Strength After 40: Science-Backed Moves That Stop Age-Related Muscle Loss Cold
9. Warm-up and Mobility Routine — Prime joints and reduce injury risk
Warming up matters more with each passing decade because tendons and joints need a gentle lead-in to heavier work. A 15–20 minute routine that includes light cardio, dynamic stretches, and movement-specific mobility can reduce soreness and improve performance. Begin with 5 minutes of brisk walking or marching in place to raise heart rate. Follow with dynamic drills: leg swings front-to-back and side-to-side, hip circles, shoulder pass-throughs with a band or broomstick, and bodyweight squats to rehearse the movement patterns you’ll use. Add thoracic rotation and hip openers to ease stiffness that often comes from desk time. Finish with lighter sets of your first exercise—like goblet squats with just the kettlebell—so your nervous system and muscles are ready. This approach helps you lift more safely and recover faster between sessions, which is essential for steady progress and long-term consistency.
10. Nutrition: Protein and Timing for Muscle Retention
Nutrition is the partner to training that enables muscle repair and growth. Older adults often benefit from slightly higher protein targets than younger people because of reduced muscle protein synthesis sensitivity. Aim for roughly 1.0–1.2 grams of protein per kilogram of body weight per day as a practical starting point, and consider roughly 20–40 grams of protein per meal with a protein-rich serving after workouts to support recovery. Lean sources like poultry, fish, dairy, legumes, and eggs are easy to prepare. If appetite is lower, protein-dense smoothies or fortified yogurts can bridge gaps. Hydration and adequate calories matter too—training when under-fueled slows progress. While supplements aren’t required, a whey or plant-based protein shake can add convenience when whole-food meals are not possible. Pairing smart nutrition with resistance training is the clearest route to preserving or rebuilding muscle after 40.
