Age is not an excuse. Lorenzo Micheli, longevity coach, points the finger at consistency and method even after 60. Here are all the effects
Studies conducted by the National Institutes of Health (NIH) and the American College of Sports Medicine (ACSM) demonstrate that loss of strength, reduction in VO₂max and decline in mobility after age 40 are not inevitable events. They are reversible phenomena. And reversibility increases precisely when starting from scratch, because each new stimulus produces immediate and measurable adaptations. Let’s start from here, with Lorenzo Micheli, longevity coachnot only to reiterate that it is never too late, but to transform this motivational message into an athletic strategy after 40, 50, 60 and beyond. Even for those who have never set foot in the gym.
It’s not when you start, it’s that you start
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The American College of Sports Medicine guidelines show that after the age of 40 the body begins a phase of physiological reduction in muscle mass (sarcopenia) equal to approximately 1% per year, with a loss of strength that can reach 3–5% per year. “But what many don’t know is that this curve changes completely with targeted training. According to experts – explains Lorenzo Micheli – a sedentary adult over 40 can recover levels of strength and cardiovascular capacity comparable to those of a younger and more active individual in 12–16 weeks”. This, according to the expert, happens because:
- the muscles respond to the stimulus regardless of age
- Mitochondria increase activity and efficiency with regular training
- the heart improves pumping and oxygenation capacity (VO₂max)
- even after the age of 50 the basal metabolism rises with the increase in lean mass
how to start training from scratch after 40
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For those starting from scratch, the key is not to “do a lot”, but to “do well”. According to the expert, a progressive approach based on three pillars is needed:
- Force – Absolute priority because it “increases lean mass, protects joints and spine, improves insulin sensitivity, supports basal metabolism, reduces the risk of falls and injuries and improves bone density. The goal is not maximal effort, but technique and consistency“.
How to leave? Lorenzo Micheli suggests: “Two sessions per week with fundamental exercises, such as squats, pushes, hinges and rows, carries (2–3 sets per exercise, moderate intensity and recovery 60–90 seconds)”. - Cardiovascular – The engine needs to be rebuilt. “VO₂max is one of the main predictors of longevity. For those starting from scratch they are useful two phases: Base building (4–6 weeks) with brisk walking, stationary bike, or conversational paced elliptical trainer (20–30 minutes, 3 times per week). Then, from 7th weekwe proceed with the metabolic upgrade (short intervals, 1:1 (30” fast / 30” slow). Maximum total 10–12 minutes. This protocol improves cardiopulmonary capacity without overloading joints and tendons”.
- Mobility and body control – Science often reiterates that joint stiffness increases local inflammation and reduces the quality of movement. For this reason “mobility is not stretching. It is structural maintenance. I always recommend some daily exercises, which take a few minutes: thoracic, hip and spinal mobility, scapular stability and diaphragmatic breathing. Little quantity, but a lot of continuity. After 40 – underlines the expert – there is no need to exaggerate. You need to repeat, progress slowly and don’t skip more than 48–72 hours between sessions. It is consistency, not perfection, that changes the biological trajectory.
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