If you are 25 or 46 (as I am now) the same training principles apply and produce results. Yes, you still get jacked and very strong even when you are over 40, 50, 60. But, IMO, you have to implement certain modifications. Still, even at 46 years old, strength training is going to produce all the great benefits:
- great neuro-muscular coordination
- great muscle activation
- increased bone density
- stronger muscle fibers
- more hypertrophy
As said above, there are several modifications you should consider if you are over 40 compared to when you were 25 and could get away with just about anything you put your body through.
Volume
Volume is still king but you will have to reduce volume a bit as your recovery capacity is objectively lower. Intensity can still be high or very high but the number of work sets should be lower. Also limit the number of exercises per workout. If you want to increase volume it is better to do it with higher frequency instead of higher volume per session. As a 20 year old I could easily do 6 sets of 3 with 80% of 1RM, these days I opt for 4 sets of 3 with 75-80%. Ilike to do no more than 3-4 exercises per session; usually two compound lifts and 1-2 accessories. Accessories no longer serve for local muscle hypertrophy but raher for local muscular imbalances and tight muscle groups. You will have tight muscle groups from time to time when getting older.
Mobility
As we grow older we tend to get stiff in certain areas. For me it is the upper back and thoracic spine. To combat that I include olympic lifts into the training week to enforce full ROM and extreme positions under load. Learn proper form though before you load the lifts or you will get injured.
Bodyweight
Reduce your bodyweight. I know, I know, when I was 20 I too wanted to be as strong as possible and as huge as possible. Nowadays, I choose to be leaner, lighter, still very strong and athletic.
Accept lower poundages
This one was difficult for me as my strength level is about 15%-20% lower than in my early thirties. I know very clearly I will never break my all-time max in deadlift or squat because, first, I am 20kg (45 lbs) lighter and 15 years older. Good rule of thumb is to set new strength goals for every 5 years of your age. Set goals for when you are between 40-45. Then set new goals when you are 45-50. They do not have to be only 1RM goals as the top end strength tends to drop the fastest since you objectively lose testosteron as you age but rep strength and AMRAP strength tend to hold the longest. 5RM on deadlifts. AMRAP 10 min on front squats or thrusters. Max number of pull-ups. max 3 sets of 8 on safety squat bar squats, etc. No longer strong and huge, rather strong and lean and athletic should become your motto.
Muscle activation
Spend solid 15-20mins before training on warm-ups and muscle activation as it takes more time to "awaken" muscle groups to fire properly. I typically focus on shoulder blades movements, hip mobility, glute activation and I am good to go.
I strongly believe one should lift till 70s, 80s, 90s. But you also have to be realistic, modify the training as needed and listen to your body.
Excerpts from my current training (1 week) @ 46 years old:
Day 1:
1/ behind the neck presses (for forcing the upper back mobility and shoulder strength)
5 sets of 3
2/ snatch grip high pull (for explosiveness and upper back strength)
4 sets of 3 (up to a very hard triple)
3/ squat
4 sets of 3
4/ chest-supported rows
6 sets of 6 with very precise form
Day 2:
1/ one-arm KB farmer's carry (for core strength and hip stability)
heavy KB for 8 minutes non-stop
2/ conventional deadlift
5 sets of 3 (up to a heavy triple)
3/ bench press
5 sets of 5 with the same weight for all sets
4/ optional: arms work or shoulders
Day 3:
1/ snatch
5 sets of 2 (up to a heavy double)
2/ front squat
4 sets of 3 with heavy weight
3/ seated GM
5 sets of 3 with medium weight
4/ pull-ups
max reps for 8 minutes
Have fun!
