As we age, our bodies change, soĀ our trainingĀ andĀ nutritional plansĀ should change, too. When weāre younger, weāre more resilient and better able to compensate for muscle imbalances and for skipping warmups and cooldowns. As we age, smart training becomes more important ā not just for feeling good, but also for health and longevity.
During your 20s, you can get away with more because your body is better able to adapt and recover, says Nate Feliciano, owner and head of training atĀ Studio 16Ā in New York City. But continuing to work out without fixing those imbalances only makes them worse, and possibly leads to injury. āAs we age, our goals for training change. They go from specifically training for appearance, to training for performance and then training for health,ā he says.
āIn our early 30s, most people are strong enough and recover fast enough to do anything they want to do,ā says Feliciano. āWith the proper training, and especially if youāve been training correctly in your 20s, you should be able to do all types of different training methods.ā
So, donāt hold back.Ā Lifting weights,Ā HIIT, team sports,Ā running,Ā swimmingĀ andĀ cyclingĀ are all fair game. But Feliciano stresses that itās very important to focus on strength training and building muscle in your 30s to stave off sarcopenia, which is age-related muscle loss. It happens to everyone, but you can delay the onset with healthy living and plenty of resistance training.
By the time you reach your 40s, you’ll notice your body takesĀ longer to recover, and you may experience more aches and pains, says Feliciano. āIf you havenāt already worked on your muscle imbalances yet, then itās mandatory to start working on them in your 40s.ā He suggests performing stability exercises and tailoring your workouts toward weight training, cardiovascular endurance, recoveryĀ andĀ mobility. āYour older self will thank you the sooner you start balancing out your training routines,ā he adds.
During your 50s,Ā consistency is key. Follow a steady workout schedule, and get annual physicals to stay on top of your health. āFocus your training on whatever your doctor recommends,ā says Feliciano. āIf you haveĀ high blood pressure, then adding a bit more aerobic training to your routine will help. At this age, you want to make sure everything youāre doing at the gym has a purpose.ā
Feliciano notes that following a regular weight training program is vital when youāre in your 50s. This is when sarcopenia becomes more noticeable, and youāllĀ lose more bone densityĀ than you gain. āLess dense bones are more susceptible to fractures and other injuries,ā he says. āWhile weight training, make sure to stay away from exercises that put unneeded stress on your joints. I would stay away from pulling or pushing from behind the neck, really heavy back squats and burpees.ā But that still leaves you with plenty of strength-honing exercises at your disposal.
Once youāre in your 60s, there will be more variability from person to person. Again, itās important to consult a doctor and ensure youāre training for optimal health. While many people can still be very active and perform their favorite activities, doing the wrong movement or moving at the wrong tempo can cause injury, says Feliciano. āAt this age, one of the main causes of injury is falling down due to a decline in proprioception and neuromuscular control, so part of your training routine should haveĀ exercises that focus on improving balance.ā
There are countless options for working out, whether youāre at home, outside or at the gym. But if youāre able to, tryĀ working out with a trainer. Theyāll be able to create an exercise routine that targets your bodyās needs and ensures youāre getting the most out of your workouts, no matter your age.
Check out “Workout Routines”Ā in the MyFitnessPal app to discover and log workouts or build your own with exercises that fit your goals.