscle tissue is metabolically active and can help to improve your metabolism and reduce your risk of chronic diseases like type 2 diabetes and heart disease.

However, it’s worth noting that having big muscles isn’t necessarily important or desirable for everyone. It’s important to prioritize your own health and fitness goals, rather than feeling pressure to conform to societal expectations or ideals.

How Many Sets Maximise Muscle Growth?

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Do you remember the younger days when you hit the gym time and time again and kept building muscle and improving your bench press numbers? Things are not so easy the older you get.

As people age, there are several factors that contribute to the difficulty in building muscle compared to younger years. Some of the factors for that are hormonal changes (testosterone decline), decrease in protein synthesis, slower metabolism (ageing leads to a decrease in basal metabolic rate), and also muscle fibre quality.

5 Testosterone-Boosting Foods Men Must Eat

But that doesn’t mean you cannot build muscle if you are over 40. It only means your workout and diet should be approached differently from when you were in your teens or 20s. According to coach Alain Gonzalez, there are 5 tips people should know about that will help men over 40 years old to grow their arms faster.

Source: Kampus Production on Pexels

5 Tips to Grow Your Arms Fast For Men Over 40

Although this is focused on growing your arm, you can use the basis of the information you are about to see to train other parts of your body, or just to train in general. If you are over 40, these tips are very helpful for you to get fitter and stronger and keep packing on muscle.

1. Focus on recovery
2. Increase protein intake
3. Train to failure
4. Prioritise arm training
5. Track your progress

Gonzalez says that training too much that hinders your recovery is unsuitable, especially for your arms as the biceps and triceps recover rather slowly and you want to be able to train them as frequently as possible.

Adequate protein consumption is crucial to maximise muscle growth. As we age, our bodies experience anabolic resistance, this is when the body becomes less responsive to the muscle-building effects of protein.

Mechanical tension is also important to continue making gains, so you should aim to train to failure as often as your body allows. “Just make sure that you are ending the set before your form breaks.”

If you want to build arm muscles, then you should prioritise that muscle when working out, putting it ahead of other exercises. This golden rule of weightlifting and hypertrophy is still relevant, if not more, as you get older.

No matter how old or young you are, progressive overload is crucial to keep building muscle. And for that to happen, you need to know how you were performing the previous week and the one before that. So track your progress and keep pushing harder as the weeks go by.

5 Methods of Progressive Overload for You To Do and Build Muscle

And that is it. To have a full explanation from coach Alain Gonzalez himself, click on the video below.

The Most Effective Arm Workout (100 Reps)

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Super Pump Arm Workout For Mass (Sets and Reps Included)

To effectively train your arms, you can follow these general guidelines:

1. Resistance Training: Incorporate exercises that target your arm muscles using resistance. This can be achieved through weightlifting, using dumbbells, barbells, resistance bands, or machines. Resistance training creates micro-tears in your muscles, which then repair and grow stronger during rest periods.
2. Compound Exercises: Include compound exercises in your routine as they engage multiple muscle groups, including the arms. Examples of compound exercises that target the arms include bench press, push-ups, pull-ups, dips, and rows. These exercises provide overall strength and growth to your arms.
3. Isolation Exercises: Additionally, include isolation exercises that specifically target individual arm muscles. This helps to further enhance muscle definition and symmetry. Examples of isolation exercises for the arms include bicep curls, tricep extensions, hammer curls, and tricep dips.
4. Progressive Overload: Gradually increase the weight or resistance you use over time. Progressive overload stimulates muscle growth by challenging your muscles to adapt to increasing demands. This can be done by adding more weight, increasing repetitions, or reducing rest time between sets.
5. Proper Form: Maintain proper form during exercises to maximize effectiveness and reduce the risk of injury. Pay attention to your posture, grip, and range of motion. If you’re unsure about proper form, consider working with a qualified fitness professional or watching instructional videos.
6. Balanced Workout: Aim for a balanced arm workout that targets both the biceps and triceps muscles. Neglecting either muscle group can lead to muscular imbalances and potential injury.
7. Rest and Recovery: Allow sufficient time for rest and recovery between training sessions. Muscles grow and repair during rest, so it’s important to give them time to recover. Overtraining can hinder progress and increase the risk of injury.
8. Nutrition and Hydration: Maintain a balanced diet that supports muscle growth and repair. Consume an adequate amount of protein, which is essential for muscle recovery and development. Stay hydrated to support overall performance and recovery.

Source: Photo Courtesy of CrossFit Inc

Remember that individual preferences, fitness levels, and goals may vary. It’s always a good idea to consult with a fitness professional or personal trainer to create a personalized training plan tailored to your specific needs and abilities.

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Look, it happens to most of us, if not all of us. Especially as you get older. Flabby arms are simply something you can’t run away from. Or can you? Actually, you can, with the right exercise routine and proper diet.

NBC News YouTube channel uploaded a video showcasing Chris Powell, a celebrity personal trainer, exemplifying a simple exercise routine to tone flabby arms.

See it for yourself.

Simple Exercise Routine to Tone Flabby Arms

Before getting to know what is this simple exercise routine to tone flabby arms, Powell explains how one person gets flabby arms.

“Underarm flab is caused by gaining fat, losing muscle, reduction of skin elasticity over time.” When it comes to the elasticity of the skin, there isn’t much we can do about it, but you could take dietary collagen to help out.

To get rid of the flabby arms, you need to reduce the fat you have and build those arm muscles. You can do this with the two-phase approach from Chris Powell.

First, it is about diet. Eat plenty of whole foods high in protein, but maintain a calorie deficit for fat loss.

After you are set on your diet, you can begin the simple exercise routine to tone flabby arms. It consists of a 2-day per week exercise regimen of tricep extensions, bench dips and bicep curls to stimulate the muscles for development.

Start with 2 sets of each exercise and do as many reps as you can until you are very fatigued. Choose a weight that you know will get your muscles fatigued in the 8-15 reps.

Every two weeks, add another set to your simple exercise routine to tone flabby arms until you reach 5 sets of each exercise.

And that is it. Keep your diet in check, make sure you are in a caloric deficit and keep building arm muscles with those three exercises. This Powell’s simple exercise routine to tone flabby arms.

To understand how to perform each of the exercises, click on the video below.

VIDEO – Simple Exercise Routine to Tone Flabby Arms

If want to improve how you look, and feel and increase your health and longevity, then check out this curated list of articles that BOXROX has done in the past. Simply click on any of them and continue increasing your knowledge to achieve the fitness you want.

This Is How to Train for Size and Strength in Your Later Years

What Are The Best Exercises to Live Longer and Healthier?

How to Combine HIIT and LISS to Lose Fat Faster

HIIT Workouts for Men Over 50

Best 7 Dumbbell Exercises For Guys Over 50

How To Stay Active and Healthy After You Retire

How To Build Muscles After Menopause (Exercises and Nutrition)

How To Take the Fitness Age Challenge and Find Out How Old You Really Are

Jonathan Bennion is the co-founder, director of education and anatomist of the Institute of Human Anatomy. Besides being an education campus at Utah University, the YouTube channel has a massive following of more than 4 million subscribers.

Bennion studies human cadavers to exemplify ways to improve people’s life. In a video, he discussed the best exercises to live longer. Check it out.

Best Exercises to Live Longer

According to Bennion, the best exercises to live longer are the ones that work your heart to maximum or close to maximum capacity. That is because how efficiently and effectively you get into your muscles is a huge influence on the fitness of a person and, subsequently, longevity.

Now, increasing the strength of the heart and improving the amount of blood that it can pump can technically occur with almost any form of exercise. As an analogy to understand the best exercises to live longer, Bennion says that even though walking every day would strengthen your heart, you would only be challenging around 60% of your heart, but you can improve longevity by working 90 or even 100 per cent of your heart, just like if you want to build more muscle, you should work close to the capacity of that muscle and not simply lift light weights.

Source: Andrea Piacquadio on Pexels

The best exercises to live longer are the ones that increase the intensity and capacity of your heart. Bennion says the best exercises to live longer are high-intensity intervals or HIIT.

These types of exercises are incredibly demanding that last between 2-6 minutes at full force.

The best part is that is not a specific exercise that is one of the best exercises to live longer, but rather make that exercise a HIIT. It can be on a treadmill, cycling, rowing, running up a hill, or swimming. Just make sure you are going as fast or hard as you can for a short amount of time – in Bennion’s opinion, 2 minutes is the minimum he recommends.

Whatever exercise you choose, take the same amount of time to rest. For example, if you did hill sprints for 2 minutes, take 2 minutes of rest before you repeat the exercise again. You don’t necessarily need to be faster on each round you do, but you make sure you have nothing left on the tank at the end of that period. Do between 4-6 rounds of that HIIT exercise.

“The goal here is to get to max heart rate or close to touching max heart rate,” Bennion says. The max heart rate is, in simple mathematics, 220 minus your age.

Source: Maksim Goncharenok on Pexels

Ideally, you should do this type of training once a week, perhaps twice a week, but no need to do more than that if you are looking to improve your longevity.

Bennion goes on to explain how much the heart changes when you do HIIT exercises often for a long period of time.

And those are the best exercises to live longer according to Bennion. If you are interested in his full explanation and further arguments on other ways to improve your VO2 max such as steady-state cardio, click on the video below.

VIDEO – Best Exercises to Live Longer

How to Combine HIIT and LISS to Lose Fat Faster

HIIT Workouts for Men Over 50

10 HIIT Exercises to Lose Belly Fat Faster

How to Do HIIT Cardio to Get To 10% Body Fat

Top Exercises and HIIT Dumbbell Workouts to Improve Strength and Endurance

Jonathan Bennion is the co-founder, director of education and anatomist of the Institute of Human Anatomy. Besides being an education campus at Utah University, the YouTube channel has a massive following of more than 4 million subscribers.

Bennion studies human cadavers to exemplify ways to improve people’s life. In a video, he discussed the best exercises to live longer. Check it out.

Best Exercises to Live Longer

According to Bennion, the best exercises to live longer are the ones that work your heart to maximum or close to maximum capacity. That is because how efficiently and effectively you get into your muscles is a huge influence on the fitness of a person and, subsequently, longevity.

Now, increasing the strength of the heart and improving the amount of blood that it can pump can technically occur with almost any form of exercise. As an analogy to understand the best exercises to live longer, Bennion says that even though walking every day would strengthen your heart, you would only be challenging around 60% of your heart, but you can improve longevity by working 90 or even 100 per cent of your heart, just like if you want to build more muscle, you should work close to the capacity of that muscle and not simply lift light weights.

Source: Andrea Piacquadio on Pexels

The best exercises to live longer are the ones that increase the intensity and capacity of your heart. Bennion says the best exercises to live longer are high-intensity intervals or HIIT.

These types of exercises are incredibly demanding that last between 2-6 minutes at full force.

The best part is that is not a specific exercise that is one of the best exercises to live longer, but rather make that exercise a HIIT. It can be on a treadmill, cycling, rowing, running up a hill, or swimming. Just make sure you are going as fast or hard as you can for a short amount of time – in Bennion’s opinion, 2 minutes is the minimum he recommends.

Whatever exercise you choose, take the same amount of time to rest. For example, if you did hill sprints for 2 minutes, take 2 minutes of rest before you repeat the exercise again. You don’t necessarily need to be faster on each round you do, but you make sure you have nothing left on the tank at the end of that period. Do between 4-6 rounds of that HIIT exercise.

“The goal here is to get to max heart rate or close to touching max heart rate,” Bennion says. The max heart rate is, in simple mathematics, 220 minus your age.

Source: Maksim Goncharenok on Pexels

Ideally, you should do this type of training once a week, perhaps twice a week, but no need to do more than that if you are looking to improve your longevity.

Bennion goes on to explain how much the heart changes when you do HIIT exercises often for a long period of time.

And those are the best exercises to live longer according to Bennion. If you are interested in his full explanation and further arguments on other ways to improve your VO2 max such as steady-state cardio, click on the video below.

VIDEO – Best Exercises to Live Longer

How to Combine HIIT and LISS to Lose Fat Faster

HIIT Workouts for Men Over 50

10 HIIT Exercises to Lose Belly Fat Faster

How to Do HIIT Cardio to Get To 10% Body Fat

Top Exercises and HIIT Dumbbell Workouts to Improve Strength and Endurance

Jeff Cavaliere gives his thoughts on the matter.

Build Muscle Over 40

“It is commonly felt that you can’t build muscle over 40 naturally or without the use of PED’s. In this video, I’m tackling this conception head on. This comes in the form of a question and answer session where we open up our comment section to our viewers to ask their most burning questions. One of the themes that repeatedly comes up is on the subject of how much muscle can be built over the age of 40 naturally.”

“If you listen to most social media influencers, or simply look at their physiques, you may have noticed a trend in the last couple years towards unnatural development. With the great media push of the benefits of testosterone in “replacement” dosages, we have seen a record number of men move towards exogenous forms of T to help them build muscle.”

Source: Photo courtesy of CrossFit Inc.

“In fact, some will have you convinced that it is the only way to build muscle, or even look good, over the age of 40.”

“I couldn’t disagree more.”

“This has been used as a copout on a grand stage, for a reluctance to engage in hard work and consistent effort in training. In fact, the most rampant use of this strategy for building muscle is occurring in an age bracket far below the men in their 40’s. We are talking about kids in their 20’s who are abusing TRT and engaging in PED use in an attempt to speed up the natural process of bodybuilding.”

A Lifelong Natural

“As someone who has pursued my career as a lifelong natural, I find this to be discouraging and a disturbing trend in the wrong direction. Far too many social media influencers are knowingly or unknowingly leading many men, young and old, down the wrong path to fitness and better health.”

Source: Photo courtesy of CrossFit Inc.

PED Smokescreen

“Not to mention, the times that the admission of TRT is actually a mere smokescreen for the things they won’t tell you they are taking are countless. Ever see a guy who wants you to think that the only thing he’s using is some replacement dose of hormones, when he has not only a history of long term PED use but a tendency to be caught up in supplement scams and legal troubles? I’m sure you have, because there are quite a few of them.”

PED’s

“The point is, when PED’s are the first place our young lifters turn when they want to make muscle gains, we have a major issue and it’s one that has been caused unfortunately by the very platforms that have delivered the education to a hard working alternative.”

“‘You can’t build muscle over 40 naturally’ is what they’ll say.”

You Can Build Muscle Over 40

“That is simply not true. There have actually been numerous, well conducted studies that have been done that prove otherwise. The key is a dedicated consistency to the cause.”

Years of Work

“No, I’m not talking about working out and eating right for a few weeks or even months. I’m talking about making sure to have all aspects of your training and nutrition in check and to continue on that path for years and years on end.”

“It’s actually much easier to do when you are following a workout plan that doesn’t break your body down, but makes you feel better or when you are following a nutrition plan that doesn’t rely on starvation and deprivation but on eating in a way that is enjoyable and still progressive in terms of fat loss and muscle building.”

If you look even at the case of a younger guy like Jesse from ATHLEAN-X, you can see what realistic muscle gains can look like. Some have witnessed his body transformation and called the 5 year results amazing. Others have viewed the very same videos and said that he is scrawny and hasn’t made any gains at all. It just goes to show you how distorted the perception of natural progress has become because of the blurred lines that have been created by social media and phony fitness influencers.

Everything Starts in Your Head

“The key to making new gains starts in your head.”

“You need to realize that the degree of muscle growth and fat loss you desire is likely achievable through nothing more than hard work and dedication. It truly is. There are people who walk around right now with the type of body that you may desire, doing nothing more than staying true to their goals and leading the healthiest life possible in the pursuit of them.”

“Does it take more time?”

“Absolutely.”

“They don’t call them performance enhancing drugs for no reason. They will not only speed up the pace of the muscle building results that you can experience but they increase the degree and the amount of them that are possible. But that doesn’t mean that you need to choose that path.”

Video – Build Muscle Over 40

Learn More – Build Muscle Over 40

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Best Workout Split for Maximum Muscle Gains

How To Design a Program To Grow Huge Biceps

How To Build Bigger Arms Quickly (Sets and Reps Included)

10 Best Exercises for Wider Biceps

100 Push-Ups a Day for 30 Days – What Happens to Your Body?

15 Biceps Exercises Ranked Worst to Best

The Science Behind Light vs Heavy Weights for Muscle Growth

How To Force Muscle Growth – 5 Methods To Accomplish That

Muscles of the Back

The upper back is a complex network of muscles that support movement in your shoulders and pelvis. When these muscles are tight, it can lead to pain and restricted movement in the region. The following article will help you understand what parts of the back are involved with certain movements and how to stretch them properly.

the trapezius

The trapezius is a large, diamond-shaped muscle that extends from the back of the neck to the middle of the upper back. The top half of this muscle connects to the outer sides of your shoulder blades (scapulae), while the bottom half attaches to bone at your neck’s base.

This muscle helps you move your arms and shoulders and also helps you lift your shoulders and straighten your neck.

the deltoid

The deltoid muscle is a shoulder muscle and has three parts. It is located on the shoulder, moving the arm.

The deltoid muscle is made up of three parts: the anterior, lateral and posterior portions of the muscle. Each of these parts has its own function when it comes to tasks like lifting your arm or turning your head to look over your shoulder.

Build Muscle Over 40 – The suboccipital

The suboccipital is a small muscle, located at the back of the neck. It is attached to the back of your skull, and it helps rotate your head from side to side.

In general, you can think of it as two parts: a superficial portion (sometimes called “suboccipitalis major”) that attaches to your skull, and an underlying portion (sometimes called “rectus capitis posterior minor”) that attaches to one or two vertebrae deep in your spine.

Build Muscle Over 40 – The latissimus dorsi

The latissimus dorsi is a large muscle that attaches to the vertebral column and ischial tuberosity. It performs extension, adduction and internal rotation of the arm.

Build Muscle Over 40 – The serratus posterior superior

The serratus posterior superior is a muscle located on the side of your body. It helps with breathing, rotation of the body, and movement of the scapula (shoulder blade).

Build Muscle Over 40 – The rhomboid major and minor

The rhomboid major and minor are located in the upper back. They attach to the spine and work together to retract scapula (pulls shoulder blades back). They also work with trapezius, serratus posterior superior, levator scapulae and rhomboid minor to stabilize shoulder blade during arm movements.

Build Muscle Over 40 – The rotator cuff

The rotator cuff muscles are four small muscles that make up a portion of your shoulder joint. This group is important for keeping the shoulder stable and moving properly, and injury or weakness in any of these muscles can affect how you move your arm. The rotator cuff muscles include:

• Supraspinatus
• Infraspinatus
• Teres minor
• Subscapularis

These muscles support movement in your shoulders and pelvis

The muscles of the back are divided into three different categories: those that support movement, those that stabilize your joints and those that move your arms and legs.

The trapezius is one of the largest muscles in your body, spanning from your neck to just below your shoulder blades. Its job is to help you lift objects off the ground and support weight on your shoulders. It also contributes to movements such as rolling over in bed or raising yourself from a chair. The deltoid serves both as a muscle of movement, helping you raise an arm toward the sky; but it also stabilizes the shoulder joint when doing so (and even helps keep it in place).

Conclusion – Build Muscle Over 40

The muscles of the back are important for posture, movement, and balance. They connect the spine with the shoulders and pelvis, supporting your body’s weight as well as its position in space. When injured or strained from repetitive stress (such as poor posture), these muscles can become strained or injured leading to pain that worsens over time.

So, the answer is a hard yes when it comes to building muscle over 40. It can be done. It simply requires dedication and consistency.

It is no secret that maintaining a fitness level gets increasingly harder the older you get. For many reasons, you might find yourself looking to get the most out of a workout in the least amount of time.

And that is when you begin searching for a list of the best exercises. And if you are over 50 and have easy access to a pair of dumbbells, then this is what you’ve been looking for!

This list of the best 7 dumbbell exercises for guys over 50 was created by John Hansen. Hansen is a 3x Natural Mr Universe and Natural Mr Olympia. He shared this video on Critical Bench, a website focused on health and strength that delivers many tips on how to get stronger, fitter and healthier with a YouTube channel that has more than 1 million subscribers.

Related: This Is How to Train for Size and Strength in Your Later Years

Best 7 Dumbbell Exercises For Guys Over 50

The best 7 dumbbell exercises for guys over 50 are:

1. Dumbbell Bench Press
2. 1-Arm Dumbbell Row
3. Lateral Raise
4. Stiff-Legged Deadlift
5. Dumbbell Squat (With Bench)
6. Alternate Dumbbell Curl
7. Dumbbell Triceps Extension

This list involves most of one’s body group muscles. The bench press targets your chest, the row your back, the lateral raise your shoulders, the deadlift your hamstrings and lower back, the squat your quads, the dumbbell curls your biceps and, finally, the triceps extension will obviously target your triceps.

Source: RODNAE Productions / Pexels

If you want to incorporate all exercises into one full-body workout, this is some advice from Hansen:

• Perform 2-3 sets of each exercise
• 10 reps each set
• Rest 1 minute between sets
• Move on to the next exercise and repeat

And those are the 7 best dumbbell exercises for guys over 50. If you want to see how to perform each exercise correctly, click on the video below.

VIDEO – Best 7 Dumbbell Exercises For Guys Over 50

Read More: HIIT Workouts for Men Over 50

Jonathan Bennion is the co-founder, director of education and anatomist of the Institute of Human Anatomy. Besides being an education campus at Utah University, the YouTube channel has a massive following of more than 4 million subscribers.

Bennion studies human cadavers to exemplify ways to improve people’s life. In a video, he discussed the best exercises to live longer. Check it out.

Best Exercises to Live Longer

According to Bennion, the best exercises to live longer are the ones that work your heart to maximum or close to maximum capacity. That is because how efficiently and effectively you get into your muscles is a huge influence on the fitness of a person and, subsequently, longevity.

Now, increasing the strength of the heart and improving the amount of blood that it can pump can technically occur with almost any form of exercise. As an analogy to understand the best exercises to live longer, Bennion says that even though walking every day would strengthen your heart, you would only be challenging around 60% of your heart, but you can improve longevity by working 90 or even 100 per cent of your heart, just like if you want to build more muscle, you should work close to the capacity of that muscle and not simply lift light weights.

Source: Andrea Piacquadio on Pexels

The best exercises to live longer are the ones that increase the intensity and capacity of your heart. Bennion says the best exercises to live longer are high-intensity intervals or HIIT.

These types of exercises are incredibly demanding that last between 2-6 minutes at full force.

The best part is that is not a specific exercise that is one of the best exercises to live longer, but rather make that exercise a HIIT. It can be on a treadmill, cycling, rowing, running up a hill, or swimming. Just make sure you are going as fast or hard as you can for a short amount of time – in Bennion’s opinion, 2 minutes is the minimum he recommends.

Whatever exercise you choose, take the same amount of time to rest. For example, if you did hill sprints for 2 minutes, take 2 minutes of rest before you repeat the exercise again. You don’t necessarily need to be faster on each round you do, but you make sure you have nothing left on the tank at the end of that period. Do between 4-6 rounds of that HIIT exercise.

“The goal here is to get to max heart rate or close to touching max heart rate,” Bennion says. The max heart rate is, in simple mathematics, 220 minus your age.

Source: Maksim Goncharenok on Pexels

Ideally, you should do this type of training once a week, perhaps twice a week, but no need to do more than that if you are looking to improve your longevity.

Bennion goes on to explain how much the heart changes when you do HIIT exercises often for a long period of time.

And those are the best exercises to live longer according to Bennion. If you are interested in his full explanation and further arguments on other ways to improve your VO2 max such as steady-state cardio, click on the video below.

VIDEO – Best Exercises to Live Longer

How to Combine HIIT and LISS to Lose Fat Faster

HIIT Workouts for Men Over 50

10 HIIT Exercises to Lose Belly Fat Faster

How to Do HIIT Cardio to Get To 10% Body Fat

Top Exercises and HIIT Dumbbell Workouts to Improve Strength and Endurance

Overview, Eligibility Criteria Changes for Adaptive Divisions

The 2023 CrossFit season for adaptive athletes will be quite different from previous years. According to the organisation, a new Adaptive Athlete Policy will be outlined in the Rulebook when registration for the Open begins on November 15^th.

For next year, all eligible impairments have been updated. Now there will be a measurable minimum impairment criteria and verification standards to ensure athletes with similar abilities are grouped into appropriate divisions.

Source: Courtesy of CrossFit Inc.

Adaptive athletes are required to submit an Adaptive Competition Eligibility Form (ACEF) along with “video or photo evidence of their impairment.” CrossFit outlines that a diagnosis is not sufficient to qualify for competition, but rather they must meet the impairment criteria noted above. The only exception where a diagnosis is sufficient is for athletes with Down syndrome applying for the intellectual division.

The impairments must also be present consistently. Athletes will be evaluated during the classification assessment and throughout the athlete’s participation in the season. “Impairments that are not present consistently through all stages of classification and competition are not eligible.” As part of the observation process for impairments, all athletes doing the RX’d Open are required to submit videos to confirm the data presented via the ACEF.

The eligibility classification begins with the submission of the ACEF which can be done before or during the registration process for the 2023 CrossFit Open. Classification will conclude after the close of the Open. CrossFit will record an athlete’s classification and provide a published list so athletes can follow the status of their competitors and for CrossFit-licensed events to utilise the same eligibility system for their competitions.

According to CrossFit, this means that some athletes who were eligible in 2021 and 2022 might not be eligible for an adaptive division in 2023.

The same 8 adaptive divisions will still be present in 2023, but Neuromuscular changed its name to Multi Extremity.

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Related: All 15 Changes for the 2023 CrossFit Season Structure

The Open

All athletes will be able to perform the workouts RX’d or scaled, however, CrossFit will not provide specific scaled versions of the adaptive division workouts. If an athlete performs a scaled version of a workout, there is no need to submit a modification request, but that athlete will not be competing for the title of Fittest on Earth in the division.

Still, athletes performing RX’d workouts may request movement modifications if the athlete’s impairment causes “clear and distinguishable limitations” that do not allow for proper range of motion or movement standards.

Source: Courtesy of CrossFit Inc.

New this year is the removal of the Semifinals. In 2022, the top 20 athletes from each division would go through a second stage of competition before being crowned the fittest. That has been scrapped now.

The top athletes from Multi Extremity, Lower Extremity and Upper Extremity divisions will qualify for the 2023 CrossFit Games out of the Open. The remaining five divisions will crown their fittest based on the results of the Open.

• Vision – top 3 crowned the Fittest after the Open
• Intellectual – top 3 crowned the Fittest after the Open
• Seated with Hip Function – top 3 crowned the Fittest after the Open
• Seated without Hip Function – top 3 crowned the Fittest after the Open
• Short Stature – top 3 crowned the Fittest after the Open
• Lower Extremity – top 5 athletes go to the CrossFit Games
• Upper Extremity – top 5 athletes go to the CrossFit Games
• Multi Extremity – top 5 athletes go to the CrossFit Games

Similar to 2022, athletes crowned fittest in their division at the end of the Open will be invited to a podium ceremony at the 2023 CrossFit Games in Madison, Wisconsin.

For 2024

CrossFit HQ has made clear that in 2024 it wants all adaptive divisions to compete at the CrossFit Games Finals. The only criterion is that divisions have “enough participation to allow for a competitive field,” although those conditions have not been clarified.

Read More: Official Dates for the 2023 CrossFit Season

If you want to improve your health spending just a short amount of time, we got you covered. Check out these HIIT workouts for men over 50 that you can do at home.

HIIT Workouts for Men Over 50 – Why Do It?

Passing the 50-year mark is momentous, but it may also be a little scary. With all that in mind, however, it’s all about perspective. Only you can choose to have a positive outlook and embrace your 50s.

We can assure you that as soon as you start going with the flow and looking for the positives in growing older, you’re bound to have a better time.

When it comes to working out, the options are endless. You can hit the gym, go for a run or a cycle, or take a walk. However, one of the most effective options these days is high-intensity interval training (HIIT) workouts, and they’re not just for the younger generation.

In fact, HIIT workouts can be particularly effective for men over the age of 50, and we’re here to give you all the information and motivation you need to make the switch.

Source: Kampus Production on Pexels

What Are HIIT Workouts?

HIIT and CrossFit are both types of mixed modal training, so they involve different types of activities in a single workout. However, CrossFit not only includes HIIT, but also incorporates Olympic weightlifting movements and elements of gymnastics, so it differs somewhat. 

High Intensity Interval Training is all about increasing your heart rate for short bursts and then taking short periods of recovery.

For instance, if you’re on a bike, this might entail doing 30 seconds of pedalling to your maximum capability followed by a minute of slower cycling to catch your breath. Alternatively, it could be doing a short sprint followed by a slow jog or walk.

Just about any kind of training can be transformed into a HIIT workout by simply following the rule of alternating between bursts of high intensity and short recovery periods.

One of the best ways of doing a good HIIT workout is getting onboard with the CrossFit-style of training. Not only is it super effective, but it’s social and fun too.

HIIT Workouts for Men Over 50 – Why Are They Excellent?

HIIT workouts offer a series of benefits for everybody, regardless of age or gender. However, as you get older, things like losing weight and having a healthy body all around become far more important.

Here are some reasons why HIIT workouts for men over 50 are beneficial:

• Increases Cardio-Respiratory Fitness

As you get older, one of the most important aspects of your health to keep an eye on is cardiac health, and this is especially true for men.

Due to the nature of this type of exercise, HIIT aims to increase your heart rate as much as possible, close its maximum capacity, and bring it back down again to recover. By doing this repeatedly during a workout, you’re training your heart to be more effective at what it does.

By doing regular HIIT workouts, you can increase your cardio-respiratory fitness dramatically, keeping you healthy all around. Having a healthy and strong heart is important for everybody, but for men over 50, it’s essential. HIIT workouts provide you with a fun way to keep your heart working at its optimum

• Contributes to Reversing Age-Related Muscle Decline

Muscle decline is accepted to be part and parcel of the ageing process, but it doesn’t have to be. Studies have shown that HIIT workouts can actually reversethe decline of muscle by changing the DNA in your muscles. This change leads muscles to produce more energy.

Interestingly, high intensity workouts have shown to be especially effective in enabling older men to build new muscle. This doesn’t mean you’re going to become a 50-year-old bodybuilder, unless that’s your aim, of course.

But building new muscle boasts health benefits all around. If you can continue to do this into your 50s, you absolutely should.

Related: How To Train Your Body to Crave Fitness

• Increases Metabolic Rate For Hours Afterwards

Since they increase your heart rate so dramatically, HIIT workouts have the ability to leave you with an elevated metabolic rate for hours after your workout—far longer than most forms of exercise.

This is great if your goal is to lose weight or maintain a healthy weight. When you’re in your 50s, your metabolism has slowed down somewhat so any increase in metabolic rate will benefit you. 

• High Calorie Burner And Great At Reducing Belly Fat

HIIT workouts are known to be great at burning more calories in a shorter amount of time than just about any other form of exercise. As you get older, keeping an eye on your weight is incredibly important—your weight affects lots of other aspects of your overall health and is not something you can neglect.

Belly fat is one of the most stubborn areas to lose weight, whether you’re in your 50s or your early 20s. Luckily for you, due to the intensity of HIIT workouts, they provide a great way to get rid of that dreaded belly fat.

Using HIIT workouts, men in their 50s can lose weight—especially stubborn belly fat—quickly and effectively. With hard work, of course!

• Increases Production Of “Youthful Hormones” Like Testosterone

Nothing works if you do it once or twice, it’s all about hard work, persistence, and patience. One of the most interesting results of older men doing HIIT workouts regularly over a reasonably long period of time is their increase in testosterone.

Testosterone isn’t something only young people have, but it certainly is more prevalent in your more youthful years. However, HIIT workouts have the ability to help our body start increasing its production of testosterone even when you’re in your 50s, giving you more energy and just generally making you feel better.

To Get You Started – 2 HIIT Workouts For Men Over 50

If you need some inspiration to get started, these two are excellent options of HIIT workouts for men over 50:

Anywhere Anytime HIIT Workout

• 15 Air squats
• 15 Low-impact burpees
• 20 Sit-ups
• 10 Lying Superman holds
• Repeat the sequence at least twice, building up to more reps as you get fitter and stronger
• Rest 30 seconds between each exercise

No equipment is needed for this short but effective HIIT workout, so you can do it anywhere.

You’ll need to do a little bit of a warm-up first.

Start with 10 jumping jacks, then run on the spot getting your knees up high and swinging your arms for a minute. Lastly, do at least 5 deep lunges and toe touches.

Once you’re warm do the workout as rapidly as possible, while keeping good form.

Equipment-based HIIT Workout

For this HIIT workout, you’ll need a treadmill or stationary bike and resistance bands.

You can follow the same warm-up as the previous workout.

Once you’re warm, you’ll do 5 minutes of cardio to get your heart rate up on your treadmill or bike. Push yourself as hard as possible and then give yourself a 30-second break before doing the following (also with 30-second breaks in between):

• 5 Forearm planks
• 5 Glute bridges
• 10 Squat holds with band pull-apart
• 15 Band bicep curls
• 10 Sit Ups
• 5 Downward dog to plank
• 30 seconds rest between each exercise

Repeat the sequence.

Make HIIT Work For You

Living a healthy lifestyle is all up to you, and it should be part of every sphere of your life. Passing the 50-year mark is no excuse to give up and give in to putting on weight or being unhealthy.

Embrace HIIT workouts and you’re sure to be stronger, happier and healthier.

Read More: This is How to Train for Size and Strength in Your Later Years

THE BENEFITS OF KETTLEBELL WORKOUTS

Function and Uses: Using kettlebells in training helps keep you balanced. Heavier kettlebells can build strength while lighter kettlebells can be used for cardiovascular conditioning. The kettlebell swing is the best-known kettlebell exercise. But like dumbbells, kettlebells are pieces of equipment that also help you with unilateral movements, i.e. single-arm presses, split squats, lunges, Turkish get-ups, etc. Unilateral movements are single arm or single leg movements that challenge you both neurologically and physically.

Kettlebell workouts are especially good at improving your grip, back, and shoulders, which is why Kettlebells are very popular in the Russian military. Russian Special Forces personnel pride themselves on their “wiry strength, lethal agility” and consistent staying power.

Source: CrossFit Inc

There is no better way to burn fat than with sets of Kettlebell Swings, Snatches and Clean and Jerks. These ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work, the more calories you burn. High rep Snatches work more muscle groups and will build strength in the lower back, shoulders, and hip flexors.

KETTLEBELL WORKOUTS – Don’t Drop the Kettlebells

AMRAP in 20 minutes:

• 10 dual kettlebell deadlifts (2×53/44 lbs)
• 40 meter dual kettlebell farmer’s carry (2×53/44 lbs)
• 10 dual kettlebell thrusters (2×53/44 lbs)
• 40 meter dua kettlebell farmer’s carry (2×53/44 lbs)

For 20 minutes striaght, perform as many rounds as possible of the above exercises.

Score is the number of reps performed as a whole, each 10m are equal to 10 points or reps. Each round as a whole consists of a total of 100 points or reps.

Scaling:

AMRAP in 20 minutes:

• 10 dual kettlebell deadlifts (2×44/35 lbs)
• 40 meter dual kettlebell farmer’s carry (2×44/35 lbs)
• 10 dual kettlebell thrusters (2×44/35 lbs)
• 40 meter dual kettlebell farmer’s carry (2×44/35 lbs)

Saturday 181027

Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell

Scaling
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 30-in. box, 24-kg kettlebell
Women: 24-in. box, 16-kg kettlebell

Beginner Option
Complete as many rounds as possible in 12 minutes of:
7 box step-ups
14 kettlebell swings

Men: 20-in. box, 16-kg kettlebell
Women: 15-in. box, 12-kg kettlebell

Kettlebell Workouts – Sunday 181118

21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

Source: Photo courtesy of CrossFit Inc

Scaling
This workout is meant to be performed at high intensity, so select a kettlebell that allows you to keep moving. Reduce the volume of pull-ups to avoid large numbers of lengthy rest breaks.

Intermediate Option
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 16-kg kettlebell
Women: 12-kg kettlebell

Beginner Option
15-12-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Assisted pull-ups

Men: 12-kg kettlebell
Women: 8-kg kettlebell

Kettlebell Workouts – Eva

5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 32-kg kettlebell
Women: 24-kg kettlebell

Scaling
This classic benchmark is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each set of 30 reps.

Intermediate Option
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

Beginner Option
5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 pull-ups

Men: 16-kg kettlebell
Women: 12-kg kettlebell

Kettlebell Workouts – Friday 181214

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

Source: WODSHOTS

Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 20-inch box, 12-kg KB, 33-lb. push press, 14-lb. ball
Women: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball

Beginner Option
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions
30 wall-ball shots
30 burpees
30 single-unders

Men: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball
Women: 12-inch box, 4-kg KB, 11-lb. push press, 8-lb. ball

Kettlebell Workouts – Filthy 50

For time:

• 50 box jumps (24/20 in)
• 50 jumping pull-ups
• 50 kettlebell swings (1/.75 pood)
• 50 walking lunge steps
• 50 knees-to-elbows
• 50 push presses (45/35 lb)
• 50 back extensions
• 50 wall ball shots (20/14 lb)
• 50 burpees
• 50 double-unders

Perform all 500 repetitions in the above order. Perform all 50 box jumps, for example, before you move onto the 50 jumping pull-ups.

Score is the time it takes you to complete all the reps.

Good Times for “Filthy Fifty”
– Beginner: 24-30 minutes
– Intermediate: 19-23 minutes
– Advanced: 15-18 minutes
– Elite: <14 minutes

Scaling

A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads intended to allow people to keep moving with limited rest. Newer athletes should reduce the volume and/or modify movements to ensure large sets and short rest breaks (see: “Dirty Thirty”).

Intermediate Option
For time:
50 Box Jumps (20/16 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (12/8 kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (33/22 lb)
50 Back Extensions
50 Wall Ball Shots (14/10 lb)
50 Burpees
50 Double-Unders

Beginner Option
For time:
30 Box Jumps (16/12 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (8/4 kg)
30 Walking Lunge Steps
30 Hanging Leg Raises
30 Push Presses (22/11 lb)
30 Back Extensions
30 Wall Ball Shots (10/8 lb)
30 Burpees
30 Single-Unders

KETTLEBELL WORKOUTS

Time to hit the Box and try these Kettlebell Workouts:

1. WOD 1

• 4 Rounds for Time
• 400m Run
• 10 Pull Ups
• 20 Fr Rack Walking Lunges
• 15 Push Ups
• 10 KB Snatch each side

Source: Photo courtesy of CrossFit Inc

CHINESE SHAOLIN MONKS USED LARGE PADLOCKS WITH HANDLES FOR TRAINING THAT CLOSELY MIRRORS MODERN KETTLEBELL EXERCISES.

2. KETTLEBELL KAREN

150 Kettlebell Thrusters

Source: CrossFit Games

STRONGMAN ARTHUR SAXTON PERFORMED WITH A 113 LB KETTLEBELL WHILE LIFTING A BARBELL THAT WEIGHTED 370 LBS WITH THE OTHER HAND.

3. WOD 3

• For Time
• 50-40-30-20-10
• KB Goblet Squats
• KB Swings

Source: Stevie D Photographer

KETTLEBELLS ARE A FANTASTIC WAY TO UNEARTH WEAKNESSES AND IMBALANCES IN YOUR STRENGTH AND MOVEMENT.

4. WOD 4

• 4 Rounds for Time
• 10 Pull Ups
• 10 Shoulder to Overhead
• 15 Push Ups
• 20 KB Swings
• 20 Wallballs

Source: RX'd Photography

KETTLEBELLS ARE A GREAT WAY TO IMPROVE BALANCE AND COORDINATION FOR ATHLETES

5. DEATH BY KETTLEBELL SWINGS

1. Min 1 KB Swings
2. Min 2 KB Swings
…
X. Min X KB

KETTLEBELLS CAN PROVIDE INCREASED STRENGTH WITHOUT INCREASED MASS.

HISTORY OF KETTLEBELLS

Kettlebell workouts are a great way to build strength, muscle, conditioning and mental toughness, but where did it all begin? The Kettlebell as we know it today originated in Russia approximately 350 years ago. The first appearance of the word in a Russian dictionary appeared in 1704. They were originally used as handled counterweights to weigh out dry goods on market scales.

People started throwing them around for entertainment and they were later put to use for weight lifting.

The forefather of the modern fitness gym, Dr. Vladislav Krayevsky, founded the St. Petersburg Amateur Weightlifting Society on August 10,1885, considered the birth of weightlifting in Russia. A proponent of what he called “heavy athletics”, in 1900 Krayevsky wrote “The Development of Physical Strength with Kettlebells and without Kettlebells”. He was one of the most influential pioneers of fitness of his day.

His students included the legendary strongman George Hackenscmidt, “The Russian Lion”, who credited him with teaching him everything he knew and Eugene Sandow, “The Father of Modern Day Body Building”.

BOSTON, Mass., yesterday Reebok, the iconic lifestyle brand, and leading experiential e-commerce and customer service company Zappos.com announce the launch of Reebok’s first-ever adaptive footwear collection: Reebok Fit to Fit.

Inclusive of both performance and lifestyle, the collection was designed in collaboration with Zappos Adaptive, a curated shopping experience by Zappos featuring functional and fashionable products to make life easier for all. The partnership was established by Reebok Design Group (RDG), the brand’s global hub for all design, development, innovation and creative services.

Building on Reebok’s iconic design heritage and silhouettes, the collection aims to enhance the quality of life for everyone by providing functional products that don’t compromise style or performance. Each style within the collection offers enhanced features to help people with disabilities gain more independence.

Source: Reebok

“At RDG, we continue to prioritize innovation by creating products that inspire physical activity,” says Todd Krinsky, Senior Vice President, GM, Product at Reebok Design Group (RDG). “We’re proud to introduce our first official adaptive footwear collection to help those with disabilities thrive – from sports and fitness to everyday life.”

Key highlights of the Reebok Fit to Fit Footwear Collection include:

• Nanoflex Parafit TR ($90): The performance focused Nanoflex Parafit TR offers a Breathable Mesh Upper that’s lightweight yet durable. The product features a Medial Zip Closure and Heel Pull Tab that makes it easier when putting on your shoes. Available in adult unisex sizing.

Source: Reebok

• Club MEMT Parafit ($65): Designed with style in mind for everyday moments, the Club MEMT Parafit offers a Medial Zip Closure for easy on and off functionality, Extra 4E for wider foot support, a Low-Cut Design for easy mobility, and Removable Sockliner for a custom fit. Available in adult unisex sizing.

“First-hand feedback from the disability community is essential when designing or modifying a product that is accessible and also delivers on fashion,” says Dana Zumbo, Business Development Manager at Zappos Adaptive. “We’re thrilled to have partnered with RDG on their Fit to Fit Collection, and for the opportunity to introduce our first functional and fashionable athletic shoe to the Zappos Adaptive shopping experience.” 

Reebok is celebrating its partnership with Zappos, the official footwear provider for the 2022 Special Olympic USA Games, by donating 750 pairs of adult shoes to ensure athletes have what they need to succeed.

The Reebok Fit to Fit adaptive collection is currently available for purchase on Reebok.com and Zappos.com in a range of colorways and mixed sizes. Single shoe options within the Fit to Fit collection will soon be exclusively available on Zappos.com.

Starting May 23rd, shoppers will have exclusive access to the 2022 Special Olympics USA Games Nanoflex Parafit TR colorway.

Source: Reebok

To learn more on Reebok’s adaptive offerings please visit: Reebok.com/Adaptive

About Reebok Design Group:

Reebok Design Group (RDG) is the global brand hub of design, development, innovation, marketing and creative services for Reebok footwear and apparel. As the central source of the brand’s creative vision, RDG provides ongoing support and expertise to Reebok’s network of strategic partners around the world. RDG champions Reebok’s storied heritage, ethos and DNA to authentically deliver a unified brand directive and consumer experience globally. A division of SPARC Group, RDG is headquartered in Boston, MA.

For more information, visit Reebok.com. Discover Reebok on Instagram, Twitter and Youtube.

About Zappos.com

Established in 1999, Zappos.com is a leading customer service company and innovator in online retail, company culture, and organizational evolution. Specializing in shoes, clothing, and more, Zappos WOWs customers through its legendary 365-day return policy, free shipping, and 24/7 friendly service. Zappos.com LLC is a subsidiary of Amazon.com, Inc.

About Zappos Adaptive

The Zappos Adaptive mission is to provide functional and fashionable products to make life easier. Zappos Adaptive is an online shopping experience offering clothing and shoes from innovative brands with unique features that address a variety of needs.

Whichever group you belong to, here are some of the best ways to keep active after you decide to retire, highlighting what you will need to do to look after yourself as best as possible.

Exercise on a Regular Basis

While you may not have the same level of whipper-snapper energy you had when you were younger, there are still a huge number of ways you can exercise after you retire. If, for example, you have always loved cycling but are concerned your legs won’t be able to handle those big hills anymore, explore other options such as an electric bike to give you a helping hand when climbing those steeper hills.

As Urban eBikes state: “The [electric battery] assistance gives riders more confidence on the road, making it easier to get up to speed. As a result they ride further and faster than they would otherwise would. The motor assistance also removes the need to be super fit to be able to ride long distances,” making it perfect for those in retirement. 

Similarly, sports like tennis, walking football, golf, badminton, running, yoga, Pilates and walking are all also great ways to keep active after you retire, allowing you to reap the various well-documented benefits of exercising on a regular basis.

Source: Anupam Mahapatra on Unsplash

Whether it be regulating your mood, managing your stress, helping with your mental health, increasing your self-esteem, strengthening your bones, improving your circulation, maintaining your balance or increasing your cognitive function, choosing to exercise with others will also provide you with an outlet to get out of the house, enabling you to meet other people to enjoy your retirement with. 

Maintain a Healthy Social Life

While on the topic of meeting other people, maintaining a healthy social life is imperative to keeping the negative impacts on health and mental wellbeing at bay.

Whether it be a book club, writing club, game club, dance club or walking club, there is likely to be a club around your local area to match whatever your personal interests may be.

Source: Photo by Sarah Chai from Pexels

Likewise, if you have family and friends, don’t alienate yourself from them. Involve yourself with their plans and try to arrange events with them whenever you can.

Even if they live miles away and you can only arrange a catch-up phone call with them once every couple of weeks, talking to other people is one of the most effective ways to prevent loneliness and is an incredibly important aspect of staying healthy in retirement.

Watch What You Eat and Drink

It should go without saying but, without eating healthily and maintaining a good diet, your health could seriously suffer. As such, you will need to watch what you eat and drink after you retire, trying to increase the quantity of nutrient-dense foods you consume and limiting the amount of alcohol you ingest.

Source: Yoav Aziz on Unsplash

Regularly consuming alcohol, for example, can negatively affect all areas of your body. From your brain to your heart to your pancreas, heavily consuming alcohol can also impair your vision and make you more susceptible to flu and viruses. It can also have potentially devastating effects on your mental well-being.

Likewise, eating well will not only provide you with energy to get through the day, but it will also greatly reduce the risk of heart disease, type 2 diabetes or obesity, scuppering any of your post-retirement plans.

Keep Up with Your Flu Shots

Without taking the time to look after yourself, you could find yourself spending a lot more of your retirement in the doctor’s office than you’d like. As such, it’s important to prioritise your health after you retire, making sure you keep up to date with your flu shots.

According to the Center for Disease Control and Prevention, for example, approximately 78% of flu-related deaths occur in people over 65. 

Therefore, taking the time and effort to wash your hands, asking your doctor about which vaccines are best for you and, ultimately, avoiding the spread of germs as much as possible will help ensure you keep the threat of flu and other potentially dangerous viruses at bay.

Staying Healthy After Retirement

Whether you are scared or excited by the thought of retirement, keeping active and healthy throughout is vital to prolonging your enjoyment of life for as long as possible.

Source: Photo courtesy of CrossFit Inc.

After years and years of putting in hard graft at work and maybe raising a family, you finally have an opportunity to enjoy your newfound freedom and do whatever you want to do. So, don’t waste it.

By choosing to exercise regularly, make the effort to socialise with others, eat healthily and keep active, you will not only make a big difference to your overall level of happiness, but you will also utilise your time in retirement a lot more effectively.

Although the process to build muscles after menopause is more of a challenge, it’s not impossible. With the right exercises and nutrition, you can maintain muscle mass well past the age of 50.

The Effect of Menopause on the Body

During menopause, your body stops producing high levels of the reproductive hormones oestrogen and progesterone. These hormones control your menstrual cycle and influence several other bodily functions, such as the usage of calcium and the maintenance of cholesterol levels.

The changes in hormone production can lead to symptoms like low energy levels, insomnia, mood swings, and weight gain. This may sound daunting, but with the right approach to fitness and nutrition, you can ease the transition and maintain an active, healthy lifestyle.

Source: Photo by Sarah Chai from Pexels

Exercise can be a hugely beneficial part of your journey through menopause. It can alleviate the effects of losing muscle mass and bone density by strengthening your joints, keeping your cardiovascular system in working order, and burning excess fat. It can help stave off insomnia, depression, and the “hot flashes” associated with menopause.

Bulking Up vs Building Muscle Strength

There is a common misconception that building muscle strength means you’re going to end up with huge, bulging muscles. In truth, there is a big difference between bulking up and building muscle strength. Bulking up is the process whereby you induce hypertrophy in your muscles, leading to a significant increase in the size of muscle cells.

In contrast, building muscle strength, especially during menopause, means increasing the density of your muscle tissue and improving the functional ability of your muscles. Each process requires a different approach to strength training and diet.

During menopause, you’ll want to prioritise on building strength over size.

This means you’ll likely be doing higher intensity exercises with longer breaks in between. The benefits of strength training for menopausal women include offsetting loss of bone density, lowering body fat content, improving functional strength, lowering the risk of age-related disease, decreasing joint pain, regulating your metabolism, and improving mental health.

Muscle-Building Exercises for Women Over 50

High-intensity, low-impact, and low-repetition exercises help build and maintain strength, balance, and coordination. This is highly beneficial for women over 50, as these traits tend to decline after menopause. These exercises are designed to provide a holistic approach to strength training, ensuring that no muscle group is neglected.

Source: Unsplash

• Forearm planks: This exercise works on your core and shoulder muscles, improving stability and balance. On a mat, begin by placing your forearms shoulder-width apart beneath you. Your elbows should be directly beneath your shoulders. Lift your body off of the floor while keeping your core engaged. Try to avoid raising your hips, instead keep your back flat and your body straight. Bring your knees down to the ground if you start to feel too much strain on your lower back. Aim to hold this pose for 30 seconds or as long as you can, keeping your core engaged.
• Squats: This targets your quads, glutes, and hamstrings. Take note of proper form to avoid damaging your knees. While standing, place your feet hip-width apart. Ensure that your toes, knees, and hips are pointing ahead of you. Slowly bend your knees, keeping your weight on your heels, and lower yourself into a squat position. Perform 2-3 sets of 10-12 repetitions. If your knees start to hurt, adjust the placement of your feet, ensuring they are hip-width apart.
• Chest fly: For a more dynamic workout, do this on a stability ball. This exercise targets your pectorals, glutes, back, and abdominal muscles. Hold a pair of 3-8lb dumbbells up to your chest while resting your shoulders and head on the stability ball. Keep your stomach and thighs parallel to the ground, with your feet hip-width apart on the ground. Lift the dumbbells straight up with your palms facing each other. From there, bend your elbows slightly and slowly lower the dumbbells outward until they’re level with your chest. Raise them back up, and repeat.
• Modified push-up: This works on your shoulder, arm, and core strength. With your knees on the mat, tuck your toes, place your hands under your shoulders, and slowly lower yourself to the mat, then push yourself back up. Make sure to keep your back lengthened throughout the exercise.

Read more: This Is How to Train for Size and Strength in Your Later Years

Nutritional Needs Change with Age

With the natural decline in bone density, muscle mass, and cognitive function, there are three essential nutrients that should feature prominently in your diet once you reach menopause.

• Calcium: is essential to prevent loss of bone density and osteoporosis.
• Protein: the older you get, the more protein your muscles need to stay healthy and strong. This need not come from meat, as there are plenty of protein-rich plant-based foods you can include in your diet.
• Healthy fats: you need plenty of healthy fats to keep your heart and brain functioning optimally. In contrast, saturated fats found in baked goods, butter, and fried food may increase your risk of heart disease and stroke.

What to Eat to Boost and Retain Muscle Mass

When it comes to muscular health, protein is your best friend.

Try to get protein from plants or lean meats, as red meat is high in saturated fats. Some great sources of protein for women over 50 include fatty fish such as salmon, grilled chicken, soy, oats, lentils, broccoli, and quinoa.

Fatty fish also contains essential omega oils that slow cognitive decline, keeping diseases like dementia and Alzheimer’s at bay.

Source: tycoon

Women over 50 should generally be eating 60-80 grams of protein per day, depending on their weight. A single serving of salmon contains roughly 20 grams of protein, so try to work at least one protein-rich food into every meal.

You can also use supplements to boost your nutritional intake, to assist in metabolising nutrients and ensure your body gets exactly what it needs. Supplements aren’t a replacement for healthy food, but they’re an excellent complement to a muscle-retaining diet.

Menopause isn’t the end of muscle mass and strength. It just requires a different approach to exercise and nutrition to get the results you want. You may have to work a little harder and change your diet a bit, but the health benefits are worth it.

Save yourself some time and energy by training smart and avoiding them.

If you’re training to gain muscle or get stronger cardio still has its place in your training, and high cardio fitness is better than no cardio fitness in essentially every aspect of life.  

Cardio can also aid your training by increasing your overall work capacity and speeding up your recovery between sets. Additionally, it is an important factor for long-term weight maintenance.

So, what cardio mistakes should you avoid? Pro bodybuilder and YouTuber Jeff Nippard breaks down the answers.

Most Common Cardio Mistakes People Make for Fat Loss

1. Thinking you only need to do cardio to lose fat
2. Mistiming cardio and strength
3. Getting the intensity wrong
4. Doing too much cardio
5. Relying on fasted cardio

Thinking you only need to do cardio to lose fat

You also need to address your diet if you want to lose fat, cardio by itself won’t get you there efficiently.

It is not a good idea to try to out-train a bad diet.

Cardio is great – it can help with long-term weight maintenance and reduce risk markers for cardiovascular disease and death from all causes – but don’t set unrealistic expectations on it, because it can be much more effective accompanied by good nutritional habits.

“From a fat loss standpoint, I think cardio should be used like a supplemental tool that assists your diet rather than the engine of fat loss,” says Nippard.

Timing cardio and strength wrong

Cardio can affect your strength training sessions – known also as the interference effect – as the muscle endurance and the muscle hypertrophy pathways are different.

While the question whether you should do cardio or strength first is still being discussed and the answer depends on your goals, if you want to lose fat and build muscle, you’ll have to be careful with the timing of your cardio sessions.

Source: Courtesy of CrossFit Inc.

Nippard recommends doing weight training first (having completed a warm up of around 10 minutes) and cardio training either after or as a separate session altogether.

However, if you’re new to fitness or moderately trained, this cardio mistake shouldn’t worry you too much as it affects well trained individuals the most.

Doing too much intensity cardio

There are two types of cardio: Low Intensity Steady State and High Intensity Interval Training. While many people believe that HIIT is more effective at burning fat, the effects don’t really account for greater fat loss, Nippard says.

While HIIT is time efficient and can be more fun for certain athletes, it also takes longer to recover from and can interfere with your weight training more.

Doing too much cardio

Even if you nail the timing and intensity of your cardio training, it is still possible to do too much cardio, says Nippard. A 2012 study found a drop in hypertrophy for people who trained endurance between three and four times per week and a decrease in strength, power, and hypertrophy the longer endurance training was.

Although correlation wasn’t that strong, it is something to be aware of.

Relying on fasted cardio  

Relying on fasted cardio for extra fat loss might seem like a compelling argument and easy hack, but while you might lose more fat during your cardio session itself, this doesn’t mean you’ll lose more fat overall.

Exercising fasted does not really influence weight loss or changes in lean fat mass.

Instead, focus on achieving a sustainable and safe caloric deficit over a set period of time and do your cardio training when it fits your schedule best.

“A recent post on CrossFit Training’s Instagram highlighted Roots’ owner Nicole Christensen. In the short video, she mentions a standards list that CrossFit Roots uses to determine if athletes are ready for a competitive program.

Over the past week, we have received a number of requests for this list. Here it is:”

CrossFit Standards

Source: CrossFit Roots

“This minimum standards list determines if an athlete can join the Roots Competitor Program. The program trains 5 days per week, at a set mandatory time and in 2-hour sessions. Athletes must meet at least 19 of 21 standards – muscle-up and handstand push-up capacities are mandatory.

Prior to beginning the program, it is made clear that this is a program for athletes who want to compete in the sport of CrossFit and who have goals to do well at the Open and Regional levels.

We hope affiliates and CrossFitters may find this useful.”

8 Tips To Prepare For a Crossfit Competition

Trust us, it’s completely normal. But it doesn’t have to stay that way.

If you want to change the status quo and get back into shape and pick up healthy habits, we’re here to offer a few simple tips to stay fit and healthy when you get to college.

Incorporating these into your life, even if you only take one of these points to heart, is sure to make a monumental difference to your physical agility, mental wellbeing, and self-esteem.

1. Wake Up Early

We all know the famous saying “the early bird catches the worm.” While many late sleepers resent this motto, it’s truly valuable. When you start your days early, you’ll notice that you suddenly have an abundance of time at your disposal.

Rushing to get to class after oversleeping means you’re likely to start your day on the back foot. From here on out, you are playing catch-up, and you are more inclined to avoid exercising or cooking a healthy meal.

Waking up early allows you to prepare a healthy breakfast and possibly do some yoga or go for a run. Starting your morning in this wholesome and productive manner can inspire you to maintain this momentum through the course of the day.

2. Drink Plenty of Water

Hydration is the primary facilitator of most healthy bodily mechanisms. Keep a water bottle close by when on campus to sip on throughout the day. This allows you to more accurately monitor your water intake and stay on track.

Many students could benefit from increased fluid consumption, as mild dehydration can adversely impact mood and cognitive function. Get in the habit of drinking plenty of water throughout the day.

3. Establish a Routine

Figuring out a routine and then sticking to it encourages the maintenance of your health-oriented endeavors. Your college schedule is likely jam-packed. When you’re trying to maintain a thriving social life and pass your courses, it can be difficult to find the time for exercise, meal-prep and other self-care activities.

Write down a weekly roster to highlight the moments when you can quickly go for a run or a quick swim at the local pool. 

4. Join Sport Societies

College societies, specifically sports-oriented societies, are an excellent opportunity to combine exercise with socializing.

As you establish connections with other members, you’ll become more motivated to attend regularly. You can also join the local CrossFit Box and work out with other students who are enthusiastic about staying fit.

Source: Courtesy of CrossFit Inc.

Read more: CrossFit Near Me – How to Find Your Next Training Gym

5. Make Fitness Friends

This is somewhat related to the previous point about joining societies or the local Box. If your friendship circle is enthusiastic about exercising, you are more likely to be too. There’s a lot more motivation and you’ll build strong friendships at the same time.

You should never underestimate the influence that your peers have over your interests, lifestyle, and general attitude.

When you surround yourself with individuals that invest in their physical and mental wellbeing, you’re more likely to adopt a similar approach.

6. Utilize Campus Facilities

If your campus has a running track, swimming pool, tennis courts, or a gym, then there’s no reason why you shouldn’t make full use of these facilities. If you live on campus, they are usually within walking distance, and you can even turn getting there into a jog or run.

You can schedule time in the pool or on the track as a “class” so it becomes an official part of your schedule. Or you can find a fitness program online that requires completing a certain number of exercises and reps over several days. This ensures you don’t bunk off or have an excuse for not having time.

7. Rest When Necessary

There will be days when you simply don’t want to exercise. Remember that this is okay. Your body as well as your mind absolutely needs a rest every once in a while. Just don’t make it a habit that you convince yourself that you always need rest rather than exercise. There’s a difference between resting and being lazy.

Source: Photo courtesy of CrossFit Inc.

8. Be in Tune with Your Needs

You might wake up one morning and crave a gentle stretching yoga session rather than a set of sprints up the nearby hill. You should honor this.

Similarly, if you notice a recurring craving for a particular food, then you should consider whether you have some sort of nutritional deficiency. Unless, of course, that food is chocolate or fries, then moderation is recommended.

9. Walk and Cycle

As much as possible, cycle or run to and from campus. Even if it’s not particularly far, these moments of daily exercise make a significant difference in the long run. It’s also a brilliant motivator for waking up earlier in the mornings.

Don’t forget to pack a change of clothes if the walk or cycle demands intense exertion. Being an excessively sweaty student is not a title that anybody would like to claim.

10. Meal Prep

Meal preparation is one of the most effective methods of maintaining a healthy diet. As you have planned ahead of time, you’re less likely to snack on jam and toast when you’re suddenly hungry and without inspiration.

Eating your pre-prepped meal will become the path of least resistance – make decisions easy for yourself.

Cooking new and healthy foods is also an exciting way of exploring different cuisines. 

Read more: Best Meal Prep Tips to Help You Lose Fat and Build Muscle

11. Invest in Healthy Food

We have immense empathy for the fact that, as a student, you’re likely on a tight budget. However, healthy food is not something that you should skimp on. What you eat directly and significantly impacts on your quality of life in a number of ways.

Source: Photo by Ella Olsson on Unsplash

Adequate nutrition supports concentration, prevents anxiety, and allows you to feel generally energized.

12. Be Patient

Your journey towards health and fitness might be a slow process. Not everyone progresses in a noticeable manner at the same speed. Remember that true holistic health shouldn’t entail rushing into a routine of obsessive exercise or intense dietary restrictions. This is neither healthy nor sustainable.

It might take some time to figure out what works for you. And perhaps your journey is a bit back and forth with all the social and academic pressures of college. This is not unusual. As long as you keep making an effort, you’ll stay healthier and fitter than if you don’t.

Push-ups are popular because they can be done anywhere by pretty much anyone. No equipment is necessary to perform them, they are easily scaled, and they’re a great addition to any workout.

How to perform a push-up

Push-ups are designed to target your chest, front delts, and triceps.

Dr Mike Israetel, PhD in Sport Physiology and cofounder of Renaissance Periodization, breaks down the biggest push-ups mistakes he sees people do and gives advice on how to fix them.

Doing your push-ups right will bring the maximum benefit for the minimum cost, so make sure you’re not committing any of the following mistakes and optimise your training.

9 Push-Ups Mistakes and How to Fix Them

1 – Too little range of motion

Your chest should essentially touch the floor when you perform push-ups. Going up without fully extending your elbows or going down without getting very close to the floor isn’t technically a push up.

2 – Changing the range of motion between reps

Your push-ups should look the same whether you’re on your first three or last three. Efficiency aside, this is a terrible mistake because it doesn’t allow for good tracking, so you won’t be able to know whether you’re progressing if a big number of reps was questionable.

3 – Uncontrolled descent

Performing the eccentric part of the exercise uncontrolled will take away half of the push-up’s benefits. Controlling your descent is not only safer but also eccentrically contracts the muscles, which is incredibly stimulating for hypertrophy.

This doesn’t mean your push-ups should be slow, but simply that they should be controlled.

4 – Cheating depth and lockouts

Cutting the range of motion whether it’s during the lockout or at the bottom isn’t the most effective way to train push-ups. This mistake is common when people perform push-ups quickly, and it’s hard to tell whether their elbows are fully locked out or their chest is close to the floor after every rep.

Source: Minna Hamalainen

Getting enough depth and locking the elbows out applies for every push-up repetition you perform, but is especially important on your last rep, as it is here where most people only perform half a rep by either dropping the knees down too early or not fully extending their arms..

5 – Too high or low hips

Your body should be in one straight line from your heels to your head when you perform push-ups. This is because you want to maximise the torque to the upper body and having your hips out of place basically halves the force needed.

Having your hips and butt too high or too low will make the exercise easier and thus less effective.

This is a very common mistake, especially with beginner athletes who lack the strength to perform push-ups.

6 – Overvaluing head position

Looking down or looking up is not going to magically massively change your biomechanics. Your neck should really just be in a comfortable position where you find you have the most strength.

7 – Letting fatigue break down technique

Push-ups require a great deal of rigidity and attention to multiple body segments, which you can easily forget about when you get closer to failure.

While it is tempting to let technique go out the window, you won’t be doing yourself any favour by continuing to perform push-ups with bad form.

8 – Overvaluing hand position

Where you place your hands will have an impact on which muscles you work most, so the answer to “where should I place my hands for push-ups?” will depend on your goals. A wider hand position targets mostly the chest, while a closer hand position will target the triceps more.

9 – Sliding hands and feet

Your hands and feet should really not move during the exercise, so find yourself a surface where you can do stable push-ups. When you are unstable your body decreases its voluntary force output, which will have a negative effect on the effectiveness of your training.

Watch the most common push-ups mistakes below (video contains swearing).

Read more: 10 Push Up Variations to Build Strength, Power and Muscle for CrossFit Athletes

While the addition faced a couple of hiccups on its first year, it was ultimately a success, with top athletes in three divisions competing live at the 2021 CrossFit Games.

Adaptive athletes didn’t just answer CrossFit’s call to take part – nearly 1,000 athletes signed up to the CrossFit Open – but proved they enrich the competition and deserve the same opportunities afforded to everyone else.

This year, CrossFit will not only keep all divisions but has expanded their competing opportunities, cleared up the inclusion criteria, and improved additional details on eligibility and groupings.

These are the major takeaways from CrossFit’s 2022 Adaptive Athlete Policy.

2022 CrossFit Adaptive Athlete Policy

All adaptive athletes training CrossFit are encouraged to take part in the CrossFit Open. New for this year is a second stage of competition for the top athletes in each division has been introduced.

It will serve as a qualification round for the CrossFit Games for three divisions and the test to crown the Fittest on Earth for the remaining five.

You can find the full 2022 CrossFit Adaptive Athlete Policy here.

Source: Photo courtesy of CrossFit Inc.

Read more: Dates for the 2022 CrossFit Open, Quarterfinals, Semifinals and CrossFit Games Announced

Adaptive divisions

The CrossFit Open includes 16 adaptive athlete divisions:

• Men and Women Adaptive: Upper Extremity
• Men and Women Adaptive: Lower Extremity
• Men and Women Adaptive: Neuromuscular
• Men and Women Adaptive: Vision
• Men and Women Adaptive: Seated Athletes With Hip Function
• Men and Women Adaptive: Seated Athletes Without Hip Function
• Men and Women Adaptive: Short Stature
• Men and Women Adaptive: Intellectual

To be able to compete in any of these categories, athletes have to prove a permanent impairment, have significant functional limitation(s), and meet the minimum impairment criteria.

People temporarily injured should not sign up as Adaptive athletes, as they don’t meet the inclusion criteria.

What has changed?

• New stages of competition
• New eligibility metrics
• New classifications
• No more sport classes

New stages of competition

After the CrossFit Open, the top 20 athletes in each Adaptive division will be invited to compete in a second stage.

This stage will serve as a Semifinal and CrossFit Games qualificator round for the Neuromuscular, Lower Extremity, and Upper Extremity divisions. The top 5 athletes in each of these divisions will then, once again, be invited to compete live at the 2022 CrossFit Games.

The Vision, Intellectual, Seated With Hip Function, Seated Without Hip Function, and Short Stature divisions will crown their Fittest athletes at the culmination of this second division.

This second stage of competition will run from Thursday, June 2 through Sunday, June 5, 2022.

Source: Courtesy of ATA

Note: there is a chance for this divisions to expand and be included in the CrossFit Games too if enough interest is shown.

New eligibility metrics

Acting on last season’s lessons learnt, CrossFit has clearly defined the eligibility metrics athletes need to meet to be able to participate in the Adaptive divisions.

The minimum-impairment criteria for most divisions  has been “adjusted to include specific, objective measurements indicating degrees of limb deficiency, range of movement, muscle power, and more,” CrossFit wrote.

Eligible impairments for competition in the adaptive divisions include the following:

1. Ataxia
2. Athetosis
3. Hypertonia
4. Impaired Muscle Power
5. Impaired Passive Range of Movement
6. Intellectual Disability
7. Leg Length Difference
8. Limb Deficiency
9. Short Stature
10. Vision Impairment

New classifications

Single-Limb Neuromuscular athletes will now compete under in the Neuromuscular Divisions. This includes athletes with a neuromuscular impairment that primarily affects a single limb (upper or lower extremity). Last year, these athletes were classified in the Upper Extremity or Lower Extremity Divisions.

Athletes with multiple extremity impairments, this is athletes with a combination of upper- and lower-limb impairments, will now compete in the Upper Extremity division.

People eligible for multiple divisions should choose the one that best represents their ability, so they compete amongst athletes with similar impairments and the competition remains fair.

No more sport classes

Sport classes were included under every division to assist with classification registration and data collection. CrossFit has now removed these to simplify the registration process.

Adaptive athletes season schedule

Source: Image courtesy of CrossFit Inc.

The 2022 CrossFit Open kicks off on February 24 and will run for three weeks. Registration for the global competition started today. Find out more about the CrossFit Open here.

Read more: Meme Page MakeWODsGreatAgain Sets Up Fundraiser for Adaptive Divisions Not Included in CrossFit Games

Adaptive Athlete Policy

All adaptive athletes are subject to CrossFit’s Rulebook and Drug Testing policy.

To participate in the CrossFit Open, athletes must be at least 14 years old as of July 14, 2022 and any athlete under the age of 18 must provide further parental consent. There are no age-group categories for the adaptive divisions.

Adaptive athletes are able to request personal movement standards modifications for all CrossFit Open workouts based on their impairment.

Read the full 2022 CrossFit Adaptive Athlete Policy here.

Find out more: What The New CrossFit Rulebook Means for Master, Teen, And Adaptive Athletes

Benchmark workout: Karen

150 wallballs for time
Weight: 9/6 kg
Target height: 3 m men / 2.7 m women

1. The Squat

Stand approximately 0,5 meter away from the wall with your feet shoulder width apart. Grab the medicine ball, keep your back straight and clean it into the front rack position. Hips needs to reach below the parallel position.

2. Open the hips

Keep your weight on the heels and start standing up: generate the power by driving your hips up.

3. The Throw

Within the momentum of driving and opening hips (up), throw the medicine ball towards the target. Aim to reach the full body extension. Use the force you generate with your glutes and hamstrings to accelerate the throw and to prevent arms from burning out.

4. Keep support

Hold the ball right in front of your face. Keep it in a support (front rack position) where your arms stay tight and under the ball. You’ll see a lot of competitors using their chins to help supporting/stabilizing it.

5. Accuracy

Keep the movement constant and accurate. Hitting the target high enough to make a rep and receiving the ball in the same distance (from the wall). Stepping back and forth to catch medicine balls is not efficient and throws you out of  consistency.

If you need a bigger training stimuli, incorporate wallballs into Chipper MetCons.

A Chipper workout from an Old Regionals:

EVENT 6:
For time:
50-calorie row
50 box jump overs, 24/18 in. (60/45 cm)
50 deadlifts, 180/120 lb. (81/54 kg)
50 wall-ball shots, 20/14 lb. (9/6 kg)
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump overs
50-calorie row

A former professional dancer, Brooke Ence made waves after qualifying for the 2015 Reebok CrossFit Games after just her second regional competition.

During her rookie appearance at the Games that year, she wowed the crowd with two first-place finishes (Snatch Speed Ladder and Clean and Jerk), ultimately finishing 14th overall.

BROOKE ENCE BEFORE CROSSFIT               

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WORKOUTS AND TRAINING TIPS FROM BROOKE ENCE

Brooke’s built a following for her reputation as an elite competitor and her passion for inspiring others to achieve their goals. Check out these workouts and training tips from her and update your performance both in and out of the Box. 

Build great abs

LEG DAY FINISHER

Grab a buddy and try this interval style Metcon to finish off your leg day the right way!

4 Rounds

• 30 Second Wall Sit w DBs 35/20lbs
• 20 DB Reverse Stepping Lunge
• 10 DB Thruster
• 10 Burpees

Rest 90 seconds between rounds.

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BROOKE ENCE – THE 1 1/4 FRONT SQUAT

The 1 1/4 is a killer way to build strength. This exercise will help with building positional strength, increase muscular tension and hypertrophy AND it will increase your rebound potential.

Performing this exercise at a controlled TEMPO : Hypertrophy , Positional Strength, Alignment.

Performing this exercise with SPEED: Increased rebound and elasticity directly transferring to the Clean, Snatch and Squat.

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ACCESSORY SESSION

Some rehab / accessory work to finish out session 1 yesterday

• 5 Rounds for Quality: BAREFOOT 
• 10 DB OH Cossack Squats
• 50ft Duck Wall
• 10 alternating single leg deck squats
• 10 wall squats ( not pictured ) 

Give it a go and let us know how you got on.

Improve your Running

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BROOKE ENCE – BUTT AND CORE WORKOUT

Butt stuff + Core – Talking “ 1 1/4” reps … you probably see these mostly during back squats and front squats but you can incorporate this type of movement into most exercises you see in the gym. More time under tension = stronger/ bigger muscle belly

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BROOKE ENCE’S FAVOURITE SQUAT WARM UP

My favourite SQUAT warmup:

• Squat down below parallel and perform 10 external/ internal rotations each leg.
• You can use your hand to apply pressure on your knee during the external rotation.

GOAL?? Try and stay in the squat and continue to sink deeper into your hip and ankle flexion without standing up.

Next: perform 10 thoracic rotations in each direction.

Reach toward the ceiling and then take that same elbow and try to touch the floor with it. The goal here is to start the warm-up and stay in your squat position until all reps are completed, after your very last thoracic rotation.

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BROOKE ENCE WORKOUT

Goblet squat jumps

Dumbbell Speed reverse lunge

Seated good morning with tempo

Flute bridge with tempo

Lateral monster walks

:30/:30 for 5 rounds of each:

• Burpee
• Wallball
• Double under
• Row                     

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CONDITIONING WORKOUT

10min AMRAP of:

• 7 t2b
• 7 hspu
• 7 pull up
• 7 ring dip 

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Best Lessons for Beginners

TEMPO RING DIPS

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OLYMPIC WEIGHTLIFTING SESSION AND WORKOUT

• 3 position Power Clean
• 3×2 – 50/55/60 %

Rest :90 between

• 3 position Clean Pull
• 3×2 – 65/70/75 %

Rest :90 between

Metcon:

7 rounds of:

• 7 hang squat cleans 115/75#
• 7 burpee over bar
• Assault bike 10/6 cal            

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PULL UP PROGRESSION

Ideal progression of the pull up:

• Assisted strict pull up
• Unassisted strict pull up

Then we add some “High Skill” progression of the pull up :

• Kipping pull up
• Butterfly pull up

Here is the thing about CrossFit, we have so many progressions and substitutions for both basic and high skill movements. I believe it is important to stress the basics and never hold someone back from a skill they really want to learn and perfect. No, crossfit is not all about kipping; yes we preach that “functional movements performed at high Intensity” is the quickest way to results.

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However, there is always a bigger plan in mind than just the metabolic conditioning that you might see people posting.

Check out these Functional Bodybuilding Abs Exercises to Build Powerful Core Strength.

Not only does your staff help deliver your mission, they’re full of their own ideas, feedback, and strengths.

Establishing a solid connection with your staff, and helping to develop them in many areas, will not only make them happier but take your gym to the next level. These tips should help you on your way.

10 Staff development tips

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**All tips from CrossFit’s Affiliate Playbook**

1. Know that your business, and you personally, cannot succeed without your staff succeeding.
2. Get to know your staff members as people.
3. Be vulnerable. If you bring your full self to work, open up about your life, and aren’t afraid to show your strength and weaknesses, you’ll encourage your staff to do the same.
4. Se aside at least one hour each quarter for a one-on-one development conversation with each member of your team. Use this time to discuss their performance, goals, and future at the affiliate. Be sure to take notes you can reference down the line.
5. Give direct feedback in real time. Make sure you are fiving feedback on great performance as well as poor performance, using specific examples. When you point out poor performance, always provide suggestions for improvement.
6. Create a team. A collection of individuals will remain just that until you make an effort to bring them together as one unit, one team. Bring the full team together to discuss the business on a monthly basis and for bonding activities every one to three months.
7. Make sure every employee knows and truly believes in the values of the business. One great way to do this is to integrate your core values into everything you do.
8. Identify everyone’s strengths and give them an opportunity to put those to work and really shine – inside and outside the bounds of their role.
9. Publicly celebrate success. When an employee does something exceptional, make sure you call this out and celebrate it with the team.
10. For the members of your team who supervise other employees, be sure to invest time and energy in developing their leadership skills. Your job is to guide and empower them to build those skills and develop confidence as a leader.

What other development tips would you add?

Read more: Learn from Adam Neiffer, Coach to Justin Medeiros and Much More

A former professional dancer, Brooke Ence made waves after qualifying for the 2015 Reebok CrossFit Games after just her second regional competition.

During her rookie appearance at the Games that year, she wowed the crowd with two first-place finishes (Snatch Speed Ladder and Clean and Jerk), ultimately finishing 14th overall.

BROOKE ENCE BEFORE CROSSFIT               

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WORKOUTS AND TRAINING TIPS FROM BROOKE ENCE

Brooke’s built a following for her reputation as an elite competitor and her passion for inspiring others to achieve their goals. Check out these workouts and training tips from her and update your performance both in and out of the Box. 

Build great abs

LEG DAY FINISHER

Grab a buddy and try this interval style Metcon to finish off your leg day the right way!

4 Rounds

• 30 Second Wall Sit w DBs 35/20lbs
• 20 DB Reverse Stepping Lunge
• 10 DB Thruster
• 10 Burpees

Rest 90 seconds between rounds.

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BROOKE ENCE – THE 1 1/4 FRONT SQUAT

The 1 1/4 is a killer way to build strength. This exercise will help with building positional strength, increase muscular tension and hypertrophy AND it will increase your rebound potential.

Performing this exercise at a controlled TEMPO : Hypertrophy , Positional Strength, Alignment.

Performing this exercise with SPEED: Increased rebound and elasticity directly transferring to the Clean, Snatch and Squat.

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ACCESSORY SESSION

Some rehab / accessory work to finish out session 1 yesterday

• 5 Rounds for Quality: BAREFOOT 
• 10 DB OH Cossack Squats
• 50ft Duck Wall
• 10 alternating single leg deck squats
• 10 wall squats ( not pictured ) 

Give it a go and let us know how you got on.

Improve your Running

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BROOKE ENCE – BUTT AND CORE WORKOUT

Butt stuff + Core – Talking “ 1 1/4” reps … you probably see these mostly during back squats and front squats but you can incorporate this type of movement into most exercises you see in the gym. More time under tension = stronger/ bigger muscle belly

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BROOKE ENCE’S FAVOURITE SQUAT WARM UP

My favourite SQUAT warmup:

• Squat down below parallel and perform 10 external/ internal rotations each leg.
• You can use your hand to apply pressure on your knee during the external rotation.

GOAL?? Try and stay in the squat and continue to sink deeper into your hip and ankle flexion without standing up.

Next: perform 10 thoracic rotations in each direction.

Reach toward the ceiling and then take that same elbow and try to touch the floor with it. The goal here is to start the warm-up and stay in your squat position until all reps are completed, after your very last thoracic rotation.

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BROOKE ENCE WORKOUT

Goblet squat jumps

Dumbbell Speed reverse lunge

Seated good morning with tempo

Flute bridge with tempo

Lateral monster walks

:30/:30 for 5 rounds of each:

• Burpee
• Wallball
• Double under
• Row                     

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CONDITIONING WORKOUT

10min AMRAP of:

• 7 t2b
• 7 hspu
• 7 pull up
• 7 ring dip 

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Best Lessons for Beginners

TEMPO RING DIPS

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OLYMPIC WEIGHTLIFTING SESSION AND WORKOUT

• 3 position Power Clean
• 3×2 – 50/55/60 %

Rest :90 between

• 3 position Clean Pull
• 3×2 – 65/70/75 %

Rest :90 between

Metcon:

7 rounds of:

• 7 hang squat cleans 115/75#
• 7 burpee over bar
• Assault bike 10/6 cal            

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PULL UP PROGRESSION

Ideal progression of the pull up:

• Assisted strict pull up
• Unassisted strict pull up

Then we add some “High Skill” progression of the pull up :

• Kipping pull up
• Butterfly pull up

Here is the thing about CrossFit, we have so many progressions and substitutions for both basic and high skill movements. I believe it is important to stress the basics and never hold someone back from a skill they really want to learn and perfect. No, crossfit is not all about kipping; yes we preach that “functional movements performed at high Intensity” is the quickest way to results.

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However, there is always a bigger plan in mind than just the metabolic conditioning that you might see people posting.

Check out these Functional Bodybuilding Abs Exercises to Build Powerful Core Strength.

Drills to Improve Olympic Weightlifting Technique

Floor to below knee

Start off using a simple PVC pipe (referred to in the rest of the article as bar). Lower the bar to the initial Clean or Snatch position between your ankles and the middle of your shins, then bring it to just below your knees.

Your upper body remains in the same position, and all that happens is your knees will clear back and push your hips upwards. Keep the bar close to your shins at all times and try this drill for 5-10 reps.

What this drill will help you do is push your knees back. Even without weight you should feel your hamstrings working.

Below the knee to hip

Start with the bar from below the knee and bring it to your hips. This is where many people lose feel of the bar, especially during the Snatch.

Your knees should clear back as you go past them and then reciprocate forward. This drill will improve your knee movement, especially as you get into heavy weights. Perform 5-10 reps.

Hip to snatch

Start with the bar by your hips, then bend your knees slightly and lift the bar, catching it in a full snatch. Perform 5-10 reps.

Source: Courtesy of CrossFit Inc.

Drills to Improve Olympic Weightlifting Technique with Bands

Once you’ve practiced the knee movement, how to get into the hip, and even how to catch the snatch, it’s time to feel the catch. The following three exercises are performed with a band.

Banded snatch press in a hole

Start squatting with the bar behind your shoulders, a band attached to either end of the bar and your feet over the middle of the band. Then press the bar overhead while you remain in the deep squat. Your feet should remain in a squat stance.

The tension becomes greater at the top, but shouldn’t be much at the bottom when the bar is resting on the shoulders.

This Olympic weightlifting drill with a band will create some tension without the need for weights. It will also get you to feel the press you need to perform as you get into the catch position in the Snatch and enhance your ability to receive the Snatch in the deep catch.

Perform 5-10 reps.

Banded overhead squat

With the band in the same position as the banded snatch press, bring the bar overhead and perform a full overhead squat. Perform 5-10 reps.

These two exercises are especially useful for athletes who struggle to press an empty bar, says Miller, as the load is lightened with a band, but the tension is increased.

Pull below the knee to hip with band

With your feet still on top of the band and both ends of the band attached to either side of your PVC pipe, perform exercise 2 again: pull below the hip to knee.

You should start with the bar below the knee where there is no tension and bring it to the hips. The resistance will encourage you to bring your chest forward a little.

The final drill is intended to provide a lot of tension to the hips. This drill will help you prevent your chest going too far behind from the bar and instead encourage it to stay forward while the bar is by the hip.

This in turn will help you understand what it feels like to be more vertical towards the finish of the Snatch or Clean.

Perform 5-10 reps.

Conclusion

Use these Olympic Weightlifting drills in your warm-ups before you get into Snatch or Clean workouts. The whole purpose of these drills is to feel the body parts and activations you’ll need during lifting.

Read more: 7 Best Snatch Accessory Exercises Every Athlete Needs to Use

It is performed with your body almost parallel to the ground and your forearms and toes supporting the weight of your body, which should form a straight line.

Most people new to fitness can hold a plank from 10 to 20 seconds, with more experienced athletes advancing to being able to hold this position for a couple of minutes at a time. This is impressive at first sight but should not be what you aim for when you consider that, for many, form breaks down very early on.

“The midline stability gain from training this movement will have a big carryover to your strength training,” says Daniel Vadnal, an international calisthenics expert.

“Unfortunately, like most exercises, it’s easy to cheat and, as a result, it reduces the effectiveness of the exercise,” he continues.

Avoiding these common plank mistakes will mean you’re not wasting your time with inefficient training, you’re doing the exercise safely, and you get the biggest strength benefits from the plank hold.

Everyone should aim to master the front plank.

10 most common plank mistakes

1 – Long holds

Many people think the longer you hold a plank, the better, but this isn’t necessarily the case, especially when form is poor and effort minimal.

“Working at such low intensity is a waste of time and training with a mindless approach will not create the results that we want,” says Vadnal.

How to fix it:

If you’re holding planks for longer than a minute, make sure you correct your technique for every second of that minute. Correcting your technique will increase the intensity of the exercise, meaning you’re unlikely to continue to hold the plank for that long.

2 – Arched lower back

An incredibly common plank mistake is to see athletes holding the exercise with an arched back. This will prevent your anterior core muscles to be recruited properly, with your lower back muscles working to stabilise the spine instead.

“This definitely isn’t a useful activation strategy for midline stability when we do our general strength training,” says Vadnal. This small compensation makes the plank feel easier and drops the intensity, he explains.

How to fix it:

Tighten your core and ensure your back isn’t round, mimicking the hollow hold. It can be useful to perform planks in front of a mirror or to video yourself to see what’s going on with your lower back.

3 – Hips too high

This is another way to make the plank hold feel easier and simply isn’t the most effective way to train.

How to fix it:

Brace your core with a straight body and, just like above, get feedback as to what your midline is up to.

4 – Flared elbows

It is common for athletes to hold a plank with flared elbows, but to make the plank more challenging, you should avoid this mistake.

How to fix it:

Bring your elbows in, ensuring your forearms are parallel to each other and to your body.

5 – Shallow breathing

“Shallow breathing doesn’t allow the core muscles to fully activate,” says Vadnal, but this isn’t as efficient as taking full breaths. Because the plank hold is a bracing exercise, you shouldn’t hold your breath for extended periods of time either.

How to fix it:

Pay attention to your breathing and take complete, full breaths during your plank sets.

6 – Shrugged shoulders

Shrugging your shoulders towards your ears is poor technique and a plank mistake you should fix. Is common for people to have strong upper traps, but you also want to address mid-back strength.

How to fix it:

Relax your shoulders and place your elbows right under them.

7 – Excessive hunching of the upper back

Your upper back positioning is important, especially if you spend a lot of time sitting (probably hunched over). This is because planks can help you relax the tension and strengthen the area, but only if you do them right.

How to fix it:

Release the tension and bring your back to a neutral position. While your back should be active, it should sit in a neutral position. Again, visual feedback here can be very helpful.

8 – Lazy scapula

Retracting your scapula doesn’t encourage strengthening of the shoulder stabilisers, explains Vadnal. This version of the plank does little to train our weaknesses and make us stronger.

How to fix it:

Ensure your scapula isn’t sinking but activating the upper back. The same cues as above apply.

9 – Bent and/or wide legs

Bent legs reduce full body tension and stability, which in turn makes plank holds less effective. Additionally, this plank mistake has an effect on the upper body, as it encourages the lower back and the shoulders to relax.

“Although it doesn’t seem important, bending the legs has a global impact on the plank form,” says Vadnal.

The second of these lower-body plank mistakes is placing your legs too wide. If you straddle your legs during your plank hold, the place of support is wider, thus making the exercise easier.

How to fix it:

Ensure your legs are straight throughout your plank holds and your feet are about hip width apart.

10 – Wrong neck positioning

Your head is heavy and thus an important part of the plank hold. Dropping your neck down and resting it on your hands takes away a significant part of the challenge, which makes planks less effective.

It’s the same for athletes who drop their neck and then lift their forehead, in a hunched over position. Out of all plank mistakes, this is the one you see all the time, says Vadnal.

“If you just aim for good technique in the plank, the neck muscles will strengthen overtime,” he continues.

How to fix it:

Only hold the plank until your technique begins to break down. Your neck muscles will strengthen automatically but you should be aware of your neck’s position throughout this exercise.

Read more: 17 Best Plank Abs Exercises you can do at Home to Build a Strong and Toned Core

Watch the 10 most common plank mistakes

If you’d like to see a visual representation of these 10 plank mistakes watch the video below:

The correct plank hold techniques are recapped at the end.

Read more: 5 Core and Abdominal Workouts to Strengthen Your Midline

First of all, it is important to clarify what teenage athletes mean in this article. For that, we will take into consideration what the CrossFit Games understands as a teen athlete.

For the remainder of this article, a teenage athlete is a person between the ages of 14-17. Therefore, if you are 13 years old, you are technically a teenager, but there is a huge gap in strength and mobility between a 13-year-old and a 17-year-old athlete.

The same can be said for those who are 18 and 19 years old. You are in your teens, but you have developed your strength to a level that is comparable with more experienced athletes, hence you are seen as an elite athlete, instead of a teenage one.

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That is not to say that a 13-year-old or younger person should stay away from CrossFit or other forms of strength training. With proper coaching, any kind of physical activity will have a positive impact on one’s life.

Now that this is out of the way, let’s take a look at some important points when choosing CrossFit workouts for teenage athletes.

Is CrossFit Good for Teenagers?

Yes. CrossFit will help develop the strength and coordination of a young athlete’s. Some of the best athletes in CrossFit started the sport to complement other skills. Lazar Dukic and his brother Luka started CrossFit to help with water polo and basketball, respectively. Justin Medeiros, 2021 Fittest Man on Earth, began CrossFit to improve his skills as a wrestler and football player.

Check out Justin Medeiros Before CrossFit.

However, as a young athlete, you should not start aiming for muscle-up or handstand push-ups. Those are advanced movements and should only be introduced after some time training the basics.

Read More: 6 Functional Movement Patterns Every Beginner Needs to Master

When you start training judo, for example, you don’t go fight a black belt straight away. When you begin shooting hoops at a basketball court, you don’t stay under the ring fighting for a rebound on your first day.

The same mentality should be applied to CrossFit and strength training programs. Start with the basics, have a coach on your side and follow a program designed specifically for you.

You can check out CrossFit’s Journal article titled ‘Strength Training and The Young Athlete’ for more information.

How Often Should You Train?

How often to train, how many sets, which exercises. Those questions are impossible to explain here and there is only one person who can tell you the answer: your coach.

As mentioned before, a coach supervising a teenage athlete will do wonders and it is the coach’s responsibility to know what to do next, how far to push, which exercises to perform.

”When you are programming for teenagers online you have to take into account a very wide range in strength and technique. I love programming EMOM’s for Olympic weightlifting and gymnastics,” coach Eggert Ollafson from Age Group Academy told BOXROX.

“Kids and teenagers need more reps to become technically efficient,” he says. “Their motor patterns aren’t as refined as adults and their bodies are constantly changing. So I would argue that EMOMs are the by far best tool for teenagers to improve in CrossFit to improve technique and capacity.”

CrossFit Workouts for Teenagers

The following 2 workouts were created by coach Eggert Ólafsson specifically for young athletes.

CrossFit Workouts for Teenagers – Weightlifting

EMOM 8-12 minutes:

• Snatch Pull + Hang Snatch + Snatch

Start at 65% body weight and increase weight only if the last rep was good.

Coach Ólafsson stresses that the athlete should not do touch and go reps. “Control the bar, no rushing.”

CrossFit Workouts for Teenagers – Gymnastics

EMOM 8-12 minutes:

• 45 seconds row (70% effort)
• 30 seconds toes-to-bar

This exercise will work on your gripping skills as well as your endurance and gymnastics. “If you can’t reach the bar [with your feet on toes-to-bar], go as high as you can while keeping a good rhythm,” Ólafsson told BOXROX.

For advanced athletes, the aim is to do the toes-to-bar unbroken.

Source: Courtesy of CrossFit Inc.

The following CrossFit workouts for teenagers were based on the information given by coach Eggert Ólafsson and the CrossFit Games workouts designed for teens.

CrossFit Workouts for Teenagers – AMRAP for Quality

AMRAP in 7 minutes:

• Burpees

This workout was first introduced in 2012 as the first Open event. According to CrossFit HQ, beginners should have less than 80 reps at the end of the 7-minute mark and intermediate athletes would get between 81-110 reps.

CrossFit Workouts for Teenagers – Cindy

AMRAP in 20 minutes:

• 5 pull-ups
• 10 push-ups
• 15 air squats

Pull-ups are a bit more difficult exercise for inexperienced athletes. As always, make sure you are keeping proper form and have a coach next to you.

“8-12 strict pull-ups is my rule of thumb before kipping or chest-to-bar pull-ups are introduced,” said coach Robin Lyons from Opex Fitness.

If 20 minutes is too long, you may adapt to your needs.

CrossFit Workouts for Teenagers – Open 20.2

AMRAP in 20 minutes:

• 4 Dumbbell thrusters
• 6 toes-to-bar
• 24 double-unders

This Open workout from 2020 utilises 50/35 lb dumbbells for the exercise, but you can scale it down to 35/20lb.

As coach Ólafsson said, athletes should aim to reach their legs as high as possible if they can’t reach the bar.

Double-unders are a staple on CrossFit and a good coordination and endurance exercise that most young athletes should be able to perform with proper technique.

A former professional dancer, Brooke Ence made waves after qualifying for the 2015 Reebok CrossFit Games after just her second regional competition. During her rookie appearance at the Games that year, she wowed the crowd with two first-place finishes (Snatch Speed Ladder and Clean and Jerk), ultimately finishing 14th overall.

BROOKE ENCE BEFORE CROSSFIT               

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WORKOUTS AND TRAINING TIPS FROM BROOKE ENCE

Brooke’s built a following for her reputation as an elite competitor and her passion for inspiring others to achieve their goals. Check out these workouts and training tips from her and update your performance both in and out of the Box. 

LEG DAY FINISHER

Grab a buddy and try this interval style Metcon to finish off your leg day the right way!

4 Rounds

• 30 Second Wall Sit w DBs 35/20lbs
• 20 DB Reverse Stepping Lunge
• 10 DB Thruster
• 10 Burpees

Rest 90 seconds between rounds.

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BROOKE ENCE – THE 1 1/4 FRONT SQUAT

The 1 1/4 is a killer way to build strength. This exercise will help with building positional strength, increase muscular tension and hypertrophy AND it will increase your rebound potential.

Performing this exercise at a controlled TEMPO : Hypertrophy , Positional Strength, Alignment.

Performing this exercise with SPEED: Increased rebound and elasticity directly transferring to the Clean, Snatch and Squat.

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ACCESSORY SESSION

Some rehab / accessory work to finish out session 1 yesterday

• 5 Rounds for Quality: BAREFOOT 
• 10 DB OH Cossack Squats
• 50ft Duck Wall
• 10 alternating single leg deck squats
• 10 wall squats ( not pictured ) 

Give it a go and let us know how you got on.

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BROOKE ENCE – BUTT AND CORE WORKOUT

Butt stuff + Core – Talking “ 1 1/4” reps … you probably see these mostly during back squats and front squats but you can incorporate this type of movement into most exercises you see in the gym. More time under tension = stronger/ bigger muscle belly

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BROOKE ENCE’S FAVOURITE SQUAT WARM UP

My favourite SQUAT warmup:

• Squat down below parallel and perform 10 external/ internal rotations each leg.
• You can use your hand to apply pressure on your knee during the external rotation.

GOAL?? Try and stay in the squat and continue to sink deeper into your hip and ankle flexion without standing up.

Next: perform 10 thoracic rotations in each direction.

Reach toward the ceiling and then take that same elbow and try to touch the floor with it. The goal here is to start the warm-up and stay in your squat position until all reps are completed, after your very last thoracic rotation.

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BROOKE ENCE WORKOUT

Goblet squat jumps

Dumbbell Speed reverse lunge

Seated good morning with tempo

Flute bridge with tempo

Lateral monster walks

:30/:30 for 5 rounds of each:

• Burpee
• Wallball
• Double under
• Row                     

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CONDITIONING WORKOUT

10min AMRAP of:

• 7 t2b
• 7 hspu
• 7 pull up
• 7 ring dip 

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TEMPO RING DIPS

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OLYMPIC WEIGHTLIFTING SESSION AND WORKOUT

• 3 position Power Clean
• 3×2 – 50/55/60 %

Rest :90 between

• 3 position Clean Pull
• 3×2 – 65/70/75 %

Rest :90 between

Metcon:

7 rounds of:

• 7 hang squat cleans 115/75#
• 7 burpee over bar
• Assault bike 10/6 cal            

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PULL UP PROGRESSION

Ideal progression of the pull up:

• Assisted strict pull up
• Unassisted strict pull up

Then we add some “High Skill” progression of the pull up :

• Kipping pull up
• Butterfly pull up

Here is the thing about CrossFit, we have so many progressions and substitutions for both basic and high skill movements. I believe it is important to stress the basics and never hold someone back from a skill they really want to learn and perfect. No, crossfit is not all about kipping; yes we preach that “functional movements performed at high Intensity” is the quickest way to results.

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A post shared by brookeence (@brookeence)

However, there is always a bigger plan in mind than just the metabolic conditioning that you might see people posting.

Check out these Functional Bodybuilding Abs Exercises to Build Powerful Core Strength.

The Bench Press is a classic and popular chest exercise and, as such, people add it to their training routine thinking it’s simple and straightforward. But there are many aspects to the bench press you should be aware of.

The bench press is effective, but only when performed correctly.

The exercise is used by many to tone the upper body, from the pecs to the arms and shoulders. There are many benefits to the bench press that go past aesthetic reasons: functional and stable shoulders, and frontal pulling and pressing training are only two.

You have probably seen someone making one of the following biggest bench press mistakes during your time in the gym. Maybe even you have been the clueless one without the tools to know how to fix your movement.

Get the most out of your training by learning how to avoid these 12 biggest bench press mistakes.

12 biggest bench press mistakes

1 – Going too heavy

The biggest and most common bench press mistake people make is going too heavy. Adding too much weight onto the bar will not only increase the chances of a nasty accident but also means you’re unlikely to hit the full range of motion of the exercise.

How to avoid it: leave your ego outside and lift a manageable weight, one that you can move with proper form without the assistance of a spotter.

2 – Flaring elbows out at 90° angles

Theoretically, flaring your elbows out does increase the tension on the pecs, achieving a larger range of motion, says fitness author and coach, Sean Nalewanyj. In practice however, doing this will increase the stress on the shoulder joints, especially as you add weight to your bench press, he says.

How to avoid it: tuck your elbows in slightly during the exercise.

3 – Bending wrists backwards

Bending your wrists puts a lot of stress on your wrist joints while also being a less effective lift.

How to avoid it: protect your wrists by ensuring you keep them nice and straight, in a neutral position. Positioning the bar lower part of your palm, rather than higher up towards your fingers, is a good tip to avoid this bench press mistake.

4 – Improper grip width

While variations of the bench press include the close grip bench press and wide grip bench press, these are variations, there to fulfil a different purpose. The provide different movement patterns and work different muscles.

Your ideal grip width does depend on your body’s structure, but you should generally aim for a width that causes your forearms to be vertical at the very bottom of the lift with your wrists and elbows directly stacked on top of each other.

How to avoid it: film yourself to see where you’re at and make adjustments accordingly.

5 – Lowering bar too high up on chest

The proper technique during the bench press will automatically avoid this mistake, but if you’re correcting faults then watch out for this one. Lowering the bar to your neck area can place unnecessary stress on the shoulders and can be dangerous once you progress onto heavier loads.

How to avoid it: keep elbows slightly tucked in and lower the bar to your mid to lower chest area.

6 – Bench pressing with a flat upper back

Your upper back shouldn’t be flat, instead you want to pinch your shoulder blades and drive them back into the bench. Performing a bench press with a flat upper back increases the stress in your shoulder joints as they lose contact with the bench.

How to avoid it: squeeze your shoulders together. A small arch in your lower back should also help here.

7 – Raising butt off the bench

This is a common bench pressing mistake, where people lift their glutes as they press the bar back up. This will technically help you lift the bar, but it’s not the most effective way to target your upper-body muscles.  

How to avoid it: keep your glutes tight and glued to the bench throughout the rep.

8 – Not keeping the feet grounded

Not having a solid base with the feet as you lift will put you in an unstable position and decrease your strength, as you can’t get the force from driving the feet into the ground.

How to avoid it: position your feet right below your knees and drive them solidly into the ground as you perform each rep. If putting your feet further back feels more comfortable that’s okay so long as you ensure your heels don’t come off the ground.

9 – Pressing with a thumbless grip

Using your thumb will not only help you maintain a neutral wrist position, but also decrease the chances of you losing the bar in the middle of a set and injuring yourself.

How to avoid it: wrap your entire thumb around the bar.

10 – Bounding bar off the chest

If you need momentum to lift the bar again, this is a sign that you’re going too heavy. Bouncing is unacceptable in weightlifting anyway and it’s also inefficient, because using momentum reduces the tension that you can produce.

How to avoid it: lower the bar under control, you can touch your chest slightly without bouncing, and then press the bar back up without using outside momentum.

11 – Heavy bench pressing without a spotter

Source: Photo courtesy of CrossFit Inc.

The day will come when you’ll want to test your 1RM Bench Press. This is exciting, but you’ll need a spotter at hand if you think about maxing out and trying lower reps closer to failure.

How to avoid it: if you know a heavy bench press day is coming, always have a spotter there just in case.

12 – Moving the neck and head  

Raising your head to watch the bar as it comes down, pressing the head backwards, or moving the neck from side to side can increase the strain on your neck and will probably lead to injury.

How to avoid it: keep the neck tight but in a neutral position throughout the movement.

WATCH: The 12 Biggest Bench Press Mistakes

Would you prefer to watch the 12 biggest bench press mistakes? Just click play below.

We have included full Scaled and Beginner options so that every workout is open to every athlete that wants to try it. 

Firstly, brush up on your technique with two of the most common chest exercises. 

BENCH PRESS TECHNIQUE

Why: The bench press is a powerlifting movement to increase upper body brute transverse (horizontal) pressing strength. It’s an accessible movement because it’s easy to learn (not highly complex) and requires minimal and affordable equipment. In the bench press, you primarily build the musculature in your chest, but you also increase strength in your shoulders and triceps. And as you build up your bench press your overhead press (strict press, push press, and jerk) numbers go up.

Source: Photo courtesy of CrossFit Inc.

Set-Up: Start with your hands slightly wider than shoulder-width. Begin the movement with your arms extended and the barbell over your chest. Shoulders are in contact with the bench.

Execution: Brace your core and tighten your glutes. Bring the bar down to your chest with control. The bar touches the bottom of your chest. Your elbows reach toward your hips as you lower the bar. Keep your forearms vertical. To complete the movement, press to full arm extension.

Points of Performance: To get a “good rep,” ensure the following:
– You start and finish with full arm extension
– You touch the barbell to your chest

Pro-Tip: Your feet are the foundation of the bench press. Push your whole foot flat on the floor during the movement to create tension in the lower body. The more tension you can create, the more effective your bench press will be.

PUSH UP TECHNIQUE

Why: The push-up (along with the air squat, burpee, and sit-up) is one of the most effective, simplest bodyweight movements you can perform. You’ll build upper body strength and core strength, and you’ll also build the necessary strength and stability to perform more challenging pushing movements like handstand push-ups.

Set-Up: Start in a plank position with your arms fully extended. Your hands should be on the ground and shoulder-width apart. Your legs should be straight with only the balls of your feet on the ground. Brace the core and keep the body rigid.

Execution: Lower your chest and thighs to the ground. Keep your elbows in close to your body. To complete the movement, press to reach full arm extension.

Points of Performance: To get a “good rep,” ensure the following:
– You start and finish the movement with both arms fully extended
– Your chest and thighs touch the ground at the same time—no “worming”
– If the workout calls for a hand-release push-up, both hands must leave the ground while at the bottom of each rep before pressing up

Pro-Tip: For WODs with high-volume push-ups (like the benchmark WOD “Angie”) keep the sets small. Big sets of push-ups can make you hit a wall early, making it difficult to complete the reps.

1. LYNNE

As Many Repetitions as Possible in 5 Rounds of:
Max Bench Press (bodyweight)
Max Pull-Ups
Perform As Many Repetitions as Possible (AMRAP), unbroken, of Bench Press. Rest as needed before completing as many Pull-Ups as possible, unbroken. Continue in this manner for 5 rounds.

Score is the total cumulative number of repetitions of Bench Press and Pull-Ups across all 5 rounds of the workout.

Scaling
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option
5 rounds for max reps of:
¾-body-weight bench presses
Pull-ups

Beginner Option
5 rounds for max reps of:
Push-ups
Ring rows

Good Scores for “Lynne”
– Beginner: <100 reps
– Intermediate: 125-225 reps
– Advanced: 250-350 reps
– Elite: 400+ reps

2. JBO

AMRAP in 28 minutes
9 Overhead Squats (115/75 lb)
1 Legless Rope Climb (15 ft rope, from seated position)
12 Bench Presses (115/75 lb)
Scaling
This is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb.

Intermediate Option
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb
12 bench presses

Men: 95-lb. OHS and bench, 15-ft. rope
Women: 65-lb. OHS and bench, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 20 minutes of:
9 overhead squats
1 rope climb, lying to standing
12 bench presses

Men: 45-lb. OHS and bench
Women: 35-lb. OHS and bench

3. AMRAP Chest Workouts – MITCHELL

With a Running Clock
12-10-8-6-4 Reps of:
Bench Presses (increase weight each round)
Pull-Ups
Then, AMRAP in 20 minutes of:
20 calorie Ski Erg
20 meter Sled Push
20 calorie Row
20 meter Sled Push
Mitchell consists of 2 parts that you should complete one after another.

Part a) is a pure strength circuit that includes Bench Press and Pull-Ups. Start with 12 Bench Press followed by 12 Pull-Ups, and reduce the reps by 2 each round. While you decrease in reps, you should increase the weight for Bench Press each round.

Pick a weight that allows you to complete all reps unbroken with good form. There should be little to no rest between transitions. After each round, rest for 2-3 minutes.

Part b) is a 20-minute AMRAP that includes Ski Erg, Sled Push, and Rowing. For the Sled, pick a weight that allows you to push the entire distance without resting.

Score is the total number of rounds and repetitions completed in the 20-minute AMRAP.

Scaling Options: Decrease the reps of part a) by half and by doing Ring Rows instead of Pull-Ups for part b), decrease from 20 to 10 minutes.

3. AMRAP Chest Workouts – CINDY

AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.

Score is the total number of rounds and reps completed before the 20-minute clock stops.

Good Scores for “Cindy”
– Beginner: 11-12 rounds
– Intermediate: 13-17 rounds
– Advanced: 19-22 rounds
– Elite: 24+ rounds

Tips and Strategy

Since this WOD is 20 minutes, you’ll need to be at a steady pace throughout most of the workout – a fast pace out of the gate will hurt your score. Figure out how long it takes you to comfortably do a single round, then try to hold that pace the entire time. What was comfortable at the beginning will get very uncomfortable about half way through. During the air squats, relax your upper body and hands as much as possible. Use those 15 reps as recovery. But when you see that you have 3 minutes left, put your foot on the gas pedal and go!

Intended Stimulus

By the end of this WOD, you should be wondering what happened to your arms. This lengthy workout is a grind, so stay around 80-85% of your max pace. The only rest you should take is during the 15 air squats. Put your head down and do work for 20 minutes.

Scaling Options

If Rx pull-ups or Rx push-ups aren’t something you can do yet, choose a challenging scale that still allows you to reach full range of motion (see: Push-Up Scaling | Pull-Up Scaling). Pull-ups where the chin never actually makes it over the bar or push-ups where the chest never touches the ground will not help you get any closer to an Rx pull-up or push-up. Full range of motion movement is better.

Beginner

5 Ring Rows
10 Incline Box/Bench Push-Ups
15 Air Squats

4. AMRAP Chest Workouts – THE CHIEF

Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Score

– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*
– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

Good Scores for “The Chief”

– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28+ rounds

*For the ‘official’ scoring method, @beyondthewhiteboard shared how they calculate and compare scores by converting each round’s score to a fraction. For example: 1 round = (3/3 PC’s + 6/6 PU’s + 9/9 Squats)/3. If you got 2 rounds on the first cycle, but on cycle 2 you only got through 1 round + (3/3 PC’s + 6/6 PU’s + 4/9 Squats)/3, you did 1.815 rounds for the second cycle. Total score would be sum of the scores from each AMRAP.

Tips and Strategy

Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1. Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down.

If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.

Intended Stimulus

“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.

Scaling Options

“The Chief” is meant to be performed fast. This WOD has built-in rest so athletes can push hard during the work phase. The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.

Beginner

Five 3-Minute AMRAPs in 19 minutes
3 Power Cleans (75/55 lb)
6 Incline Push-Ups
9 Air Squats

Rest 1 minute. Repeat 5 times.

5. AMRAP Chest Workouts – GEORGIE

AMRAP in 21 minutes
7 Burpees
11 Push-Ups
22 Kettlebell Swings (54/35 lb)
Buy-in: 65 Sit-Ups
On a 21-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the number of rounds and reps completed (including Sit-Ups) before the 21-minute clock stops.

Tips and Strategy

The greatest challenge of this workout is managing the muscular fatigue the athlete will endure with two back-to-back upper-body pushing movements: Burpees then Push-Ups. Use the hips and core as much as possible during the Burpees (save the arms!) and break the Push-Ups up into small sets from the beginning.

Intended Stimulus

“Georgie” should be light and moderately fast. The Kettlebell Swings should be light enough to go unbroken for every round. The swings should also provide the athlete with enough upper-body recovery time so he/she can keep a strong pace during the Burpees and Push-Ups. Remember: The pace should increase as the clock ticks on, not decrease. Find a way to pick up the pace in the last few minutes of this Memorial WOD.

Scaling Options

Scale the Push-Ups (see: Push-Up Scaling) so they can be done in small, but very fast sets. Scale the load for the Kettlebell Swings as needed so that they can be performed in one big set for every round.

Beginner

21 Minute AMRAP
7 Burpees
11 Knee Push-Ups
22 Kettlebell Swings (35/26 lb)

Buy-in: 65 Sit-Ups

6. AMRAP Chest Workouts – STOPWATCH

Three 5-Minute AMRAPs in 21 minutes
From 0:00-5:00, AMRAP of:
15 Hang Clean and Presses (115/75 lb)
50 Double-Unders
Rest 3 minutes
From 8:00-13:00, AMRAP of:
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Hand Release Push-Ups
Rest 3 minutes
Finally, from 16:00-21:00, AMRAP of:
15 Thrusters (75/55 lb)
15 Burpee Box Jump Overs (24/20 in)
Complete as many reps in each of the 5-minute segments. Score is the number of total reps accumulated in each5-minute segment.

Scaling

Three 5-Minute AMRAPs in 21 minutes
From 0:00-5:00, AMRAP of:
10 Hang Clean and Presses (105/65 lb)
30 Double-Unders

Rest 3 minutes

From 8:00-13:00, AMRAP of:
10 Sumo Deadlift High-Pulls (85/55 lb)
10 Hand Release Push-Ups

Rest 3 minutes

Finally, from 16:00-21:00, AMRAP of:
10 Thrusters (65/45 lb)
10 Burpee Box Jump Overs (20 in)

7. AMRAP Chest Workouts – SEMPER FL

AMRAP in 20 minutes
1 Burpee
2 Box Jumps (30/24 in)
3 Kettlebell Swings (70/53 lb)
4 Pull-Ups
5 Push-Ups
6 Air Squats
Wear a Weight Vest (20/15 lb) for the first 10 minutes only
Start with a weight vest on. Perform 1 burpee, DON’T FORGET THE JUMP AND CLAP! After 1 burpee, execute 2 box jumps to a 30/24 in box. Be sure of your take-off and landing so you don’t biff it with the weight vest on. Execute 3 American style kettlebell swings at 70/53 lb. Ensure the bottom of the bell is fully inverted with arms, hips, and knees at extension.

Execute 4 pull-ups of any variation, kipping, or strict, just chin over bar with any grip. Execute 5 push-ups, vest/chest to the deck, and full elbow lockout at the top. Execute 6 air squats, below parallel at the bottom and full hip and knee extension at the top. Keep your hands and elbows off of your thighs while you squat.

Source: Photo courtesy of CrossFit Inc.

At precisely the 10 min mark, ditch the weight vest wherever you are, and then pick up where you left off at. For an extra challenge, this workout can also be executed where you do the first 10 minutes without a vest, and then add the vest at the 10 min mark. The original written way is the preferred way of execution.

Scaling:

Scale by not wearing a weight vest, adjusting the height of the box, or doing step-ups. Scale the weight of the KB, scale to ring rows instead of pull-ups, or banded strict pull-ups. NO JUMPING PULL UPS.

8. ROAD WARRIOR – DAY 1 AND DAY 2

This workout is split into two parts. Complete the first part on day 1 and the second part on day 2.

Day 1

For Load and Reps
With 1 Dumbbell in the Left Hand, perform:
Waiter Walk
Suitcase Carry
Suitcase Deadlifts
Single-Arm Overhead Presses
Single-Arm Bench Presses
Side Bends

Day 2

Same workout but use the right hand.

The Road Warrior is a 2-day workout series. Choose the weight available and the reps depending on your energy level. Perform each movement with the chosen reps and complete as many rounds given how you feel. For Day 1, you will use your left hand in performing all the prescribed movements. For Day 2, you will do the same workout but use the right hand.

Take note the load and how many rounds and reps you did during Day 1. You will do the same load, rounds and reps on your right hand for Day 2.

Score is the load used and the total number of reps completed for Day 1 and Day 2.

AMRAP Chest Workouts – Scaling and Beginner Options

There are no RX, scaled or beginner options here as you must use what you have available based on your situation and fitness level.

AMRAP Chest Workouts – Movement Standards

Waiter Walk: Hold the Dumbbell overhead with the arms fully locked out and walk the desired meters.

Suitcase Carry: Hold the Dumbbell like carrying a suitcase on the left hand. Remain a neutral position by not leaning on the left side of the torso. Walk the desired meters.

Suitcase Deadlift: This is a variation of the standard Deadlift wherein you only use one hand. Place the Dumbbell beside your left foot and pull the Dumbell until full extension of the legs, knees, and hips. This counts as one rep.

Side Bend: Hold the Dumbbell in one hand. Bend the torso towards the side of the hand holding the Dumbbell. Return to the starting position. This counts as one rep.

I have found this to be an incredibly effective way to become an all around better athlete. The goals are wide ranging but the rules remain the same:

• No booze
• Eat quality foods
• Develop a program specific to the task at hand.

This formula has gotten me, among other things, my first kipping muscle up; my first strict muscle up; improved my clean by 40lbs (technique much?); and helped me PR a two year stagnant deadlift number.

The method works. You go into a tunnel for 30 days of self-improvement and come out a little more badass than you were before.

Source: Annie Thorisdottir

Tips to RX Your WODs

How do I decide where I need to improve? Easy, I base it on my metcons. We all have weaknesses that become apparent on the whiteboard. One of the great things about CrossFit is our ability to quantify everything just by looking at our progress over time.

So looking at your progress, where are you weak in your metcon? Are you unable to RX a movement due to a lack of strength or due to a lack of skill? For skill I recommend working with a coach specific to the skill you need. For strength, it may be time for a reset and programming dedicated to strength gains.

Working for 30 days and dedicating yourself to a specific task as I describe above may get you to where you want to be, but here is where the comments come in: In order for you to get stronger at a lift, you may need to take some time off from your WODs.

1. Get over your fear of missing WODs. You will come back stronger:

We CrossFitters live for the WOD. We show up every day excited to see what misery the whiteboard gods bestowed upon us. Taking 30 days away immediately sends anxiety levels through the roof for many of us.

2. That first muscle up feeling!

The truth is 30 days is simply not enough to hurt your ability to blast through WODs. Don’t believe me? Test for yourself.

Knock out any of the “Girls” before going on a 30 day strength cycle, and hit the same one after your return. The difference will be negligible. I’ve even been faster 30 days later just because I was so excited to WOD again.

Source: Photo courtesy of CrossFit Inc

You will also find your strength gains will make WODs easier.

Take “Diane” for example. 21-15-9 Deadlifts and handstand push-ups. The RX for deadlifts for men is 225lbs. Which athlete is working harder at the deadlifts, the one with a 300lb 1 rep max or the one with a 450lb 1 rep max? Yes, it is true that the one that lifts lighter could still have a stronger engine, but overall the athlete that has more maximal strength will lift for more reps at the prescribed weight.

If both of those athletes are somewhat equal in other aspects of fitness, we can safely conclude who will have the faster time in this WOD.

3. Don’t take my word for it. View how professional athletes train year-round:

An annual training cycle for an athlete is known as a macrocycle. Macrocycles are broken down to specific parts known as mesocycles which are further broken down to specific programming known as microcycles.

Microcycles are phases that are typically 30-40 days dedicated to a specific function. After collegiate and pro athletes finish a season, they enter a mesocycle typically known as the recovery phase. Immediately following the recovery phase comes the preparatory phase.

Source: Ben Smith

During the preparatory phase, the focus is on maximum strength. This is where athletes train programmed microcycles dedicated to becoming stronger in very specific areas. Athletes then enter a pre-competitive phase.

This is where we begin to see more metabolic conditioning. Notice the trend here? Many pro athletes are not jumping right into metcons without a solid base of strength. In fact, they may spend 60-90 days just getting strong before you see them doing any work that resembles a WOD.

The pros know that a strong base takes time to develop. Are you putting the cart before the horse in your training?

4. Skill Challenge – Programming for Strength:

Like I stated before, one of my 30-day goals was to improve a long time stagnant deadlift PR. There are tons of powerlifting strength programs out there. From Conjugate to 5×5 to Wendler, the options are plenty. Which one is best for you? The one you can understand and stick with but still challenges you.

Since powerlifting programs are designed for all 3 lifts (squat, deadlift, bench press), I did some customizing so that I could focus on my deadlift. My own program was a 4 week mesocycle that looked like this:

• Monday: Band work followed by working up to 3 reps of my deadlift at 80%. Complete 5 sets of 3 reps at 80%. Rest for two minutes between sets.
• Tuesday: Rest / mobility
• Wednesday: Good Mornings followed by RDLs at 5 sets of 5 reps at 60% of my deadlift 1RM, rest 2 minutes between sets / Accessory work: 5 sets of 10 heavy Russian kettlebell swings, rest 2 minutes between sets.
• Thursday: Rest / mobility
• Friday: Band work, front squats, strict press (both low reps, high weight)
• Saturday: Sumo Deadlift Work up to 5 sets of 5 reps at 70%.
• Sunday: Rest / mobility

Throughout the 4 weeks, weight went up 3-4% on each lift. After the last week of training, there was a period of active recovery until the following Wednesday. Wednesday was re-test day.

• Complicated? No.
• Easy? No.
• Is it a program that is easy to understand and adhere to? Yes.

The amount of rest days in my program is a tough pill for many CrossFitters to swallow. My reason for doing so is I wanted to get better at a powerlifting movement, therefore I trained like a powerlifter. Powerlifters rest. They take long rests between sets and they take long rests between workouts.

I generally try not to reinvent the wheel when I want to be better at a specific movement. If I dedicate 30 days to being a better gymnast, I program and train like a gymnast. The same applies to all areas of training.

Source: Courtesy of CrossFit Inc.

So with warmer weather approaching, I encourage you to look over the past few months of work in the box. What is lacking? Where can you improve? Take the time to focus on weakness while fueling your body with quality food and resting when necessary.

If you need to step away from the WODs for a bit in order to come back stronger, do it! This will help to guarantee that the beach season is full of heavy lifts, amazing movement, and fewer shirts.

Read More: 10 Reasons why Visualisation Techniques will make you a Better CrossFitter

Now, don’t get me wrong, challenging your coach is cool, if the intent is to deepen your own understanding, or if you’re curious as to the thinking behind those dreaded assault bike intervals! Also, it’s ONLY cool IF you’re willing to listen to their answer, when it comes from a reasoned and well educated background…

So here are some things we can all do as athletes that will help us get better!

Be Honest!

If you didn’t make the time cap, record that you didn’t make the time cap. If you can’t do muscle ups, say you can’t do them. By being honest with yourself, and with your coach, you will get the most out of your programme and out of the class.

Trust the Process

Just because you like lifting, and don’t like doing those gymnastic progressions, doesn’t mean you do more lifting and less gymnastics, and then wonder why you still haven’t got those elusive handstand walks. One of the biggest challenges I have as a coach, is people stating that X, Y and Z have said that by doing “this” I’ll get better at “that”

There is more than one way to reach a goal, yes but there is also a whole heap of old school, misinformed propaganda out there that won’t make you any better. There are probably at least 5 different studies, that prove or disprove every single training methodology out there, at the end of the day, it’s our job as coaches to help you get better and design the correct programme. So trust to help you on your journey. If you throw yourself wholeheartedly into the process, we will make it work.

Source: Chris Hinshaw

If we don’t, then move on…but you can only really judge the success of a programme if you have followed it, in it’s entirety, for a period of time.

Control the Controllable

Sleep well, eat well, train hard, rest when needed. Repeat. A lot of your progress will be down to doing the really basic, simple things, brilliantly.

You can’t control what your workout buddy is doing, or what the lad that your chasing in the open is doing. Turn that gaze inward, focus on your training, your body, your fuel, and YOU will have the success that you are after.

Scale appropriately

If Coach says it should be a 6 min workout, where you should be able to complete at least 5 reps unbroken, don’t take 15 mins doing 100kg clean and jerk singles at RX, because it feels “awesome, bro”

Chances are you’ve missed the aim of the workout, fried your Central Nervous System, and won’t now be able to hit the required numbers for the following two days strength work!

There is nothing wrong with scaling, there’s a plan in place.

Have fun, be on time, be ready to learn and ask questions

Finally, and possibly most importantly. Have fun, turn up, and be ready to learn!

Phrases like, I’ve always done it this way, Mat Fraser does it like this, Tia Toomey said….shows a fixed mindset, and some level of delirium! Try what the coach asks, and always, always, ask questions…please don’t suffer in silence, no matter how trivial, chances are at least 1 other class goer wants to know the answer to the question you’re about to ask, so ask away…

Your coach should relish the opportunity to help you, and answer your questions, CrossFIt (and any sport) should be a learning experience, and should be fun!

Your coach is there to help not hinder, so make sure you let them do just that!

Read more: What Over a Decade of Coaching Has Taught Me

1 FIGHT GONE BAD

3 Rounds For Total Reps in 17 minutes

• 1 minute Wall Ball Shots (20/14 lb)
• 1 minute Sumo Deadlift High-Pulls (75/55 lb)
• 1 minute Box Jumps (20 in)
• 1 minute Push Press (75/55 lb)
• 1 minute Row (calories)
• 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

Good Score for “Fight Gone Bad”
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps

Source: Stevie D Photography

Tips and Strategy

While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.

Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Balls in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.

Intended Stimulus

“Fight Gone Bad” is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.

Scaling

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

2 MARY

AMRAP in 20 minutes

• 5 Handstand Push-Ups
• 10 Pistols (alternating legs)
• 15 Pull-Ups

On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written: 5 Handstand Push-Ups followed by 10 Pistols followed by 15 Pull-Ups.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Good Scores for “Mary” (source)
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 13-16 rounds
– Elite: 17+ rounds

Source: Photo courtesy of CrossFit Inc.

Tips and Strategy

“Mary” is a WOD where you should go mostly unbroken. The workout is nicely divided into upper body pushing (Handstand Push-Ups), lower body (Pistols), and upper body pulling (Pull-Ups), making major muscle fatigue less of a factor. (In contrast, you’d need to do several small sets in a WOD like “JT” where the three exercises all require upper body pushing: Handstand Push-Ups, Ring Dips, and Push-Ups.)

Intended Stimulus

“Mary” should feel really physically challenging. You’ve got 3 difficult gymnastics movements to perform and even though there aren’t any monostructural cardiovascular movements in this WOD (Running, Rowing, Jump Rope, etc.) you should feel your lungs burning thanks to your speed. Don’t use “Mary” as a time to work on your gymnastic skills–you’ll lose “Mary’s” benefit if you stare at the wall for minutes at a time, waiting for a Handstand Push-Up to happen.

Scaling Options

“Mary” is a WOD that requires above-average gymnastics skills: Handstand Push-Ups, Pistols, and Pull-Ups. Scale the skill level of these movements (see: Handstand Push-Up Scaling | Pistol Scaling | Pull-Up Scaling) so you can move smoothly throughout this WOD. You’ll lose the intended stimulus of “Mary” if you treat the workout like a skill session.

Intermediate Option
20 Minute AMRAP
2 Handstand Push-Ups
6 Pistols (alternating legs)
10 Pull-Ups

Beginner Option
20 Minute AMRAP
5 Push-Ups
10 Alternating Stationary Lunges
15 Ring Rows

3 DECK OF FITNESS

AMRAP in 20 minutes

Pull a random card and perform the number of reps of the corresponding movement for that card.

• Hearts = Push-Ups
• Spades = Jump Lunges
• Diamonds = Sit-Ups
• Clubs = Air Squats
• Jokers = 15 Burpees

Where:

• Aces = 1 rep
• Jack = 11
• Queen = 12
• King = 13 reps

Start a 20-minute clock and immediately pull a random card from the deck. Perform the number of reps of the corresponding movement for that card. For example, if you draw 7 of Spades, perform 7 Jump Lunges. Draw another card and perform the corresponding movements as many rounds as possible in 20 minutes.

Score is the total number of repetitions completed before the 20-minute clock expires.

4 THE CHIEF

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

• 3 Power Cleans (135/95 lbs)
• 6 Push-Ups
• 9 Air Squats

Then Rest 1 minute

• Repeat 5 times

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Score
– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*
– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

Good Scores for “The Chief” (common method)
– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28+ rounds

*For the ‘official’ scoring method, @beyondthewhiteboard shared how they calculate and compare scores by converting each round’s score to a fraction. For example: 1 round = (3/3 PC’s + 6/6 PU’s + 9/9 Squats)/3. If you got 2 rounds on the first cycle, but on cycle 2 you only got through 1 round + (3/3 PC’s + 6/6 PU’s + 4/9 Squats)/3, you did 1.815 rounds for the second cycle. Total score would be sum of the scores from each AMRAP.

Tips and Strategy

Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1. Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down.

If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.

Intended Stimulus

“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.

Scaling Options

“The Chief” is meant to be performed fast. This WOD has built-in rest so athletes can push hard during the work phase. The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.

Beginner

Five 3-Minute AMRAPs in 19 minutes
3 Power Cleans (75/55 lb)
6 Incline Push-Ups
9 Air Squats

Rest 1 minute. Repeat 5 times.

5 THREE WISE MEN

Three AMRAPs in 16 minutes

AMRAP in 4 minutes

• 5 Hang Squat Snatches (135/95 lb)
• 10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes

• 10 Power Cleans (135/95 lb)
• 20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes

• 15 Box Jump-Overs (24/20 in)
• 30 Wall Ball Shots (20/14 lb)

Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each.

Score is the cumulative total number of reps completed for all three parts of the workout.

Scaling

Rx weights are shown above
The “Scaled” version uses a 95/65 lb barbell
The “Elite” version uses a 185/135 lb barbell

Source: Stevie D Photography

6 ASGARD STRENGTH

AMRAP in 19 minutes

From 0:00-8:00, EMOM of:

• 2 Asgard Complexes (2×20/16 kg)*

Rest 3 minutes

From 11:00-19:00, AMRAP of:

• Asgard Complexes (2×20/16 kg)*

*1 Asgard Kettlebell Complex consists of: 1 Dead Curl, 1 Strict Press, 1 Bent Over Row, 1 Left Renegade Row, 1 Right Renegade Row, and 1 Deadlift

Every minute on the minute perform two repetitions of the Asgard strength complex and rest for the remainder of the minute, start again on the next minute, and so on. Three minutes rest, then perform the Asgard strength complex for as many reps as possible.

Scoring

Every two reps of the complex competed within the minute for task 1 counts as 1 point add the total of complex reps from task 2.

Scaling

For Beginners, work with one kettlebell. Replace the renegade rows with a row and scale the weight to 12/8 kg.

7 31 HEROES

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

• 8 Thrusters (155/105 lb)
• 6 Rope Climbs (15 ft)
• 11 Box Jumps (30/24 in)

While Partner B performs:

• 400 meter Sandbag Run (45/25 lb)

Partners switch after each Run.

Partner A performs as many rounds and repetitions as possible (AMRAP) of the Thrusters, Rope Climbs, and Box Jumps while Partner B performs a 400 meter Run with a Sandbag. When Partner B returns from the Run, that Partner picks up on the AMRAP where Partner A left off. Partner A starts the Run. Partners switch after each Run. Mark a round after each set of 11 Box Jumps.

Score is the total number of rounds and repetitions completed before the 31-minute clock stops.

Tips & Strategy

Understanding that this is 31 minutes of continuous movement for both partners with heavier weights, odd objects, and challenging movements, it is all about just finding a way to keep moving forward.

It is not about going fast, rather trying to not stop moving for the entirety of the workout. Finding one of the four movements to become the “mental rest” will better allow teams to keep going. For many athletes, this will be the box jumps, as this is the only time that they are not holding onto something under tension.

For some, it may be the runs. A slower run means that the buddy with the sandbag can catch their breath a bit as the partner inside gets a little more work done. Find a pace and break-up strategy and put it on cruise control.

Scaling Options

The workout is on the longer side, the Box is on the higher side and the weight of the Thruster is on the heavier side. Legs will fatigue from the Run and Thrusters, so consider using a shorter Box if you’re not confident with the higher box.

Load the Barbell with a weight you could complete 8+ unbroken repetitions when fresh. If high volume Rope Climbs aren’t in your wheelhouse yet, substitute for Strict Pull-Ups or Ring Rows or another Rope Climb scaling option (see: Rope Climb Scaling Options).

Intermediate

AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (135/95 lb)
6 Strict Pull-Ups
11 Box Jumps (24/20 in)

While Partner B performs:
400 meter Sandbag Run (20/15 lb)

Partners switch after each Run.

8 RAGNORAK

For Total Reps in 38 minutes

In 6 minutes, perform:

• Kettlebell Half UKC* + Halo (12/8 kg)

Rest 2 minutes

2 Rounds of The Pace Maker:

• 30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
• 30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
• 30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
• 30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
• 30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
• 30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)

Rest 2 minutes

Then, in 8 minutes, perform:

• Max Strength Kettlebell Complexes** (2×16/12 kg)

Rest 4 minutes

Finally, in 10 minutes, 3 attempts for Power of:

• Max Double Kettlebell Half Snatches (2×16/12 kg)

*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up

You have 10 minutes for 3 attempts at max total double kettlebell half snatches. ON your first attempt, don’t go all out as you know that you’ll have 2 more attempts to come.

Half snatches are where the kettlebell is snatched up overhead and then dropped into racking before the next rep.

Scoring

The only task that is scored are the double kettlebell snatches. The reps of all three attempts are added and used as the final total score for this WOD.

Warm-Up
2 minutes of:
Air Squats
Hip Hinges
Alternating Reverse Lunges

Scaling

UKC: Replace the snatch with clean and push press.

The Pace Maker: Replace full snatches with half snatches or clean and push press. Replace overhead reverse lunge with racked reverse lunges

Strength: Replace double bell work with single and repeat the sequence on both sides

Power: Replace double bell work with single and repeat the sequence on both sides

Beginner option for the final task is single kettlebell work with only one switch per attempt.

9 FRIDAY FUN

Three AMRAPs in 21 minutes

AMRAP in 3 minutes of:

• 20 Gorilla Jump Squats
• 40 Single Dumbbell Cleans (15/10 kg) (alternating)
• 20 Gorilla Jump Squats
• 40 Single Dumbbell Shoulder-to-Overheads (15/10 kg) (alternate every 10 reps)
• 20 Gorilla Jump Squats
• 40 Single Dumbbell Hang Snatches (15/10 kg) (alternating)

Rest 1 minute

Then, AMRAP in 6 minutes of:
Same as above. Resume where you left off.

Rest 2 minutes

Finally, AMRAP in 9 minutes of:

Same as above. Resume where you left off.

On a 21-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Do the 3-minute AMRAP then rest 1 minute before moving on to the 6-minute AMRAP (start where you left off after the first 3 minutes). Then rest 2 minutes before moving to the final 9-minute AMRAP (again, start where you left off after the 6-minute piece).

Score is the total number of rounds and repetitions completed before the 21-minute clock stops.

Tips and Strategy

Find a pace where you can keep moving throughout the workout and still be able to breathe. Try to control your heart rate, especially on the Jump Squats—your legs are going to burn, but you’ll get a break when you move on to the other movements.

Instead of moving fast, think about limiting your breaks. Focus on one movement at a time. Figure out where on each movement you can catch your breath. If you stop, only stop for 2-3 breaths and continue moving.

Movement Standard: For the Gorilla Jump Squat, perform a standard deep Air Squat with both of your hands touching the ground (like a gorilla) and jump. Make sure there’s air between the ground and both feet.

Source: Photo courtesy of CrossFit Inc.

10 LYNNE

As Many Repetitions as Possible in 5 Rounds of:

• Max Bench Press (bodyweight)
• Max Pull-Ups

Perform As Many Repetitions as Possible (AMRAP), unbroken, of Bench Press. Rest as needed before completing as many Pull-Ups as possible, unbroken. Continue in this manner for 5 rounds.

Score is the total cumulative number of repetitions of Bench Press and Pull-Ups across all 5 rounds of the workout.

Good Scores for “Lynne” (source)
– Beginner: <100 reps
– Intermediate: 125-225 reps
– Advanced: 250-350 reps
– Elite: 400+ reps

Scaling

Perform banded pull ups and lower the weight of the bench press.

There are countless benefits to cultivating a healthy relationship with exercise for wheelchair users.

Staying fit can help to promote a more independent lifestyle and make daily tasks a lot more manageable. With the right plan in place, you can build up your strength levels to a point where you feel more confident and capable in your ability to navigate physical and mental health, as well as daily life.

The NHS recommends that adults between the ages of 19-64 do strength exercises on 2 or more days a week and at least 150 minutes of aerobic activity weekly. This advice is for everyone, wheelchair user or not.

However, using a wheelchair does come with some additional hurdles. These will require some support and patience before results are visible.

If you’re in a wheelchair, this article may help you discover more about how you can integrate an active lifestyle in a way that’s realistic and attainable.

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6 Tips on Staying Fit and Active in Your Wheelchair

Perform Cardiovascular Exercise

The aim of cardiovascular exercise is to increase the heart rate and break out a sweat—two things that are clear signs that the body is working hard to build strength and stamina.

And guess what? This is achievable whether you’re sitting down or standing up.

However, because most of our big muscles are located on the bottom half of the body, wheelchair users will need to put their focus on the upper body:

• Triceps
• Neck
• Biceps
• Forearms
• Shoulders
• Abdominals

Some forms of cardio that focus on these parts of the body can include swimming, stationary hand cycling, using rowing machines, and simply pushing your wheelchair around an open track.

There are also numerous wheelchair-friendly sports such as netball, badminton and basketball that could all prove fun and beneficial.

Source: Courtesy of CrossFit Inc.

Diversify Your Diet

Even though your diet might not be the first thing that springs to mind when it comes to staying fit and active in your wheelchair, what you eat is central to physical health and has the potential to make or break your fitness strategy.

No exercise plan is complete without a well-rounded diet.

Because wheelchair users don’t get to use large leg muscle groups in the same way that able-bodied people can, you are likely to need less calories to maintain a healthy weight.

A diverse diet is a healthy diet. Focusing on consuming a wide variety of fruits, vegetables, seeds, and whole grains while omitting as many processed foods as possible will contribute to higher energy levels, which are ideal for increased exercise.

Another useful tip for keeping calorie consumption low is to reduce the consumption of high-calorie beverages such as milkshakes, sodas, alcohol, and fruit juices.

Maintain A Healthy Sleep Cycle

Sleep is another quintessential factor in any success-driven fitness strategy—and it’s an area of health where wheelchair users are on an equal performance pedestal with everyone else.

Not only does the body undergo several important hormonal and chemical processes overnight, but being well-rested will mean you have more energy during the day to tackle exercise routines.

Conversely, not getting enough sleep will mean that you wake up feeling sluggish and slow. This makes your daily exercise goals much harder to accomplish.

Maintaining a healthy sleep cycle includes setting an appropriate time for bed and morning waking. The average adult needs seven or more hours each night. Make sure you get those hours in before you work out and try your best to stay consistent.

Include Muscle-Strengthening Exercises

Just because you’re in a wheelchair doesn’t mean you can’t build up significant physical strength. Due to the repeated motion of pushing around a wheelchair, the chest and shoulder muscles tend to get overworked and can become tight and injury-prone.

Consequently, the back muscles tend to be under-worked, which can result in an imbalance of strength. However, muscle-strengthening exercises can change that.

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Performing exercises that actively incorporate the back muscles while stretching and strengthening the upper arms will result in much easier wheelchair pushing and contribute to general upper-body fitness.

Pull-ups and resistance bands can feature very well in this area of exercise.

WheelWOD and the Adaptive Training Academy provide great resources.

Give CrossFit A Try

CrossFit is easily adapted to work for all body types and disabilities. Wheelchair users can perform many of the upper body exercises and motions unique to CrossFit. This helps to steadily increase confidence in physical abilities and promotes the development of stronger upper-body muscles.

CrossFit workouts use a number of different tools and equipment. This keeps the routine interesting and engaging for wheelchair users who may become bored with their regular exercises.

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Dumbbells, medicine balls, kettlebells, pull-up bars, and resistance bands are all easily incorporated into a wheelchair user’s beginner routine. They help to develop sustainable upper-body strength and increase general physical mobility.

The adaptive nature of CrossFit makes it easy to personalise for individuals. Everybody is unique, and wheelchair users come in all different shapes, sizes and levels of mobility. Wheelchairs also come in a variety of weights, sizes and adjustable features, making some more geared towards working out than others. This is what makes performing an adaptable exercise routine so valuable.

Example CrossFit Wheelchair Workout

CrossFit Open workout 21.1 Adaptive – Seated with Hip Function

For time:

• 1 set of alternating shoulder taps + push-up
• 10 DB core twists
• 3 sets of alternating shoulder taps + push-ups
• 30 DB core twists
• 6 sets of alternating shoulder taps + push-ups
• 60 DB core twists
• 9 sets of alternating shoulder taps + push-ups
• 90 DB core twists
• 15 sets of alternating shoulder taps + push-ups
• 150 DB core twists
• 21 sets of alternating shoulder taps + push-ups
• 210 DB core twists

20-lb. dumbbell 35-lb. dumbbell

Time cap: 15 min.

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MOVEMENT STANDARDS

Alternating Shoulder Taps + Push-Up

• Every rep begins and ends with the athlete on the ground, arms extended with shoulders and hips in line.
• The athlete will have their knees on the ground for the entire movement.
• The athlete must touch each hand to any part of the opposite arm above the crease of the elbow.
• No part of the body other than the hands, knees, and feet may be in contact with the ground.
• After the alternating shoulder taps, every rep of the push-ups begins and ends with the athlete on the ground, arms extended with shoulders and hips in line.
• At the bottom of the movement, the chest and thighs must touch the ground.
• The rep is credited when the athlete returns to the starting position, with feet no wider than hip width apart, arms extended with shoulders, hips, and knees in line.
• Each set of alternating shoulder taps + push-up counts as 1 repetition.

Dumbbell Core Twist

• Every rep begins and ends with the athlete sitting tall on the ground, with the dumbbell on one side of the body.
• Using two hands, the athlete will move the dumbbell from one side of the body to the other by passing the dumbbell over the thighs in a twisting motion.
• Both hands must be on the dumbbell at all times.
• The rep is credited when the athlete touches the dumbbell to the ground with the bottom head of the dumbbell passing behind the hip crease on the opposite side of the starting position.

Full movement standards here.

Set Goals And Stay Positive 

If you’re in a wheelchair and have minimal experience in performing regular exercise routines, it’s not always easy staying committed to them.

One way to combat this difficulty is to set yourself multiple small goals that are tricky enough to challenge you, but attainable enough that you have faith you’ll accomplish them. Goal setting is a great way to provide structure to your routine and track the progress you will make over time.

Before becoming frustrated by how far you might have to go, consider what your future strength goals are. Seek advice on what steps you must take to achieve them.

Once you’ve outlined a path, all that’s left to do is to stay positive and keep pushing until you arrive at the end. Then you can set new fitness goals and wheel yourself towards them!

An AMRAP workout works like this: You have a certain number of reps of each exercise to complete in every set before moving on to the next. Once you have completed all the sets you go back to the start and begin again. That counts as one round.

The aim is to perform either as many reps and rounds in the given time. Between the rounds, you can take little breaks but they shouldn’t be too long, since time is limited. The aim is intensity. AMRAPS are scored by the number of reps and/or rounds you completed in the time frame.

PERFECT FOR ATHLETES OF ALL LEVELS

No matter if you are a total beginner or an elite athlete, this format will be challenging. If you need to do band-assisted Pull-Ups, or Press Ups on your knees instead, then do that. AMRAPS can be easily scaled to suit all abilities, the right attitude to give it all you have is the most important thing!

MOST AMRAPS TEND TO BE BETWEEN 5 – 30 MINUTES LONG, BUT THERE ARE EXCEPTIONS.

This kind of workout is very intense and time-efficient. It’s individually challenging due to the possibility to create a personal plan for every skill level. You can integrate all kind of exercises and it presents a perfect mixture of strength and endurance training.

AMRAP IS A GREAT WAY TO:

• Burn fat
• Test your mental toughness
• Improve your technique under pressure and fatigue
• Build strength and conditioning
• Increase your capacity for working well at a high heart rate
• Testing your physical limits

Due to the high intensity, these workouts are exhausting. They are tough, but that makes them rewarding and useful. If you are new to the AMRAP style of workouts, take the time to think about the following tips.

TECHNIQUE TIPS: PACING

Think about your pacing. For longer AMRAPS, this is especially important. Be smart about how long the workout is, should your pace be the same for a 3 minute AMRAP and a 30 minute one? No, probably not. Work slightly harder than you think you can, and you will be surprised at what you are able to achieve.

Source: RX'd Photography

BREAKING UP SETS

If you know you have 10 rounds of 30 Wall Balls, but these aren’t a strength of yours, then try breaking the sets down into smaller chunks of 10 or less. This will also help you psychologically to get through the workout at a good pace.

CONTROL YOUR BREATHING

This is exceptionally important! Concentrate on your breathing and make an effort to control and regulate your breaths. This will ensure that you don’t burn out in the first 2 minutes, and create a rhythm that you can use for the rest of the AMRAP workout. Rich Froning is an excellent example of an athlete that does this well. For more tips on this, check out the article on his breathing techniques.

Pick one of the following 10 Workouts and give it a try. If you spot one you’ve tried before, then re-test yourself to see if your scores have improved.

10. BODYWEIGHT AMRAP

A deceptively simple workout to begin with. These are all bodyweight exercises, so you can try this one anywhere.

• 10 minutes
• 10 Push-ups
• 15 Air-squats
• 20 Crunches

9. CINDY

Source: Bjarni Sigurðsson

• One of the infamous “CrossFit Girls” workouts, Cindy is a great test of strength endurance and mental fortitude.
• 20 minutes
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

8. HERO WOD “DANNY”

Hero Workout “Danny” is a great benchmark to use to test yourself. If you’ve never tried it before, give it a go and mark your score (the total number of reps) then try it again in 6 months and see if you have improved.

• 20 minutes
• 30 Box jumps
• 20 Push Press 35 / 52.5 kg
• 30 Pull-ups

7. TEN MINUTE AMRAP

Source: RX'd Photography

One to try if you want to test and develop strong lower body strength.

• 10 minutes
• 25 Mountain Climber
• 5 Squat Cleans (40 / 60 kg)
• 10 Wall Balls

6. SIMPLE AND DEADLY

This one is great for helping to increase your endurance.

• 15 minutes
• 10 Burpees
• 25 High Knees

5. CHRISTINA

Christina combines endurance and strength training.

• 20 minutes
• 9 Pull-ups
• 9 Cleans
• 9 Kettlebell Swings
• 9 Toes-to-bar
• 9 Push Press
• 9 Burpees

4. JASON KHALIPA’s AMRAP

Source: Daily Burn

Crossfit icon Jason Khalipa created the following workout. Minimal and deadly:

• 20 minutes
• 15 Squats
• 15 Push-ups
• 15 Sit-ups

3. AN AMRAP FROM RICH FRONING

Rich Froning includes this AMRAP in his training:

• 7 minutes
• 9 Front-squats (50 / 80 kg)
• 7 Burpees
• 5 Shoulder to Overhead

2. ENDURANCE AMRAP

Source: CrossFit Inc

This one will get the lactic acid flowing but will help you to increase your speed under difficult conditions.

• 10m Sprint
• 5 Burpees
• 10m Sprint

1. CROSSFIT OPEN AMRAP WORKOUT 15.1

Source: Pete Williamson Photography

Try this Open workout from last year.

• 9 minute AMRAP
• 15 toes-to-bar
• 10 Deadlift 52.5 / 34 kg
• 5 Snatches 52.5 / 34 kg

When you perform these workouts, go as quickly as you can, but don’t forget safety and proper form! Never sacrifice form for the sake of a quicker time.

AMRAP’s are great to track your improvements over time, just write down how many repetitions or rounds you completed and watch your progression (hopefully) when you re-test workouts.

You can combine any exercises you want and experiment to find the perfect AMRAPs for you. They are intense workouts that can train your whole body if you put together the right exercises, and are a pillar of the CrossFit training methodology.

Now time to get back into the Box!

Dr Mike Israetel, PhD in Sport Physiology and cofounder of Renaissance Periodization, breaks down what can you expect from your training based on your age.

The easiest way to understand this topic is to break down age groups. These are:

• 15-30 years old
• 30-40 years old
• 40-60 years old
• 60+ years old

Please bear in mind that this is a sliding scale, based on your fitness habits and sporting history, the messages you can take home if you sit towards the end of each age group might still be the ones given out to the age group above or below you.

How to train for size and strength at the different levels of human age

15-30 years old

You can expect your best responses to both size and strength training in this age group, explains Dr Israetel.

There are only few differences in results within this age range, but generally, these are the ages where you can make your most absolute gains.

People in the 15- to 30-year-old age range usually recover pretty quickly from joint stress and so are able to repeat hard sessions back-to-back.

“Even if you get hurt, it’s not the end of the world,” says Dr Israetel. The process to return to training from an injury is generally uncomplicated. “This is the best time in your life to accept [the risk of injury],” he continues, which simply means it’s the best time to train as hard as you want.

If you want to reach your absolute athletic peak, starting training early in this age range will give you the biggest change of success.

The best training to do in this age range, if you want to be the biggest and strongest you’ll ever be, is to focus on the construction of basic mass and strength and place less emphasis on details of strength and physique.

Read more: Rep Ranges Explained: Learn How to Boost Your Strength and Hypertrophy

30-40 years old

If you’re aged between 30 and 40 years old, you can expect good responses to size and strength training.

“Once you get closer to 40, most people start to see a lowering of responses,” says Dr Israetel. “It doesn’t mean you get worse; it means you get better noticeably slower.”

Gaining muscle is still completely possible, the process will just be slower than it was when you were younger.

If you start weight training towards the end of this age rage, it is less likely that you’ll reach your lifetime’s peak compared to if you started training in your late teens.

However, if you did start lifting in the 15 to 30 age range, then it is towards the end of their 30s that most people hit their absolute peak of strength and size. Some people reach it at the start of their 40s.

“This is where your lifetime best is happening.” – Dr Israetel

In this age range, joint stress recovery is also “decent,” meaning if you get hurt, you can recover but the journey might be lengthy and recovery might not always be complete.

40-60 years old

On average, the 40- to 60-year-old age range is where you’ll see significantly lower responses to size and strength training than you did in previous years.

“Generally speaking, you just won’t see nearly as good a good growth rates as you did when you were younger,” says Dr Israetel. However, if you started lifting in your 40s, you can still see some pretty decent gains in strength and size.

It is a big misconception to think that you can’t make strength and mass gains in your 40s, 50s or 60s. If you started training at 45 for example, you’ll consistently make gains for the next five to 10 years.

“If you start late, you can still have awesome progress.” -Dr Israetel

Read more: CrossFit and Age: It Is Never Too Late to Start

If you started lifting in the 30 to 40 range, you’ll peak in the 40 to 50 age range. If you started lifting before, there’s still a chance you might peak in your early 40s and after that, when you get into your 50s and 60s, you might be able to hold that size and strength and/or reduce it slowly.

Recovering from joint stress usually takes much longer time in this age range, which means heavy sessions should be less frequent. Instead of hard sessions, your training should gravitate towards a higher total volume of lighter, more frequent sessions.

“If you get hurt, there are potentially much more complicated avenues of recovery from those injuries that you sustain, so you want to make sure – if you’re aged 40 to 50 and you’re training with weights and you want your best results – that injury avoidance is huge in your training,” says Dr Israetel.

This means you might not train as effectively as you used to but the trade off is longevity.

Source: Photo courtesy of CrossFit Inc.

60+ years old

At 60+ years-old you will see the slowest responses to size and strength training. “You just don’t see the same absolute relative responses from people,” says Dr Israetel.

There are big differences within this range as well; the responses to training between the ages of 60 to 75 are much higher than what you can expect aged 75+.

Recovering from joint stress takes much longer, which means heavy sessions should be planned less frequently, with most of your training happening on the light side (think 10 to 30 reps as opposed to lower rep ranges).

“There is a lot of potential for complicated recovery from injury,” says Dr Israetel. “You want to make sure that injury avoidance is huge in your training.”

The aim of your training will probably shift from gaining muscle and strength to sustainability. Lifting weights becomes less about recreation and more about sustaining a healthy way of life.

Read more: How to Maintain Motivation as Your Performances Decline with Age

If you started training in this age range, you will see the most life-altering changes.

“Older people absolutely should be lifting weights in almost every circumstance because for them, that alteration is huge,” says Dr Israetel.

If you started training in the 40-60 rage, you might peak as you reach your late 60s, but your size and strength will ultimately begin to reduce.

“It’s a huge dividend, it’s still awesome to keep lifting weights [in this rage] and the matter of fact, relatively speaking, it’s much more awesome to lift weights in this range than in any other time,” Dr Israetel concludes. 

What to expect from your training as you age?

You are very unlikely to reach your ultimate genetic potential if you start lifting after the age of 30, and the later you start weight training after age 30 you become less and less likely to reach that maximum potential.

This doesn’t mean, however, that you won’t see incredible results in size and strength. You can still get big and strong, especially, you can get way bigger and stronger than you would have ever been without strength training.

If you want to get bigger and stronger, training in your youth should prioritise results, while training later in life should prioritise longevity.

Remember that size and strength are relative. Even if you get “smaller and weaker” later in life, your numbers might still be incredible compared to the rest of the population at your age, and your performance enough to live your life to its fullest until your last day.

Quality of life tends to decrease as we age, and the most positive note about strength training later in life is that it can massively slow down the ageing process. It can help you continue to live your life independently.