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How to keep muscles strong in your 40s and 50s: a guide to midlife strength training
Many of us have decided the time is right to regain our strength... and here's how
'Dad strength’ (or mum strength) is one of the perks of ageing: strength takes a long time to build and almost as long to lose, meaning that a lifetime of moderately challenging physical tasks can see most people keep their strength well into middle age.
But, if that is the case, what is the point of strength training? Well, a study conducted by researchers at Iowa State University in June 2021 found that although it was once seen as an optional extra, strength training should be considered at least as important as aerobic exercise.
The research went on to show that two or more sessions of weight-training a week was enough to reduce the risk of obesity by 20 to 30 per cent over two decades, even for people who do no aerobic exercise.
The good news? Strength training doesn’t need to be complex, difficult, or even sweaty: and it definitely doesn’t require a Lycra-clad coach yelling at you. The keys to an effective strength training plan are rest and progression.
The first one is good news: working out for strength means doing challenging movements with relatively long rests in between, allowing you to fully recover between efforts. It also means there’s no need to train every day.
As for 'progression', this just means you need a way to make the exercises harder. For most movements, you’re still building strength when the most reps you can manage in a single set stays in the 3-12 range: much over that, and you’ve moved over to muscular endurance.
Finally, you need to make sure you’re hitting every bit of your body if possible by making sure you push, pull, squat, and load-carry (carrying heavy shopping, for example). In an ideal world you’d also add a hip-hinge (the thing you do when you swing a kettlebell or deadlift anything off the ground), but that’s a bit more fraught, so focus on the basics to start with.
Whether you're going to try these exercises out at the gym or incorporate them into your home workouts, these routines are sure to give your muscles a work-out.
There are two options, A and B, which you should aim to alternate: either do both in the same week, or do ABA one week and BAB the next, taking at least one rest day between sessions. Start with the simplest variation of each movement that you can manage: once you can hit the top of the recommended rep range, switch to a more difficult one in your next workout.
Workout A
1. Push (horizontal): 5-10 reps, 3 sets
Easy: Wall press-up
Medium: Incline press-up
Hard: Press-up
2. Pull: 5-10 reps, 3 sets
Bent-over row with weights, cans or 2-litre milk jugs.
3. Squat (two-legged): 8-12 reps, 4 sets
Easy: Doorway squat
Medium: Bodyweight squat
Hard: Rucksack squat
4. Carry: 20 minutes, 2 sets
Workout B
1. Push (vertical): 5-10 reps, 3 sets
Easy: Wall angel
Medium/Hard: Overhead press with cans, milk jugs, dumbbells or a rucksack
2. Curl: 5-10 reps, 3 sets
Biceps curls with cans, bands or a rucksack.
3. One-legged squat variation: 8-12 reps, 4 sets
Easy: Split squat
Medium: Lunge
Hard: Rucksack lunge
4. Carry: 10m each side, 2 sets
Don’t push any of this, and consult a professional in advance if you have any doubts about your ability to manage any of these movements. You should rest for 1-2 minutes after every set, and stop every set well short of ‘failure’ – if you find yourself grinding out slower and slower reps, stop rather than push through.
What to eat to gain better strength
Tweaking your eating habits in midlife can slow the decline of muscle mass and improve bone strength.
After the age of 50, we begin to gradually lose muscle mass, at between 0.5-1 per cent per year. This is called sarcopenia, and reduced physical activity, too little protein, and the menopause all contribute to this decline. And reduced muscle mass means less strength and a slower metabolism.
The adage ‘use it or lose it’ has never been truer than when applied to bone and muscle strength, but changing how – and what – you eat can also make a big impact on strength.
“Muscle is key for strength, stability and balance,” explains nutritionist Clarissa Lenherr. “Building and maintaining muscle mass, especially as we age, can help to prevent weakness, fatigue and potential injuries. Eating a healthy diet with a good amount of fruits and vegetables can support bone health.
“Although most people consider calcium as the main nutrient for bones, B vitamins, vitamin K, vitamin C, copper, magnesium and many more also contribute to bone health.”
Lenherr suggests adding dairy products as “a rich source of calcium to help build and protect bones”, tofu – “a plant-based source of calcium”, oily fish – which is “a source of omega 3 fats and vitamin D that contribute to bone health” and green leafy vegetables, such as kale and spinach, as “these contain vitamin K”.
We all know protein is great for building and maintaining muscle, but new evidence suggests older people’s need for higher-protein foods is not being met and current dietary recommendations for protein intake could be insufficient.
“Some studies suggest that protein requirements should increase to 1.2 to 2g of protein per kg of body weight,” says Lenherr. In practical terms, this could include replacing your typically carb-heavy breakfast of toast and cereal, with protein rich eggs. Lenherr also recommends topping yoghurt and salads with almonds, and to include high protein foods at every meal, for example eggs, chicken, cheese, Greek yoghurt, fish and quinoa. Another tip is to add peanut butter to fruit to boost its protein content.
This guide is kept updated with the latest fitness advice.