Progression & Intensity: 2 Requirements to Get Ripped in Midlife
“Clark, how long do you workout? You must spend hours in the gym.”
This is probably the most common question and comment I get, and most people think I’m lying when I answer…
20 minutes. That’s it.
I strength train for about 20 minutes. After that, I’ll do some cardio for about 30 minutes, and I’m out in under an hour.
While I used to spend hours in the gym, the only time you’ll catch me there for over an hour these days is because I’m hanging out with my buddies socializing. Otherwise, I’m in and out.
So if you think you have to spend hours in the gym to be fit in your 50s, or 60s, you’ve been misinformed.
And if you’ve been doing the same 3 sets of 12 for the last 20 years, and you think it’s your age holding you back…it isn’t.
It's not your age; it's those 3 sets of 12 that are keeping you from achieving your fitness goals. It's time to shake things up, my friends!
As we journey through the marvelous phase of midlife, there are two critical factors that we must embrace to achieve the results we desire:
#1: Progression…and
#2: Intensity
Let's break down these two "musts" and see how you can incorporate them into your workouts to unlock the true potential of your fitness journey.
Must #1: Progression
Progression is the key to any successful fitness regimen, no matter your age. If you're still doing the same old routine you did two decades ago, you're essentially spinning your wheels.
To break free from this plateau, you must introduce new challenges to your workouts. Here's how to do it:
A. Increase Repetitions
One way to add progression to your workouts is by increasing the number of repetitions. If you've been doing 3 sets of 12 for years, try bumping it up to 15 or 20 reps per set.
This increased volume will shock your muscles and stimulate growth.
B. Lift Heavier Weights
Another powerful way to progress is by lifting heavier weights. Gradually increase the load you're lifting, but make sure to maintain proper form.
Pushing your limits will force your muscles to adapt and get stronger.
C. Enhance Range of Motion
Improving your range of motion during exercises is another fantastic way to introduce progression.
This can help you target your muscles more effectively and reduce the risk of injury. For instance, if you're doing squats, try to go deeper with each repetition.
Must #2: Intensity
Intensity is the secret sauce that turns a lackluster workout into a game-changer. To maximize your midlife fitness results, you need to crank up the intensity in your workouts. Here's how:
A. Reduce Rest Time
One way to boost intensity is by reducing rest periods between sets. Instead of taking a leisurely break, keep your heart rate up by minimizing rest time.
This approach will not only make your workouts more challenging but also help you burn more calories.
B. Embrace Circuit Training
One way to boost intensity is by reducing rest periods between sets. Instead of taking a leisurely break, keep your heart rate up by minimizing rest time.
This approach will not only make your workouts more challenging but also help you burn more calories.
C. Incorporate High-Intensity Interval Training (HIIT)
High-Intensity Interval Training is a game-changer for people in midlife. It involves short bursts of intense exercise followed by brief recovery periods.
HIIT workouts are efficient and incredibly effective for both burning fat and building lean muscle.
Now, the big question is, which approach will YOU take to change up your workouts to achieve better results in midlife?
Remember, age is just a number, and it should never hold you back from achieving your fitness goals. It's all about pushing your limits, challenging yourself, and embracing change.
So, my friends, get out there and break free from the 3x12 rut. It's time to unleash the power of midlife fitness by embracing progression and intensity.
Your best years are still ahead of you, and your body is capable of incredible things if you're willing to change it up, try new things, and push the boundaries.
It’s time to make your midlife years the most exciting and rewarding chapter of your fitness story.
LET’S GO!!
Adding progression and intensity to your workouts is one way to speed up your results. Here’s another one…
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Check them out here. They just might be the missing piece in your health and fitness routine!
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*The statements on this site have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure or prevent any disease. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.