YOUR Weight Training Roadmap
Strength training.
Yoga. Running. Boot camp. Spin class. Pilates. Zone 2 cardio.The options for physical activity are vast. However, what suits you in your 20s and 30s might not be as effective or appropriate as you reach your 40s and 50s. Whether your aim is to maintain fitness, enhance longevity, improve body composition, or achieve weight loss, we'll help you gain clarity on how to structure your workouts for optimal results.
Let’s start by understanding strength training…
1. Muscle growth and strength are related but distinct concepts, and understanding the difference can help tailor a workout plan to your goals.
Muscle Growth (Hypertrophy):
What It Is: This refers to an increase in the size of muscle fibers. Essentially, your muscles get bigger.
How It Happens: It typically results from lifting weights with a moderate to high volume of sets and reps, often with moderate weights. The goal is to create muscle fatigue and induce small tears in muscle fibers, which then repair and grow larger.
Typical Training: For muscle growth, you'd often do exercises in the range of 6-12 reps per set, with moderate to heavy weights. It's also important to have a balanced diet with enough protein to support muscle repair.
Strength:
What It Is: Strength is the ability to exert force. It's about how much weight you can lift or how much force you can apply in a given movement.
How It Happens: Strength training usually involves lifting heavier weights for fewer reps. This helps improve the efficiency of your nervous system in activating muscle fibers and increases the force your muscles can produce.
Typical Training: Strength training often involves doing 1-5 reps per set with heavier weights. This type of training focuses on maximizing the force output rather than increasing muscle size.
In Summary:
Muscle Growth focuses on increasing the size of your muscles through moderate weights and higher volume.
Strength focuses on improving your ability to lift heavier weights with lower volume.
For many people, a combination of both approaches is beneficial. You might start with strength training to build a foundation and then incorporate hypertrophy-focused workouts to increase muscle size. Adjusting your training based on your goals—whether it's getting bigger muscles or lifting heavier weights—can help you achieve the results you want.
2. Understanding Muscle Mass and Aging
Muscle mass is linked to a longer, healthier life. As we age, we naturally lose muscle, especially after our 30s. This loss is called sarcopenia. It’s important to maintain muscle mass through exercise to stay strong and healthy.
For Women:
In Your 20s-40s: Hormones are generally stable, making it easier to build muscle. Aim for 2-4 days a week of strength training with challenging weights to grow muscle and improve strength.
In Your 40s-50s and Beyond: Hormone changes can make muscle growth harder. Building and keeping muscle before menopause is crucial for long-term health.
For Men:
In Your 40s-50s: Testosterone levels drop, but you can still build muscle. Regular strength training helps maintain muscle mass and overall health.
3. How to Exercise Based on Your Age
Ages 20-45:
Weight Training: 2-4 days a week. Focus on lifting weights to grow muscle and increase strength.
Example: Bench press, 3-5 sets, 8-12 reps, weight/load: ~70-80% of1 rep max, or 1–2 reps in reserve (RIR which is stop 1–2 reps before failure)
Zone 2 Cardio: 90-150 minutes per week
Zone 2 cardio refers to low-intensity, steady-state exercise where your heart rate is about 60-70% of your maximum. It's often called the "fat-burning zone" because your body uses fat for energy at this level. Zone 2 workouts improve endurance, increase cardiovascular efficiency, and are easier to sustain for longer periods, making them great for overall aerobic fitness.
Ages 45 and Up:
Strength Training: 3-4 days a week. Lift heavier weights safely and focus on building strength over time.
Example: Bench press, 3 sets, 6-8 reps, weight/load: 75-80% of 1RM or 1–2 reps in reserve (RIR which is stop 1–2 reps before failure)
Sprint/HIIT Intervals: 1-2 times a week. Include short bursts of high-intensity exercise, like 20-30 seconds of sprinting, followed by rest.
Dr. Stacy Sims suggests that sprint interval training (SIT) is great for women in perimenopause. Short, intense sprints—like 20-second bursts—help burn fat, especially belly fat, and build muscle. They also improve how your body uses sugar and boost your overall fitness. This type of training works because it targets fast-twitch muscles, which are harder to activate as you age, and helps with energy and metabolism.
Zone 2 Cardio: 2 sessions a week. Continue with moderate-intensity cardio.
4. Incorporating Other Activities
Yoga and Pilates:
These are great for flexibility and overall health, but they don't build muscle as effectively as strength training or improve cardio fitness like aerobic workouts. Use them alongside other exercises for a balanced routine.
5. Nutrition Tips
Pre-Workout (30-60 minutes before):
For workouts over 60 minutes, eat a small snack with 15g protein and 30g carbs. Examples: a smoothie with whey protein and a banana, or yogurt with granola.
Post-Workout (within 60-90 minutes):
Eat ~20-30g protein and 30-50g carbs to help muscle repair and replenish energy. Examples: a protein shake with fruit, or a meal with lean protein and whole grains.
Additional Tips:
Hydration: Drink water before, during, and after exercise. For intense workouts, consider an electrolyte drink.
Timing: Aim for post-workout nutrition within 60-90 minutes, but don't stress if you’re late. Just eat as soon as possible.
Variety: Include a range of protein sources (e.g., eggs, fish, lupini beans if vegetarian) and carbs (e.g., fruits, vegetables, whole grains).
Personal Needs: Adjust based on how you feel and your goals. Consider consulting a registered dietitian for personalized advice.
5.. Next Steps
Beginner strength training: in-person, gym or at home options.
Movement assessment at STAT to better address strengths and weaknesses while making a game plan on how to safely advance activity.
The STAT Wellness Movement App offers beginner-friendly weight training programs designed by healthcare providers to build strength, stamina, and stability while preventing injuries. With structured workout plans accessible from anywhere, users can track key body metrics like body fat, fasting glucose, and blood pressure. The app offers flexible subscription options starting at $49.99/month—learn more here or check out the workout plans in this video.
1:1 Personal training including progressive overload.
TIP: Communicate with your personal trainer whether your goal is to limit extended periods of HIIT training or to incorporate zone 2 into your routine.
Beginner Moves
Take-off program with movement and educational content
Intermediate options:
Various programs that fit into your schedule
Strength moves
Flight– this program is specifically programmed for peri- and postmenopause
30 and 60 min home and gym progressive overload program
6. Signs Your Workout Regimen Might Not Be Working
It’s crucial to recognize when your fitness routine may be doing more harm than good. Here are some key signs to watch for:
Low Heart Rate Variability (HRV): A consistently low HRV may indicate that your body isn’t recovering well from workouts, which can lead to overtraining and stress.
Persistent Fatigue: Feeling constantly drained or lacking energy, even with adequate sleep, is a red flag that your workout might be too intense or not aligned with your recovery needs.
Sleep Issues: Difficulty falling asleep, staying asleep, or oversleeping can signal that your body is overstressed or under-recovering.
Difficulty Achieving Body Composition Goals: If you’re not seeing the expected changes in muscle gain or fat loss despite hard work, your workout may need adjustments.
By adjusting your exercise routine to match your age and goals, you can stay strong, fit, and healthy throughout your life.
