10 Golden Rules for Resistance Weight Training
The benefits of resistance training as you get older are really staggering. If you want to slow down aging and stay young and vibrant between 40 and 50 years and beyond, science shows again and again that weight resistance training is essential.
Improved brain function, health, metabolism, glycemic control and overall reduction in all-cause mortality risk are just some of the main benefits of weight lifting.
How to train customers in their forties, fifties and beyond?
When we meet customers in their forties and fifties, their goals are almost always different from those in their 20s or 30s. The latter often have a goal in mind: a complete transformation of the body.
Aesthetics is always present in the minds of our middle-aged customers, as UP we remind, we are specialized in body composition. However, other goals such as strength, mobility and health are also becoming increasingly important, and this must be taken into account when designing our programs.
The fact is that our middle-aged clients want to look good, but feel a hundred times better than in their twenties and early thirties, where their lifestyle choices left them in a physical and physiological mess.
That being said, whether it’s a complete beginner or an advanced trainee, here are 10 things that apply greatly to this age group.
1. Stay free of any injury
Recovering a small dose when you are 40 will take much longer to recover than when you are 20, and avoiding this will require you to train longer, which means a more common stimulus for growth and ultimately more muscle.
Staying healthy should be a top priority, no matter what your age group. However, trainers should always remember that dropping the intensity stimulus in a middle-aged client will affect them much more than in a younger client.
A frequent stimulus is the most important consideration for the elderly, so it is essential not to miss an essential training period.
2. Incorporate a lot of variety into the training
One of the most important variables of hypertrophy, while avoiding the overuse injuries that occur with age, is to incorporate a lot of variety into your training.
For middle-aged clients, rotating exercises with different tools and strengths can be a good way to stay healthy and strong.
Variety should not simply be limited to the exercise of choice, but also to order. Although a slightly more advanced technique (once you learn the concept of maintaining tension on a muscle), place more stressful exercises such as squats and pressure on the dumbbell bench near the end of a session. Training means that you can create a similar training effect with less load.
3. Spend more time in the accumulation phase
As you get older, periodization becomes more important – organizing your workout in blocks in which you switch alternately or alternatively to phases of accumulation (muscle growth) and intensification (maximum strength) is a great idea.
For older clients, it would be advisable to maintain the 2: 1 or 3: 1 ratio of accumulation and intensification as their joints would not be suitable for intensification protocols as well.
Traditionally, intensification phases have focused on repetition slices from 1 to 6. For over 40s, it would be wise to use one of these phases every 3 to 4 cycles, without exceeding 4 to 6 repetitions.
4. Increase your live time
On the basis of the previous point, one of the best ways to train as you get older is to find ways to increase the amount of time your muscles are under tension and the difficulty of the exercises.
In addition to adding repetitions, it is extremely effective to experiment with different styles of tempos (pauses, slow eccentrics, controlled tempos, etc.) to reduce joint stress, create a different stimulus, and create a more powerful stimulus for muscle building. .
Another concept, briefly presented in our previous article, is the use of a low-charge and highly representative training, close to technical failure.
This is particularly relevant for the elderly, as they can use low loads (even resistance bands) to initiate resistance exercises, while generating an anabolic stimulus and its beneficial impact.
5. Reduce the frequency of vertebral load
Combining intensive low back exercises into one day a week can be a great way to help recover the often-vulnerable lower back structures.
If you train your legs every three to five days, you can, for example, perform a training variation in squat or deadlift, then practice predominantly with one-sided and machine exercises before resuming training. exercise.
On this note, squats and deadlifts may not be needed at all in their true form if you are a beginner with no ability to move, as this will often do more harm than good.
When we meet new trainees in their forties and fifties, one of the key issues we see at UP is the lack of stability in their joints. Thus, the use of isometrics, unilateral work and slow tempos initially can help to evoke this vital aspect of physical fitness.
7. Focus on quality
It is often the case that beginners over the age of 50, in particular, focus on four to five exercises per session at most.
Simply choose a push-and-pull upper body session, then push and pull from the lower body, a rotation and constant quality monitoring is a great way to train.
8. Warm up, mobilize and stretch
Spending 10 to 15 minutes a day on mobility and flexibility will pay big dividends to stay healthy with age.
For customers in their forties and fifties, this is essential because the ability to “get by” with poor posture and poor technique decreases, increasing the need to be warm and flexible before and during training.
9. Improve the density of resistance training
Cardiovascular health is still important and is of growing concern to people over 40 years of age. As noted earlier, improving work capacity will increase the sensitivity of the signaling pathways of muscle hypertrophy. It is therefore very useful for middle-aged trainees to stay in shape, either by improving the density of resistance training or by adding conditioning sessions.
10. Stay active and enjoy
Staying active outside the gym is vital and often overlooked. A daily walk can greatly help to improve many of the factors that contribute to anabolic resistance – the reduced ability of the muscle to respond to an anabolic stimulus that worsens with age.
So, finding an activity and sport that you love and love with others will keep you active for decades and will help you as much as the three hours you spent at the gym.