To safely and effectively improve your fitness you must adapt your training to your individual situation. So, if you’re in your 40s or 50s you should not train like those youngsters in the gym. Here are some key aspects of fitness training for middle-aged men and women.
Prioritize functional strength training
As our body ages, injury prevention becomes more relevant. The best way to keep your body solid and stable is strength training. Avoid machines and focus on free weight or bodyweight exercises. Like this, you prepare your body for real-life tasks and perform better also outside the gym.
Don’t force extra reps
Although you need a certain intensity in your training, don’t go too crazy. Forcing extra reps will sooner or later get you injured. So whenever you feel you can’t perform another rep with perfect form, stop and leave some reps in the tank for the next set (rather do an extra set than an extra rep).
Start every workout with mobility
Most people start their workouts on the treadmill or another cardio machine before they proceed to lifting weights. In fact, a 10-15 minute warm up is non-negotiable. However, many gymgoers neglect mobility training. Improving this area of your fitness does not only prevent injuries. It will also make you move smoother through everyday life. My recommendation: Implement a 5-10 minute mobility flow between your warm-up and workout.
Don’t compare yourself
Even if you wish your body worked like it did in your 20s, that’s not the case. You see those young athletes in the gym doing fancy exercises, looking lean and chiseled. Getting there (or at least close) is possible for older sportsmen too, but it should not be your focus. You should focus on achieving a healthy, functional fitness level that will improve all areas of life. For that, you stick to the basics and avoid injury risks. With a good training regimen and consistency, you’ll easily become fitter than young adults who don’t work out.
