When I started creeping up on the age of 40, I remember thinking:
“I’ll keep training just as hard. I won’t let age be an excuse!”
What I didn’t realize was that while age is definitely NOT an excuse.. it IS also a reality 🙂
Your body DOES change around the age of 40:
- Recovery is slower
- Injuries are harder to heal
- You naturally lose muscle mass with each passing year
- Hormone levels change
… and it turns out that going heavy and hard on the workouts all the time can actually make it MORE DIFFICULT to build strength!
That’s why I recommend you try Time-Volume training. It allows you gain muscle and strength, while taking it easy on your joints, and without having to lift heavy weights.
Today’s 7.5-minute “Time-Volume” KB Squat Challenge will give you a little taste – also be sure to check out the full Time-Volume program HERE.
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NOTE: Do NOT go to failure on any of your reps. The idea is to manage fatigue so that you can maximize training volume.
7.5-minute “Time-Volume” KB Squat Challenge
- Start by doing a set of 3 reps.
- Stop and rest 10 seconds.
- Do another set of 3 reps.
- Stop and rest 10 seconds.
- Keep going, using 3 rep sets and 10 seconds rest until you can’t get 3 reps anymore.
NOTE: You’ll need to pick the right weight – not too light, not too heavy – to get the proper benefit.
- When you hit this point, begin taking 20 SECONDS rest in between your 3 rep sets.
- Keep going using 3 rep sets and 20 seconds rest until you again can’t get 3 reps anymore.
- Then take 30 SECONDS rest in between your 3 rep sets.
- If you have to increase again, go to 40 seconds, and so on.
- Keep going in this fashion until your 7.5 minutes are up.
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Time-volume training is a great way to add strength and muscle, while taking it easy on your joints – because you don’t have to go as heavy to get the same effect. Check out the full course HERE for a complete program that gives you a complete workout plan and framework for working your entire body in this same fashion.
-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net