How to Train Smart After 40: Adapting Martial Arts for Aging Bodies
8 mins read

How to Train Smart After 40: Adapting Martial Arts for Aging Bodies


Keeping up with your martial arts training in your 40s means evolving with the changes in your body, not going against them. Your body may not be as durable as it once was in your 40s, but you’re also wiser and more patient.

At some point, you may need to change your fighting style to accommodate the effect of aging on your body. It’s about adjusting your style to fit your new strengths.

Martial arts training the smart way in your 40s

Some of the little things you can do to ensure you continue to enjoy the fruits of martial arts training despite what your aging joints may tell you include:

1) Ignore your ego and listen to your body

Prioritize recovery and listen to your body to avoid injury, as overtraining can take a bigger toll than in your 20s.

You could probably do everything during your workout sessions in your 20s without facing any consequences, but things are different in your 40s. Your joints and muscles can’t handle the stress they once could, and it’s crucial to understand your new limits instead of trying to overcome them.

Getting enough rest and spacing of your training sessions so that you have enough time to recover becomes more critical as you age. Ignoring warning signs like unusual pain in the 40s is a fast track to injuries that can keep you from exercising. The smart approach is to know when to take the easy stuff and when to breed it.

2) Work on your mobility and flexibility

https://www.youtube.com/watch?v=yi4hnt0ixdw

The aging process leads to muscles tightening, which makes you more prone to injury if you push yourself too hard. Daily stretching is an effective way to improve your flexibility, which, in turn, improves mobility.

Stretching should also become part of your warm-up routine once you’re in your 40s. Perform dynamic stretches like arm circles, leg swings and jumping jacks to loosen up your muscles and joints before stepping onto the mat. Take the time to perform static stretches after exercise sessions to help refresh your muscles.

It would help if you also considered adding activities like yoga to your training, as it can be a great complement to martial arts training which helps with balance and flexibility.

3) train smarter, not harder

Focus on technique, timing and form rather than pushing full intensity to avoid burnout and injury.

You don’t have to push yourself to your limits during every training session to improve as a martial artist. Training at full intensity all the time in the 40s can lead to physical burnout or injury due to excessive stress on your body.

Instead of training like someone preparing for a title game, focus on quality over quantity. Practice techniques at a slower pace to perfect them, and focus on timing and proper form when punching techniques instead of trying to power them.

4) Don’t forget about strength training

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One of the biggest myths going around is that people 40 and older should spend less time doing strength and conditioning training, but that’s not the right approach.

The reality is that your body operates on a “use it or lose it” basis. Remove strength training from your workout routine and you’ll become weaker and more prone to injury. Strength training doesn’t just strengthen your muscles; It also does the same for your bones.

Losing muscle mass and bone density is normal as you age, but resistance exercises such as lifting weights two to three times a week can help preserve your muscle and bone density.

Focus on compound movements like pull-ups, deadlifts, and bench presses that engage multiple muscle groups. Prioritize performing exercises with impeccable form over lifting heavy weights to avoid straining your tendons or joints. They will also become stronger if you regularly perform strength training exercises.

5) Prioritize recovery

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Young people can recover quickly after a grueling workout, but you can’t do the same in your 40s. Recovery isn’t just about getting some rest; It is an active process that includes the use of tools such as foam rollers, massage, stretching, hot tubs, and ice baths.

Sufficient sleep is equally essential as it is when your body heals from the rigors of training. Aim for seven to nine hours of good quality sleep each night. Take magnesium supplements if you have trouble sleeping well due to post-workout soreness. You can also relax sore muscles before bed by taking a warm bath.

6) Embrace the changes brought on by aging

Embrace your experience and adapt your training to your body’s needs, looking age is no barrier, just like George Foreman’s legendary comeback.

One of the biggest challenges that older martial artists face is the acceptance that their body will not respond to their training as it once did. Luckily for you, you can adapt how you train to minimize the effects aging has on your growth as a martial artist.

You’ve gained a lot of experience as an older martial artist, learned to pace yourself, and built your resilience. Lean into these strengths and accept that adapting your training to accommodate your aging body is not a setback.

If doubt creeps into your mind, remember that martial artists like George Foreman came back in their 40s. Foreman successfully defended the WBU heavyweight title at 48 after becoming the oldest heavyweight champion in boxing history in his 40s.

7) Focus on technique over strength

Once you’re over 40, efficiency and strategy trump brute strength: use your experience to outwit younger training partners with finesse and foresight.

You need to master how to become more efficient on the mat once you are over 40. It doesn’t matter if you train in BJJ, Muay Thai or boxing; Subtlety can overcome strength. Martial arts is a thinking person’s game and your years of experience give you an advantage.

Don’t fall into the trap of always trying to match your training partner’s intensity, especially when they are younger than you. Instead, try to defeat them by using your brain to set traps by thinking several steps ahead.

8) Fuel your body wisely

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Your metabolism slows as you age, making it more vital to consume the right foods. Lean proteins, complex fats and healthy fats should be the majority of your diet as they help maintain muscle mass and ensure you have enough energy to get through your training sessions.

Staying properly hydrated is equally important as it helps keep joints lubricated and reduces muscle cramps.

You are never too old to train in martial arts

Martial arts has no age limit and remember that you are never too old to start anything! Come to one of Evolve’s free classes if you’re thinking about signing up for martial arts classes and our instructors will help you create an age-appropriate training plan tailored to your needs and goals!

Book your free trial lesson with our world champions below!

If you have additional questions about Evolve MMA and the programs we offer, you can reach out to our membership executives at the following locations:

Evolve MMA (Far East Square)
26 China Street
Far East Square #01-01
Singapore 049568
Telephone: (65) 6536 4525

Evolve MMA (Orchard Central)
181 Orchard Rd
#06-01 Orchard Central
Singapore 238896
Telephone: (65) 6536 4556

Evolve MMA (Kinex)
11
#02-52 Kinex
Singapore 437157
Telephone: (65) 6288 2293

Evolve MMA (Star Vista)
1 View Exchange Green
#02-26a The Star Vista
Singapore 138617
Telephone: (65) 6539 9590





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