How training changes after 40

How training changes after 40

by Pamela Ng 01 Jan 2020

Ageing is an inevitable process that doesn’t necessarily have to be a bad thing. Yes, you’re older, but you’re also more experienced. And with that experience also comes changes in training as well. After all, even if the mind is willing, the body may not be up for it (at least the way you intend it to). 


1. Proper recovery is necessary

With age, your muscles may not be as strong or efficient as before. Even if the body is able to perform the same workouts as it did when you were younger, it would also need more time to recover. Not only is rest important, but also nutrition and supplement when it comes to expediting the recovery process.


2. Do more strength training

Some small amount of muscle atrophy is to be expected as one gets older. Incorporating more strength-focused routines into your training will allow you to retain (and even build) muscle mass while keeping your bones and joints healthy and strong. It doesn’t matter even if you’re more of an endurance athlete; a stronger body is a healthier body!


3. Be mindful of your limits

While it is one thing to reminisce about your halcyon days, you need to be grounded when it comes to your body and its limitations. While you may not be as robust as you used to be, it certainly isn’t the end of the road. Stay strong and committed in your training, but when your body shows signs of burning out, listen to it and take a step back. The worst thing that you can do is let pride get in your way and incur a serious injury.


4. Have a plan

As your body changes with age, your nutrition and training need to change as well. You don’t turn a corner one day and suddenly become older, so do your homework and plan ahead. Micronutrients like vitamin D, zinc and magnesium become increasingly essential as you age in order to maintain optimal cellular function. A training programme with scheduled deloads can allow you to keep making progress without getting too beat up. Failing to plan is akin to planning to fail.


Just because you’re older doesn’t mean that your fitness journey has to end. With the right planning and mindfulness, one can still make appreciable strides in their athleticism. Most importantly, a person’s drive and motivation are what sets them apart, and it is those qualities that will truly help one to succeed, regardless of age.