How Many Days a Week Should You Work Out To Maintain Muscle After 40? - Eat This Not That

As individuals age beyond 40, hormonal changes and a decline in metabolism contribute to a natural loss of muscle mass, known as sarcopenia. To combat this decline, wellness expert Karen Ann Canham recommends working out three to four times a week, emphasizing consistency over intensity. This training frequency allows sufficient recovery time, acknowledging that the body's capacity for recovery and neurological responses alter after 40. Incorporating two strength-focused workouts weekly, paired with regular daily movements like walking and mobility work, can also help maintain muscle mass. Canham suggests that a blend of moderate-to-high intensity exercises, particularly compound movements targeting major muscle groups, fosters better overall results in terms of strength, metabolic health, and energy. Additionally, personalizing exercise routines is crucial owing to differences in hormonal responses between men and women, with recommendations for incorporating more restorative practices for women. Essential to this regimen is prioritizing recovery, stretching, and mindful movements to support nervous system adaptation and prevent burnout, thus promoting sustainable fitness as one ages.