Fitness Training & Programming over 40 

How to program your workouts throughout the week & why we train with strength separate from HIIT style classes

With so many people getting back into a fitness routine this Spring, it’s a good time for a reminder- I needed it too as I fell into this category and many of you aren’t going to probably like what I have to say:) But I have been asked a lot why are you adding so many Semi-Private personal training session and not as many classes…Read below to understand the method to the madness!

“Working out” is what people do in bootcamps, large-group fitness classes, or programs based on “theory” (instead of science). This often looks like a bunch of random exercises thrown together for easy group consumption (as opposed to individual customization). And people who do this think they’re getting a great workout because it makes them sweaty and exhausted especially at first....but this is about programming for people especially women over 40.

Trust me I know I use to run these type of classes and still do but not as my main offering as I got away from my strength training roots and started to conform BUT there is not a true progressive overload which you need to build muscle- AKA lose fat for those that think they will get bulky. Sure you may lose some weight the first month or two because you're moving and that is awesome so I won't ever say not to do those things but is it the best way to

Beware. After the last few years we (including me) fell into it but recently I went back to the science and not the marketing/franchise style themes…Since going through my nutrition education the past years and after talking with one of my long time friends and strength coaches which set me straight- NOW here me out….some of you might not like what I say or might be as fooled as i was…I knew all of this but started to conform to what I “thought’ people wanted not what they needed- especially after the age of 40!

“Training” means that your program has been purposefully and intentionally designed in advance to ensure that you’re getting stronger and making progress over a specific period of time. It also means that you’re not doing the same “cookie cutter” workout as everyone else. In a small group personal training model like what we just expanded- Tailored Strength, we can have a few clients training at the same time, but performing different exercise variations due to their current fitness or skill level, relative strength, or stability/mobility related factors.

We never rely on how exhausted we are or how much fluid dripping off our skin to know whether we’re making progress. Instead, we track our sets, reps and weights on our primary lifts, so there’s no gray area or guesswork.

We’re either getting stronger, or we’re not. And ladies..this means toning, losing fat, getting leaner..as stronger usually people think bulkier and that’s not what I am talking about here! Plus the more muscle we have the less body fat we have and isn;t that the ultimate goal?

Now don’t get me wrong there is a place and time for group exercise, barre, HIIT, and cardio and you will see results initially because you are moving and burning calories but your metabolism will adapt and do it quickly and you will stop or not even begin to gain muscle which is our best way to “tone”, lose body fat, and get lean while also helping up our BMR (Basil Metabolic rate) which means we get to eat more…

If you like those style of classes for general movement and the fact that they are fun- then great! But to truly build muscle and get stronger AKA lose FAT) you must adhere to a progressive strength training protocol. Many of my clients including myself stick to Semi-Private PT 2-3x a week and then supplement their favorite group class or use it for conditioning and cross training which is awesome. You don’t have to kill yourself every workout to have success and in actuality you can gain muscle faster by lifting heavier and not for time or trying to be as fast as possible.

And this is the safest (and best) way to get stronger. If you’re getting back into a routine this spring, look for something like this … leave the random workouts behind or atleast incorporate more strength training into your workouts while supplementing with the random fun workouts.

Want to learn more?

Watch this video: It's about 40 minutes and goes through everything from progressive overload to programming and how your fitness routine should look....

Principles & Programming for Fitness Training over 40 What are the principles of training and how to programming training for your lifestyle, age, injuries, goals and more