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20 Fitness Rules for Men & Women Over 40
1. 🏋️♂️ Focus on Injury Prevention First, Results Second
Your focus in the gym is injury prevention first, results second.
2. 📏 Proper Form Over Heavy Weights
Using proper form is more important than the weight you’re lifting.
3. 🤸♀️ Smooth Movements
Keep your movements smooth. Focus on time under tension to build muscle while avoiding injury.
4. 🔄 Stick with the Same Workouts
Stick with the same workouts for 3 to 18 months using progressive overload to make gains in the gym.
5. 🤸♂️ Start with Mobility Exercises
Start your workouts with mobility to keep yourself injury-free.
6. 💪 Bodyweight Pre-Workout
Use bodyweight exercises pre-workout to activate the muscles you want to use in your workout.
7. 💉 Boost Testosterone Levels
Get your testosterone levels checked.
8. 🥗 Improve Diet Quality
As you age, the quality of your diet needs to get better.
9. 🏃♂️ Maintain Healthy Body Fat Levels
Keep your body fat levels at a healthy range between 11-21%.
10. 🍗 High Protein Diet
Eat a nutrient-dense diet that’s high in protein.
11. 🍎 Plenty of Fruits & Vegetables
Eat plenty of fruits & vegetables.
12. ☀️ Sun Exposure or Vitamin D3
Get at least one hour of sun exposure a day or take vitamin D3.
13. 🍣 Eat More Organ Meats
Eat more organ meats as they are one of the most nutrient-dense foods on the planet.
14. 😴 Prioritize Sleep Quality
Attune yourself to circadian rhythms.
15. 🌙 Focus on Sleep
Build a night routine to get the hours of sleep you need while enhancing the quality of your sleep.
16. 🏃♀️ Zone 2 Cardio
Do some form of zone 2 cardio to keep your brain & heart healthy.
17. 🧘♂️ Leave Your Ego at the Door
Leave your ego at the gym door and focus on smooth reps in the gym.
18. 💊 Staple Supplements
Creatine & magnesium should be an everyday staple in your supplement cabinet.
19. ⏱ Prioritize Recovery
Focus on your recovery as much as you do your workouts.
20. 🏆 No Excuses on Age
Never use age as an excuse. Unless you were a pro athlete, you can still make gains in the gym after 40.