At 60, Michaela Bentley knows exactly how to train, eat and recover. But that wasn't always the case. Effective training can be pretty boring—and that's okay.
You don't need a completely different workout every time you train. Repeating key movements allows you to practice technique, build strength, and track progression, both experts say. There is no magic number of reps that suddenly makes a workout effective, whether that's eight, 10, or 12.
Your final few reps should feel difficult and bring you close to failure while still allowing you to maintain good technique. Make sure your training also becomes more challenging over time, Bentley adds, by gradually increasing the weight, reps or training volume—otherwise known as progressive overload. Doing random workouts can keep you active, but they'll usually deliver random results.
In midlife, consistency and progression are far more valuable than constantly chasing the latest fitness trend, which may even increase your risk of injury, she adds. Bentley recommends sticking with a program for at least six months to a year. Particularly if fat loss is your goal, increasing your Non-Exercise Activity Thermogenesis—or NEAT—can help reduce body fat.
NEAT includes everyday movement such as housework, walking, carrying shopping, gardening, taking the stairs instead of the elevator, and even fidgeting. Walking, in particular, is one of the “most underrated tools for fat loss,” says Bentley. Consistent habits over weeks and months matter far more than one meal or one day.
It's rare to feel motivated all the time, but you don't need to, say both experts. Building habits and routines that fit around your life—and sticking with them even when motivation dips—is a much more reliable approach. When considering macros, she says to focus on food in this order: calories first, followed by protein and fiber.
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