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.

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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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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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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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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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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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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.

How to Lift According to Your Age

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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.

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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?

How To Achieve Long-Term Muscle Gain

Does Training to Failure Matter For Muscle Growth?

Top Training Programs to Gain Size and Mass

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)

10 Incredible Exercises to Force Arm Growth

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.

12 Must-Have Exercises In Your Training Program

Differences Between Training for Size and Training for Strength

22 Bodyweight Arm Exercises Ranked Worst to Best

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

5 Great Techniques to Speed Up Bicep Muscle Growth

The Fastest Way To Grow Your Biceps In 60 days

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

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

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.

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.

2020 was an abnormal year as there was almost no CrossFit Games at all. In the end, only individual athletes were able to compete for the title of Fittest on Earth, leaving masters athletes, teenagers and teams training for the following year.

From 2015 to 2019, every CrossFit Games for masters athletes involved some kind of test to understand who is the strongest one among their peers. And there is only one way to find that out: with a “rep-max” kind of event.

Source: Courtesy of CrossFit Inc.

The public wants to know who is the strongest one, be it a teenager or a masters athlete, and Dave Castro knows that as he has always slipped in some kind of workout that would showcase it. Here are the “rep-max” kind of events we have seen in CrossFit Games for masters athletes:

• 2015 – 1-rep-max thruster
• 2016 – 1-rep-max squat clean
• 2017 – 1-rep-max snatch (35-49 years old only)
• 2017 – 2-rep-max front-squat (50+ masters athletes)
• 2018 – 1-rep-max shoulder-to-overhead
• 2019 – 2-rep-max overhead squat

BOXROX has cross-referenced the winners of those events, from each category, and came up with the name of the strongest male and strongest female masters athletes in the past.

Strongest Masters Athletes of Past CrossFit Games

Check out who were the athletes who lifted the heaviest weight in the events mentioned above.

2015 – 1-rep-max thruster – Men

2015 – 1-rep-max thruster – Women

2016 – 1-rep-max squat clean – Men

2016 – 1-rep-max squat clean – Women

Source: Courtesy of CrossFit Inc.

In 2017, CrossFit classified athletes from 35 years and over as Masters athletes, creating a new division within the sport.

That same year was the only time that CrossFit designed a different “rep-max” workout for athletes of different age divisions. Those from 35 years up to 49 years old would perform a 1-rep-max snatch, while older athletes would do 2-rep-max front-squat instead.

2017 – 1-rep-max snatch – Men

2017 – 2-rep-max front-squat – Men

2017 – 1-rep-max snatch – Women

2017 – 2-rep-max front-squat – Women

2018 – 1-rep-max shoulder-to-overhead – Men

2018 – 1-rep-max shoulder-to-overhead – Women

2019 – 2-rep-max overhead squat – Men

2019 – 2-rep-max overhead squat – Women

Conclusion from Strongest Masters Athletes of Past CrossFit Games

In those five years of CrossFit Games competition among Masters athletes, one can deduct a few things.

• 6 male athletes who were the strongest in their division ended up winning the CrossFit Games in their category.
• The same happened to female athletes, as 6 of the strongest masters athletes also finished the CrossFit Games in the 1^st position.

Who is The Strongest Masters Athletes?

Among men athletes, Ron Ortiz is a force to be reckoned with. He won 1-rep-max in 2015, 1-rep-max squat clean in 2016, 1-rep-max shoulder-to-overhead in 2018, making him the strongest male athlete.

On top of that, he has won the title of Fittest on Earth in 2013 (45-49 years) and 2016 (50-54). This year he has qualified for the Games again, competing in the 55-59 division.

Source: Courtesy of CrossFit Inc.

For the women, we have a tie. Both Jacqueline Jane’t and Mary Beth Prodromides have won three “rep-max” events in past CrossFit Games while competing as masters athletes.

Jacqueline won the 1-rep-max thruster in 2015, 1-rep max squat clean in 2016, 1-rep-max shoulder-to-overhead in 2018.

Mary Beth won 1-rep max squat clean in 2016, 2-rep-max front-squat in 2017, 2-rep-max overhead squat in 2019.

Neither of them is participating in the CrossFit Games this year.

How Important is Being Strong for Masters Athletes?

As stated before, CrossFit crowns the Fittest on Earth, rather than the strongest. But is being strong a guaranteed success to finish on the podium at the end of the Games? Not exactly, but it surely helps, especially for women.

From the list of the strongest masters athletes above, here is the number of people that finished in the podium (1^st, 2^nd, or 3^rd).

Men

• 2015 – 3 people who won a rep-max event finished in the podium
• 2016 – 3 people who won a rep-max event finished in the podium
• 2017 – 3 people who won a rep-max event finished in the podium
• 2018 – 2 people who won a rep-max event finished in the podium
• 2019 – 4 people who won a rep-max event finished in the podium

Women

• 2015 – 4 people who won a rep-max event finished in the podium
• 2016 – 5 people who won a rep-max event finished in the podium
• 2017 – 4 people who won a rep-max event finished in the podium
• 2018 – 4 people who won a rep-max event finished in the podium
• 2019 – 6 people who won a rep-max event finished in the podium

Which of the Strongest Masters Athletes Are Participating in 2021 CrossFit Games?

From the list above of all participants who won a “rep-max” event in the past during the CrossFit Games, a total of 12 athletes will be in Madison this year competing for the title of Fittest on Earth in their respective category.

Men

• Justin Lasala – 45-49
• Giulio Silvino – 45-49
• Brent Maier – 50-54
• Ron Ortiz – 55-59
• Gus Vandervoort – 60-64

Women

•  Ana C. Caldas – 40-44
• Janet Black – 45-49
• Laurie Meschishnick – 55-59
• Patty Failla – 60-64
• Susan Clarke – 60-64
• Patricia McGill – 60-64

CrossFit Games Schedule

The CrossFit Games will run from 27th July to August 1st. Most of the events will be streamed online for fans who are not able to travel to Madison, Wisconsin, due to the travel restrictions.

Watch the Livestream of the CrossFit Games here.

Here is the rough schedule of when each division will compete.

Source: Courtesy of CrossFit Inc.

Find out how much money athletes and teams will earn at the end of the CrossFit Games.

Lifestyle factors play a big role in successful ageing. Many studies have compared master athletes to their sedentary peers and found that the former display lower blood pressure, increased strength, greater muscle mass, increased cardiovascular respiratory endurance, better bone density and better mobility and balance [1, 2, 3, 4].

Nevertheless, with ageing comes a decline in all those measures [5, 6].

While exceptions do exist, most people have to admit that, physiologically, they slowly move away from their prime with each decade that passes after their thirties.  

According to Sports Science Journalist Alex Hutchinson, with each decade that passes once a typically healthy adult goes past their 30s they will see “a 9 percent decrease in aerobic fitness (measured by the maximum amount of oxygen you’re able to process), a drop of seven beats in your maximum heart rate, and the loss of 10 percent of the muscle in your body.”

Some aspects of fitness are lost faster than others; research has found that endurance decreases faster than speed, and muscular power declines faster than absolute strength. Yet regardless of speed, it’s very likely your performances will take a hit as you mature in life.

To this day, it is impossible to stop the ageing process completely, but regular exercise can significantly slow down its effects and limiting factors.

Source: Photo courtesy of CrossFit Inc.

How To Maintain Motivation to Exercise as Performances Decline

While staying healthy might be the priority of many athletes training after 40, staying motivated is also an important factor to consider, as this is a big element that determines how regularly you show up and how consistently you stick to your training plan.

Your individual motivation can take a big hit if you see your performances decreasing over time. Whether its seeing smaller numbers when it comes to strength and bigger numbers in endurance, it’s only natural to compare what we were able to do with how we perform now, which can be demoralising.

However, it is not yet clear whether master athletes’ desire to exercise decreases as they become more frail, or if they become slower and weaker as a result of training less. Either way, how to you stay motivated to exercise as you age?

Enjoy the sport you do

People who enjoy the sport they do are more likely to continue to perform it into their 50s and beyond.

Ask the vast majority of masters athletes why they continue training and they will tell you it’s because they love the sport they participate in.

Enjoyment is directly linked with motivation, partly because enjoyment takes the focus away from emplacements and achievements, and partly because interest contributes to intrinsic motivation, which in turn sustains the willingness to continue and persist in your activity.

Source: Photo courtesy of CrossFit Inc.

Find a challenge

Lifestyle factors more than age might impact the decline of performances as you mature. If you’ve been sedentary your whole life the path ahead will be tougher than it is for someone who has exercised to some degree throughout their life.

As it gets harder to achieve certain physical feats, setting a challenge can deliver the motivation required to keep going, especially for athletes with a competitive nature.

Setting a challenge as you feel your performance decrease might sound contradictory, but what makes this a good source of motivation is ensuring the challenge is set relative to your current fitness level.

The key here is not to dwell on past performances and what your body used to be capable to do. Instead, focus on finding balance and celebrate what your body does for you in the here and now.

Setting realistic challenges brings with it a sense of success, which in turn can motivate you to continue exercising as the years go by. Long-term challenges can also work, but ensure you aim for the lowest hanging fruit on your path to the summit.

Be aware of your improvements in health and fitness

Empirical data in CrossFit shows that, if training is maintained, you can not only preserve your strength and fitness levels but also get stronger and fitter as you age.

Comparing raw strength and physical capacity of Master athletes that have competed in multiple age categories at the CrossFit Games show improvements over time.

The CrossFit Masters Preferred Course highlights Matt Swift, who lifted 245 lb (112 kg) as a 41-year-old in the thruster event at Regionals in 2011, and then lifted 275 lb (125 kg) as a 46-year old in the same event at the 2015 CrossFit Games.

That is a 10 percent improvement despite his being five years older and up an age category.

More recently, fitness journalist Emily Beers highlighted athletes competing at the CrossFit Games in their 50s and 60s, and illustrated how they’re “actively maintaining their fitness and in many cases, are continuing to see gains in some or all areas of the sport.”

“Kevin Koester has added 105 pounds to his back squat and 90 pounds to his deadlift in recent years, and at the age of 54 is ‘still seeing improvements,'” Beers reported.

Knowing that your prime might not have happened in your 30s, but that it is possible to continue to get fitter, can be a huge source of motivation to continue to exercise.

As mentioned before, some aspects of your fitness might decline more than others and it might be easier to maintain or improve on others, so set your priorities and focus on the fitness markers that matter to you (and that you enjoy, see first point).  

Through continuous training, athletes can elevate their health markers to well above average, so the decline in performance happens at a slower rate and remains above average at any point in life.

Train with others

Social factors can be incredibly important when trying to maintain motivation to train.

Whether your family keeps you in check, you find yourself training partners you don’t want to let down by not showing up, or become a part of a wider fitness community that keeps your spirits high, social pressure can be a crucial factor for motivation.

A healthy community can hugely influence your outlook and priorities, placing lower emphasis on your performances and a higher value on your consistency and the benefits that training brings with it.

Additionally, health and exercise habits have been found to be highly contagious, so surrounding yourself with people with similar values will lead to your continuous showing up and putting in the work.

Source: Photo courtesy of CrossFit Inc.

Set new priorities

Ultimately, numbers are not all that matter in sport. Setting new priorities when it comes to exercise if you see your performance decrease can be invaluable when staying motivated.

These new priorities can take many forms, such as:

• Spending time with friends
• Slowing down the ageing process
• Performing an activity for the simple joy of it
• Time to de-stress

It is perfectly acceptable for your performance focus to take a back seat, and for other reasons to do sport to become priorities.

Source: Photo courtesy of CrossFit Inc.

How to maintain motivation as you age?

Motivation is a very personal cognitive force. It determines whether you initiate, continue or terminate an activity or behaviour at a particular time.

Losing motivation can lead to you stopping your exercise regime, which can have serious consequences as you age. Therefore, it is important you find a way to maintain motivation as the years go by.

This motivation can come in many forms. Ultimately, there’s no unique formula to maintain your enthusiasm for a certain activity, but using the tips above you can hopefully find new drive to continue to exercise with enthusiasm as you age.

This group of athletes are pushing the boundaries of what most people think is possible once you hit a certain age — and one of those athletes is 61-year-old former High School math’s teacher Lynne Knapman; a CrossFit Games Master who has qualified for her 10th in-person Games this year.

“I’m very ordinary” Lynne tells BOXROX one minute into our conversation from her home in Sydney, Australia “But see, I think anyone could do it.”

Lynne started her CrossFit journey in her 50s after deciding to support a friend in running a 14km road run. Prior to this, she used to run on the treadmill for three kilometers, nine kilometers an hour. After telling her husband she wanted to run the 14 kilometers, he put her in touch with his trainer at a globo gym — this turned out to be her trainer for next 10 years Chad McKay.

When Regionals and the Masters were introduced, Chad encouraged her to take part.

“The first year I qualified accidentally,” she laughs as she tells us. “I was like, I don’t know, maybe fifth in the world? But there were a couple more regions to go. I was thinking, oh my gosh, what have I done? We would look every weekend to make sure I was dropping far enough to get out of it, because we didn’t even know what it was!”

What it was was the early days of the CrossFit Games, and Lynne didn’t drop out. She came 8th in the Regionals, and they took the top 15 in the 50+ Masters Division of the 2010 Games. She is the only Masters athlete to have qualified for every single CrossFit Games since it was first introduced, and has been the Australian National Champion in her age group several times.

The Key to Success Is Good Coaching

Despite all this, Lynne doesn’t consider herself an athlete. She attributes much of her success to Chad and the team at Sydney’s CrossFit Active;

“I think anyone can coach an athlete. Like if someone came along to coach, say, Rich Froning or whatever, they’d be able to do it, but to coach basically a Muppet takes extra special skills, and I don’t learn very quickly, but he doesn’t give up and neither do I.”

Chad knew back in 2011 that mobility would be Lynne’s limitation as she got older. As a result they spend a lot of time working on this aspect of CrossFit, and it’s this kind of care and insight that has allowed Lynne get to where she is now.

To give you an idea of her numbers — according to her CrossFit Games athlete profile — she can back squat 240lbs, deadlift 295lbs, and has a 5.18 Fran. Not bad for a former High School teacher with no athletic background whatsoever.

“The first time I got a medal I gave it to him [Chad],” she says. “He always says that he doesn’t do the work, he just shines a light on the path. And it’s a pretty bright light.”

Lynne Knapman: 10x Games Athlete

Chad has been working with Lynne from the very beginning, but she is still incredibly humble about her achievements. “When somebody asks, I tell them I’m good for my age. Which I think I am.”

“One of the things, now that I’m 61, I look at old people walking hunched over across the road and all that sort of stuff. And when I play with my grandchildren, that’s when I notice that this is really worthwhile.”

Lynne trains 7 days a week, and she says this is because she’s an older athlete and therefore has to maintain a level of competitive fitness. On Sundays she swims, but on otherwise spends about three to four hours of training a day. She recently left her job as a math teacher to free up some time, because the schedule was pretty grueling.

Source: Wykie Etsebeth

Lynne qualified for the 2021 CrossFit Games in Madison this year, but due to ongoing lockdowns and COVID restrictions, is still unsure if she will be able to make it. As the only Masters athlete to have participated in all live Games events, she’s seen the competition change dramatically.

“They’re so slick now in comparison. In 2010 the Masters were on a field, and there wasn’t even the Internet and all that sort of stuff wasn’t as good either.”

“So they basically had this microphone and we were sitting behind the grandstand and it was just a bit lucky if you knew even knew what was happening!”

She goes into every competition with three goals: do the best she can, don’t get injured, and have fun — the podium has never been a goal, even if she has made it once or twice.

One of her favourite memories from the 2019 Games was competing in a workout which included handstand walks. “It’s a bit of a fluke if I can do them,” she says. “But I did four handstand walks and I felt so proud and so pleased.” She came last, but despite that considers it one of her best Games achievements.

CrossFit Is For Everybody

Lynne has a special needs son Chris, who also took up CrossFit when his mum and siblings did. As to not leave him out, she put him in a PT class not thinking he wouldn’t make much progress — but found she was very wrong.

“At first he couldn’t jump up on a normal set of stairs, 6 – 8 inches, and he certainly couldn’t hold himself up on a pull-up bar. But now he’s got a competitive nature in him. His brother even said ‘If Chris can do it, anyone can.’ Here’s someone with poor muscle tone, poor coordination, everything stacked against him, and his coach has helped him make progress.”

View this post on Instagram

A post shared by Lynne Knapman (@lynne_knapman)

CrossFit is immensely scalable, and Lynne wants anyone thinking of getting into the sport to know that. She also praises the community at her box at length because it’s provided her sons with structure and role models that are hard to come by.

“What I think Chris has done, is my finest achievement,” she says. “Even over and above the Games. Because it has made such a difference to his life.”

After a decade of competing, Lynne thinks she will only stop when Chad does; “If he quits, he’s got two little babies, so if he decided he didn’t want to do it anymore, then I would still probably train as hard as I do, but probably not compete.”

Read More: Emma Cary on the CrossFit Open, Scary Goals & Being a Teenage Elite Athlete

Are CrossFit Masters reversing their biological clocks through exercise and nutrition? 

The short answer is yes; but the topics of age, exercise, nutrition and health are becoming increasingly convoluted. The good news? Remove the “noise” surrounding these issues and you will find a simple and effective method to maintain, or even reverse, so much of what we believe becomes lost through the years.

We are privy to the host of age's most exciting features including; but not limited to; grey hairs, wrinkles, loss of strength and power, a slowed metabolism and impaired cognitive function. 

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These Training Secrets for Masters Athletes will help all mature athletes to maximise their performance, gains, fitness and fun.

Best Training Secrets for Masters Athletes

They are consolidated from a wide range or different athletes, to allow you to draw from a bigger spectrum of advice and specific tips.

Dive in and find the right advice to help you.

Firstly, check out these great tips from Professor Peter Reaburn – Head of Exercise and Sports Science at Bond University.

BE PREPARED TO ADAPT MORE SLOWLY THAN YOU DID AS A KID

“For the aging athlete, the rule of thumb should be “start low and build slowly”.

While little research has been completed on the adaptation of aging athletes to training, a number of studies on older non-athletes doing endurance or strength training have consistently shown that older people do adapt to the same degree that younger people do, BUT THEY TAKE SIGNIFICANTLY LONGER TO ADAPT.

As a general rule, the older and less fit the athlete, the lower they should start and the more slowly they should progress

Best Training Secrets for Masters Athletes – TRAIN INTENSELY

The bottom line, Reaburn continues, is that training intensely is the key to success in sport, regardless of the age of the athlete.

For we aging athletes where age-related declines in all our capacities are slowing us down, keeping the heart, nerves, muscles, lungs and other body systems working to the highest level is even more important in maintaining performance or at least slowing the age-related declines in speed, endurance and strength.”

USE INTENSITY SPARINGLY

“As a general rule, no more than three intense workouts should be done by the experienced and competitive aging athlete per week. For recreational aging athletes two intense workouts are enough.

Training Secrets for Masters Athletes

These workouts should be preceded by easy workouts and you should be fresh to make the most of the intense work. Other days should be devoted to lower intensity work and technique development.”

The following tips come from an excellent article that brings together tips from both experienced CrossFit Games® athletes and everyday.

Best Training Secrets for Masters Athletes – REST

“Complete rest.”

– 2016 CrossFit Masters Champion Shellie Edington on her days off…

“There’s a strong consensus of opinion among our Masters that rest days should in fact be just that.”

Check out how other Masters athletes spend their rest days.

“I really try to preserve my rest days,” says 41-year-old Michelle Lim-Watson out of CrossFit 2A in Acton, MA. “I’ll go play with my children or go for a walk, but that’s pretty much it.”

Kevin Little, 54, of CrossFit Luminary in Grand Rapids, MI is sure to listen to what his body is telling him throughout the week. “I usually take one to two rest days, but I will also take an additional rest day when I feel I need it,” says the former track athlete.

“People forget that when we train, we are placing a stimulus on the body. If we don’t rest, there’s no adaptation. I need that rest to create that adaptation,” says Coach Hinshaw.

No matter what your age, rest is just as important as training in achieving your strength gains and avoiding injury.

MOBILITY AND CHALLENGES

“Stretch, keep doing mobility, and never stop.”

-Keith Smith (49)

CTOWN CrossFit, Cleveland, OH

“As an athlete ages, certain movements may inevitably become more challenging due to an inherent lack of range of motion. Nevertheless, this can be easily combated with mobility training.

“Who doesn’t have 15-20 minutes to spare? I mean, c’mon,” prods Michelle Lim-Watson, who every evening does a ROMWOD routine with her husband. “After the kids are in bed, we do it together. It’s our time to catch up on our day, and it’s made a huge improvement.”

Neglecting this important part of training leads not only to a lack of mobility, but can also lead to injury. “Over the years, I have not spent nearly the time I should have on mobility,” says Kevin Little.

“I really believe that mobility should be a major focus for anyone who trains regularly.”

That’s not to say that the most challenging moves for Masters athletes are all due to a lack of mobility. “Truth be told, it took me nine years of doing CrossFit to get a muscle up, rings and bar,” admits 42-year-old Becky Harsh.

Athletes at any age level have challenges they struggle to overcome, even those who are the top performers in their age group.

However, Masters athletes have a tendency to know their bodies more intimately and respect limitations more keenly.

“The injuries of your youth will catch up to you, so take care of yourself,” cautions Michelle Lim-Watson.”

SLEEP AND NUTRITION

“I generally pay attention to my body now. I didn’t do that for years.”

-Lisa Alleman on her health and nutrition before CrossFit

How do Masters athletes keep their machines running?

By eating clean and getting as much rest as they can. Most of our Masters said they strive for 7-8 hours of sleep a night but land somewhere closer to 6-7 on average.

“I remember the exact date I became tired. It was at the age of 34, when I had my third child,” laughs Coach Hinshaw.

Training Secrets for Masters Athletes

Sleep patterns wildly differentiate depending on a range of factors. For some, traveling as a part of their career can disrupt sleeping routines.

For others, having to wake up early to make the kids their breakfast and get them on the school bus certainly plays a role.

Though they tend to have more “sleep deterrents” in their lives than the average-aged CrossFit athlete, our sensible Masters wholly respect the value of sleep.

Michelle Lim-Watson uses a macro-based program, which has allowed her to get the right amount of energy she needs to get through her training and her busy day.

Across the board, our athletes know the health and longevity benefits of eating fresh whole foods, eliminating overly processed foods, and reducing sugar. Still, our Masters also have their occasional cheat, though they are sure to never overindulge.

“Every night, I need a glass of wine and something sweet, so I just make sure I fit that in ahead of time,” notes Becky Harsh, who is a staunch proponent of the Zone diet.

Quite simply, Masters athletes know full well the importance of being kind to their bodies.

RUNNING TRAINING SECRETS FOR MASTERS ATHLETES

Masters runner and coach Walter Faion gives us his training tips masters athletes and runners in their 40s, 50s and onwards.

Walter Faion began running in elementary school and hasn’t stopped since.

He turned 60 last year, and he hasn’t missed a day since 1994. He owns an impressive marathon best of 2:28 and half-marathon PB of 1:08.

Throughout the decades he’s had the opportunity to train with world-class athletes, and now he’s taking his experience and using it to help others.

TAKE MORE RECOVERY TIME

“Faion explains that recovery takes a lot longer as a master’s athlete, and so you need to take this into account when you’re designing a workout.

For example, if you were doing mile repeats and you used to take three minutes of rest between each interval when you were younger, you may need four minutes of recovery as a master’s athlete in order to continue hitting the times you want.”

YOUR EASY DAYS HAVE TO BECOME EASIER

“As a master’s athlete, you have to respect your body’s need for recovery. Perhaps when you were in your teens and 20s you could push yourself on a mileage day and still be able to perform well the next day in a workout, but this is likely not the case when you’re older.

Training Secrets for Masters Athletes

For this reason, it is important to slow down on your easy days and use them for what they’re meant for — recovery.”

Anyone can achieve anything they want,” says Faion. “Nothing’s impossible if you go about it the right way, but you have to be realistic about what the goal is at that time in your life. You can really surprise yourself.”

The Best Training Secrets for Masters Athletes, by Masters Athletes

If you found these training secrets for Masters athletes useful then check out these Push Ups, Toes to Bar or Plank WODs.

Needless to say, my body laying lifeless on the ground, drenched in sweat, on the edge of meeting the classic Crossfit clown we all know as pukie, proved otherwise!  I was beat, broken and yet I loved every minute of it.  It was the feeling of being challenged both mentally and physically that hooked me from the very beginning.  I guess you could say, that experience awoke something inside of me.

Source: RX'd Photography

Maybe it was the fighter and competitor in me that wanted more and wanted to do better. Fast forward to a thousand or more wods and seven years later at 43 years old, that drive and fire to constantly better myself still exists.  It has never died.  The best thing about it, my 43-year-old self can beat my 36-year-old self in Fight Gone Bad or any other wod.  Now, this is not the case for everyone.  Crossfit can be hard on you as you get older.  If you are not conscious with your training and recovery, your crossfit years can be cut short.  Training smart, not just working out, will help you avoid injuries and continue to progress and enjoy Crossfit for years to come.  Over time,  I have figured out how to properly train, eat, perform and avoid injuries as a masters athlete.  Here are 5 tips and tricks that you might find helpful in your masters training.

1. DON’T GO 100% FULL THROTTLE ALL THE TIME

Oh that thing that we all love, that magic that hooked us on the first day….Metabolic Conditioning.  Fran, Grace, Isabel and all those Hero WODS we LOVE to hate. 

That love affair can go on for months, maybe even years. You remember when you started? You couldn’t stop talking about it.  Maybe you lost some social media friends because they were sick of hearing about your workouts that tore the palms of your hands or that run that made you puke.  Who cares!  You love it and you metcon yourself into delirium every day.  As great as it is to metcon, it is possible to do so much of it, that you burn yourself right out. 

For example, it’s Friday morning and you did not take your scheduled rest day on Thursday and your box has programmed an amazing WOD that you just can’t miss.  Your body, or that angel on your right shoulder, is telling you….Hey, maybe you should have rested yesterday.  You have maxed me out at 100% in every work out this week.  Let’s have a rest day.  Now pops up that alter ego, that 17-year-old on your left shoulder and says hey, don’t be a quitter, lets do this.  So the battle goes on. 

The key is, you have to find your balance by listening to your body and getting the proper recovery. Sometimes that 17-year-old exists physically and mentally and some days, he or she is there only mentally.  Keep in mind that it’s okay to dial it back to 75%.  Hopefully your box programs around a load and de-load and mixes in some good strength training and EMOMs.    

2. DON’T BE A CHERRY PICKER

It’s Wednesday, you roll over after your alarm clock goes off, your tired as hell and sore, you check the WOD on your phone app…it’s some stupid movement with dumbbells and lunges and you hate those and you hate Castro for giving your programmer the ideas.  If it were barbells you would get up.  You decide it’s not worth getting up for and go back to sleep.  Congrats! You’ve become a Cherry Picker…..one who picks out WODs that only have movements that you good at or enjoy. 

The problem is, these movements are all functional and could help us become a better athletes, more mobile athlete.  An athlete that is ready for anything at any given time. This is what I like to call a Chimera, a Hybrid.  You’re a monster on the barbell, a master at gymnastics and a fire breathing animal with your cardio.  Cherry picking only pigeon holes you into specializing and specializing is the ENEMY.  If there is one thing that needs to be consistent in your training it needs to be constantly varied.  So, turn off the snooze, get up, don’t look at the WOD before you go if that helps.  Show up, put in the work and see the results.  Doing what you hate will eventually become something you love.  Who knows, with a little practice you may discover that you are actually good at some of those movements you thought you hated.

3. TRAIN SMARTER

One summer a few years ago, a couple of our members were current D1 soccer athletes.  I loved their energy and drive and boy could they work!  We would do the scheduled WOD of the day in the morning and then do another WOD around noon in the heat of the day!  We were at the box constantly and would go full throttle every day.  This helped me train my mental muscle tremendously.  To do this, I had to be mentally strong. This is where I summoned that 17-year-old evil twin.  We would bang bars and beat ourselves to death and we had a blast.  My younger friends could recover a lot quicker and their energy levels seemed endless. 

Eventually, being the older athlete, I started to break down and over time, I failed to keep up.  I realized that in order to be effective and competitive at my age, I had to pick my battles.  

I had to be smart with my training and with the volume I was doing in my training.  Obviously, science proves that age is a factor. It’s the sad truth.  However, that does not mean we can’t compete with the younger athletes.  We just have to train smarter and pick our battles

I now train once a day for two hours and throw in some barbell and accessory work twice a week.  A good training schedule that I found that works for me is:

• Monday, Wednesday and Friday doing the programmed WODS at the box with the class.
• Tuesday, I participate in the programmed WOD but dial it back to about 75%, followed by a barbell class a little later in the evening. 
• Thursday, I do stretching, maybe a ROM WOD and focus on mobility.  
• Saturday, I use my fitness and do something active with my kids
• Sunday is 100% recovery both mentally and physically

Getting your mind and soul in tune is key to balancing your physical body.

4. 3-2-1- GOAL!

Let’s be honest, why are we doing this? Why do we get up at 5 a.m., go grind out grueling work outs, put our bodies through these tests, and then come back for more each day?  

To keep yourself motivated and driven.  It’s imperative to set goals for yourself.

These goals do not need to be unrealistic, like making the Crossfit Games, or setting a World Record Fran time.  Make them simple and attainable.  Maybe your goal is simple….you just want to be fit.  Maybe it’s to redefine your age, be free from disease or you want to stay active and participate with your kids in physical activities. Whatever your goals are…the beautiful thing is we have a community that helps keep us striving to accomplish those goals.  

Crossfit brings like-minded people together to support one another while each of us strives to accomplish our personal goals. Remember, half the battle is won by just showing up.  So, set your goals, quit cherry picking, stop hitting snooze and show up!    

10 Crossfit AMRAP Workouts for Athletes of All Levels

Masters Athletes To Watch

Here are 19 of the hundreds of Masters athletes killing it on the competition floor year after year.

1. Becca Voigt Miller

Arguably the most consistent athlete the CrossFit Games has seen, Rebecca Voigt has competed in every CrossFit Games since 2008, giving her the all-time record for most consecutive individual CrossFit Games appearances.

Not only has she competed in nine consecutive CrossFit Games, she has consistently finished in the top half of the field, taking third in 2011 and collecting five top-11 finishes across her career.

Celebrated for her perseverance and positive spirit, Voigt was awarded the Spirit of the Games Award in 2014. A former collegiate basketball player, she owns CrossFit Training Yard in Toluca Lake, California, and at 35 was the oldest—and at five-foot-nine, tallest—individual female to compete in the 2016 Reebok CrossFit Games.

After five workouts completed, 20 athletes from each age division have advanced to the CrossFit Games which kicks off on July 27.

Age group divisions include:

• Boys and Girls 14-15
• Boys and Girls 16-17
• Men and Women 35-39
• Men and Women 40-44
• Men and Women 45-49
• Men and Women 50-54
• Men and Women 55-59
• Men and Women 60-64
• Men and Women 65+

Last year, due to the pandemic, CrossFit Inc. had to cancel the age group division and team competition at the Games. Read more about the Age Group Online Qualifier here.

Athletes Qualified For the CrossFit Games

The following top 20 athletes in each age group have officially qualified for the CrossFit Games.

Remeber that some athletes, such as teenager Mallory O’Brien, is competing as an elite athlete in the Granite Games and could qualify for the CrossFit Games through the elite division, instead of the Age Group Online Qualifier. Should a spot open for the CrossFit Games, the next best qualified athlete for that division will be invited.

Boys (14-15)

Girls (14-15)

Boys (16-17)

Girls (16-17)

Men (35-39)

Women (35-39)

Men (40-44)

Women (40-44)

Men (45-49)

Women (45-49)

Men (50-54)

Women (50-54)

Men (55-59)

Women (55-59)

Men (60-64)

Women (60-64)

Men (65+)

Women (65+)

65+ Masters Athletes

The oldest masters athlete to qualify for the CrossFit Games is 71 years old Ted Leger, from United States. He is the only 70+ athlete who managed to get a spot through the Finals. He finished 20th place, one point ahead of 21st place to secure the qualification.

For the women, Mary Schwin is the oldest athlete to qualify at 69 years old. The american athlete finished 3rd in the 65+ division.

American Women Dominate 65+ Division

In every group division, at least one American athlete managed to qualify. But the masters women hit the ball out of the park this year.

19 out of 20 athletes in the women’s division of 65+ years are from the United States. That is the only age group in which this has happened. Pia Gund, from Sweden, is the only non-American athlete who qualified in that age group.

The 10x CrossFit Games Masters athlete has been highlighted in a short video by Wyks Etsebeth, which was put out by CrossFit HQ over the weekend. In case you missed it, it’s worth taking a look.

View this post on Instagram

A post shared by CrossFit Games (@crossfitgames)

Picking up CrossFit in her early 50s, Lynne has been at it for a decade. In the video she describes how she draws her inspiration and fire from coach Chad Mackay. “He’s the inspiration. He’s taught me everything,” she says, “I’m only going for as long as he goes. When he decides he’s had enough of me, that’ll be it.”

Lynne is the only athlete to have qualified for every CrossFit Games Masters competition, since it began in 2010. She continually ranked Top 5 in both the 55-59 and 60-64 divisions over the years, and is currently working her way towards her 11th CrossFit Games appearance after finishing 4th in the Age Group Online Qualifier (results pending).

What’s so exceptional about Lynne’s story is how relatable it is. In the video posted by CrossFit, Lynne states “I did nothing, I had no athletic background whatsoever, nothing. I used to fun 3k, 3 times a week. 9k in an hour. I thought that was so good!” For most people over 50, 9k a week is pretty good going, but Lynne’s story shows that with the right support and mindset, absolutely anything is possible.

Read More: 4 Essential Training Tips for CrossFit Masters Athletes

Age Group Online Qualifier Workouts

Event 1

5 rounds for time:

• 15 handstand push-ups
• 15 dumbbell shoulder-to-overheads
• 15-cal. row

Time cap: 20 min.

WORKOUT VARIATIONS

14-15

20-lb. dumbbells // 35-lb. dumbbells

16-17, 35-54

35-lb. dumbbells // 50-lb. dumbbells

55+

20-lb. dumbbells, perform handstand push-ups to a 2-in. riser // 35-lb. dumbbells, perform handstand push-ups to a 2-in. riser

Event 2

For Time:

• 60 GHD sit-ups
• 6 rope climbs, 15 ft.
• 60 alternating single-leg squats
• 50 GHD sit-ups
• 5 rope climbs, 15 ft.
• 50 alternating single-leg squats
• 40 GHD sit-ups
• 4 rope climbs, 15 ft.
• 40 alternating single-leg squats

Time cap: 20 min.

WORKOUT VARIATIONS

14-15

Sit-ups

16-17, 35-54

GHD sit-ups

55+

Sit-ups; weighted box step-ups, 14-lb. ball, 20-in. box // Sit-ups; weighted box step-ups, 20-lb. ball, 24-in. box

Event 3

For time:

• 75 cleans
• 300 double-unders

Time cap: 15 min.

WORKOUT VARIATIONS

14-15

55 lb. // 75 lb.

16-17, 35-54

95 lb. // 135 lb.

55+

65 lb. // 95 lb.

Event 4

For max load:

• 4-rep-max front squat

Time frame: 20 min.

Event 5

12-9-6 reps for time of:

• Overhead squats
• Burpee box jump-overs

Time cap: 10 min.

WORKOUT VARIATIONS

14-15

80 lb., 24-in. Box // 115 lb., 24-in. box

16-17, 35-54

115 lb., 30-in. box // 165 lb., 30-in. box

55+

80 lb., 24-in. box, step-ups OK // 115 lb., 24-in. box, step-ups OK

You can find full workout notes and movement standards here.

What is the Age Group Online Qualifier?

The Age Group Online Qualifier is an online competition designed to establish the top teen and master athletes that will qualify for the CrossFit Games.

Following five events over a weekend, the top 20 men and top 20 women in each age division will receive an invitation to compete at the Games for a chance to be crowned Fittest on Earth.

Age groups are divided as follows:

• Teens 14-15
• Teens 16-17
• Masters 35-39
• Masters 40-44
• Masters 45-49
• Masters 50-59
• Masters 60-64
• Masters 65+

What has changed in 2021 for Age Divisions?

• Following the CrossFit Open, the top 10% of athletes in each age group qualified for the AGOQ. Previously, only the top 200 athletes in each division qualified to compete in this stage.
• This change meant that over 2,000 athletes in both 35-39 divisions will participate in this year’s AGOQ. It also means that, for this year, less than 150 athletes in the 14-15 division will compete.
• Two new age group divisions were added for the 2021 CrossFit season: masters 60-64 and 65+. Because participation in the Open from these two division was high, both will now get the chance to compete at the Games in Madison, Wisconsin this summer.
• For the CrossFit Games, age groups will see the return of 20 qualifying spots for the top athletes in each age division. For the 2019 Games, the fields were reduced to 10 athletes, and 2020 the Age Group season finish with the AGOQ.

Equipment List

• Tape to mark competition floor for each event
• Two dumbbells (20 lbs, 35 lbs) – Only for Age Group 14-15 and 55+
• Two dumbbells (35 lbs, 50 lbs) – Only for Occupational Games and Age Group 16-17 and 35-54
• Jump rope
• Wall space
• GDH measuring 37 inches for female and 40 inches for male athletes from the ground to the top of the support pad
• Climbing rope – 15 ft.
• Concept2 rower
• Squat rack
• Barell
• Standard bumper plates and change plates
• Collars
• Box 24 inches (top must be 15×15 inches) – Only for Age Group 14-15 and 55+
• Box 30 inches (top must be 15×15 inches) – Only for Occupational Games and Age Group 16-17 and 35-54
• Device for recording video of all performances

Floor Plans

You can also check out a video detailing the floor plans here.

Age Group Online Qualifier and Occupational Games

The Age Group Online Qualifier and Occupational Games will take place May 6-9. The AGOQ Games is a competition between the fittest teens aged 14-17 and masters aged 35 and over, based on the Open leaderboard.

Source: Courtesy of CrossFit Inc.

Some athletes chose not to participate in their respective age group, instead have partaken the path to the CrossFit Games individually, such as teenagers Emma Cary and Mallory O’Brien, and master athlete Sam Briggs.

According to the 2021 CrossFit Games Competition Rulebook the top 20 men and 20 women in each age-group division (including teenage divisions) will qualify to compete at the Games. If an athlete ranked in the top 20 in any division decline to compete at the Games, the next highest-ranked athlete in that division may qualify to compete.

Read more about the AGOQ here.

Source: Courtesy of CrossFit Inc.

The Occupational Games is a new competition created for the 2021 CrossFit season. The new tournament is initially only eligible for six professional occupations:

• Military service member
• Law enforcement officer
• Firefighter
• Healthcare worker
• College student
• Schoolteacher

Athletes who identified themselves as having either of these occupations were eligible to compete in the Occupational Games. The top 10% of athletes from each of those categories in the Open leaderboard have been invited via e-mail last week.

At the end of The Occupational Games, the CrossFit community will have six new titles of fittest, such as Fittest Law Enforcement Officer on Earth and Fittest Healthcare Worker on Earth.

You can read more about The Occupational Games here.

The top 20 men and women from the 60-64 category and 65+ category will now get the chance to compete at the Games in Madison, Wisconsin following this week’s Age Group Online Qualifier (AGOQ).

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This also means that all age groups, Teens and Masters, will be represented at the 2021 CrossFit Games.

The decision to include the 60-64 and 65+ came as a result of high sign-ups for both divisions in the Open. The updated 2021 competition rulebook stated:

3.07 - AGE-GROUP ONLINE QUALIFIER - INVITATIONS NEW The age-group leaderboard will be set only after the video review process is complete. Invitations to the Games will be sent after this time. The top 20 men and 20 women in the 14-15, 16-17, 35-39, 40-44, 45-49, 50-54, and 55-59 age-group divisions will qualify to compete at the Games. Qualifying spots for the 60-64 and 65+ divisions will be determined based on Open participation numbers. If age-group athletes ranked in the top 20 in any age division decline to compete at the Games, the next highest-ranked athlete in that division may qualify to compete. More detailed information on invitations and deadlines will be emailed to the qualified athletes or made available on the CrossFit Games website prior to the start of competition.

Age-group athletes qualify to the AGOQ through the Open, where athletes in each division will compete against all other athletes in the same division worldwide.

There currently are nine age group categories in CrossFit, two Teenage divisions (14-15 and 16-17) and seven Master divisions, starting with 35–39-year-olds and going up every five years until 65+. All categories are further split into men and women.

These divisions have slowly grown over the years, with 2021 signalling the first year more athletes signed up for the Masters division than the individual division. CrossFit also created two new Master divisions (60-64 and 65+) for 2021, and CrossFit CEO Eric Roza expressed his intent to provide stellar representation of the masters divisions this year.

This is also the case for teenage CrossFit athletes: “The teenage athletes of the CrossFit community are the future — not only of the sport of CrossFit, but of the thriving community that exists today — and they showcase for their peers that a dedication to health and fitness can start at an early age,” CrossFit wrote in January in an article calling Teenage athletes to sign up for the 2021 Open.

Growing Age Group Participation Past the Open

In an effort to increase athlete participation in the CrossFit season past the Open, along with changes for Individual and Team athletes, the qualification system for the Age Group Online Qualifier was amended.

In previous years the top 200 athletes in each age group would advance to the AGOQ. For 2021 however, it is the top 10% that qualify to the next stage – similar to the individual categories.

This 10% is based on the number of athletes in each division registered to the Open by the conclusion of workout 21.1.

In line with bringing more attention to age group athletes, CrossFit has also upped the number of participating Masters and Teens at the CrossFit Games back to 20 per division for 2021. Last year, age group athletes finished their season following the AGOQ due to the pandemic, and in 2019 only the top 10 athletes in each division qualified for the Games.

The top 10%

The cut-off lines establishing AGOQ qualifying athletes look as follows:

Over 2,000 athletes in both 35-39 divisions have qualified to compete in the AGOQ, and for every Masters division – with the exception of the two new ones – the number of athletes going forward surpassed the previous limit of 200. With  a tenfold increase in participation in some divisions, the change is great news for Masters athletes.

The picture looks different for Teen athletes, none of whose divisions reached 200.

When CrossFit first released the cut-off lines for Age Group athletes, only 117 teenage girls in the 14-15 division received a qualification spot. CrossFit has since updated that number to 140.

Introducing a minimum baseline?

BOXROX reached out to CrossFit to find out if a minimum base line for qualification spots would be used – as it’s the case in the Team division – if 10% was lower than 200.

COVID-19 has had a big impact on youth sports and, so far this year, CrossFit has been open to amend the Competition Rulebook and add events to the season in response to community’s concerns and feedback.

Additionally, for some teens, it might be hard to understand why a policy that was meant to increase participation in further stages has achieved just the opposite.

“The new approach to AGOQ qualifiers may result in a temporary dip in the number of athletes in some age divisions this year, given the impact of COVID and local closures, but we fully expect those numbers to increase well above the former 200 participant limit next year and beyond,” said Andrew Weinstein, CrossFit Head of Communications and Public Policy.

Should a minimum baseline be considered, even if it means amending the Competition Rulebook and requires a fair amount of background work?

From a practical perspective, a simple rulebook is beneficial. Besides, the Teen athletes that are below the current cut-off line are unlikely to be the ones that make it to the CrossFit Games, so if we think about the competitive aspect of the sport, why bother? But from an emotional perspective, giving more opportunities to ‘the future of CrossFit and the community’ and encouraging participation from well-established divisions can’t be a bad thing.

The Age Group Online Qualifier will run from May 6 though to May 10, 2021. The AGOQ workouts will be released on Thursday at 5 p.m. PT and athletes will have until the following Monday at 5 p.m. PT to submit their scores.

Official invites for the 2021 Age Group Online Qualifier will be sent on Monday, April 26.

CrossFit Open Workout 21.2

For time:

• 10 Dumbbell Snatches
• 15 Burpee Box Jump-Overs
• 20 Dumbbell Snatches
• 15 Burpee Box Jump-Overs
• 30 Dumbbell Snatches
• 15 Burpee Box Jump-Overs
• 40 Dumbbell Snatches
• 15 Burpee Box Jump-Overs
• 50 Dumbbell Snatches
• 15 Burpee Box Jump-Overs

Time cap: 20 min.

 

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CrossFit Open Workout 21.2 for Masters – RX and Scaled

Rx’d Master Athletes 21.2 (Aged 35-54)

35-lb. dumbbell, 20-in. box

50-lb. dumbbell, 24-in. box

Rx’d Master Athletes 21.2 (Aged 55+)

20-lb. dumbbell, 20-in. box (step-ups permitted)

35-lb. dumbbell, 24-in. box (step-ups permitted)

Scaled Master Athletes 21.2 (Aged 35-54)

20-lb. dumbbell, 20-in. box (step-ups permitted)

35-lb. dumbbell, 20-in. box (step-ups permitted)

Scaled Master Athletes 21.2 (Aged 55+)

10-lb. dumbbell, 20-in. box (step-ups permitted)

20-lb. dumbbell, 20-in. box (step-ups permitted)

Find all movement standards and official scorecard here.

CrossFit Open Workout 21.2 for Masters – Equipment Free

For time:

• 10 hang squat snatches
• 15 burpee broad jumps, 36 in.
• 20 hang squat snatches
• 15 burpee broad jumps, 36 in.
• 30 hang squat snatches
• 15 burpee broad jumps, 36 in.
• 40 hang squat snatches
• 15 burpee broad jumps, 36 in.
• 50 hang squat snatches
• 15 burpee broad jumps, 36 in.

Use a stick or PVC pipe to complete the hang squat snatches.

Time cap: 20 min.

How to do Hang Squat Snatches

• The athlete starts the hang squat snatch with their hips, legs, and arms extended.
• From this position, the athlete lowers the stick to the hang, which is any area below the hip but above the
  knee.
• The arms must remain straight in the hang position
• The athlete must lift the stick overhead in one motion.
• The athlete must receive the stick in a squat position, with the crease of the hip lower than the top of the knees.
• A power snatch followed by an overhead squat is not permitted. The athlete may not pause or begin standing until they have reached the proper depth.
• At the top, the athlete’s arms, hips, and knees must be fully locked out, with the stick clearly over the middle of their body when viewed from profile.
• The rep is credited when the athlete reaches lockout.
• To begin the next repetition, the athlete can lower the stick from the overhead position directly to the hang.

How to do a Burpee Broad Jump

• Demarcate a gap that is 36 inches wide from outside edge to outside edge.
• Each burpee broad jump starts with the athlete facing the 36-inch gap while touching their chest and thighs to the ground and finishes with the athlete jumping over the 36-inch gap.
• In the bottom position, the athlete’s hands must be clearly behind the line. If the athlete’s fingers are touching the line, the rep will not count.
• Athletes may step or jump in and out of the push-up position.
• The athlete begins the broad jump with both feet clearly behind the line.
• A two-foot takeoff is required.
• Each rep is counted when the athlete lands on the opposite side of the 36-inch gap, at which point they may turn around and begin their next rep.

Full movement standards here.

CrossFit Open Workout 21.2 for Masters – Foundations

For time:

• 10 alternating snatches
• 15 burpees
• 20 alternating snatches
• 15 burpees
• 30 alternating snatches
• 15 burpees
• 40 alternating snatches
• 15 burpees
• 50 alternating snatches
• 15 burpees

Use a 10-lb. dumbbell or household item for the snatch.

To modify the burpee, omit the push-up portion or elevate the hands during the push-up.

Time cap: 20 min.

“Find a light dumbbell or something else in the home to snatch. Some creative examples may be a canned good from the pantry or a small stone from the garden,” reads the official scorecard.

“For both movements, choose a modification that allows you to complete the range of motion appropriate to your skill and fitness level for the duration of the workout.”

How to do Snatches

Option 1:
• The dumbbell snatch starts with both heads of the dumbbell on the ground.
• Keep your heels down and maintain a neutral spine with your eyes on the horizon.
• Quickly extend your hips and legs, and then lift the dumbbell overhead in one motion.
• Finish standing tall with your arm extended overhead.

Option 2:
• Start from the hang position instead of from the ground.

How to do a Burpee

Option 1:
• Place both hands on the ground.
• Jump or step back into a plank position and complete a push-up.
• Jump or step forward to a squat position.
• Stand and clap your hands overhead.

Option 2:
• Place your hands on an elevated surface to reduce the challenge of the push-up.

Option 3:
• Omit the push-up.

 

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Masters in the CrossFit Open

According to CrossFit, age-group athletes (masters and teenagers) made up close to 50 percent of Open participants in 2020.

For 2021 CrossFit added two new Master divisions, the 55-59 division and the 60-64 divisions, with the wisest Masters able to join the 65+ age division. In the past, Master athletes aged 55+ all fell into the same age category.

Master divisions start at the age of 35 and go up every five years. Athletes are placed in the appropriate division based on their birthday.

The CrossFit Open is a three-week online competition that unites the CrossFit community around the globe. Workouts are released every Thursday (CrossFit Open workout 21.3 will be released on Thursday, March 25, at 12pm PT) and athletes have until the following Monday at 5pm PT to submit their scores.

Read more: The CrossFit Open and Nutrition: How, When and What to Eat

The 2021 CrossFit Open has started and with it workouts that will test our fitness and resolution. No matter your age group for the Open, here’s all information you need to complete the workouts under the scaled or foundations divisions.

Note: adaptive categories do not feature a scaled version of the workouts for 2021. Scaled athletes are required to complete the workouts as prescribed but can submit modification requests for each workout.

CrossFit Open workout 21.1

RX

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Equipment Free

For time:

1 wall walk
10 lateral jumps 
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps

Time cap: 15 min.

Foundations

For time:

1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15  bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.

The jumping jacks can be modified to a “stepping jack” if needed.

Time cap: 15 min.

How to scale CrossFit Open Workout 21.1

21.1 Scaled Men and Women

For time:

1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min.

21.1 Scaled Teenagers

For time:

1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min.

21.1 Scaled Masters 55+

For time:

1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min.

21.1 Foundations Masters 55+

For time:

1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15  bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.

The jumping jacks can be modified to a “stepping jack” if needed.

Time cap: 15 min.

For further options and options for adaptive athletes check out CrossFit.com

How to scale CrossFit Open Workout 21.1 – Notes

Source: Courtesy of CrossFit Inc.

The 2021 CrossFit Open

The CrossFit Open is a three-week online competition that brings together athletes around the world. It marks the start of the CrossFit season and is the first step towards qualifying to the CrossFit Games.

The Open is the largest participatory sporting event in the world and athletes from all ability levels and backgrounds complete three workouts over three weeks. The event brings the CrossFit community together and is a time of personal bests.

All CrossFit Open workouts are released on a Thursday at 5pm PST and scores must be submitted by the following Monday. CrossFit will announce the workouts live, and the reveal will be followed by two top athletes throwing down head-to-head.

The 2021 CrossFit Open is the most inclusive Open to date. In addition to the usual RX and Scaled divisions, CrossFit has added Foundations and Equipment Free divisions, as well as eight adaptive divisions.

The CrossFit Open kicked off on March 11 and runs until March 29.

“I have always been athletic: I played baseball in high school and college and I did not like feeling weak or unable to do the things I wanted to do,” Roy told BOXROX. “Once I made up my mind to [start] the fact that I am hard-headed and competitive kept me going.”

While CrossFit is mostly known for its intensity and forging athletes who perform superhuman feats at the top level of sport, the training can be adapted to suit the developmental needs and physiological differences of kids and master athletes alike.

STARTING CROSSFIT LATER IN LIFE

In CrossFit, master athletes are defined as any athlete who is aged 35 or older.

Aging has many effects in the human body. While passing years affect every person differently, generally, getting older (together with other lifestyle factors) comes with the following effects:

• More susceptibility to illness
• Reduced mobility, coordination, accuracy, agility and balance
• Decrease in bone mineral density and muscle function (natural decrease in strength)
• Reduced aerobic capacity and a decrease in maximal hear rate
• Decreased capacity to recover
• Reduced ability to learn neurological skills but increased problem-solving skills with greater life experience

Yet physical activity has been proven to have myriad benefits to control, slow down or minimise the effects of aging.

For Roy, starting CrossFit meant better mobility, stronger knees, vastly improved overall strength and sharp weight loss.

“At my age, the fact that I can put my socks on without grunting and pull my underwear on standing up (or taking them off if the occasion presents itself) are big pluses,” said Roy about what he likes about training.

“I am currently 76 years old and have been doing CrossFit since the last week of August 2019. Our gym closed for a few months during the pandemic, but I continued to work out at home with a trainer who emailed WODs. In January this year I tested positive for COVID-19. I was only sick for a short period of time, which I credit CrossFit as playing a role in my quick recovery. I am now back regaining my strength and stamina […] using the Assault Bike and the rowing machine.”

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Roy is now averaging 100 to 130 calories on the Assault Bike and 2,500 to 3,000 meters on the rower each day. He’s able to finish this within 35 minutes and is now back doing some barbell work. In normal times he trains CrossFit four evenings a week and trains Beagles over the weekends, which involves a fair amount of walking.

Regardless of age, your fitness can be improved.

IS IT TOO LATE TO START CROSSFIT AT 40, 50, 60 OR 70?

It’s never too late to start CrossFit, no matter your age, current fitness level, previous or current injuries, or goals.

From the CrossFit Masters Training Guide:

“Our goal is to increase […] work capacity. The way we achieve that is by practicing constantly varied functional movements at high intensity. Applying this to an older client should be no problem because we use a principle of relative intensity where the stimulus is modified to match current levels of physical and psychological tolerance.

“This means that the CrossFit program is universally scalable, i.e., anyone can do it, and everyone should do it, especially your grandma.”

The benefits of CrossFit for master athletes

1.Good for your mind

“I would say you are never too old to start something new, and that includes CrossFit,” Helen Harding, two-time CrossFit Games Masters (40-44) winner, told BOXROX. “It’s actually healthy to challenge yourself, learn new skills and put yourself in an environment where you are a little uncomfortable to start off with.

“Obviously there is the exercise benefit for health, but there are many other things you get from CrossFit – which will be different for everyone – which you have no idea about until you take the plunge.

“For me, I was 38 when I started CrossFit and had no idea what was in store for me or how it would end up being one of the best decisions I made in my life. Initially, I just enjoyed simply learning something new – as an adult we don’t do this enough!

“Then I loved that I entered a competition and realised it was so great to do something you never thought you would do again [i.e., compete]. Then I loved that the mental challenges in training (and competition) actually carried over into life and made me a better person outside of CrossFit.”

Source: FitAid

2.Good for your body 

Continued training can have many positive effects on master athlete’s health and wellness. Those who are able to combine continuous exercise with good nutrition and avoid risk factors (such as smoking), can delay and minimise the effects of ageing.

While we have to accept that some changes are inevitable, it is possible to elevate health markers to above average through an active lifestyle.

“According to the literature, compared to their non-training peers, masters athletes display increased testosterone, lower blood pressure, increased cardiovascular respiratory endurance (Hayes et al., 2013), increased strength, greater muscle mass, greater bone density (Powell, 2005), better mobility and balance, better spinal function (Wright, 2012) and better brain function (Zhao et al., 2016). Lifelong exercise may also be the key to reducing the risk of dementia (Brown et al., 2017).” – CrossFit Masters Training Guide

Combating the negative effects of inactivity combined with ageing should be priorities for all masters wishing to lead a healthier and happier life.

Source: Courtesy of CrossFit Inc.

CrossFit And Age – How to Coach Older Athletes

HOW TO START CROSSFIT AS A MASTERS ATHLETE

As you age, the focus of CrossFit training might shift from performance to longevity. While performance won’t be scrapped off the table completely, your training should allow you to perform for the longest period of time without injury or pain.

When you start CrossFit as a masters athlete, the program and coaches will account for the changes in your body specific to your age, as well as asses your needs, and whether you’re training for wellness or competition.

Tips from Roy Wooley:

No matter how out of shape you are, there will be a program or series of movements that will help you if you are willing to put in the work. In just two- or three-months’ time you will begin to see drastic improvement in strength, flexibility and an approach to life that is happier and more positive.

Just show up and DO IT. For the first month or two you will be so sore you may think someone beat you with a club. You may think you can’t even walk. It WILL get better. I didn’t say “EASIER” – I said, BETTER.

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The benefits of stating CrossFit as a masters athlete

“I met lifelong friends and for me it actually changed my career pathway,” said Helen. “My Kids have a healthy appreciation of health, fitness and body image (which I think CrossFit is very good for) and now as a family we do workouts with all four of us together!

“It just shows you never know where things will lead once you take the plunge into something new.”

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Interested in giving CrossFit a go? Find a gym near you. 

While the direct qualifying route to the CrossFit Games for age group athletes remains the Age-Group Online Qualifier (AGOQ), the number of athletes who qualify per division has been increased this year.

The top 10% of athletes in each age division (based on the total number of athletes registered per division worldwide) will have the opportunity to advance to the AGOQ. In previous years, this number was capped at 200 athletes in each division.

For the CrossFit Games, age groups will see the return of 20 qualifying spots for the top athletes in each age division. Previously, there were only 10 spots.

Source: Courtesy of CrossFit Inc.

Age group divisions include:

• Boys and Girls 14-15 (Born on or between 07/15/2005 and 7/14/2007)
• Boys and Girls 16-17 (Born on or between 07/15/2003 and 07/14/2005)
• Men and Women 35-39 (Born on or between 07/15/81 and 07/14/86)
• Men and Women 40-44 (Born on or between 07/15/76 and 07/14/81)
• Men and Women 45-49 (Born on or between 07/15/71 and 07/14/76)
• Men and Women 50-54 (Born on or between 07/15/66 and 07/14/71)
• Men and Women 55-59 (Born on or between 07/15/61 and 07/14/66)
• Men and Women 60+ (Born on or before 07/14/61)

The Age Group Online Qualifier

Similar to previous years, age group athletes will compete in the AGOQ, an online event to determine who qualifies for the CrossFit Games.

Age-group athletes qualify to the AGOQ through the Open, where athletes in each division will compete against all other athletes in the same division worldwide. Based on their Open finish rank, the top 10% of athletes worldwide in each division qualify to the AGOQ.

This means that athletes are eligible to advance to the Age-Group Online Qualifier even if they choose to perform the scaled version of one or more Open events. Advancement is determined by placement on the overall CrossFit Games Leaderboard, where prescribed event scores are ranked higher than scaled scores.

The CrossFit Games Age Group Online Qualifier workouts will be released on Thursday, May 6, 2021, at 5:00 p.m. PT.

Source: Courtesy of CrossFit Inc.

Age-group athletes will have until Monday, May 10, 2021, at 5:00 p.m. PT, to submit their scores and/or videos for these workouts.

Invitations to the AGOQ will start to be sent by April 14, 2021. Should an athlete decline their invite, CrossFit, LLC does not intend to backfill that spot to the next athlete in line.

Age Groups at the CrossFit Games

CrossFit has upped the number of participating age group athletes at the CrossFit Games back to 20 per division for 2021.

“The top 20 men and 20 women in each age-group division (including teenage divisions) will qualify to compete at the Games. If age-group athletes ranked in the top 20 in any age division decline to compete at the Games, the next highest-ranked athlete in that division may qualify to compete,” the Rulebook reads.

Read the full 2021 CrossFit Games Competition Rulebook here.

 

 

 

 

 

 

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1. Equipment-free option for the CrossFit Open

Athletes around the world without access to equipment will be able to participate in the 2021 CrossFit Open under the Equipment-Free division.

CrossFit will offer a version of each Open workout that doesn’t require any equipment and, while athletes competing in this division won’t be able to advance to the Quarterfinals (the new qualifying route to the CrossFit Games) and beyond, it does mean everybody in the world can compete regardless of local restrictions, access to gym equipment or safety concerns.

The Open will also feature a “Foundations” leaderboard, for athletes who aren’t able to complete the Open workouts as prescribed or scaled.

The 2021 CrossFit Open is a three-week virtual competition and community event for CrossFit athletes around the world. Registration begins on Jan. 7 and the first workout of the Open will take place on March 11, 2021.

 

 

 

 

 

 

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Learn more about other Open changes for 2021

2. Adaptive athletes will be able to participate in the Open

For the first time CrossFit has introduced adaptive divisions to its competitive season.

“CrossFit is committed to ensuring all CrossFit athletes have equal access and opportunity to participate in CrossFit events in a manner that is fair to all competitors while preserving the integrity of the sport,” the Rulebook reads.

 

 

 

 

 

 

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There are eight divisions which adaptive athletes can choose from and each will host its own leaderboard.

The 2021 CrossFit Open adaptive divisions are:

• 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: Short Stature
• Men and Women Adaptive: Seated Athletes (with hip function)
• Men and Women Adaptive: Seated Athletes (without hip function)
• Men and Women Adaptive: Intellectual

There are currently no age divisions within the adaptive divisions.

Learn more about the introduction of adaptive divisions in the CrossFit competitive season

3. Sanctionals are gone, replaced by Quarterfinals and Semifinals defined by continents

In an attempt to provide more coherence to the CrossFit Games competitive season and bring back the good aspects of Regionals, CrossFit has reinvented the competitive season and CrossFit Games qualification process.

The first stage of competition is still the CrossFit Open, but top ranked athletes will then advance to the Quarterfinals and Semifinals, with the season culminating with the CrossFit Games.

The world has been split into six competitive continents, which will determine where each athlete will compete during the Quarterfinals and the Semifinals.

 

 

 

 

 

 

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Following the Open, the top 10% of individual athletes and 25% of teams in each continent will qualify to the Quarterfinals. The Quarterfinals are an online qualifying event spanning one weekend immediately following the Open.

Details about the Semifinals are still being finalised and will be released soon.

From a previous announcement we know there will be:

• Ten in-person semifinal events hosted by CrossFit partners across six continents, ensuring at least one athlete from each continent qualifies for the Games. Each event will operate under strict safety protocols, including contingency plans for an online competition depending on local conditions and restrictions.
• A “last chance” qualifier for athletes who narrowly missed the cut in semifinals.
• A live and in-person Games finals the week of July 26 for all qualifying athletes and teams in Madison, Wisconsin, with online contingency plans, if needed.

Learn more about the CrossFit Games Continent Divisions and Quarterfinals

4. The Affiliate Cup is back

The Affiliate Cup is a team competition that celebrates and awards teams of four – two men and two women – training in the same CrossFit-affiliated gym.

The team competition, in essence, determines the fittest CrossFit Affiliate starting with the Open, the Quarterfinals, Semifinals and ultimately the CrossFit Games.

The Affiliate Cup became an official team competition for the first time in 2009, but the team competition has evolved with time, with the Sanctionals format the past two years allowing any four athletes (two men and two women) to form a team and qualify to the Games, regardless of their training location.

For the 2021 CrossFit competitive season, athletes primarily training at the same affiliate no later than January 1 will be able to join a team.

Affiliates can enter more than one team to the Affiliate Cup as long as all members of each team consistently train in that affiliate. Switching between teams is not allowed.

Learn more about the Affiliate Cup

5. New online qualifier for age group athletes

The format of the Age Group Online Qualifier has also changed for the 2021 CrossFit competitive season, with top 10% of age-group athletes worldwide in each age division (based on total number of athletes registered per age division after 21.1) qualifying to compete in the Age-Group Online Qualifier.

Previously, only the top 200 age group athletes were invited to participate at the Age Group Online Qualifier and only the top 10 athletes in each age group division qualified to compete in the CrossFit Games.

For this year the competitive field for the Games has grown, with the top 20 men and top 20 women in each age group division (including teenage divisions) qualifying to compete at the Games.

The Online Qualifier workouts will be released on Thursday, May 6, 2021, at 5:00 p.m. PT. Age-group athletes will have until Monday, May 10, 2021, at 5:00 p.m. PT, to submit their scores and/or videos for these workouts.

Source: Photo courtesy of CrossFit Inc.

Learn more about Age Group changes for 2021

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MASTERS ATHLETES

Please share this article and help spread the word for these awesome athletes.

Becca Voigt Miller

Arguably the most consistent athlete the CrossFit Games has seen, Rebecca Voigt has competed in every CrossFit Games since 2008, giving her the all-time record for most consecutive individual CrossFit Games appearances. Not only has she competed in nine consecutive CrossFit Games, she has consistently finished in the top half of the field, taking third in 2011 and collecting five top-11 finishes across her career.

Celebrated for her perseverance and positive spirit, Voigt was awarded the Spirit of the Games Award in 2014. A former collegiate basketball player, she owns CrossFit Training Yard in Toluca Lake, California, and at 35 was the oldest—and at five-foot-nine, tallest—individual female to compete in the 2016 Reebok CrossFit Games.

She thought she was too old to continue with her professional career.

Yet seven years later she came back for the 2000 Sidney Olympics. In an incredible feat of athleticism she won five Olympic medals, including her first three as an individual.

At that point, Torres was the oldest woman to have won an Olympic medal in swimming. She was 33 years old.

In 2006, in the midst of her second retirement, she gave birth to her first child. Sixteen months later, seeing that her times were still competitive, she made a second comeback. In the 2008 Olympic Games in Beijing, Torres won three more medals, among them a silver in the freestyle 50m, where she hit an all-time personal best. She was 41 years old.

Like all master athletes, Torres had a double battle. The first one, which every athlete faces, was the battle against herself. How can I maximize my potential? How can I be the best version of myself? The second one was less obvious. She was going against the mainstream cultural belief that sees aging as a problem.

In the medicalized world we live in, getting older is a synonym of decaying, of sitting still, of not exerting too much.

Torres won both battles. She did what all great athletes do: defy what we think is humanly possible. Unwillingly, she also made a point loud and clear: master athletes are athletes in their own right.

This is the first lesson every coach training older athletes needs to understand. Training the master athlete implies focusing on the very same things that every athlete needs: an adequate nutritional plan, an individualized recovery plan that takes into account the current state of your athlete and where she is in the long term view, and finally an appropriate routine of training stimuli that will get her to her best performance. A master athlete is for all purposes an athlete.

Yet, like for any other segment, knowing the particularities and the trends pertaining that specific group will help you better satisfy these basic needs. Put your nerdy science glasses on and let’s dive into what we know about master athletes.

PERFORMANCE DECLINE OVER LIFE

This is the hardest pill to swallow for the master athlete and coach. It is hard to be in the business of perpetual improvements while accepting biological decline. Yet, understanding how this happens will help you target your efforts efficiently.

Strength and Power Capacity

As we age, muscle strength, power, and mass loss is inevitable. Moreover, this is not modulated by training. Meaning that after a peak-point this decline happens at a very similar rate for trained or untrained humans.

Two things matter for the CrossFitter. First, that the absolute value of strength and muscle mass ARE modulated by training. This means that even though strength and muscle mass will decline, if you keep training you will stay stronger than if you did not.

Second, the decline in powerlifting modalities is linear, while the decrease in Olympic Lifting modalities is curvilinear. In other words, your snatch and your clean and jerk will be hit harder faster and then plateau, while your power lifts will gradually decrease. (Tanaka 2010)

• What does this mean for the coach? Prioritize strength building and muscle-mass building for the athlete that started lifting later in life. Your objective is to increase that absolute value as much as safely possible. On the other hand, work towards the maintenance of absolute value capacity in the athlete that started young and has already peaked. Your job is not to look for PRs but to keep them lifting strong and heavy.

Aerobic Capacity 

Our maximum heart rate decreases linearly over time at a pace of about 3-6% per decade. VO2 peak capacity seems to decrease curvilinearly with a more dramatic drop later in life. For the CrossFitter this means that the levels of intensity you can achieve will decrease linearly over time, while work capacity at a given intensity will drop more pronouncedly later in life. (Hawkins 2010)

• What does this mean for the coach? Routinely create and perform effort tests. Educate your athlete on how to relate intensity levels with a given HR. This will inform them on how hard to push in each particular training session and workout, depending on the stimulus you want to hit. This information will keep them training hard while avoiding frustration and burnout.

Skills

Skilled performance can be maintained very well as we age. Our bodies are amazing adaptation machines and can make up for some loss of aerobic and anaerobic capacity with better neurological patterning.

In other words, we might lose some brawn but we gain some smarts. For the CrossFitter this means you will be able to keep performing handstands and muscle-ups as long as you keep having a deliberate and intentional practice of these skills.

• What does this mean for the coach? Skill development is an area in which you can create a context of continuous growth for your athlete. Foster this by focusing on new skills that build on the ones your athlete has already mastered.

Recovery

When it comes to recovery there seems to be a universal agreement on the internet and among all Master athletes: it gets slower as we age. However, there is little research on the  topic.

We don’t know how much of this is perception, how much of this is due to cultural expectations and behaviors, how much is due to biological aging, and how much is due to training age.

Answering these questions would be fundamental to know how to better address the recovery needs of the master athlete.

We do have good data on the following: heart rate recovery seems to stay the same while muscular recovery seems to be slower (Hawkins 2010). In plain CrossFit language: you have to be paying attention to more than just perceived exertion, which is highly related to heart rate. You will feel fine to go at it again, but your muscles and joints might not.

• What does this mean for the coach? Provide measures of muscular fatigue and recovery for your athlete. Track stiffness, range of motion, and muscle tone as markers readiness. When programming, modulate stamina and strength work with plenty of aerobic work.

HOW TO TRAIN

Here are the main aspects the coach and the master athlete should keep in mind when designing a complete and effective training plan.

Mindset

1. Embrace aging! We have been aging since the day we were born. It’s what we do. Despite the normal decline that comes with age, the task of the athlete is always the same: go to the gym/track/pool/road/trail to kick ass and have fun. The fact you could have lifted heavier when you were younger is irrelevant today. Focus on the present. The question is how can you get the most out of your workout, right now?
2. One of the greatest things of aging is that you are less of an idiot. I do not apologize to the 20-year-olds out there. Nor do I judge you. Older people probably have more resources and a better skill set too. Amplify that! Train your cognition! Keep working on your skills. You don’t need to prove anything to anybody anymore, which is the best context to create a deliberate and intentional training practice. ENJOY IT!
3. If you love competing, compete! It is often the case that the master athlete will feel a little embarrassed of their drive to compete (Dionigi 2007). There is stigma and shame. It is never too late to have ambition and drive. Keep the goals realistic and foster that edge!

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CrossFit Training as We Age – Nutrition

1. The big picture interventions are what is going to get you more bang for your buck. How consistent are your eating habits? Is your relationship with food healthy? Is your food building you up or stressing you out? The answer to these questions is your number one priority, your macronutrient breakdown is secondary to these.
2. Keep up your protein intake. First, make sure you are eating enough fats and carbs. This will guarantee your protein is used for what we want: muscle tissue maintenance and immune function. As a general rule, the master athlete should aim to have a daily intake  of ∼1.5 to 1.6 g per kilogram of body weight (Morton, Murphy, et al., 2018). “When possible, whole-food sources of protein should be a target to practically acknowledge food matrix interactions, and other nutrient requirements, for optimizing the use of protein in the diet.” (Desbro et al., 2018). You read that right, whole-food protein sources will trump any powder you can buy. Keep that in mind.
3. Be outcome oriented. As you age there are more valuables to consider. Your hormones cycle and your life demands change. Learning how to read and adjust your nutrition given the continuous state of flux of your body is an incredible asset. If needed, hire a coach. I am biased here, because I am one. However I do see the value to have experienced guidance in how to always be adjusting and responding to the messages your body sends.
4. Supplement wisely. As the name says, supplementation is making up for a lack or deficiency in your nutrition. Don’t let FOMO and sci-fi marketing get the best of you. Before you go that route, fill the lack with real food. Then, if needed, supplement. There’s no real need to get very sophisticated here, the classic, albeit not so trendy anymore, fish oil, magnesium, and creatine can help. If you are taking medicine make sure your supplements go well with your medicine. Ask your doctor!

How to train with Master athletes – Fitness and recovery

1. Be diligent. When you are young, you can get away with poor practices. You can disregard recovery and still train. That’s just negligence. We put fitness and recovery in the same category because you cannot understand one without the other. Put the same amount of care and effort you do to your squat cycle to your recovery and your body will adapt faster and better.
2. Prioritize range of motion. While it is true that too much flexibility can hinder the CrossFit athlete, the sad reality is that the overwhelming majority of people don’t have enough flexibility. Most people cannot achieve “normal” range of motion in one or multiple joints – multiple being the standard. Proper range of motion means the connective tissue is working properly with less muscular compensation. This in turn means less aches and pains, in other words: ganinz. Even though connective tissue and range of motion also declines with aging, normal ranges of motion are easily preserved by prioritizing proper form and technique in your movements.
3. Muscle-tone and soft tissue work. Use that lacrosse ball, the percussion gun or the bony elbow of your masseuse. Whatever is your preferred tool, make soft tissue work a routine in your life. Muscles that are screaming to the touch are not recovering well. Don’t normalize pain.
4. Minimal effective dose. When deciding volume and loads keep this principle tattooed in your forehead. We are so focused on going the extra-mile, that we forget that the extra-mile is over training. Your job is to do the minimal you can that still achieves the goal, not the maximal.
5. You are a CrossFitter, constantly varied functional movement performed at high intensities is still your guiding methodology. Keep in mind that intensity is relative to the workout and your present day capacity. Don’t confuse high intensity with maximum effort.
6. Keep in mind the considerations we declared in the previous section.

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For the experienced athlete and coach everything that I wrote here will read just like proper training. It is! As we said a Master athlete is for all purposes an athlete. Stay focused on your training today, and thrive!

REFERENCES

1. Desbrow, Ben, Nicholas A. Burd, Mark Tarnopolsky, Daniel R. Moore, and Kirsty J. Elliott-Sale (2019). “Nutrition for Special Populations: Young, Female, and Masters Athletes”, International Journal of Sport Nutrition and Exercise Metabolism 29, 2: 220-227, accessed Aug 11, 2020, https://doi.org/10.1123/ijsnem.2018-0269
2. Dionigi, Rylee & O’Flynn, Gabrielle. (2007). Performance Discourses and Old Age: What Does It Mean to Be an Older Athlete?. Sociology of Sport Journal. 24. 359-377. 10.1123/ssj.24.4.359.
3. Hawkins Steven A.(2010). “The effects of aging and sustained exercise involvement on cardiovascular function in older persons”, The Masters Athlete. Routledge: 52-65.
4. Schorer, Jörg & Baker, Joe. (2010). Maintenance of skilled performance with age: Lessons from the Masters. The Masters Athlete. Routledge: 66-78.
5. Tanaka Hirofumi (2010). “Peak exercise performance, muscle strength, and power in master athletes tanaka”, The Masters Athlete. Routledge: 41-44.

Following the announcement, a group named the Masters Fitness Collective (MFC) decided to organise and host their first worldwide Masters Competition to give athletes who missed out on the CrossFit Games a chance to throw down against each other and put their fitness to use.

Bobby Petras, competition director of MFC Championships and one of the founding members of the MFC, said: “It will most likely be a one off and we are not planning on making this an annual event. It was simply put together to give masters athletes an option of competition following the cancellation of the Games”.

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Invites were initially sent out to the top 20 masters athletes in each age group from the Age Group Online Qualifier (AGOQ), run by CrossFit in April, and spare spots were then backfilled using the AGOQ leaderboard. There was also an online qualifier held in July.

All spots in all age groups have been filled and there is an incredible line up of athletes, including big names and many previous CrossFit Games champions and athletes. Some of the athletes competing at the MFC Championships include:

• Valerie Voboril (40-44 age group) – 6-time individual elite (open age) Games athlete
• Ron Ortiz (50-54) – 8 Games appearances and 4-time podium finisher
• Gregg Geerdes (50-54) – 3 previous Games appearances and 2^nd place in 2019 CrossFit Games
• Linda Etsun (55-59) – 6 previous Games appearances
• David Hippensteel (60-64) – 7 previous Games appearances and 3 gold medals

There is also an additional 5 men and 5 women competing in a new, 65+ category.

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One of the things apparent when talking to Bobby Petras about the upcoming event is the professionalism, passion, and desire to host a memorable and well-run event, with the goal to provide an incredible experience for the athletes.

When asked about this he commented: “It’s all about the experience. You only remember a handful of workouts but you remember the experience you had.”

MFC have a collection of big sponsors on board, so there is a large prize pool to be shared amongst the winners of each division. It is estimated the winners in each category will receive approximately $5k in prizes and cash. Each athlete will also be given a Bear Complex backpack worth $150.

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Programming and judging

Programming for the event has been taken care of by CJ Martin from CrossFit Invictus and the judging team has a number of Games and Regionals judges helping out, along with 300 local volunteers.

Petras stated that “five local affiliates came together to help out and they have all been fantastic.”

Athlete protection and COVID19

Petras is well aware of the risks of COVID19 but has done everything he can to minimise the risk to athletes, staff and spectators during the four-day competition.

With Bobby’s family business operating in the health and aged care space, and Bobby also running his own CrossFit affiliate gym in Fort Wayne, he is very familiar with procedures to reduce risk of transmission of the disease.

Strict protocols to ensure the safety of the athletes will be in place over the four days including testing of athletes (even after the conclusion of the competition before athlete’s head home), each athlete having their own chalk bag for the competition, and all spectators and judges wearing masks.

Temperature checks for all athletes, staff, and spectators coming into the venue every day will be carried out and spectator numbers will be limited to 250.

How to watch and follow the Masters Fitness Collective Championships

Live streaming of the event will be available on the Morning Chalk Up’s YouTube channel for Friday, Saturday and Sunday. The Buttery Bros will also make an appearance from the 21st – 25th and plan on putting out some video footage.

The leaderboard will be updated on Competition Corner.

Now that the video review process for the Age Group Online Qualifier (AGOQ) – the qualifying path to the CrossFit Games for Master and Teen athletes – has been finalised, CrossFit has marked it as the end of the season for Age Group athletes.

“This year, there will not be an in-person competition to crown the fittest in the CrossFit Games Age Groups. Prize money will not be issued. The age group competition will resume when the season resets in 2021,” CrossFit said.

The conclusion of the 2020 Age Group Online Qualifier marks the end of the 2020 season for age group athletes. Below is a brief recap. https://t.co/nsB5D2Qd79

— The CrossFit Games (@CrossFitGames) May 1, 2020

Controversy filled the Age Group Online Qualifier, as some qualified athletes were unable to take part as gyms and Boxes were forced to close and lockdown measures were put in place around the world.

CrossFit made the decision not to delay or reschedule the competition “in the interest of hosting age group athletes at the 2020 Reebok CrossFit Games in Madison.”

CrossFit provided a table comparing participation in the AGOQ in 2020 and 2019, you can find it below.

Participation was defined as having submitted workouts for all events.

“While there was a slight decrease in score submissions this year, the emerging global situation made it clear that extending the score submission window or delaying the competition would not improve athletes’ ability to participate,” CrossFit stated.

The 2020 Age Group Online Qualifier leaderboard is now official, you can find all divisions here.

CrossFit announced they have extended the video review process of the AGOQ workouts to the 29th April from the original deadline of 13th April.

Right now, however, there is the big cloud of the COVID-19 hanging over everyone’s head. The virus has evolved to become a worldwide pandemic and almost every country is in lockdown, with gyms closing, travel restricted and social distancing in place.

With the progression of the virus unknown with regard to timeframes when things might return to normal, CrossFit has hinted that there may be a need to look at alternatives to the Games in Madison.

For athletes who have recently earnt their spots to the Games, or who are likely to have qualified through the AGOQ, training hard for something that might actually never happen is unprecedented and hard. To add to this, most athletes around the world are currently having to train from home, with whatever equipment they might have available to them.

These are the thoughts of a couple of Masters athletes regarding their current training situation and the COVID-19 and the prospect of the CrossFit Games being cancelled, postponed or changed.

CROSSFIT MASTER ATHLETES’ VIEWS ON 2020 SEASON

Ron Ortiz

3rd place 50-55 age group – 9th Games invite

Ron just (unofficially) qualified his 9th CrossFit Games, this time in the 50-55 age group. He has stood on top of the podium twice and once in third place over these multiple visits to the Games. After having last year off competition, he has returned this year and, despite being one of the older athletes in his age group, he still dominated the AGOQ.

COVID-19 has brought some interesting challenges for Ron, especially with him not having a home gym set up.

“At this point in the year, I feel I am living each day in the dark,” he said when asked how he was feeling right now. “The gym I work out at has been closed until further notice and with my recent move, I no longer have a personal home gym.

“I have a gym at my fire station but being a fire fighter during the COVID-19 outbreak has been challenging, to say the least.

“We had a scare at my department with a colleague who tested positive forcing me to quarantine and monitor my health more closely. I’ve taken the time to realize that there is something bigger than what chaos has been created by COVID-19.

“I’m doing my best to workout with what I have. I’ve been incorporating more aerobic capacity workouts and targeting nutrition and mobility more closely. This is not done alone, but alongside of my amazing coaches who have helped me adapt to these global changes quickly and effectively,” Ron said.

“I’m thankful for the knowledge of Jason Layden, Chris Hinshaw, and Duke Van Vleet to keep me focused on the 2020 Games because at this point it has not been cancelled, so we aren’t cancelling our efforts,” he added.

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Last year, instead of competing, Ron joined the incredible volunteer medical team at The CrossFit Games. “Even though I did not compete last year at the 2019 Games, I was fortunate enough to be a part of the amazing medic team that I honestly feel don’t get enough credit for who they are and what they do.

“I was standing amongst orthopaedic surgeons, internal medicine doctors, and ER doctors who were there volunteering their time for the athletes just out of the goodness of their hearts. It was really eye opening to me and gave me a sense of pride.

“But that was my motivation to come back this year. I never wanted to be on that side of the Games again. I missed the competition and the athlete comradery aspects of the Games.”

Jenn Ryan

1st place 40-44 age group – 4th invite to the Games

Jenn has competed at the CrossFit Games three times, twice in a team for Invictus, and last year in the 35-39 age group. She “aged up” this year into the 40-44 age group. When asked how her training had been this season she reported:

“On Sept 17, I had an emergency appendectomy for an acute appendicitis, so about 3 weeks before the Open.  I knew I would be able to compete but wasn’t sure where my fitness was at that point, since I had taken time to travel and reset after the Games, and then for the first two weeks post-op I was drastically modifying workouts.”

With this in mind, it was an incredible effort for Jenn to place 3rd after the Open.

Other than that Jenn said her season has been similar to previous years training at Invictus with her crew.

The first week of March she competed on a team at the Brazil CrossFit Championships with Invictus. “That was a blast – I truly LOVE competing on a team,” she said. “It’s definitely pretty awesome getting to be out on that floor with people almost half my age! You can really forget about being 40 when adrenaline is pumping!” she added.

“Unfortunately I got very sick and had jet lag as soon as I returned to San Diego that Monday, so leading into the Qualifiers I was like, welp, here we go… this was also during the time when things surrounding COVID-19 were ramping up.

“Invictus was still open so we didn’t have any issues with being able to perform the workouts, thankfully. I had Briana Gaipa (35-39 year old and seventh place finisher) and Kelsey Schulte (16-17 year old and 14th place) down because my coach Tino Marini is also their coach.”

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When asked about her thoughts on the current situation and the possibility of the Games being postponed, she replied: “It’s a little interesting right now moving forward because we don’t know if there will be a CrossFit Games or not come August.

“I’m not really concerning myself with the future, just doing my usual right now. There’s not really much I can do to control the decision CrossFit HQ makes, but I can control my outlook and my effort, and that never changes.

“I enjoy what I do, and the change-up in training at home and outside has been a welcomed turn of events for me.  I will say I was looking forward to meeting the ladies in the new age group I moved into this year and seeing everyone from last year at the Games. I think that’s the really cool thing about competitions is getting to connect with the other women. But I think we still build a bond no matter what.”

Janet Black

Drew 3rd at the AGOQ 45-49 age group – 8th Games invite

Janet has just (unofficially) qualified for her eighth CrossFit Games. Last year was her first year in the 45-49 age group, where she claimed the top spot on the podium.

That was the second time she stood on top of the podium, as she also placed first in 2015 in the 40-44 age group.

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When Janet was asked about her thoughts regarding the likelihood of the Games going ahead, she replied: “Really not sure but kind of feel 50/50 about it. Making an 8th trip would be cool but it’s also an 8th trip.”

She acknowledged it is going to be a hard decision whether the Games go ahead or are cancelled, with everything so unknown right now. She also acknowledged the decision“needs to be made in a timely fashion.”

When asked how she keeps making the CrossFit Games every year she very humbly replied: “I’m just playing along and somehow it works!”

Gregg Geerdes

1st place 50-54 age group – 4th Games invite

This will be Greggs fourth invite to The CrossFit Games.

He previously competed in 2015, 2016 and 2019, where he placed second in this age category.

When asked how things were with his training, he claimed not a whole lot has changed for him with the current COVID-19 situation.

He mostly trained out of his garage and, other than no longer dropping into friends’ boxes to train, or having friends drop into his garage, it’s simply business as usual.

Lynn Knapman

3rd place 60+ age group – 11th Games invite

Lynn is in third place finisher of the AGOQ, making this the 11th year she will qualify for the CrossFit Games.

It is her first year in the 60+ age group and, whilst she has never won the Games before, she has stood on the podium twice and placed fourth for the last three years in the 55-59 age group.

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Lynn normally trains at CrossFit Active under the guidance of Chad Mackay. When asked her thoughts on this season and how things are going with the COVID-19 situation she replied:

“I’m pleased I have qualified for the Games. That’s my goal each year.

“I’m training in my Garage with a few minor adjustments. My box, CrossFit Active, has put on virtual classes and I’m doing those as part of my training and loving them. I usually train by myself so being part of the class is the silver lining.

“I’ve had some virtual coaching from Chad Mackay who also is a genius at programming.”

How’s your training going where you are? Let us know in the comments section below.

The video review was originally scheduled to be completed by April 13, however, CrossFit HQ has been “focused on supporting CrossFit affiliates dealing with temporary closure,” the organisation wrote in a press release. “The situation has affected efforts to meet the deadline for the qualifier.”

The new deadline is set for April 29, when all penalties and scoring adjustments will be set. Age Group athletes can expect the leaderboard to be final by May 11.

Prior to the announcement of the deadline extension, CrossFit Games tweeted:

“The Fittest on Earth will be crowned. All options for hosting the 2020 Reebok CrossFit Games are being explored.”

The Fittest on Earth will be crowned. All options for hosting the 2020 Reebok CrossFit Games are being explored.

— The CrossFit Games (@CrossFitGames) April 13, 2020

The definite statement from CrossFit that the Games will move forward was received with mixed reaction.

Yet the announcement means the season’s ought to find its feet again soon; postponed Sanctionals that haven’t set a new date may have to do so soon, to allow more individual athletes and teams a chance to qualify to the Games.

More than half of the scheduled Sanctionals have been postponed, with the French Throwdown, Lowlands Throwdown and Rogue Invitational cancelling their live events this season (and with that decision the possibility for athletes to qualify to the Games). The Rogue Invitational moved the competition online and the French Throwdown hasn’t ruled out a different kind of event should the opportunity present itself.

No more details were released regarding options being explored.

UPDATE: the latest Sanctional to cancel this season are the Atlas Games, the event announced today. Sporting events will not take place in Quebec before August 31st.

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