Staying fit over 40: Trainers say these workout changes are most effective

As we age, our bodies go through a series of changes that can impact the effectiveness of our usual fitness routines. For people over 40, hormonal and physical shifts can affect how the body responds to exercise. Melissa Neill, CEO of Body by Bikini, specializes in helping women over 40 lose weight and she notes that it becomes “much harder” after this age.

One of the key changes that occur as we age is the loss of muscle mass. Women lose muscle mass at a rate of 1% per year, which can have a significant impact on metabolism. Hormonal changes associated with aging can also impact how we put on and lose weight. For example, as estrogen declines in menopausal women, the body may produce more of the hormone, leading to fat gain, especially around the midsection.

To counteract these changes, Neill suggests throwing out the fitness rulebook followed in younger years and focusing more on strength training than cardio. Building muscle through strength training not only improves metabolic health but also helps the body burn fat more effectively, even at rest. Eating a high-protein diet can also help build muscle and provide energy throughout the day.

Alissa Mosca, regional operations manager for Planet Fitness in New York, emphasizes the importance of consistency in a fitness routine, noting that small, incremental steps can lead to significant progress. She recommends incorporating strength training into workouts to make everyday tasks easier and prevent stiffness and aches.

Switching between working out different parts of the body throughout the week and incorporating full-body circuits can help create a well-rounded workout. For more toned results, higher reps with lower weights can be effective, while lower reps with heavier weights can boost strength.

For people over 40 on a fitness journey, Mosca advises focusing on overall well-being rather than just weight loss. Improvements in sleep quality, appetite, energy levels, and overall lifestyle habits can be more telling of progress than changes in weight alone.

In conclusion, as we age, it’s important to adapt our fitness routines to accommodate the changes our bodies are going through. By focusing on strength training, proper nutrition, and overall well-being, we can maintain our health and vitality as we get older. Remember, consistency is key, and small steps can lead to big results in the long run.