Quick Workouts for Strong Muscles After 40, Says Fitness Expert
For adults over 40, maintaining muscle strength and mobility doesn’t have to mean spending hours in the gym. According to Carl Daikeler, a fitness expert from Los Angeles, just 10 minutes of focused resistance training each day can help keep muscles active and support long-term function.
Daikeler, 63, is the founder of BODi, a fitness brand once known as Beachbody. He believes in a practical approach to staying healthy without the need to completely change one’s lifestyle. “I don’t enjoy eating healthy or working out,” Daikeler shared during the Strong New York conference. “I’m always looking for ways to stay fit without turning myself into a fitness fanatic, because that’s just not me.”
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He emphasizes that for people who want to stay in shape, short but effective workouts at home can work wonders. “Ten minutes a day can help you build and keep muscle,” he says, recommending a “minimum effective dose” of exercise instead of hours at the gym.
Federal guidelines recommend adults perform muscle-strengthening exercises for all major muscle groups at least twice a week, along with regular aerobic activities. Rather than doing a full-body workout daily, Daikeler advises focusing on different muscle groups throughout the week, such as chest one day, upper body the next, and legs after that. “If you do it regularly, you’ll see your strength and muscle tone improve,” he adds.
Balance is Key
Daikeler points out the importance of balancing strength training and cardiovascular exercises. He explains, “Think of your body like a furnace. Muscle is the fuel, and cardio is what keeps it burning.” Striking a balance between the two is vital for overall fitness.
For those looking for weight loss, Daikeler suggests extending daily workouts to 20 or 30 minutes, combining both strength and cardio exercises. He also highlights that this approach can be particularly beneficial for people taking certain medications, like GLP-1, who are focused on maintaining muscle while losing weight.
A Shift in Focus
As individuals age, Daikeler believes the goal of physical activity should shift from looking good to being functional. He reflects on his experiences visiting his father at an assisted living facility, where he noticed many residents struggled with basic movements. “This isn’t just about looking fit anymore,” he states. “It’s essential to be able to walk and interact comfortably well into old age.”
He emphasizes that developing healthy exercise habits may come with some discomfort at first, but the long-term benefits are worth it. “If you can endure a little discomfort each day, the rest of your day will feel great,” he comments. His advice is to consistently include resistance training, cardio, and flexibility exercises in a daily routine, ensuring better mobility and independence as we age.
By following a simple yet effective plan, staying healthy and strong after 40 can be achievable for everyone.
