As you grow older, your body experiences many natural changes. Some of them can be more difficult to accept than others, like the loss of lean muscle mass and a slower metabolism. After you hit 30, you lose anywhere from 3% to 8% of muscle mass every 10 years, which is known as sarcopenia. This makes your metabolism move slower, so it’s crucial to stay as active as possible as the years go by. We’re here to help and rounded up a turbo-charged workout routine for a faster metabolism after 40.
Strength training and lifting weights are necessary to include in your training. Lifting weights specifically helps build and maintain muscle and raises your metabolism. The bulk of your exercises should consist of compound movements that activate more muscle groups, challenge you, and burn more calories than your typical cardio.
So if you’re seeking a faster metabolism after 40, you’ve certainly come to the right place. Check out this turbo-charged routine below, and next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
For this first exercise, you’re going to stand in front of the kettlebell with your feet outside of the weight. Push your hips back, and squat down low enough to grab the kettlebell. Make sure your shoulders are in line with the handle and your torso is straight. Keep your core tight and shoulders down, and pick up the kettlebell by pushing through your heels and hips. Stand up tall, and flex your glutes at the top. Reverse the motion to put the weight down before performing another rep. Complete 3 sets of 10 reps.
Set up for this next move by placing the pair of dumbbells in front of you, and position your feet on top of a stable surface. Keep your core tight, hips high, and chest tall, and use your control to lower your body, coming down until your chest is an inch or two above the ground. Then, push yourself back up, flexing your upper pecs and triceps to finish. Complete 3 sets of 10 to 15 reps.
Start off by gripping the lat pulldown bar with your palms facing away from you, just outside your shoulders. Lean back just slightly, and pull the bar down toward your sternum with your elbows, squeezing your lats at the very bottom of the movement. Resist on the way up, maintaining tension in your lats. Get a good stretch at the very top of the movement by letting your shoulder blades come up before performing another rep. Complete 3 sets of 10 to 12 reps.
Start your Dumbbell Step-Ups by grabbing a set of dumbbells and placing your foot on a bench or sturdy surface. Make sure your chest remains tall and your core tight as you lean into the heel of your front leg and push off of it to step up. Flex your quad and glute at the top of the movement, then lower yourself under control before performing another rep. Complete 3 sets of 10 reps on one leg before switching over to the other.
For this final exercise, position your body on the back extension machine with your thighs on the pad and ankle against the bottom part. Push your hips back, and lower yourself as if you’re doing a hinge. Get a good hamstring stretch at the bottom, then come back up, squeeze your glutes to finish. Complete 3 sets of 15 to 20 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more