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4 min read<\/p>\n4 min read<\/p>\n
As you get older, you may notice you have more pesky aches and pains in your joints, find that you’re not as mobile as you used to be, or feel that your strength isn\u2019t quite what it once was\u2014and that\u2019s normal. But that doesn\u2019t mean you have to feel that way. Through consistent strength training<\/a>, you can move pain-free and feel strong for the rest of your life, and it\u2019s never too late to start.<\/p>\n \u201cStrength training in midlife is an investment in your long-term health,\u201d says Patricia Greaves<\/a>, CPT, WH Strength in Diversity alum and the founder of StrongHer Personal Training, a virtual and in-person coaching service. \u201cIt builds muscle<\/a>, strengthens your bones, and helps you stay strong, mobile, and independent for longer.\u201d <\/p>\n But throwing around weights when you\u2019re, say, 50, may feel different than it did at 20. After all, you can start losing muscle mass<\/a> and bone density<\/a> in your 30s, and without training, you may lose strength, stability, mobility, and overall resilience over time. In other words, your body changes in midlife, so your approach needs to as well.<\/p>\n But starting a strength training routine<\/a>\u2014at any age\u2014is easier said than done. Here\u2019s how to move freely and easily in midlife and beyond, according to Greaves.<\/p>\n 1. Start with lighter weights than you think you need.<\/p>\n Starting out, your goal should be \u201cabout learning movement patterns, not proving anything,\u201d Greaves says. Starting lighter builds confidence, protects your joints, and allows you to focus on proper form while gradually building a solid foundation of strength. Depending on your current ability, Greaves recommends beginning with bodyweight exercises<\/a> or light dumbbells around 2 to 3 lbs for upper body, and 5 to 8 lbs for lower body. (The smaller muscles of your upper body, like your biceps, triceps, and shoulders typically can\u2019t handle as much weight as the bigger muscles of your legs, like your glutes and quads.) <\/p>\n That said, the key to getting stronger over time is progressive overload<\/a>\u2014gradually increasing the weight, reps, or sets to consistently challenge your body\u2014so Greaves suggests upping your dumbbells by 2.5 to 5 lbs once you can easily complete 10 to 12 (or more) reps of an exercise. (If you can\u2019t get 10 to 12 reps with the new weight, aim for 6 to 8 reps at first.) For example, if you\u2019ve been squatting with 5-lb dumbbells for a few weeks, and all 12 reps feel easy while your form is solid, it\u2019s time to step it up to 7.5- or 10-lb dumbbells.<\/p>\n 2. Keep your routine simple and consistent.<\/p>\n \u201cThe goal is to create a routine that actually feels doable, so I usually recommend [starting with] three 30-minute strength sessions a week\u2014one lower-body day<\/a>, one upper-body day<\/a>, and one full-body day<\/a>,\u201d Greaves says. However, if that feels like too much, even just two sessions a week\u2014one upper-body and one lower-body workout\u2014can still make a difference in your overall strength and endurance, she adds. <\/p>\n Greaves also suggests starting with three moves per session (with three sets of 10 to 12 reps each). To get the most bang for your buck, she also recommends sticking with compound exercises<\/a> (movements that target multiple muscle groups at once), like split squats<\/a>, deadlifts<\/a>, overhead presses, push-ups<\/a>, and bent-over rows. <\/p>\n Remember: It\u2019s consistency that changes your body and improves strength. \u201cStrength training works best when you stick to a plan that\u2019s simple, effective, and something you can actually keep up with long-term,\u201d Greaves says. As your body adjusts and grows stronger, you can always tack on an extra training day or add more moves.<\/p>\n 3. Prioritize recovery and nutrition.<\/p>\n Resting \u201cisn\u2019t optional, because recovery is where strength actually builds,\u201d Greaves says. To set yourself up for success, Greaves recommends aiming for seven to nine hours of sleep each night. On days you aren\u2019t lifting, she also encourages gentle activity like walking and stretching<\/a> to boost circulation, support recovery, and keep your body moving. <\/p>\n Nutrition matters too, and protein and fiber<\/a> should become your best friends. \u201cProtein helps build muscle and keep you full while fiber supports heart health, digestion, and satiety,\u201d she explains. Specific protein needs will vary person to person, but a good rule of thumb is aiming to eat 20 to 30 grams of protein per meal, with a few protein-heavy snacks<\/a> throughout the day. Go for eggs, chicken, turkey, tofu, lean beef, Greek yogurt, and cottage cheese, paired with fiber-packed fruits and veggies. <\/p>\n
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