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Strength training after 40: Tips for maintaining and building muscle as you age
Find out why targeted strength training after 40 is crucial for your health - with tips from experts and training approaches.
Strength training after 40: Tips for maintaining and building muscle as you age
Strength training as a key to quality of life
At the age of 40 or older, strength training needs to be taken seriously. The loss of muscle mass begins gradually, but at the latest from the age of 30. Prof. Dr. Jürgen Gießing, an expert in health promotion in old age, explains why targeted strength training is crucial for older people.
Natural muscle loss and its consequences
“People lose one to three percent of their muscle mass every year if they do nothing about this process,” warns Gießing. Loss of muscle mass can have serious effects on mobility and health. If you don't take action, you run the risk of aging more quickly and significantly reducing your quality of life. Muscle training therefore becomes an essential part of health care.
Different demands on training
What the optimal strength training looks like for people over 40 depends primarily on their individual physical condition. In principle, a healthy 40-year-old can train like a 20-year-old, but the weights and intensity must be adjusted. “Start with lower weights and increase slowly,” advises Gießing.
Delayed regeneration in old age
Another important aspect is regeneration. “As you get older, your body needs more time to regenerate after training,” explains Gießing. This means that adults aged 40 and over should allow longer breaks between training sessions. A comprehensive training plan that includes both strength training and adequate recovery time is essential for building muscle.
Healthy lifestyle as support
A balanced diet that is rich in nutrients significantly supports the body's regeneration. Gießing recommends a plant-rich diet that contains a lot of protein, as this is crucial for building muscle and maintaining muscle mass. In addition, the health status should be checked regularly in order to be able to react to any restrictions at an early stage.
Strength training as a preventative measure
Regular exercise, especially strength training, can not only maintain muscle mass but also prevent chronic diseases such as high blood pressure and diabetes. “People are often surprised at how much they can still achieve at 60 if they train properly,” explains Gießing.
Easy to get started with strength training
There are various offers for beginners in the gym to start with a structured training plan. A free training plan for getting started with strength training can be helpful in achieving your own goals.
conclusion
The message is clear: strength training should become an integral part of your lifestyle after 40. The benefits are not only noticeable physically, but also psychologically. Anyone who becomes active can have a positive influence on the aging process and improve their quality of life well into old age.