The Strengthening Shift – How to Maintain Your Muscle Development Throughout Your 40s


Do you ever think that people are at their fittest only when they are in their 20s or 30s?

You’re wrong! This is a common misconception that many people have, and one that sometimes may discourage those who are in their 40s from achieving their fitness goals. You will be surprised to know that throughout my years of training, some of the fittest and most active people that I have met are indeed in their 40s or 50s.

In fact, Odd Haugen, a 555-year-old still wins professional strongman contests to this very day! If you are in your 40s and are looking to maintain your muscle development or simply start shifting some of your life’s focus into fitness, then this article is for you. Read on to find out more!


  • Invest In A Quality Set Of Weights

One of the biggest complaints that people in their 40s have is that they just don’t have the time to go to the gym. Amidst the daily stresses of work, taking care of kids and maintaining a healthy social life, finding spare moments to hit the gym can be difficult. This is why we always advice people to invest in barbell and weight packages that they can use from the comforts of their own home. Having your own weight set at home helps you fit in a quick workout before work or in that spare 30 minutes you have before dinner. This is the perfect option for people who want to participate in weight training but do not want to purchase a gym membership as well.

  1.        Always Keep On Form

One of the most important things when it comes to strength training or any form of exercise is that you always maintain good form. Strength is a skill, and in order to develop that skill, you need to repeat your exercises over and over with the perfect form. As you get older, your body also becomes more susceptible to injury, and practicing good form when you are exercising is key in preventing that from happening. Improper form leads to injury, and injury leads to you not being able to exercise, which is a huge setback.

  1.          Use Your Weights Smartly

At the age of 40 and beyond, you have to keep in mind that your elbows, shoulders, knees and other joints are more vulnerable due to the wear and tear of cartilage. This is why it is advised that you perform single joint workouts and perform them with light weights. This way, you can ensure that your weight load is not spread out across multiple joints at once, and is instead isolated on one joint at a time, preventing injury from occurring.

  1.      Warm Ups Are Essential

Warm ups aren’t just for professional athletes – anyone who engages in exercise is always advised to perform warmups before a workout. After the age of 40, the consequences of not warming up are even more significant than they are for someone who is in their 20s. Warmups gently prepare your body for exercise by gradually increasing your heart rate and circulation. They also loosen joints and increase blood flow to your muscles. Stretching your muscles prepares your body for exercise, and significantly reduces your risk of injury, so don’t skip your warm up!

  1.    Adequate Sleep Is Crucial

You may wonder what sleep has to do with muscle development.

Well, building strength is a difficult task, and made even more difficult when one does not have adequate rest and recovery periods. The older you get, the more crucial recovery gets. The best way to ensure you are allowing your body to recover is to get sufficient amounts of sleep at night. Instead of staying up to watch late night reruns, do yourself a favour and turn in. Your body will thank you for it.

You know what they say, age is just a number. So stop using your age as a barrier, and instead, get out there and kick your fitness goals. With these handy tips in your arsenal, you’ll be the fittest that you have ever been, albeit in your 40s!





About Author


Wife, mother, grandma, blogger, all wrapped into one person. Lover of coffee, crime shows as well as humor. Loyalty, honesty and positivity is what attracts me to a person as that is what I try to project to others. Hard working and driven to a fault helps me help others and in turn helps myself in my daily work and life.

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