Strong After 40 Plan
A 12-week, 3-day full-body plan for starting or restarting after 40
Your starting point
- Why now: inactive adults can lose 3-8% of their muscle mass every decade (Westcott 2012)
- Sit-to-stand: count chair stands in 30 seconds, arms crossed
- Farmer's hold: hold a heavy pair at your sides and time it until your form breaks
- Incline push-up: most clean reps with your hands on a counter or bench
- One-leg balance: hold 10 s each side. Failing was linked to higher risk (ages 51-75)
- Hip hinge: push your hips back to touch a wall behind you, back flat, knees soft
- Write your 5 results down on day 1. Retest in weeks 4, 8 and 12
The 12-week plan
- 3 full-body sessions a week, about 40 min: squat, hinge, push, pull, carry, core
- Weeks 1-3 (learn): 2 sets of 10-12 easy reps. Rest 60-90 seconds
- Weeks 5-7 (build): 3 sets of 10 reps. Rest about 90 seconds
- Weeks 9-11 (load): 3 sets of 8 heavier reps. Rest 2 minutes
- Weeks 4, 8 and 12: lighter weeks with 2 sets, then retest your 5 baseline numbers
Joint-friendly swaps
- Knees complain: box squat to a chair, or shorten your split-squat step
- Shoulders complain: palms-in dumbbell press, incline push-ups, band rows
- Back complains: hinge to a shorter range, use chest-supported or seated rows
- Warm up 5-8 minutes: brisk walk, hip and shoulder circles, then 1 light set
Recover like it matters
- Protein: 1.2-1.6 g per kg of body weight a day, at every meal (US Dietary Guidelines)
- Sleep, easy walks on off days and a lighter week every 4th week are part of the plan
- Some soreness after new lifts is common. Sharp or joint pain isn't: stop
Good to know
- Check with your doctor first if you have a health condition, chest pain or dizziness, or a long break from exercise.
Sources
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