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The Guide to Training Over 40: What happens to your body when you get older?

There are pros and cons as you get older, and a little more decline if you’re into training, but there are also interventions that you can make to adapt to changes and maintain a lifestyle of efficiency long into what is perceived as old age. First, we’ll take you through the changes that occur when you get older:


You’ll see a decrease in muscle mass and strength with age as exemplified by this study. But it does go on to explain that resistance and strength training, making use of rubber bands or weights, can significantly delay this loss and aid you in maintaining your size and strength. If done with regularity it can even lead to continued increases. 

Loss of bone density which can lead to you picking up injuries more easily, by keeping this in mind you can be proactive about how you train, being conscious of what your body is saying to you.

Aging might not only affect strength and power but your flexibility too and this is why exercise classes like yoga and Pilates are highly recommended to keep yourself elastic, while keeping your range of motion. 

Your VO2max levels will also decrease and this should be of concern to endurance athletes. Although it has been shown that there is a difference in VO2max drops between sedentary individuals, moderate exercises and endurance athletes.

Production of testosterone also decreases and this can mean weight gain. This is the reason why many older people can see a bit more difficulty growing muscle mass, but it’s also attributed to having a protective effect.

But it isn’t all so bad!

A study shows that you are more content with life – which can help when it comes to staying motivated and determined to train more.

But many studies like this one agree that with proper exercise and diet the effects of aging can be modified. Therefore, it appears that your lifestyle contributes greatly to how you’ll feel later in life.

And how can you know what your proper diet and exercise is?

First of all, it’s always good to consult a personal trainer or nutritionist. They will be able to help guide you and discover what is best for you.

But different solutions work for different people. Everyone is unique so general solutons are less likely to work for everyone. This is why it’s important to get to know your body better. Genetic testing is one of the easiest ways to do that. Special genetic tests which are optimized for fitness and nutrition will help you find the optimum fitness and nutrition plans for you as well as give you the extra insight into your body.

You’ll have the confidence to run faster, lift more and aim higher – even during your older years, equipped with the knowledge that what you are doing allows you to perform at an optimal level.

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