Rethinking Fitness After 40: Prioritizing Strength and Adapting to Body Changes
As we navigate the journey of life, our bodies undergo a series of transformations. While exercise remains a cornerstone of overall well-being, the fitness routines that served us well in our younger years may not be as effective as we age. For individuals over 40, hormonal and physical shifts can significantly impact how our bodies respond to different types of workouts.
Melissa Neill, CEO of Body by Bikini, specializes in helping women over 40 achieve their weight loss goals. She emphasizes that losing weight becomes considerably more challenging after this age due to a variety of factors. "There’s a lot of things going on with your body," Neill explains. "And one of the big things is you’re losing muscle mass."
According to Neill, women experience a muscle mass decline of approximately 1% per year, a rate she describes as "massive." While men may not experience such a significant loss, it can still have a substantial impact on their metabolism. This decline in muscle mass directly affects the body’s ability to burn fat effectively. As Neill puts it, "Your body is not going to burn fat as effectively as it did when you were younger."
In addition to muscle loss, hormonal changes play a crucial role. A decrease in testosterone, a hormone vital for supporting muscle growth, further contributes to the challenge of maintaining a healthy physique. For women, the decline in estrogen during aging prompts the body to compensate by producing more of the hormone, potentially leading to fat gain, particularly during menopause. "It produces fat as it’s producing the estrogen," Neill explains. "And it typically sits around your midsection, which is really annoying."
Neill notes that women in this age group commonly gain around 20 pounds, although the increase can be even more significant. She shares, "I work with women who have gained 40 pounds and they’ve done nothing different. All they’re doing is the exact same [workouts] they did in their younger days. And, of course, it’s just not working anymore."
To address these changes, Neill advises individuals over 40 to "throw out" the fitness rulebook they followed in their 20s and 30s. The emphasis should shift from cardio-centric routines to strength training. "You want to focus on building muscle, because muscle is going to improve your metabolic health," she says. "Your body’s going to get better at burning calories even when you’re just sitting around doing nothing." Strength training helps your body become more efficient at burning fat, even during periods of rest like sleeping or watching television.
By prioritizing strength training over excessive cardio, the body not only becomes more efficient at burning fat but also enhances overall longevity. "People with muscle on them… They’re going to be stronger," Neill states. "They’re going to have more mobility [and] better agility." Complementing strength training with a high-protein diet is essential for building and maintaining muscle mass.
Proper nutrition also plays a vital role in providing adequate energy throughout the day, especially for menopausal women. Neill recommends adopting a protocol that aligns with the body’s needs, emphasizing "eating healthy, whole foods, cutting out the processed foods and cutting out refined sugar."
While consistent exercise is essential, Neill cautions against overdoing it. She recommends incorporating two to three days of active rest with gentle movement, such as walking or light yoga. This allows the body to recover and prevents overexertion.
Alissa Mosca, regional operations manager for Planet Fitness in New York, underscores the significance of consistency in any fitness routine. She emphasizes that the most challenging aspect is starting, but maintaining consistency will ultimately yield the best results. "Consistency is key, no matter what it is — but it’s your kind of consistency," she says. "My consistency may be five days a week, but somebody else’s consistency may be three days a week for half an hour. It’s taking those small, incremental steps to either kickstart a journey or run full force into it."
Mosca highlights that strength training can involve various types of equipment, including free weights, machines, dumbbells, cable towers, and other methods that engage muscles through a full range of motion. These exercises can significantly improve the ease with which we perform everyday tasks, such as getting in and out of the car or lifting objects.
"If you can incorporate strength training as the main source of your workout, you’re going to see much better results in your everyday life," Mosca says. "You’re making [the body] react to things that you have to do outside the gym, which is super beneficial. It will help your muscles from stiffening [and] stop those aches and pains. You’ll start to find that getting out of bed is a lot easier."
Mosca advises switching between working out different parts of the body throughout the week and dedicating some days to full-body circuits. "Every muscle group, especially the major muscle groups, adds functionality to every other movement," she explains. "So, your core is always included when you do squats [and] deadlifts. When you start working on different parts of the body, you’re still incorporating those areas, but you’re making it a better, [more] well-rounded workout." For achieving a more toned physique, Mosca suggests focusing on higher repetitions with lower weights. Conversely, for boosting strength, she recommends lower repetitions with heavier weights.
Finally, Mosca offers key advice for individuals over 40 embarking on a fitness journey: "Don’t go off of the scale. Don’t go off of the mirror. It’s mental, it’s physical, it’s emotional," she says. "It’s how you feel every day. It’s how you wake up. It’s the quality of sleep. It’s your appetite." She emphasizes that improvements in these areas, such as craving healthier foods, wanting to move more, and experiencing better sleep, are more significant indicators of progress than weight loss alone. These positive changes reflect a holistic improvement in overall well-being and fitness.
