And How To Achieve Great Results Regardless
Training in your 50’s is hard – most of the articles are written for the 20 year old whippersnappers who only have to look at a dumbbell or a bit of kale and they lean out in a matter of days. Couple that with the fact that most PT’s in the gym don’t know any better than pushing you towards the closest treadmill, making you run for your life…
At best you can wind up with no results, at worst – you get injured.
But that doesn’t mean you can’t find a routine that works for you, improve your health and get stronger in your 50’s. Here’s how…
First you need to recognise that the big difference in a 20 year olds body vs a 50 year olds is testosterone. It drops every year from the age of 30 onwards. Testosterone is responsible for how much muscle you have on your body, for your metabolism and for your recovery.
The most important thing to remember is that you cannot train as hard, or as often as someone 30 years younger. You need to balance the recovery time with your training time more effectively in order to maximise your results.
1. Prioritise weight training over cardio
Ok cardio burns a few calories, but it’s a short term solution not a long term one. You stop the cardio and eat the same amount…the weight comes back. Strength training builds muscle that lifts your metabolism and gives you ‘bang for your buck’ for months after your training sessions. It’s also less stressful on your joints, meaning you can keep training without risking getting hurt.
2. Expose your body to greater demands every time you train
Think about your professional career – it’s probable that you have moved up the ladder by continually adding qualifications or skills to your knowledge base. You didn’t keep practising the same stuff and expecting to progress.
It’s the same with your training – Your body only changes when you ‘overload’ it (you expose it to a workload it’s not familiar, nor comfortable with) That means you need to progress in terms of the complexity of exercise, the weight you are lifting or the rest you are taking each time you workout. Without suitable progression you will not see your body change.
3. Use compound movements
An example would be a squat versus a leg extension machine. Generally free weights are far better for the body because these movements use so many different muscle groups at the same time. This means that you can do less exercises, and spend less time in the gym…whilst developing more athleticism and being better equipped to handle daily activities.
4. Use full range of movement
Using movements like squats and deadlifts you will develop better flexibly and mobility whilst you are training. The more you do the movement, the more comfortable you will become in these positions over time. This will help you become more mobile, and you’ll be less at risk of doing yourself some damage next time you have to run for the train or after your kids.
5. Use all body training
That means that you need to train every muscle group every time you train (not like the typical ‘back and bicep’ routines you might find on your typical fitness website) All body routines are the most time effective, and they also help you build more muscle – crucial if you only have a couple of hours a week spare to fit in your training.
Training when you are older doesn’t have to be all doom and gloom – some of our clients are in better shape now than they were 20 years ago…
If you are worried about your health, and you want to see what you can do to improve your fitness right away, take the SALECCA healthly living scorecard HERE It’ll take you 5 minutes to complete and you’ll get a personlised report with your results.