6 common training traps to avoid after age 40

From age 40, our bodies undergo a range of changes that can impact our strength, flexibility, and overall health. 

When it comes to gym training, being aware of these changes and what training traps to avoid can reduce the possibility of injury or stagnation:

Trap 1: Insufficient warm-up and mobility work 

It’s commonly known that as we get older our joints and muscles become less flexible and more prone to injury. 

Neglecting proper warm-up and mobility exercises can increase the risk of injury and reduce the effectiveness of your workout. 

To avoid this trap: incorporate dynamic warm-ups (leg swings, arm circles, etc) and mobility exercises (foam rolling, stretching, etc) into your routine. This will help increase blood flow, reduce muscle tension, and prepare your joints for exercise.

Trap 2: Using too much weight with poor form 

Lifting heavy weights with poor form can put unnecessary stress on your joints and muscles, leading to injury. 

As our bodies can become more susceptible to injury as we get older, proper form and technique are even more critical. 

To avoid this trap: prioritise proper form and technique over heavy weights. Work with an experienced coach or trainer, start with lighter weights and gradually increase the load as you build strength and confidence.

Trap 3: Neglecting core and functional exercises 

Our core muscles and functional abilities (balance, coordination, etc) are hugely important for everyday activities and injury prevention. 

Neglecting these areas can lead to poor posture, decreased mobility, and increased risk of injury. 

To avoid this trap: incorporate exercises that target your core (eg planks, reformer Pilates exercises, hanging knee tucks etc) and functional abilities (squats, lunges, step-ups, etc) into your routine.

Trap 4: Not addressing muscle imbalances 

Muscle imbalances can lead to poor posture, decreased mobility, and increased risk of injury. As we age, these imbalances are often ignored or overlooked and can become more pronounced, making it essential to address them through targeted exercises and stretches. 

To avoid this trap: identify and address muscle imbalances through unilateral training and exercises that target weaker muscles and stretches that target tighter muscles.

Trap 5: Not allowing for adequate recovery time 

From age 40, our bodies need more time to recover from intense exercise. Neglecting adequate recovery time can lead to fatigue, decreased performance, and increased risk of injury. 

To avoid this trap: allow at least 48 hours of rest between strength training sessions for the same muscle group.

Trap 6: Not incorporating progressive overload 

Progressive overload (gradually increasing weight or resistance) is essential for building strength and muscle mass. At any age our bodies require more challenge to continue making progress.

To avoid this trap, gradually increase the weight or resistance you’re lifting over time to challenge your muscles and promote strength gains. To do this safely remember to prioritise proper form and technique, incorporate core and functional exercises, and allow for adequate recovery time to optimise your results.

MHQ CLASSES THAT SUPPORT OVER 40s

All of them!

Because class sizes are capped to ensure small numbers, our coaches will work with you to ensure you are training safely and effectively.

If in doubt, any of our Personal Trainers are available to assist you with as few or as many sessions as you like.