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  • Writer's pictureSteve Squassoni

"Why Tension Training is Essential for Strength and Mobility After 40"

Updated: Jun 6

There are several benefits for people over 40 to focus on using tension when exercising, particularly when it comes to strength training. Here are some of the key benefits:

Improve Strength and Mobility in a FUN way

Increased Muscle Growth: As we age, we naturally experience a decrease in muscle mass and strength, known as sarcopenia. Focusing on mechanical tension, which creates a challenge to your muscles, is a well-regarded way to stimulate muscle growth and counteract sarcopenia .

Improved Bone Density: Bone density also tends to decline with age, increasing the risk of osteoporosis. Strength training with a focus on tension can help to improve bone mineral density and reduce the risk of fractures.

Enhanced Strength and Power: Even if you're not looking to bulk up, building strength is important for overall fitness and functional movement. Focusing on tension during exercise will help you develop greater strength and power, which can make everyday activities easier and help you maintain independence as you age.

Reduced Risk of Injury: Stronger muscles and bones help to protect your joints from injury. By focusing on tension and proper form during exercise, you can help to improve your stability and coordination, which can further reduce your risk of getting hurt.

Here are some tips for incorporating tension into your workouts over 40:

Use weights that challenge you: You should be using a weight that makes it difficult to complete the last few repetitions of a set with good form.

Slow down your movements: Focus on controlling the weight throughout the entire range of motion, both on the lifting (concentric) and lowering (eccentric) phases of the exercise.

Squeeze your muscles: Really focus on contracting the target muscles during each repetition.

Maintain proper form: It's more important to use proper form than to lift heavier weights. If you can't maintain good form, reduce the weight.

Listen to your body: Don't push yourself too hard, especially when you're first starting out. Take rest days when you need them and be sure to listen to your body for any signs of pain.

If you're over 40 and new to exercise, it's always a good idea to talk to your doctor before starting a new workout routine. They can help you create a safe and effective plan that's right for you.

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