Writer and fitness expert, Tony Bianchino, is the owner of Out Run Your Fork Personal Training in Westfield, NJ. For over 37 years he and his wife, Melissa, have been helping people over 40 lose weight, get strong, and increase energy without risking injury. Together they have taken a responsible, human-centered approach to designing fitness and nutrition programs that continue to win awards year after year while helping people live their most healthy, vibrant lives.
Ever notice how it takes longer for your body to bounce back these days? From workout recovery to next-day hangovers, it seems to take longer to recover from everyday activities once you’re over 40. But why?
Researchers refer to this as “biological resilience,” which declines with age, largely due to the natural aging process and life’s stressors—work, busy schedules, parental duties, and yes, menopause!
A Stanford study found that biological resilience takes a hit at two crucial points: age 44 and age 60. “When I hit my mid-forties, it felt like I got hit by a ton of bricks,” says Melissa Bianchino. “Suddenly, my joints started to hurt, I felt tired all the time, and I began gaining weight faster than ever.”
Menopause is often blamed for these symptoms, but it’s only part of the story. Muscle loss significantly contributes to a declining metabolism. For every decade we age, we lose about 5 lbs of muscle mass if we aren’t doing strength training. Muscle is biologically active and helps keep your resting metabolism high. By our mid-forties, we may have lost almost 10 lbs of muscle, and the loss only accelerates from there.
Muscle loss is a major reason we feel weaker, gain weight, and experience fatigue. The good news is that you can reverse this through a proper diet rich in fruits, vegetables, and complex carbohydrates, along with strength training. According to the National Library of Medicine, strength training can also improve insulin sensitivity and help lower blood sugar and A1C levels.
Strength training includes weight training, bodyweight exercises, and adequate recovery time between workouts. The National Health Service recommends 75–150 minutes of moderate to vigorous exercise over 4-5 days, with rest days between rigorous sessions for people over 40.
Feeling better and more youthful starts with regular activity and a nutritious diet. Begin with a visit to your physician for a blood panel to establish baseline levels of cholesterol, A1C, blood pressure, and any additional profiles your doctor recommends. A hormone profile—including estrogen, testosterone, and progesterone levels—isn’t part of a routine blood panel, so be sure to request it!
A healthier, more active lifestyle can have major positive impacts on these key health indicators. If you’re over 40 and have either never participated in strength training or haven’t exercised in a while, consider working with a local expert. Hiring a personal trainer and a nutritionist could be an excellent start to getting stronger, losing weight, increasing energy, and avoiding injury.
We all age, but getting older doesn’t have to mean deterioration. The good news is that you can take back your health at any age and stave off some effects of aging by engaging in a healthier lifestyle.
For every decade we age, we lose about 5 lbs of muscle mass if we aren’t doing strength training.