What if I told you that getting older doesn’t have to mean giving up on being strong, powerful, and athletic?
Let’s face it, our bodies change as we age. Strength, power, muscle mass, and cardiovascular endurance all take a hit. However, that doesn’t mean we have to accept defeat and settle for a sedentary life. It’s time to reclaim our physical abilities.
Training for Strength and Muscle:
- Make it challenging!: If your sets aren’t tough by the last few reps, you’re not pushing hard enough. While we don’t advocate for failing reps, you should struggle to complete them. If it’s too easy, go up in weight!
- For strength: keep the reps low (4-8 range); for muscle gain, aim for 8-15 reps. Form is crucial, especially in the lower part of movements.
Keep your Power:
- Who said sprinting, jumping, and throwing things were just for the young? Ease into it with activities like jumping rope, jumping jacks, and skips.
- Don’t forget about upper body power! Med ball throws are a fantastic way to boost power.
Cardio:
- Dreading cardio? You’re not alone. But it doesn’t have to be torture. Most of your cardio should be slow and steady, passing the “talk test” (you should be able to hold a conversation without gasping for air).
- Find something you enjoy, or at least don’t hate. Whether it’s power walking around the soccer field or a mix of walking and jogging, the machine doesn’t matter.
- Once in a while (every 1-2 weeks), challenge yourself with high-intensity intervals. Go all out for 30-60 seconds, then recover for 90 seconds to 2 minutes.
So, why stop training to do cool stuff after the age of 20? Let’s defy the odds, maintain our physical abilities, and show that age is just a number. After all, if you don’t use it, you lose it!
