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Page 24 | Abby's Magazine | instagram.com/abbyshealthfood Strength training has just as many benefits for 40-year-olds and over as it does for people in their 20s and 30s. Muscle mass does tend to naturally decline once we turn 30, but you can stave off the worst effects of this loss with a regular training program that keeps your muscles strong and even growing. Other issues like past injuries and joint pain may affect what kinds of exercises you can do or the intensity of the exercise, but nothing is stopping the over-40 crowd from engaging in regular strength training based on their age alone. Whether you've been working out for decades or you're building a fitness plan for the first time, it's never too late to get in shape. Use the strength training tips in this guide to build a workout program that will build muscle no matter what age you are. Sarcopenia & Aging For many people, one of the most discouraging things about fitness past a certain age is sarcopenia, which is the name given to the loss of muscle mass and function that mostly afflicts older adults. While it is true that many people begin to lose power and mass in their muscles as they get older, that doesn't mean we're all doomed to become frail. Researchers divide sarcopenia and frailty because not everyone who experiences muscle loss as they get older reaches a state where they aren't able to do normal tasks. One study reveals that 5 – 13% of elderly people are affected by sarcopenia on average. This estimate clearly shows that natural muscle loss should by no means prevent people from exercising to build muscle strength. How Much Muscle Do You Lose With Age? It's a bit surprising, but this muscle loss doesn't kick in during middle age. Beginning around age 30, humans can lose as much as 3 – 5% of their muscle mass per decade. Diet and levels of hormones like testosterone both affect the severity of this natural muscle loss. Your personal history also affects how much muscle you lose. For example, if you've been working out for decades and then stop, your body will start cutting muscle mass. That loss could compound with natural loss, and you could see more loss. Generally speaking, though, physical activity causes your body to build more muscle and should prepare you well for any muscle loss as you age. The best thing you can do to maintain muscle mass is to keep working out so that your body will continue building muscle mass. Best Workouts for Building Muscle Mass Past 40 Some exercises are great at building muscle, but they don't challenge your body in ways that cause it to build true body strength. That strength is key to maintaining muscle mass over time. Speed, intensity, and agility are all incredibly important for muscle growth and protection against muscle loss. Focus on variations of popular exercises that require unique changes in direction. If you can, include plyometric movements or organize high-intensity interval (HIIT) training sessions to push your body as much as possible. A fair amount of cardio is great for your overall wellness and helps your body build muscle. 10 GOLDEN RULES for STRENGTH TRAINING Over 40 GOLDEN RULES for STRENGTH TRAINING Over 40 Building muscle mass is a huge challenge no matter how old you are, but lifters past 40 have some unique difficulties to face. Follow these 10 golden rules to make sure your strength training workout routine suits your needs. 1. Use Progressive Resistance Training (PRT) No matter your experience level, a PRT program is the best way to preserve your muscle mass. PRT operates on a logic common to many bodybuilders: when your muscles are larger and stronger, increase the difficulty of the workout by adding more weight, reps, or sets. Avoid magical cure-alls like testosterone supplements. The best thing you can do to build strength is to keep your muscles busy. Your body gets used to whatever strain you put upon it, which is why you have to up the ante consistently. PRT builds muscle strength and helps improve the body's performance generally. One study found it led to reduced pain in participants with osteoarthritis. It might sound scary, but muscle exhaustion is a great way to build strength in the body's various muscle groups. If you organize the exercises in your PRT routine, you can completely wear out your muscles, so they gain as much strength as possible. More intense workouts with rest days are an effective way to build muscle and strength, but you can also do more reps more frequently at a lower intensity and see considerable health benefits. 2. Spare Your Joints Even if you don't have arthritis, working out the wrong way can cause painful injuries to the critical joints of your body. Not only is this stressful on its own, but a severe injury could prevent you from continuing your weight training routine. Classic bodybuilding exercises such as the bench press might be great for building strength in your core and upper body, but they also take a toll on important joints. Filling your training plan with different exercises like the shoulder press is a good way to prevent shoulder joint injuries or painful conditions like rotator cuff tendinitis. In general, bodyweight exercises put less pressure on your joints. For a really good workout, add a resistance band to your bodyweight exercise routine. Banded exercises keep your muscles activated throughout the entire exercise rather than only in certain sections like traditional weight-training moves do. 3. Focus on Functional Strength Chiseled abs and huge biceps have their aesthetic appeal, but for older people achieving sculpted muscles is often more