The Perfect Workout for 40 Somethings…
Here it is, the perfect workout split for 40 somethings 💪🏼
I'm soon to turn 42, have been a full time fitness professional for almost 15 years, and I can say that when my training weeks look like this I feel like I’m firing on all cylinders and tend to make rapid progress despite being “over the hill”. If you too want to hang with the younger crowd on the court and stay active and independent late into your retirement years, this is the ticket. Here are your priorities:
1st: Going Heavy
Frequency: 2-3x per week
What is it: Lifting heavy weights, mostly in 3-8 rep sets that are challenging enough that you come within a few reps of actual muscle failure.
Why: This kind of training builds strength and muscle mass, two things you need for an active lifestyle and independence in your later years. It also makes your bones harder, connective tissue more resilient, and improves your testosterone levels and insulin sensitivity. Oh and you’ll look ten years younger when hanging by the pool.
Some details: Rotate the fundamental movement patterns of squatting, hinging, and lunging for the lower body as well as pushing and pulling vertically and horizontally with the upper body. Free weights will deliver the best results, but if you’re new machines are simple to learn and will give you an easy to progress, high potency dose from the get go.
Example Session:
Back Squat 4x4-6 reps - rest 3min
Bench Press 5x5 reps - rest 2min
Pull Ups 3x Max Reps - rest 2min
2nd: Short and Intense
Frequency: 1-2x per week
What is it: Work capacity training, or “cardio”, that’s a total of 10-20min in length either straight through or in an interval format. You should be going hard enough that you want to stop, but don’t. CrossFit, HIIT, and boutique studio workout options often fall in this category, although it can also be done as running, biking, rowing and other cyclic movements.
Why: This builds your ability to do more stuff, broadly speaking. Specifically you’re working at your aerobic threshold which is the most effective way of increasing it. Your aerobic threshold is how hard you can go while still using oxygen. Once you’re going hard enough that you’re no longer using oxygen you’ll have to stop in a minute or two if you don’t slow down. Bottom line, you want to be able to keep going when your peers have to stop. This is how.
Some details: Heart rate should be as high as you can get it while sustaining your level of output over the workout, or 85-90% of max. A favorite way of mine is to do 4x 4min intervals with 4min of rest. The goal is to have the same output at the end as you do the beginning which can be measured as the number of rounds, reps, calories, or distance covered.
Example Session:
3 Rounds for time:
400m Run
21 Kettlebell Swings
12 Burpees
3rd: Long and Moderate
Frequency: 1-2x per week
What is it: Lower intensity cardio than above in a sustained format for 30-60min (or longer) in duration. While it can be done as a slower longer version of Short and Intense, it’s easier to pick a cyclic movement like running, biking, rowing, etc. Think of this as setting the throttle at a medium speed and sustaining it for a longer time frame.
Why: Often referred to in the fitness world as Zone 2 training, it efficiently builds the infrastructure upon which you construct your aerobic capacity with Short and Intense. If you want to nerd out, this includes improvements in how your body breaks down food for fuel and delivers it to the working muscles as well as how well your body pumps blood and delivers oxygen.
Some Details: This should be just about as hard as you can go and still breathe entirely through your nose. Another way to arrive at the right pace is roughly 70% of your max heart rate. I’m 41 and tend to do Zone 2 work near 140-145 BPM. Going harder here is not better. Try taking a small piece of 3M Micropore and taping your mouth shut.
Example Session:
40min on the stair climber @ sustained heart rate 10-145 BPM - adjusting speed to stay in zone - I'm currently using this to prepare for Colorado hiking season.
4th: Activity
Frequency: Every. Single. Damned. Day.
What is it: This is what fitness professionals are referring to when they say get your steps in. This is movement that’s low enough intensity that it does not cause enough stress on your body to drive athletic adaptations like those listed previously. This can be walking, dancing, playing on the floor with your kids, yard work, or even recreational sports like pickleball or frisbee.
Why: Human bodies work better when they move. This includes your cardio respiratory system, lymphatic system, muscular system… in fact, just about everything in your body works better when you move it. Not to mention your attitude will receive a positive adjustment. Think of this as the movement equivalent of brushing your teeth.
Some details: More is always better here. The intensity should be low enough that you can comfortable carry on a conversation and it definitely shouldn’t make you sore. If you need a metric, 30-60min a day is a good window with 10,000 steps being a good minimum. If you feel like you don't have time, force it and deprioritize something else. You'll be glad you did.
Example Session:
Walking the dog for 45min - extra credit for doing some air squats, arm circles, or just standing on one foot while he sniffs.
Before you get started...
If you have an active medical condition that’s being treated by a physician, check with them to see if you should exercise. Otherwise, remember that doctors are taught exactly nothing about exercise in med school and you'd be better off checking with an experienced trainer before starting an exercise program.