Should You Lift Less Heavy As You Age?

You love hitting the weight room. You enjoy breaking personal records and seeing how much you can lift. If you’re wondering how sustainable that is as you age, here’s the good news: You can — and should — keep lifting weights as you get older. “On average, people lose 3-5% of their muscle mass per decade after 30. Weightlifting is an excellent way to maintain muscle mass, prevent functional decline, and control body fat,” says Dave Candy, Doctor of Physical Therapy and owner of More 4 Life. “Lifting weights isn't just about bulking up or looking good in the mirror; it's about building strength, resilience, and longevity. As we age, maintaining muscle mass becomes increasingly important for overall health and functional independence,” adds Muhammad Mustafa, fitness expert and community lead at SQUATWOLF. “Weightlifting isn't just for the young; it's for anyone looking to defy the odds and live life to the fullest, regardless of age.” RELATED: How to Get Fit in Your 40s and Beyond But the question is, how heavy can you go? You may be noticing new aches and pains or wondering whether it’s safe to keep deadlifting twice your bodyweight over time. There are a few things to consider if you want to stay injury-free for years to come. Should You Lift Less Heavy As You Age? Candy, a former competitive bodybuilder who is now 40 and still squats over 500 pounds, says that the amount of weight you can lift as you age depends on what your normal was in your younger years as well as your current fitness level. “If you're a powerlifter or competitive weightlifter, there will come a time when your spine, joints, and tendons can no longer tolerate super-physiologic loads (two to three times your body weight).” In other words, it might be wise to ease up on the crazy loads if you were pushing yourself to athlete levels in your 20s. However, If you’re moderately active and have always been, Candy says that you can likely continue lifting similar loads. And, if you’re sedentary, it’s a good idea to start picking up dumbbells to counteract the effects of aging. Keep in mind that “heavy” is relative — one person’s one-rep max is someone else’s 8-12 range. “The idea that you should lift less heavily as you age is a common misconception,” says Mustafa. “However, it's essential to listen to your body and adjust your training intensity and volume accordingly. It's not about lifting the heaviest weight; it's about lifting the right weight for you, focusing on proper form, and gradually progressing over time.” Tips for Lifting Heavy As You Get Older Proper form is always important, but it’s arguably even more crucial as you age. Also, as you get older, you won’t be able to get away with skipping your warm-up and cool-down — and you’ll probably want to start adding mobility exercises into your routine if you’re not already prioritizing that. “Prioritize proper warm-ups and mobility exercises to prepare your body for the demands of heavy lifting. Incorporate strength training alongside flexibility and mobility work to maintain a balanced approach to fitness,” recommends Mustafa. Rest and recovery are also key — and your body’s needs change on that front when you get older. “While you may not need to lift lighter it may take your body more time to recover between intense workouts than it used to,” says Candy. “Additionally, getting a minimum of seven hours of sleep per night is important for recovering physically as well as mentally.” Your diet also matters. “One important aspect is making sure that you're getting enough protein. The American College of Sports Medicine recommends that people who lift weights regularly eat 1.2 - 1.7 grams of protein per kilogram bodyweight (0.5 to 0.8 grams per pound bodyweight) per day,” adds Candy. Worried about your risk of injury? According to Prevention, the most common exercise-related injuries after 40 include low back pain, knee problems, rotator cuff injuries (your shoulder joint), hamstring tears, and plantar fasciitis (pain in your heel and the bottom of your foot). Some of these injuries are caused by a lack of activity, like sitting down for extended periods of time, while others are caused by repetitive movements or overloading the joints. Muscle tightness can also be the culprit. To avoid these unfortunate incidents, it’s important to follow the tips above diligently. You may want to invest in a personal trainer to keep optimizing your form — a slight overextension of your back, for instance, can end up causing issues down the road. An expert can also help you build a well-rounded program that includes flexibility and mobility work while considering optimal amounts of rest and training. Finally, don’t overtrain or overdo it by lifting too heavy, too soon or working out too often without enough rest. You can absolutely keep challenging yourself at the gym at any age, but slow and steady wins the race. You Might Also Dig: How to Get Bigger QuadsTop 10 Aging Myths10 Best Exercises for Bigger Biceps