Warm Up
Dumbbell complex warm-up #3
3x
Single leg deadlifts
Alt press
Alt bent over row
Reverse lunge + rotation
Windmill (3 on each side)
TGU (3 on each side)
Partner WOD
5 rounds AFAP in a ping-pong fashion:
3 reps, devils press + thruster
3 reps, squat clean
6 reps, shoulder to overhead
Warm Up
Body weight warm-up #2
3 rounds of:
10 mountain climbers
10 super rocks or superman
10 flutter kicks
10 tucks
10 explosive reverse lunges
10 lateral lunges
10 ring rows/ TRX/ sheet/ bands
WOD
🎰🃏💰 Casino Royale 💰🃏🎰
Buy in:
6 minutes of:
7 burpees
14 banded straight-arm pull-downs
*2-minute rest period
Game:
6 minutes of:
50 single unders
20 face pulls
*2-minute rest period
Cash-out:
6 minutes of:
10 prisoner step ups
7 mountain climber squat jump
*2-minute rest period
Bonus
6 minutes of:
50 single unders
12 hollow rocks
Warm-up
Body weight warm-up #3
3x 10 reps
Jump lunges
Push-ups + toe taps
Single leg bridge
Multi-direction leg swings
Pull-ups/ Ring/TRX/ sheet rows
Dips (rings/ box/bench/chair)
WOD
4 rounds of:
20 SB step ups 18 or 20-inch box
20 bicycles
20 Russian twists
20 SB shoulder to overhead
Warm-up
Band warm-up #2
3 x 10 reps
Seated band rows
Banded lunge with rotation (R/L)
Banded thrusters
Dynamic walk
Bicycles
Banded diagonal wood chops (anchor to one foot and rotate up and away)
Walking lunge with Sampson
WOD
Complete the following in a ping-pong fashion:
6x 5 pull-ups / 5 SB squat cleans
4x 7 push-ups / 7 KBS
2x 10 squat jumps / 10 SB bent over rows
As we age, maintaining and building muscle becomes essential to sustaining strength, mobility, and overall health. For those over 40, prioritizing muscle growth can be transformative—not only for appearance but also for enhancing quality of life and longevity. Below, we explore insights from leading scientists on the benefits of building muscle after 40, practical experiences from Coach Ray Traitz, and how you can integrate this approach into your daily routine.
Muscle mass naturally declines with age, a process known as sarcopenia, but studies show this loss can be slowed or even reversed through consistent strength training. Research indicates that building muscle after 40 provides numerous benefits, from improved metabolic health to reduced risk of age-related diseases. Here are the insights of three prominent scientists working at the intersection of muscle health and aging.
Dr. Roger Fielding’s work focuses on the role of muscle in functional independence and health during aging.
Improves Mobility and Reduces Fall Risk: Building and retaining muscle helps improve balance and coordination, lowering the risk of falls, which are a significant health concern in older adults.
Increases Metabolic Rate: Muscle is metabolically active, meaning that more muscle mass can help support a healthy metabolism and prevent age-related metabolic slowdown.
Supports Joint Health: Strong muscles protect joints, reducing strain and promoting longevity by lessening the impact of age-related joint issues.
Case Study: In a study led by Dr. Fielding, participants over 50 engaged in a 12-week resistance training program. Results showed a significant reduction in fall risk and improvements in mobility, suggesting that strength training has a profound impact on maintaining independence and longevity.
Dr. Stuart Phillips has done extensive research on the role of protein intake and resistance training in maintaining muscle health, especially in older adults.
Enhances Insulin Sensitivity: Increased muscle mass helps the body regulate blood sugar more effectively, which is crucial for long-term metabolic health and longevity.
Prevents Muscle Wasting: Dr. Phillips’s research shows that protein intake combined with strength training can prevent muscle loss, especially in middle-aged adults.
Boosts Physical Endurance: Muscle growth contributes to overall physical endurance, enabling older adults to stay active, which is linked to a longer, healthier life.
Case Study: In one of Dr. Phillips’s studies, middle-aged participants who increased protein intake and engaged in strength training showed higher muscle retention, improved insulin sensitivity, and increased physical stamina, highlighting the link between muscle health and metabolic longevity.
Dr. Valter Longo’s research delves into how lifestyle interventions, including exercise, impact aging and longevity.
Supports Cardiovascular Health: Strength training can help manage blood pressure and improve circulation, key components for a healthy heart.
Reduces Inflammatory Markers: Increased muscle mass is associated with lower systemic inflammation, which is linked to many age-related conditions.
Promotes Healthy Body Composition: Lean muscle growth contributes to a better balance of muscle and fat, reducing the risk of obesity-related diseases and extending lifespan.
Case Study: Dr. Longo’s studies on resistance training in older adults reveal that participants saw decreases in inflammatory markers and improvements in body composition, underscoring the protective effect of muscle on overall health and longevity.
With over two decades of experience, Coach Ray Traitz has dedicated himself to helping clients of all ages build muscle and achieve their health goals. For those over 40, he emphasizes a balanced approach to strength training and nutrition, incorporating essential practices like progressive resistance, optimal protein intake, and recovery techniques. His clients report:
Increased Energy and Stamina: Regular strength training has led to improvements in daily energy levels, enabling them to stay active longer.
Enhanced Muscle Tone and Strength: Many clients over 40 find that they regain muscle tone and strength they thought were gone for good.
Improved Joint Function: Coach Traitz’s programs are tailored to protect joints, particularly important for older clients looking to stay fit without injury.
Coach Traitz continually experiments with new techniques and adjustments, customizing each program to his clients' unique needs, whether they're focused on strength, endurance, or mobility. He also emphasizes sustainable progress, allowing clients to build muscle safely and effectively at any age.
If you’re over 40 and ready to explore the benefits of muscle building for enhanced health, longevity, and well-being, Coach Ray Traitz can provide the expertise and support you need. From tailored workout plans to personalized nutrition strategies, Coach Traitz’s experience and commitment to his clients’ success make him an excellent choice for those serious about building and maintaining muscle as they age.
To start your journey to better muscle health and longevity, reach out to Coach Ray Traitz at amrapfitness@hotmail.com. Whether you’re new to exercise or an experienced athlete, his individualized coaching will help you achieve and sustain results, empowering you to live a stronger, healthier life after 40.