Training over 40: How to progress like a pro

Your body adapts to your exercise routine.

This is great, when you’re just starting out (it means the post-workout stiffness passes!). But it also means the workouts don’t challenge your muscles anymore, and so they don’t stimulate the same muscle growth they should.

This is why it’s so important to adapt your training programme, so your body is challenged in different ways, constantly.

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  • Mix it up – use different weights, or different exercises.
  • Add more weight – you’d be amazed how difficult the same workout can feel, when you add just one more kilogram to it.
  • Change the rep range. Drop the weight and use higher reps, or increase the weight and lower the number of reps. Another interesting approach is giving your training intensity a boost with the 21’s technique. 
  • Change up your routine. Break away from the usual routine, incorporate some new effective exercises. If you’re used to full body functional movements, then give the isolated training approach a try (like these 3 moves to more shapely shoulders). Or start introducing Tabata sets or more complex workouts to change things up. 


Don’t feel that you need to change your entire workout. Merely changing one aspect forces your body to respond.

Another benefit to the constant changes is that your workouts don’t feel boring and monotonous; you’re less likely to lose motivation.

The only warning is to avoid making really radical changes too often, as this can result in a lack of continuity in your training.

Author: Tanja Schmitz

Co-Publisher at Maverick Media and until recently, Fitness Magazine editor. Tanja now manages multiple digital platforms, consults and create exciting campaigns and opportunities in the fitness industry. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.