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Strength training or resistance training is important as we age to offset some of the natural processes of the body, such as the loss of muscle mass and bone mass. Strength training has not only been found to help with muscle mass and support weight loss, but it can also slow bone loss and even build bone or make your bones stronger. Resistance training builds muscle, which increases your metabolism, too. Fitness experts say that circuit training that incorporates the following exercise is the most effective way to lose weight over 40:
Circuit Training
“Circuit strength training, or approximately 4-8 exercises in a row for the major body parts (legs, glutes, core, chest, back, shoulders and arms),” is linked to more effective calorie burning and other health benefits for this age group, Pete McCall, CSCS, tells us. “It can keep the heart rate up and because all of the muscle groups are working, it can be very effective for burning calories. The body burns approximately 5 calories to consume 1 liter of oxygen, anytime more muscles are involved in a movement or exercise, more oxygen is consumed and more calories are burned.”
How to do it: Do 4-8 exercises (including any of the ones below). Use a weight heavy enough to make 12-15 reps very challenging. Do not rest between exercises, only rest for 90 seconds after completing the entire circuit.
Bodyweight Row
“The Bodyweight Row using a suspension strap or rings is a great way to safely challenge your upper body strength,” Evan Williams, certified personal trainer and CSCS, founder of E2G Performance, tells us. “This exercise is great because you’re able to adjust the difficulty from really easy to really hard simply by standing more upright (easier) or bringing feet down closer to the anchor point (more difficult).
How to do it: Start by setting up the suspension trainer to where he handles are at chest level. Grab the handles and stand with feet hip width apart. Make sure to tightly grasp the handles. Extend arms and walk back to gain tension on the strap, while maintaining extended arms walk feet down to a 45 degree angle toward anchor point while leaning body backwards taking on your weight. While keeping your elbows to your sides, pull yourself up to where your chest is between your hands. Hold at the top for one second and slowly lower back into start position.
Squats
"Squats are one of the best exercises for weight loss because of its fat burning effect," Evan says. "Your quadricep and glutes are two of the largest muscles on your body. Training these effectively using squats will encourage muscle growth and strength, causing you to burn more calories because of the large muscle areas you are working. Squats also help with knee health, which is key for those over 40."
How to do it: Stand straight with feet hip-width apart. Brace your core. Sit your hips back and try to make thighs parallel to the ground. Drive feet into the ground to straighten legs back into start position.
Plank
"Planks are one of the best, safest, and effective ways to train your core," Evan says. "Also, exercises like this are great because it encourages muscle activation. This is one of the go-to ab exercises for those over 40 looking to lose weight and tone their midsection."
How to do it: Start by placing hands on the floor slightly outside shoulder width apart. Bring legs back as if you were doing a push up. Drive your toes into the ground while bracing your core, glutes, and quads as tight as you can (this helps stabilize your body). Make sure your head position is neutral to the rest of your spine, looking down at the ground. Control your breathing and hold this position.
Glute Bridges
"Glute Bridges are one of the best lower body exercises that people of all ages can do," Evan advises. "This movement primarily trains the glutes, while the hamstrings and core assist. What’s really great about this movement is its variability. If you want to challenge yourself more, try doing them single leg, with feet elevated on a bench or box, banded, or even with weight on the hips."
How to do it: Start by lying back flat on the floor, bend your knees to a 45 degree angle while keeping palms and heels flat on the floor. Drive through your heels and lift your hips off the ground. While keeping your shoulders, hips, and knees in a straight line, tighten your glutes as hard as possible at the top of the movement. Hold at the top for a second and safely lower hips back down to start position. For a more advanced move, use a resistance band above the knees and move your knees out (away from eachother) at the top of the bridge.
Hip Thrust
"Hip Thrusts are a great exercise for strengthening the glutes, hamstrings, adductors and deep core," Pete tells us. Because of the position of the body, the knees don't bend under the load, which makes it a great lower-body move for people over 40 who might have knee issues.
How to do it: Lie face up on the ground. Place your feet flat on the floor so your knees are pointed straight up. Hold one dumbbell on top of each hip. Push your heels into the floor as you press your hips up to move the weight. Go up for 1-2 sec, lower yourself for 3-5 sec (this makes the glutes work harder).
