When reaching the age of 35-40, over muscle training and strength building should be done much differently than when at a younger age. Low reps for muscle groups and splitting between upper and lower body parts may work best. When one gets older the joints in the body react differently and may stress and cause aches much more quickly than when younger. Repetitive use throughout our lives of different joints does wear on these moving parts.
- Body part splits are not especially joint-friendly and may not be the best way for older would-be lifters to start training.
- An upper, lower split is a better way for older lifters to start training, as it is not as repetitive as body part splits.
- Older lifters, starting out, should also decrease their initial reps by about a third, knowing that even so a great deal of strength can be gained.
“I have maintained and built a great amount of strength over the age of forty using nine to twelve sets max per week for major body parts including chest, back, quads, etc.”