Most lifters believe that their strength and athleticism improve as they spend more time in the game. Unfortunately, that’s not entirely up to them. Fatherhood has a great say in its bright future.
Regardless, there are things that can be done to thwart it – things that “experienced” people must acknowledge or embrace in order to make training a success rather than an injury-related nightmare.
1. Accept that your life has changed
If you are over 30 years old, it is time you realized that your body is no longer functioning as it was when you were 19 years old. You can’t eat what you want and turn everything into muscle, and you can̵
At this point in your life – let alone what happens later – you probably had to deal with some of the following:
- Increased stress level or increased responsibility.
- A struggle for an even or good sleep.
- Some form of injury or chronic pain.
These things are pretty universal, but they shouldn’t be taken lightly. Given that 50% of exercise gains (aside from those made from the lifting itself) consist of rest, sleep, and injury prevention (and then another 50% from diet), it’s important to accept that you are started another chapter in your life as a lifter.
To be clear, 30 is young by calendar age. The possibilities of what you can do as a lifter and how strong you can be are still endless – but that’s not my point. This isn’t a copout that allows you to cut down on training hard and consistently. It’s a clue to help you train smarter.
The only way to do this is to come to terms with the fact that you are not the kid you used to be. You can remove the “Beast Mode” posters and kill your Arnold imitations. They have been rooted in the culture long enough. And since your job takes up most of your day, it’s time for you to create your own lifting culture.
2. Leave the daily heavy lifting for the children
You have to train hard. And you have to train hard. However, there is a difference between hard work as part of a phase of your seasonal training and every single week.
Your body simply has more kilometers than before. It is a great challenge for your joints and connective tissues to push them day in and day out without paying attention to their other needs. In its most basic form, this explains the law of diminishing returns.
If you already did strength training in your twenties and are now in your thirties or beyond, you’ve probably built a hell of a massive strength base. Now is the time to reevaluate risk versus reward for your body based on your exercise history, injuries, current lifestyle, and “mileage”.
You can’t get away with as much as you used to. It doesn’t mean you have to give up traditional strength work altogether, but a smart approach will go a long way.
Find ways to get the weight lighter without increasing the absolute weight. A perfect example? Tempos and pauses. If you can squat 405 for a max single, see how hard you can walk doing squats with a 4 second eccentric / negative and a 2 second rest at the bottom. It will definitely not be 405.
Why don’t you make this your new “Max” and build from there? Not only will this make your lifts more honest, it will save your joints while challenging your muscles and nervous system at the same time. This can be applied to a variety of exercises, such as: B. paused bench press or even paused deadlift.
3. Prioritize mobility training
Anyone who says that mobility work does not play a role – especially when they have passed a certain point in their life – does not think through. This is especially true when her days, including her job, are not what anyone would consider active.
Sitting a lot, poor posture, additional muscle mass, poor muscle recovery and possibly less conditioning all contribute to the fact that a body can no longer move as well as it used to. A daily routine of mobility work may feel superfluous, but it is worth gold.
Good mobility is actually a product of good strength on each side of a structural connection. The thing is, technically solid strength training depends on good mobility. One feeds on the other and neither can be left out.
In short, the “strength training creates mobility” argument is only as good as the quality of your repetitions – and the variety of your exercises. Here are some mobility movements each lifter should perform as part of their warm-up or in a separate daily session:
Deep squat mobility
4. Start cardio
Before you say it’s a Gainz killer, listen to me. If you really want to be mature in how you approach your workout, you need to stop dividing things up and move away from the “here and now”.
The plan should be to never stop exercising and ideally be able to train hard at any age. Your 405-pound bench press, 600-pound deadlift, and legs so fat you scrub your thighs may be impressive now, but they aren’t going to do much for your health-related fitness i.e. your heart-breath -Capacity and your cholesterol levels or risk for heart failure. You can only walk around as a 270 pound monster for so long without your body getting upset.
It’s also quite embarrassing when, despite being the strongest person in the room, walking up a flight of stairs or jogging for a bus. The tragic fact is that the diet methods often associated with getting as big or as strong as possible are not always consistent with good overall health.
Realize the importance of not relying on strength training as your only form of fitness … especially if you are not exercising on conditioning.
Nick Tumminello said it best, “Don’t be a seated lifter.” Play sports a few times a week. Go running or swimming for half an hour. After exercising, hit the elliptical or rowing machine for 20 minutes. Your heart will thank you. And you’ll likely feel pretty great too.
5. Do you have the full size? Stop exercising for more
Seriously, don’t get bigorex. It is one thing. I’ve seen (and got caught up) the mindset in which you’re so deeply involved in fitness culture and hypertrophy training that you don’t know how much size you wear compared to the average person.
This is especially true if you are around Hulk beasts all day every day. It can be a very simple noose to fall into. The only thing that matters in your workout is the potential to build more and more muscle. There has to be a point where you learn to train for the maintenance of existing muscles rather than acquire more.
There is definitely a point where muscle strength offers no added value for you as a lifter, athlete or functioning person. And if your livelihood doesn’t depend on getting bigger and bigger, look at yourself cool and see if you really need to be XXXL instead of XXL.
Maybe, just maybe, when you lose some weight, get leaner, and give those bulging muscles room to glow, you’ll look even bigger.
Plus, if you’re a muscle-bound meathead, it probably won’t hurt to lose a few. You invested the time to build strength and you invested the time to grow big. Stop now. At some point, it will be wise to move on to exercising and eating smarter to be healthy for your age group.
6. Get tune-ups
If the name of the game is training hard at the gym several days a week for the rest of your life, then you will need to do additional treatments over time. And I don’t just mean the inevitable unforeseen events that cause flare-ups, short-term injuries, and the like.
I’m talking about preventive care: preventive maintenance so that you can battle the mileage that you put on your body when you train hard, lift heavy, and possibly not pay enough attention due to the responsibilities of life in recovery.
I haven’t met a 20 year old veteran lifter who has had great results but has never been injured or has never been “bothered” by anything in the form of chronic problems. These are fluctuations in speed that we all have to deal with over time.
Look, you can drive a car into the ground without waiting for it and it will likely take time for it to stand up and give you a huge middle finger. Same goes for your body. The longer you train hard without a massage therapist or chiropractor examining your muscles and bones, the less likely your body is to continue performing at its best.
Start visiting both types of practitioners once a month. It’s an investment well worth digging for. You will notice the difference when you do this.
7. Diversify your exercises and your rep ranges
It’s not just about strength training and it’s not just about the big four lifts.
If you really want to train like an adult, watch out for movements that are present at all levels of action – sagittal (like squats and deadlifts), frontal (like Cossack squats, side lunges and abduction movements), and transverse (like rotating landmining, wood chopping and sideways directed medball throws).
That opens up a huge list of exercises to choose from. Some of them will never be quantifiable by how “strong” you are with them, but in my book that’s a good thing.
With that in mind, when it comes to the classic big elevators, nobody puts a gun to their head to get heavy or go home. Chase reps in your squats, bench, and lighter weight dead rather than sticking to the heavy threesomes all the time.
By and large, an adult should be held responsible for good muscular endurance as well as good muscle strength.
Related: Expert advice for the over 40 year old
Related: The New Rules for Lifting People Over 40