As I crept 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 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.

#

NOTE: Make sure not to go to failure on any of your reps. The goal 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.

Rest for 10 seconds.

Do another set of 3 reps.

Rest for 10 seconds.

Keep going, using 3 rep sets and 10 seconds rest, until you can’t do 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 reach this point, begin taking 20 SECONDS rest between your 3 rep sets.

Keep going using 3 rep sets and 20 seconds rest until you can’t do 3 reps anymore.

Then take 30 SECONDS rest between your 3 rep sets.

If you have to increase again, go to 40 seconds, and so on.

Continue in this fashion until your 7.5 minutes are up.

#

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