Hitting the Gym After 40

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The days of walking into the gym, jumping straight into bench presses, or tackling my personal favorite, deadlifts, are long gone. But that doesn’t mean starting over or joining the gym after 40 should feel out of reach.

In fact, joining the gym in your 40s is one of the best decisions you can make for both your body and mind.

As we age, our bodies have a way of reminding us that we’re not invincible. Back pain creeps up out of nowhere, joint aches seem to play musical chairs, and that once-lightning-fast metabolism slows to a crawl. Some days, it feels like just looking at a banana adds five pounds.

Procrastination is often the biggest obstacle for people who want to return to or start going to the gym. If you already know the path to better health, why not take it? Start today, and let your future self thank you for choosing health and prosperity.

That was exactly my case. After I stopped working my second job a year and a half ago, I started noticing those extra pounds creeping in, and unfortunately, they weren’t muscle. Yard work during the warmer seasons wasn’t enough to keep me in shape, and working from home wasn’t helping either.

Back when I had the second job and worked in the office, I averaged about 15,000 steps a day. Now, especially in this cold weather, I’m lucky if I hit 3,000. It was a wake-up call that I simply couldn’t ignore any longer.

All these factors added up and ultimately pushed me to walk into a fitness center and sign up.

Stay Injury-Free

Our manly ego often tricks us into believing we can lift as heavy or exercise as intensely as our younger or more experienced counterparts. Don’t fall for it, and definitely don’t try to compete; it can end badly.

Make warming up a non-negotiable part of your routine. Start with something simple, like a 15-minute walk or light jog on the treadmill. This small step can make a big difference. Jumping straight into heavy lifting or intense exercises without proper warm-up or even just stretching can leave you feeling stiff for much longer than expected.

One day, I arrived at the gym half an hour later than my usual routine. I thought, “It’s been two weeks since I joined; I’ll be fine.” Spoiler alert: I wasn’t.

That day, I skipped the treadmill, did a quick stretch, and jumped straight into the bench press and some leg work. Big mistake. The next day, I felt like I was imitating RoboCop; every movement was stiff and robotic. Any lateral motion felt like my body was moving on its own, completely out of sync with me. Lesson learned: I will never skip my warm-up again.

Listen to your body. If you feel discomfort, stop immediately. That last rep isn’t worth an injury. Focus on practicing safe techniques and gradually challenging yourself. That’s the best way to avoid setbacks and see real progress over time.

Why Strength Training is Key for Fitness

We all go to the gym for different reasons. Some aim to stay in shape with light, regular exercise. Others focus on heavy lifting to build muscle or challenge their strength, even if they’re not lifting the heaviest weights. Then there are those who aim to do it all.

I fall into that last category; I like to do it all but with a particular focus on strength. Here’s why:

I’ve always enjoyed working out. Back in the day, I used to frequent underground gyms where the walls were plastered with posters of Mr. Olympia legends like Arnold Schwarzenegger and Ronnie Coleman. For their fans and any newcomers, those posters served as powerful motivation.

But over the years, I’ve noticed a trend: many bodybuilders end up facing strange health complications and seem to weaken faster as they age. Of course, substances play a role, but it got me thinking about longevity and strength in a broader sense.

In your 40s, it’s best to incorporate a mix of exercises, but don’t forget to focus on strengthening your muscles and bones. Studies show that adults who don’t engage in regular strength training can lose up to six pounds of muscle per decade. Strengthening now isn’t just about today; it’s about building a body that will serve you well for years to come.

Mental Benefits

It’s been a month since I joined, and I can already tell you how good it feels. By making it part of my daily routine, I’m starting to see and feel the difference.

My thoughts have become clearer over time, and I no longer feel as overwhelmed or down when facing challenges, at least in the short term.

There’s no better feeling than the quality of sleep that comes after exercising. You wake up so energized that even if you weren’t a fan of rest before, you’ll become one.

I’ve never been someone who goes to bed early, but since staying consistent with the gym, my body has been craving the right amount of sleep to keep me active and energized.

For just $11.99 per month and an annual membership fee of $54.99, this could be one of the best investments you make for yourself, especially if you stay consistent.

Tips For Staying Fit After 40

1. Prioritize Warm-Ups
2. Get plenty of sleep.
3. Mix your workout strength and some heavy lifting
4. Practice Fasting and Mindful Eating
5. Stay Consistent
6. Listen to your body

Do you workout? Do you mix strength exercise and heavy lifting?

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