Fitness Mistakes We Make In Our 40s, 50s and Beyond

G'day fellas!

Let's be honest, shit happens to your body that doesn't when you're in your 20s and even 30s.

Weight gain, loss of fitness (particularly if your sedentary more than active), and our muscles seem to disappear in front of our eyes!

And crikey those injuries sure do seem a lot easier to obtain! If you are like me just getting out of bed can be an achievement as I hear my bones creaking and my muscles, tendons and ligaments taking a moment or two to kick into gear.

And there's no better example than what I have done and lots of other blokes I know who are in their 40s or 50s......and that's to try and exercise like they are in their 20s again! It is a guaranteed approach to blow up the body and set you back weeks or even months......trust me, I have been there!

Thankfully, it's not all doom and gloom. We just need to be focused on building some strength before we head off on those 5k runs or sign up to the next triathlon or joining our local footy club.

Don't fret, you can make great gains and improve your fitness, health and physique BUT, there's no question that as we age it comes down to quality over quantity and weight training in particular becomes even more important.

Here's why the gym and lifting weights can be your friend....

1. Muscle Mass Preservation: As men age, they tend to experience a gradual decline in muscle mass and strength. This process, known as sarcopenia, accelerates in the 40s. Engaging in weight training helps counteract muscle loss, promoting muscle growth and retention, which is crucial for maintaining metabolic rate, balance, and overall functionality.

2. Metabolism and Fat Loss: With age, the metabolic rate tends to decrease, leading to easier weight gain and increased fat deposition. Weight training boosts metabolism and aids fat loss by increasing lean muscle mass. This helps manage body composition and can aid in maintaining a healthy weight more effectively compared to cardio exercise alone.

3. Bone Health: Osteoporosis is a concern for men as they age, making bones more susceptible to fractures. Weight-bearing exercises, including weight training, help maintain and improve bone density, reducing the risk of osteoporosis and related fractures.

4. Hormonal Changes: Testosterone levels gradually decline with age, starting around the age of 30. Weight training has been shown to boost testosterone levels, albeit to a lesser extent compared to when men are younger. Nonetheless, this increase in testosterone can support muscle growth and overall vitality - hello ladies!

5. Injury Prevention and Functional Fitness: Building strength through weight training can enhance joint stability, improve flexibility, and reduce the risk of injury. This is especially beneficial in maintaining functional fitness and mobility as men progress into their 40s and beyond.

6. Long-Term Health Benefits: Weight training in midlife not only helps with immediate fitness goals but also offers long-term health benefits. It aids in cardiovascular health, insulin sensitivity, and overall quality of life, contributing to healthier aging and longevity.

7. Lifestyle and Priorities: As men reach their 40s, they might have more responsibilities, such as family and career, that demand better overall physical health and resilience. Weight training provides a comprehensive approach to fitness that aligns with these needs.

So before you head out the door in your new runners, try building some strength in the gym first.

I have some great weight training programs for guys in their 40s and 50s that won't break the body but help to build muscle and sustain you through whatever other activities you choose to pursue. If you're interested (it's free) just contact me via the contact us section of this site.

As always, get back to healthy living.

The Healthy Bloke.