It’s actually on your 30th birthday when things change. That’s when your body starts losing muscle mass, and it can vary between 3 and 5 percent every ten years if you aren’t working to maintain it. Weight training changes after 40, but this is what you can do about it.
The Loss of Muscle Mass
It’s called sarcopenia, and actually, you’ll continue losing it even with consistent activity. The good news? You’ll lose it much more slowly. You can blame it on your age, but there are other culprits as well:
- A decrease in nutrition, testosterone, HGH or insulin
- Your body loses its ability to effectively synthesize protein
- Your brain and muscles experience neurological fluctuations
It’s not just muscle mass loss. As we age, these biological changes can also impact reflexes and coordination. The muscle we lose is typically replaced by fat, and this redistribution can effect balance, mobility and your physique. So what can you do? Exercise. And do it smarter.
Fitness After Forty
If you’re starting from square one or just changing up your routine, a good place to start is with improved flexibility and balance. Your focus should also shift to functional strength instead of working on isolated muscle groups. Coordinating movement and effort across multiple muscle groups means your body is working on multiple planes, mimicking the activities in our daily lives.
If you’re wondering where to begin, or how you can begin to train smarter instead of harder, a personal trainer can help. At Framework Personal Training, we specialize in both functional training and personal training for adults and seniors. Ready to change your workout so you can stay fit after 4o? Just getting started on the fitness part of your life? Either way, we can help. Schedule a consultation now.