🏋️‍♂️ leg day tips for lifters over 40

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Here’s what’s going on today:

  • Ten tasty snacks that are high in protein.

  • How to alter leg training for older lifters.

  • Watch Lucy Underdown become the first woman to deadlift 700 pounds in competition.

Nutrition

Mass Snacks

Credit: Jiri Hera / Shutterstock

Long car rides, dreary Sundays, and too-short breaks at work all offer opportunities to engage in the art of snacking. Breakfast, lunch, and dinner have their respective advocates, but true eating enthusiasts know the snack is the premier food processing pastime.

Being involved in the fitness world can make snacking seem like an off-limits sort of endeavor. Think about it: If you’re eating six meals a day, do you even have time to squeeze in a sneaky one?

The answer for most people is yes. Not only can you snack, but you can also meet your daily protein requirements if you choose one of the 10 power-packed treats in the article below.

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Exercise Tips

The Old and the Beautiful

Credit: @aetv / Giphy

None of us ever wants to admit we’re “too old” for anything. Heck, you probably feel like you can still do all the exercises on leg day that you did in your 20s, even if you’re in your fourth or fifth decade on this Earth. The problem comes the day after leg day when you realize your back is stiff as a board and your knees are just a tad bit swollen.

If this sounds like you, it might be more… intelligent…. efficient… gentle…. to change your leg day routine slightly to match all those trips around the sun that you’ve taken.

But just because you’re getting older doesn't mean you can’t train hard. With the miles you have built up on your engine, you just need to train hard and smart these days. Making a few small alterations will allow you to keep making progress, feel better, and keep you healthier for your life inside and outside of the gym. So, find out how to adjust your squats, leg presses, and more in the article below.

World Record

Giant Deadlift

Credit: @giantslivestrongman / @officialstrongman_ on Instagram

You would be forgiven for thinking, based on her name, that Lucy Underdown is a Bond villain from Australia. Hailing instead from the United Kingdom, Underdown recently became the first woman ever to deadlift 318 kilograms (700 pounds) during a competition.

Underdown performed this feat as part of the 2023 Giants Live World Open, utilizing only a pair of lifting straps for her plate-rattling pull. (She was allowed to wear a deadlift suit under strongman rules, but she opted not to.)

How much more will she be able to add to her already record-setting deadlift? Unfortunately, we don’t know when she’s competing next. But the eyes of the strength sports world will undoubtedly be on her when she’s ready.

Everything Else

Ditch the BMI

Credit: Giphy

  • Maintaining and monitoring your body fat percentage can be a valuable tool for working toward better health. Learn more about body fat percentages — including how to calculate it — here.

  • One of the simplest ways to safely add explosive training into your lifestyle is by utilizing the box jump. Though it requires limited equipment, you still need a proper tutorial before you dive in.

  • Trying to tackle a new cardiovascular plan while dealing with agonizing shin splints derails many from pursuing excellence. Inform yourself and understand the enemy by reading up on the causes and cures of this dreaded runner’s malady.