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In Part 1, we explored why strength training becomes increasingly valuable as we age.

Now, let's dive into the practical aspects of creating a sustainable, effective strength program that evolves with your changing body and helps you maintain independence and vitality for decades to come.

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Strength Training as You Age – Adapting Workouts for Longevity (Part 2)

• Article Explained Simple: How Coffee Affects Your Performance

• Top 3 Foods to Boost Your Memory and Focus

• Healthy Veal Parm Recipe

Strength Training as You Age – Adapting Workouts for Longevity (Part 2)

Creating an effective strength training program as you age isn't just about doing gentler versions of what younger people do. It's about being smarter, more strategic, and focusing on what matters most for long-term health and functionality. Let's explore how to build a program that evolves with you through different decades of life.

The foundation of any good strength program after 40 is exercise selection that maximises benefits while minimising risk. While there are no exercises that are absolutely off-limits based solely on age, certain movements deserve priority because they deliver the greatest functional benefits with manageable risk.

Compound movements remain the cornerstone of effective training at any age. Squats, deadlifts, rows, presses, and pulls should form the backbone of your program. However, the specific variations you choose become increasingly important with age.

For lower body training, the traditional barbell back squat might be replaced with goblet squats, front squats, or split squats, all of which place less compressive force on the spine while still effectively training the legs. Similarly, conventional deadlifts might be swapped for trap bar deadlifts or Romanian deadlifts, which maintain most of the benefits with reduced risk to the lower back.

Upper body training should emphasise a balance between pushing and pulling movements to maintain shoulder health. Incline bench presses often become more comfortable than flat bench as we age, and using dumbbells instead of a barbell allows for a more natural range of motion. For pulling exercises, supported rows and carefully executed pull-ups or lat pulldowns are excellent options.

The ideal workout structure changes as we age as well. While younger lifters might benefit from body-part splits (chest day, back day, etc.), older adults typically do better with full-body or upper/lower split routines that allow more recovery time between training the same muscle groups.

A well-designed full-body routine might include:

• A lower body push (squat variation)

• A lower body pull (deadlift variation)

• An upper body push (press variation)

• An upper body pull (row variation)

• A core exercise

• 1-2 accessory exercises for smaller muscle groups

This template can be performed 2-3 times per week with at least one day of rest between sessions. Each workout should take 45-60 minutes, focusing on quality of movement rather than sheer volume of work.

For those who prefer more frequent training, an upper/lower split works well:

• Day 1: Upper body

• Day 2: Lower body

• Day 3: Rest

• Day 4: Upper body

• Day 5: Lower body

• Days 6-7: Rest

Training intensity requires a thoughtful approach as we age. While maximum effort lifts (1-3 rep range) can still be part of your program if you're experienced and have no existing injuries, most of your work should be in the moderate intensity range (6-12 reps) with excellent form.

The concept of "reps in reserve" becomes valuable here, stopping each set when you still have 1-2 good repetitions left in the tank, rather than pushing to complete failure. This approach reduces injury risk and excessive stress on joints while still providing adequate stimulus for strength and muscle maintenance.

Recovery needs increase with age, but this doesn't necessarily mean training less frequently. Rather, it means being more strategic about program design. Alternating between higher and lower intensity days can allow for more frequent training while still giving your body adequate recovery time.

For example, a Monday workout might focus on heavier compound movements, while Wednesday emphasises lighter, higher-rep work or even technique practice with very light weights. Friday could return to moderate intensity with different exercise variations than Monday.

As you move into your 50s and beyond, periodisation becomes increasingly important. This involves systematically varying training variables (intensity, volume, exercise selection) over time to allow for proper recovery while still making progress.

A simple approach to periodisation might involve three-week blocks:

• Week 1: Moderate intensity, moderate volume

• Week 2: Higher intensity, moderate volume

• Week 3: Lower intensity, higher volume

• Repeat cycle

This undulating approach prevents overtraining while still providing varied stimuli to promote adaptation.

Mobility work becomes non-negotiable with age. Rather than treating it as a separate activity, incorporate mobility drills directly into your warm-up and between sets of strength exercises. For example, between sets of squats, perform hip mobility work. Between sets of overhead presses, do shoulder mobility exercises.

This integrated approach ensures you actually complete the mobility work and helps maintain joint health throughout your training session. Aim to address all major joints through a combination of dynamic mobility exercises and static stretching, with emphasis on areas where you personally have limitations.

Core training deserves special attention as we age. A strong, stable core protects the spine and improves performance in all other exercises. Focus on exercises that build anti-rotation and anti-extension strength, such as planks, pallof presses, and bird dogs, rather than high-rep crunches or sit-ups that can stress the spine.

Equipment selection can significantly impact the sustainability of your training. While free weights remain valuable, don't hesitate to incorporate machines, cables, and resistance bands when appropriate. Cable machines, in particular, provide consistent tension throughout a movement and often allow for more joint-friendly angles than free weights.

Tracking progress becomes more nuanced with age. Rather than focusing solely on increasing weight lifted, track a broader range of metrics:

• Quality of movement

• Range of motion

• Recovery time needed

• Energy levels during and after workouts

• Sleep quality

• Daily functionality and pain levels

These indicators provide a more complete picture of how your training is affecting your overall health and quality of life.

Training for longevity also means including specific movements that address common age-related issues. For example, regularly incorporating exercises that require single-leg balance can reduce fall risk. Including regular grip strength work helps maintain independence in daily activities like opening jars or carrying groceries.

As you enter your 60s and beyond, maintaining muscle mass becomes increasingly important. Some research suggests that older adults benefit from slightly higher protein intake (1.2-2.0g per kg of body weight daily) and possibly more frequent protein feedings throughout the day to maximise muscle protein synthesis.

Consider including "everyday functional movements" in your routine, exercises that directly mimic activities you want to maintain independence in. These might include:

• Getting up from the floor without using hands

• Step-ups to simulate climbing stairs

• Carries to maintain grip strength and walking ability

• Reaching and rotation movements for daily activities

For those with existing conditions like arthritis or osteoporosis, working with healthcare professionals to design an appropriate program becomes essential.

The goal of strength training as you age isn't to set world records or achieve a specific physique.

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Top 3 Foods to Boost Your Memory and Focus

These evidence-backed foods can significantly improve cognitive function when consumed regularly:

1. Fatty fish (salmon, mackerel, sardines)

   1. High in omega-3 fatty acids, particularly DHA, which makes up 40% of the polyunsaturated fatty acids in your brain.

   2. Regular consumption has been linked to a 12-13% larger hippocampus, the brain region responsible for memory formation and recall.

   3. The anti-inflammatory properties of omega-3s protect brain cells from damage and support the formation of new neural connections.

   4. For optimal benefits, aim for 2-3 servings weekly, with each serving being about 4 ounces (the size of a deck of cards).

   5. Plant-based alternatives include algal oil supplements or a combination of walnuts, chia seeds, and flaxseeds to obtain similar omega-3 benefits.
      
      

2. Blueberries and dark berries

   1. Rich in anthocyanins and other flavonoids that accumulate in brain regions responsible for learning and memory.

   2. Studies show that people who consume a cup of blueberries daily show improved memory recall and cognitive processing speed after just 12 weeks.

   3. The antioxidant compounds in berries cross the blood-brain barrier and directly combat oxidative stress and inflammation in brain tissue.

   4. For maximum benefit, consume fresh or frozen berries daily, either alone as a snack or added to yoghurt, oatmeal, or smoothies.

   5. Other dark berries like blackberries and açai berries provide similar benefits and can be rotated for variety.
      
      

3. Dark leafy greens (spinach, kale, arugula)

   1. Packed with brain-protective compounds including vitamin K, lutein, folate, and beta carotene, which slow cognitive decline.

   2. One landmark study found that people who ate one serving of leafy greens daily had cognitive abilities comparable to people 11 years younger than those who rarely consumed these vegetables.

   3. The high concentration of folate supports neurotransmitter function and helps maintain healthy homocysteine levels, which are linked to cognitive health.

   4. Aim for at least one 2-cup serving daily, either raw in salads or lightly cooked to preserve nutrients while improving absorption.

   5. Adding a small amount of healthy fat (olive oil, avocado) to your greens enhances the absorption of fat-soluble nutrients that benefit brain health.

Healthy Veal Parm Recipe (makes 4 servings)

This lightened-up version of the Italian-American classic delivers all the flavour with significantly less fat and calories than the restaurant version.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 390 kcal

• Protein: 35 g

• Carbohydrates: 28 g

• Sugars: 7 g

• Fat: 15 g

The Ingredients

• 1 pound (450g) veal cutlets, pounded thin

• 1/4 cup whole wheat flour

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

• 2 large eggs, beaten

• 1 tablespoon water

• 1 cup whole wheat panko breadcrumbs

• 1/4 cup grated Parmesan cheese, divided

• 1 tablespoon Italian seasoning

• 2 tablespoons olive oil

• 2 cups marinara sauce (homemade or low-sodium jarred)

• 3/4 cup part-skim mozzarella cheese, shredded

• Fresh basil leaves for garnish

• Optional side: 2 cups arugula tossed with lemon juice and 1 teaspoon olive oil

Instructions

• Preheat the oven to 425°F (220°C) and lightly coat a baking sheet with cooking spray.

• Set up a breading station with three shallow dishes: In the first, combine flour, salt, and pepper. In the second, beat eggs with water. In the third, mix panko breadcrumbs with 2 tablespoons of Parmesan cheese and Italian seasoning.

• Pat the veal cutlets dry with paper towels. Dredge each cutlet in the flour mixture, shaking off excess, then dip in the egg mixture, and finally coat with the breadcrumb mixture, pressing gently to adhere.

• Heat 1 tablespoon olive oil in a large non-stick skillet over medium-high heat. Working in batches if necessary, cook half the veal cutlets until golden brown, about 2-3 minutes per side. Add the remaining tablespoon of oil for the second batch if needed.

• Transfer the browned cutlets to the prepared baking sheet. Spoon about 1/4 cup marinara sauce over each cutlet, then sprinkle with mozzarella cheese and the remaining Parmesan.

• Bake in the preheated oven until the cheese is melted and bubbly, about 10-12 minutes.

• While the veal bakes, warm the remaining marinara sauce in a small saucepan over low heat.

• Serve each cutlet with additional warm marinara sauce on the side or underneath, garnished with fresh basil leaves. If desired, serve with the arugula salad for a complete meal.

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