Plyometrics For Strength And Speed Gains At 40+
Build more body power and reduce your risk of injury with this double-win workout.
Plyometrics can build new msucle fast for over 40s.
THE BRIEF
Time to read: 2 minutes 10 seconds
Time to action: 10 minutes
Mantra: 10 rules to feel the fastest changes in your body’s performance
Main message: Explosive exercises build power like no other
Stat: 20 years of age-related muscle loss that can be recovered or reversed within the first 2 months of a strength training programme
There are so many exercises which, at age 40+, are sold as off-limits. But at FORM, we are not big fans of the premature ageing idea. Truth be told, we are actively opposed to it.
So true to our editorial remit, here’s why – contrary to what you may have previously read – we positively encourage you to embrace the explosive jumping exercises that are plyometrics.
The science behind it is simple: it helps muscles achieve more strength in less time, which is a fitness philosophy not bound by age. Plyometrics is an excellent and safe fitness choice for older guys. It’s better than resistance training for improving power, jump and stair climbing performance. Of course, we are not blind to the impact that repeated and rapid jumping, bounding, and hopping movements can have on your joints, so here is the best of both worlds: 3 small changes you can make to ensure your 40+ body will benefit from the best fitness has to offer for years to come.
Change 1: Turn down the volume
More is not better where plyometrics are concerned. The recommendation to stick to is a rotation of 3 weeks on and 1 week off, exercising 1-2 times per week.
After that, as with all exercises at any age, it’s time to mix it up and add some new bits. But the good news is your body will cope, and the new aching is muscle growth. You are welcome.
Change 2: Go, on the rebound
Rebounding exercises (key to plyometrics) can protect joints from chronic fatigue as it activates the pituitary gland, which synthesises, secretes, and stores your hormones.
There are also benefits at the cellular level when using a fitness trampoline. Use it as an integral part of your standard workout and it will help strengthen your body.
Change 3: Embrace the bounce
Start with box jumps on a fitness trampoline, as the impact on your joints is heavily cushioned. The jump-and-push helps develop explosive power.
Next, move into single-legged hops to build leg (and core) stability, followed by the plank-to-push-up lock for shoulder, upper body and core strength.
It’s a super simple workout that covers your major muscle groups, strengthens the core and delivers more power, more quickly.
Being 40+ is not a barrier to your body’s performance – that’s just the 90s talking, wanting its misconceptions back.
PT WOLF
PT Wolf is a personal trainer who tries and tests every programme we put together. A celebrity trainer, Wolf has been a fitness journalist, practising what he preaches for over 20 years. Now into his 40s, Wolf has added muscle to his frame in every decade of his life and has an annoyingly healthy body fat percentage. He tries it before he says it, but even more importantly, he lives it every day.
