There are things in your life that will change as you age. That’s especially the case once you pass the half-century mark. After all the accumulated mileage of your 20s, 30s, and 40s, with the small nicks and scrapes that pile up over the years, those changes might be that you move a bit slower, or you don’t bounce back as quickly. This is totally normal. You might need to ease up on some aspects of your fitness practice—but you shouldn’t be discouraged. You don’t have to give up on your goals. You just need to reframe your approach, since you can still make gains after 50.
The key is to be smart—and smart training follows a plan for longevity. Series creator Bryan Krahn, C.S.C.S. is a veteran trainer who knows what it takes to keep guys moving and healthy as they get older. He’s his own proof of concept. He’s in his 50s himself, and uses the same principles behind the program in his own workouts.
3 Tips for Training Success at 50 (and Beyond)
Reps, Not Weight
Lifting heavy can be a young man’s game. Krahn isn’t saying that you should never pick up a big weight again—only that you can safeguard your joints by going lighter. You can still make gains this way, too. Krahn notes that studies suggest that you can still build muscle with higher rep rangers, up to 30 per set.
READ MORE: How to Maintain Muscle and Strength at Every Age
“Lighter weights will pack on size, as long as they make you work,” he says. “So aim to use a weight that will push you when you’re hitting 15 to 20 rep sets.”
Move Every Day
Krahn wants you to know that the myth of the fragile over-50 guy is a load of bunk. He says you should be doing more, if anything, not less. The key is that you shouldn’t be crushing yourself with every workout.
His advice: Hit two or three hard training days per week. For the remainder of the time, stay active. Go on a run or walk, take a yoga class, or opt for your other favorite method of moving.
Be More Flexible
You can still train hard and make gains, yes—but you need to remember that your body has accrued significant mileage, so there’s bound to be some wear and tear. You’ll have to make more adjustments in your routine than you did when you were younger to stay in the game, so don’t be afraid to shift your schedule as needed.
READ MORE: Colman Domingo’s Health and Fitness Non-Negotiables – How the Actor Is Thriving at 56
Be smart and listen to your body. Take days off when you need them, and don’t be afraid to swap out exercises when you’re not feeling 100 percent with a particular movement.
This article was originally published by Men’s Health US
