YOUR NEW FITNESS RULES

DEVELOP A BASELINE

Increasing lean body mass by building muscle is a sustainable way to lose weight, if that’s your goal. So, become consistent with low-volume work. Aim for light weight or body weight exercises with higher rep ranges

– 12 to 15 reps for two or three sets.

ENGAGE BEFORE EXERCISE

Among the key differences between 20-year-olds and the 40-plus is that you’ve had more time to develop the bad habits that can lead to injury. Always spend 10 to 15 minutes warming up, stretching tight tissues (hip flexors and pecs if you sit often) and awakening dormant muscles with resistance band drills.

RAMP UP TO MUSCLE GROWTH

After four weeks of low-volume work, you’ll be ready to accelerate your strength building, performing eight to 12 reps per set – a range that will help you build muscle. Supersets and circuits can up the ante: pair, say, bench presses with 30 seconds of rowing to increase your heart rate.