By UK Personal Trainer
Jamie Bantleman
As we get older, our body’s go through different hormonal processes that cause us to make certain changes to the way in which we approach our training.
Changes To The Body
During Aging
Muscle Loss
During the aging process, something that can occur is Sarcopenia.
Clinical relevance for sarcopenia is defined by a loss in lean muscle mass and impairment of functional status.
A therapeutic approach to the loss of skeletal muscle mass and strength in older persons depends on correct classification.
The term sarcopenia is reserved for age-related decline in muscle mass not attributable to the presence of pro-inflammatory cytokines.
For individuals with sarcopenia, the primary intervention should include resistance exercise. An improvement in muscle mass and strength has been demonstrated with resistance exercise, even in the very old (1)
Bone & Mineral Density
The ageing process also decreases bone and mineral density. It has been found that when you uptake a resistance training programme you are more likely to have improved bone and mineral density. It has also been found to improve the situation with those who have already been diagnosed with osteoporosis or osteopenia (2).
Female Specific
Menopause
Menopause can occur anywhere between ages of 20-50, most commonly from 40 onward. This will mean that the oestrogen levels in females will drop significantly usually symbolising the end of fertility.
Asides from side effects such as hot flushes and emotional imbalances, the stress of the hormonal fluctuation causes an increase in cortisol which may increase body fat.
✓ Therefore, when working out throughout this period of time, you should aim to maintain a good quality training programme that will involve higher intensity workouts over a short period of time. This will help improve fat loss and manage cortisol levels in the body.
Nutrition?
In terms of nutrition, maintaining a diet plan that includes high protein and healthy fats to ensure balanced blood sugar levels.
There is also the damages in which every day life can create, the stresses of work, bills, family and environmental stresses.
When we come out of our younger years, these types of stress levels create new barriers to overcome, it invariably means the levels of cortisol can increase through lack of sleep and other issues in which are created.
✓ Similarly to aiding of the other ageing effects, resistance training for a short period of time (30-45 mins) regularly will help maintain healthy levels of cortisol.
Male & Female Hormones
Testosterone decrease in men
The male androgen that increases muscle cell development, fat loss and in some cases cognition. As we get older, testosterone is effected and can be decreased especially in those who live a more sedentary lifestyle.
Often people are prescribed Dehydroepiandrosterone at a dosage of 200mg (close to max dosage) and appears to improve testosterone in men over 40 years old.
Further health supplements can be used to help improve testosterone production, such as Vitamin D and Zinc.
Estrogen imbalances in women
The female hormone that regulates the reproductive hormones alongside metabolic processes such as bone growth and cholesterol levels. It can also mediate fat metabolism and cognition.
However an excess in estrogen can lead to an increase in body fat percentage.
Supplements that could benefit women’s health include:
Read: Why Take Zinc
Read: Why Take Green Tea Extract
Read: Why Take Vitamins
Read: Why Take Magnesium
Training Plans
Want to get back into – or start – getting into shape?
Try our example training plans below with a friend or partner!
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TEMPO:
Written as ‘3010’ or ‘3110’ or 4010’ etc.
3010:
This is when you lift a weight, you lower it down for 3 seconds, pause for 0 seconds and lift the weight to the top of the correct position in 1 second with no hold at the top.
3110:
This is when you lift a weight, lower down for 3 seconds, pause at the bottom position of 1 second to increase tension on the muscle at its toughest part of the repetition and then drive the weight upwards for 1 second.
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Female Training Plan
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | BB Back Squat | 3 | 6-8 | 4010 | 60-120s |
| A2 | Leg Curl toes pronated | 3 | 6-8 | 3010 | 60-120s |
| B1 | Reverse Hyperextension | 3 | 12-15 | 3010 | 60-120s |
| B2 | DB High Step Up | 3 | 12-15 | 2010 | 60-120s |
| C1 | Leg Extension | 3 | 25 | 2010 | 60-120s |
| C2 | BB Hip Extension | 3 | 25 | 3110 | 60-120s |
| D1 | Leg Press | 3 | 25 | 3010 | 60-120s |
| D2 | DB Walking Lunges | 3 | 25 | 2010 | 60-120s |
| E1 | Decline BB Sit Up | 3 | 15 | 3110 | 60-120s |
| E2 | Garhammers – med ball | 3 | 15 | 3110 | 60-120s |
| E3 | Sit up into oblique med ball twist | 3 | 15 | 2010 | 60-120s |
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | DB Chest Press | 4 | 6-8 | 4010 | 60-120s |
| A2 | Negative Chin Ups | 4 | 6-8 | 3010 | 60-120s |
| B1 | Arnie Press | 4 | 12-15 | 3010 | 60-120s |
| B2 | Supinated Low Row | 4 | 12-15 | 2010 | 60-120s |
| C1 | Machine Press | 4 | 25 | 2010 | 60-120s |
| C2 | Wide Pull Downs | 4 | 25 | 2110 | 60-120s |
| D1 | DB Push Press | 4 | 25 | 3010 | 60-120s |
| D2 | Battle Rope intervals | 4 | 25s | 2010 | 60-120s |
| E1 | V-Sits | 3 | 15 | 3110 | 60-120s |
| E2 | Reverse crunch | 3 | 15 | 3110 | 60-120s |
Male Training Plan
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | 45 Incline Cable Fly | 4 | 12 | 3110 | 10s |
| A2 | Reverse Seated Press | 4 | 12 | 3110 | 10s |
| A3 | Flat Banded BB Press | 4 | 12 | 3030 | 120s |
| B1 | Seated Laterals | 4 | 12 | 3010 | 10s |
| B2 | BB Frontal Raise | 4 | 12 | 3010 | 10s |
| B3 | Cable Reverse Fly | 4 | 12 | 3110 | 120s |
| C1 | Standing Cable Fly | 1 | DROP SET 10/10/10 | 3110 |
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | BB Back Squat | 4 | 12 | 3110 | 10s |
| A2 | BB Walking (Long Range) Lunge | 4 | 20 | 2020 | 10s |
| A3 | Neutral Stance Leg Press | 4 | 20 | 3010 | 120s |
| B1 | Eccentric Nordics | 4 | 12 | 5010 | 10s |
| B2 | Sissy Squat | 4 | 12 | 3010 | 10s |
| B3 | Leg Extension | 4 | 25 | 2020 | 120s |
| C1 | Seated Calf Raise | 1 | 100 | 2010 | 60s |
| D1 | Seated Calf Press | 1 | 100 | 2010 | 60s |
| Order | Exercise | Sets | Reps | Tempo | Rest |
| A1 | 45 Incline Cable Bicep Curl | 4 | 12 | 3110 | 10s |
| A2 | EZ Bar Lying Extension | 4 | 12 | 3110 | 10s |
| A3 | Standing EZ Bar Curl | 4 | 12 | 3030 | 120s |
| B1 | Flat BB Banded Cali Press | 4 | 12 | 3010 | 10s |
| B2 | DB Preacher Curl | 4 | 12 | 3010 | 10s |
| B3 | Duel Rope Extension | 4 | 12 | 3110 | 120s |
| C1 | Crucifix Cable Curl (fixed elbow position) | 1 | DROP SET 10/10/10 | 3110 |
