Why You MUST Weight Train if You're Over 40

Most people over 40 think the secret to staying healthy and losing weight lies in cardio workouts.

While cardio has its benefits, skipping weight training is one of the biggest mistakes you can make for your health, fitness, and longevity.

In this blog, we’ll explore:

1) Why muscle loss is your biggest enemy after 40

2) How strength training boosts fat loss and longevity

3) A simple 3-step plan to get started today

Let’s dive in.

1️⃣ The Hidden Danger of Muscle Loss (Sarcopenia):

As you age, your body naturally starts losing muscle.

This condition, called sarcopenia, begins as early as your 30s.

On average, adults lose 3 - 5% of their muscle mass per decade.

By the time you hit 40 and beyond, this rate accelerates.

Why does this matter?

Loss of Strength: Muscle loss makes everyday tasks harder, from carrying groceries to climbing stairs.

Slower Metabolism: Less muscle means fewer calories burned, even at rest, leading to weight gain.

Higher Injury Risk: Weak muscles increase the risk of falls, fractures, and chronic pain.

As Dr. Gabrielle Lyon famously says,

“Muscle is the currency of longevity.”

The stronger and more muscular you are, the better your quality of life as you age.

💡 Want to dive deeper into sarcopenia?

Read this study on muscle loss https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/ published in the Journal of Cachexia, Sarcopenia and Muscle.

The good news?

Muscle loss isn’t inevitable - you can fight it by lifting weights.

2️⃣ Strength Training Boosts Fat Loss and Longevity:

If you’ve been relying on cardio for weight loss, it’s time to rethink your approach.

Here’s the truth:

Muscle is your metabolism’s best friend.

Increased Calorie Burn: The more muscle you have, the more calories your body burns, even at rest.

After-burn Effect: Weight training creates an “afterburn,” meaning your body continues burning calories for hours after your workout.

Better Fat Loss Results: A study published in Obesity found that resistance training was more effective than cardio for long-term fat loss.

💡 Curious about the science?

Check out this study on weight training vs. cardio https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4289605/

Beyond weight loss, strength training has been shown to:

- Improve bone density and reduce the risk of osteoporosis.

- Enhance insulin sensitivity and reduce the risk of diabetes.

- Boost mood, cognitive function, and overall longevity.

If you’re serious about staying lean, healthy, and vibrant, strength training is non-negotiable.

3️⃣ The Simple 3-Step Plan to Start Weight Training Today:

Getting started with weight training doesn’t need to be overwhelming.

Here’s a simple plan:

1) Lift Heavy with Progressive Overload:

Start with compound lifts like squats, deadlifts, bench presses, and rows. Gradually increase the weight you lift over time to build strength and muscle.

2) Prioritise Protein:

Aim for at least 1g of protein per pound of body weight daily. Protein is essential for muscle repair and growth.

3) Recover Well:

Prioritise sleep, stay hydrated (aim for 3 litres per day), and include mobility work to keep your body strong and flexible.

💡 Need more guidance?

Here’s a beginner’s guide to strength training

https://www.verywellfit.com/strength-training-4157094

Start with just 3 sessions a week.

Keep it simple, stay consistent, and focus on building a routine you can sustain.

Final Thoughts:

The Best Time to Start is NOW!

It is critical to weight train if you're over 40, or your in your 50s, 60s, and beyond. This is needed for staying healthy, strong, and independent.

As the saying goes:

“You don’t stop lifting because you get old; you get old because you stop lifting.”

The earlier you start, the better.

But it’s never too late to begin.

Want a Proven Strength & Fat Loss Plan Tailored for You?

🔥 Join GymWolfPT Lifestyle or GymWolfPT Lifestyle Plus today and get access to expert coaching, personalised plans, and a supportive community to help you crush your goals.

➡️ Find out more https://www.gymwolfpt.com/start-today

Take the first step - your future self will thank you.

Coach Ian

GymWolfPT.com

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