Get Built for More after 35 isn’t just a catchphrase – it’s a call to action for anyone in their mid-30s and beyond who refuses to settle for declining energy or “normal” aging. If you’re 35+ and looking to improve your fitness, build strength, and reclaim the vitality of your younger years, you’re in the right place. This comprehensive guide will motivate and inform you on how to Get Built for More in your late 30s, 40s, 50s and beyond. Short, clear steps will show you how to become stronger, healthier, and more confident, emphasizing strength, longevity, and the joy of reclaiming your vitality at any age. Let’s dive into seven powerful strategies that will help you Get Built for More and make your next decades your best decades.
Table of Contents
1. Embrace the Get Built for More Mindset After 35
Staying fit after 35 starts with believing that you can do it. Your mindset is a huge part of the battle. Don’t fall for the myth that you’re “too old” or that getting stronger isn’t possible past a certain age. In fact, research shows it’s never too late to improve your fitness. One study found that people who didn’t start exercising regularly until middle age (40-61 years old) still reduced their risk of death by 35% compared to those who remained inactive. In other words, deciding to Get Built for More later in life can literally add years to your life! If you have been active in the past, great – keep going. If you’re just starting now, remember that today is better than tomorrow. A positive, motivated mindset that says “I am built for more” will help you overcome self-doubt and stay consistent on your fitness journey.
Reframe your age as an asset. By 35 or 40, you likely have more discipline, patience, and life experience than you did at 20. Use that to your advantage. Set goals not just for how you want to look, but for how you want to feel and function in daily life. Whether it’s having energy to play with your kids (or future grandkids!), excelling in your career without afternoon slumps, or staying independent and strong into older age, a clear purpose will fuel your fire. Embracing the Get Built for More mindset means you’re viewing fitness as the vehicle to a stronger, more vibrant life. Age is just a number; your determination is what counts.
Banishing self-limiting beliefs. It’s easy to think “I’m out of shape and too far gone” or “I’ll never be as fit as I used to be.” But those thoughts hold you back. Shift your perspective: every small effort – a brisk walk, a workout, a healthy meal – is building you up for more. Celebrate those little wins. Remember, “Older adults can indeed increase muscle mass lost as a consequence of aging… it is never too late to rebuild muscle and maintain it”. With that empowering truth in mind, approach your fitness journey with optimism. You are capable of getting fitter and stronger, and you deserve to feel proud of your body at any age. This mindset shift is the foundation for all the practical steps to come.
2. Focus on Strength Training to Get Built for More Muscle and Longevity
If you want to Get Built for More after 35, strength training is non-negotiable. As we age, we naturally lose muscle mass – about 3-5% per decade after age 30 on average (and up to 8% per decade in some cases). This age-related muscle loss, known as sarcopenia, is a big reason people feel weaker or slower as they get older. The good news? You can fight back with resistance training. Lifting weights (or using your own bodyweight) tells your body to build muscle and get stronger, reversing the tide of muscle loss. In fact, even men in their 50s to 80s have added lean muscle through progressive strength training – proving that your muscles can respond at any age. By committing to regular strength workouts, you’ll not only regain lost muscle but likely surpass your former strength. More muscle means more power for daily activities, a higher metabolism (muscle burns calories even at rest), and a toned body that looks as strong as it feels.
Prioritize compound movements. To maximize results, focus on functional, compound exercises that work multiple muscle groups. Movements like squats, deadlifts, lunges, push-ups, overhead presses, and rows are fantastic for building overall strength. These mirror everyday activities (lifting groceries, getting up from the floor, carrying objects) so they directly improve your quality of life. CrossFit and functional training programs emphasize these kinds of movements, which help older adults stay independent and agile by improving the strength needed for real-life tasks. If you’re new to these exercises, consider working with a trainer or joining a beginner-friendly class to learn proper form. It’s crucial to start with lighter weights and gradually increase intensity – a concept called progressive overload – to avoid injury and continuously challenge your muscles to grow.
Don’t forget your bones and balance. Strength training isn’t just about muscles; it’s also your best defense against osteoporosis and frailty. Weight-bearing exercises (like lifting weights or doing bodyweight moves) stimulate your bones to become denser and stronger. Regular resistance training has been shown to enhance bone density, increase muscle mass, and improve balance, minimizing the risk of falls and fractures as you age. In short, pumping iron can help protect you from broken hips or other injuries later on. That’s huge for longevity and maintaining an active lifestyle. Many 35+ adults also notice better balance and coordination once they start strength workouts – no more feeling wobbly on stairs or uneven ground. By focusing on strength now, you’re effectively bulletproofing your body for the decades to come.
Gear up for success. While you can start with bodyweight exercises, eventually adding some equipment will accelerate your progress. Setting up a simple home gym or having quality gear can keep you consistent when you can’t make it to the gym. Invest in a few durable pieces that give you the most bang for your buck: for example, a pair of adjustable dumbbells, a kettlebell, or resistance bands. Brands like Rogue Fitness are renowned for their high-quality barbells and strength training equipment (built to last a lifetime), and GetRx offers excellent functional fitness gear for CrossFit-style or garage gym workouts. Equipping yourself with the right tools makes it easier – and more motivating – to train effectively and Get Built for More strength every week. Remember, consistency is key, so anything that helps you stick to your routine (like convenient equipment at home) is a worthwhile investment in your health.
3. Embrace Functional Fitness and Mobility Work
Building strength is crucial, but so is being able to use that strength easily in daily life. That’s where functional fitness and mobility come in. Functional fitness means training movements, not just muscles. By practicing exercises that mimic real-life actions (carrying, bending, reaching, climbing, etc.), you’ll improve your ability to handle everyday tasks with ease. For example, incorporating exercises like farmer’s carries (carrying weights in each hand like shopping bags), step-ups (like climbing stairs), or medicine ball lifts (mimicking lifting a child or object) can make your day-to-day movements feel smoother and pain-free. The goal is to be “built for more” in a practical sense – stronger for playing with your kids, doing yard work, or hauling luggage on a trip. Many 35+ individuals find that functional training not only increases their strength but also enhances coordination and stability, which is huge for preventing mishaps. As we age, balance and coordination can decline if we don’t work on them. So things like single-leg exercises, balance drills, or simply learning to stabilize your core during movements can keep you steady on your feet and confident in your body’s abilities.
Make mobility a priority. “Mobility” is a mix of flexibility and control – it’s your joints’ ability to move through their full range of motion with strength. After 35, you might notice you’re stiffer in the mornings or tight after long periods of sitting. Proactive mobility work can counteract that. Spend a few minutes each day (or at least before workouts) doing dynamic stretches and mobility drills for major areas: hips, shoulders, hamstrings, back, and ankles. This could include hip circles, arm windmills, thoracic (upper back) rotations, and ankle rotations – anything that gently moves your joints and warms up the surrounding muscles. Yoga or Pilates sessions can also be fantastic for mobility and core strength. By improving your flexibility and joint range, you’ll reduce the risk of injury and recover faster. Plus, you’ll simply feel better – less achy and more youthful. Unlocking your body’s mobility is like turning back the clock on stiffness. You’ll move with the ease you had in your 20s, which is incredibly empowering.
For a deeper dive into flexibility and movement, check out our post on essential mobility exercises to boost flexibility and performance. Adding even 10 minutes of mobility exercises to your routine can yield big benefits. You might also incorporate active recovery activities like brisk walking, swimming, or cycling on rest days – these improve blood flow to muscles and keep you limber without over-stressing your body. Remember, the goal is not just to have muscle, but to move freely and confidently. When you combine strength with mobility, you truly become Built for More – more capable, more resilient, and ready for whatever life throws your way.
4. Nourish Your Body: Nutrition for Strength and Vitality
Ever heard the saying, “You can’t outrun a bad diet”? Fueling your body with the right nutrition becomes even more important as you pass 35. Think of food as the building blocks that will help you Get Built for More. Your muscles, bones, and energy levels all depend on what you eat. Start by focusing on high-quality protein, plenty of colorful vegetables and fruits, healthy fats, and smart carbs for energy. Protein is especially critical: it provides the amino acids your body needs to repair and build muscle tissue after workouts. Interestingly, as we get older, our bodies become a bit less efficient at using protein (a phenomenon called “anabolic resistance”). This means older adults often need more protein compared to younger folks to achieve the same muscle-building effect. Experts suggest aiming for about 1.0–1.3 grams of protein per kilogram of body weight per day if you’re doing regular resistance training and over 35. For example, a 170-pound person (77 kg) might target ~77–100g of protein daily. Spread it across meals to maximize absorption – e.g., eggs or Greek yogurt at breakfast (protein boost!), lean chicken or fish at lunch, and maybe a protein shake or tofu stir-fry for dinner.
Don’t skimp on nutrients. Beyond protein, make sure you’re getting enough calcium, vitamin D, and other micronutrients that support bone health and recovery. Strong bones need calcium and vitamin D (which aids calcium absorption), so include dairy or fortified non-dairy alternatives, leafy greens, and perhaps a vitamin D supplement if your doctor recommends. Magnesium and potassium (found in foods like nuts, seeds, bananas, and sweet potatoes) help with muscle function and preventing cramps. Essentially, a balanced diet of whole foods – think lean proteins, veggies, fruits, whole grains, and good fats like olive oil and avocados – will cover most of your bases. These foods fight inflammation too, which is beneficial because recovery can slow slightly with age. Hydration is another often-overlooked key. Drink water consistently through the day; dehydration can sap your energy and make exercise feel harder than it should.
Consider recovery nutrition. After a hard workout, especially a strength training session, refuel with a mix of protein and carbohydrates to speed up recovery. A popular tip is to consume something with about a 3:1 or 4:1 ratio of carbs to protein within 30-60 minutes post-exercise. For example, chocolate milk (yes, really!) has roughly that ratio and has been shown to aid recovery for athletes. Or you could have a banana with a scoop of protein powder in a shake. This replenishes muscle glycogen (energy stores) and provides protein to repair muscle fibers, meaning you’ll feel less sore and more energized for your next session. If fat loss is one of your goals, just be mindful of overall portions and choose nutrient-dense foods over empty calories – your 35+ body will thank you with better performance and mood. Ultimately, getting built for more isn’t just about the workouts; it’s about creating a lifestyle that supports your goals, and nutrition is a cornerstone of that lifestyle. Feed your body like you love it, and it will reward you with the strength and vitality you’re working so hard to achieve.
5. Don’t Skimp on Recovery: Rest and Rejuvenation
When you’re pumped up to Get Built for More, it’s easy to focus on workouts and forget that gains actually happen during recovery. This is even more critical as we get older. After 35, you might find that your body doesn’t bounce back from intense exercise quite as quickly as it used to. That’s completely normal – it just means smart recovery has to be part of your plan. Listen to your body and give it the rest it needs. This includes taking at least 1-2 rest days per week (more if you feel you need it) where you do minimal intense activity. Rest days are when your muscles repair and grow stronger. If you push hard every single day without breaks, you risk overtraining, burnout, or injury. Remember, the goal is long-term progress, not quick burnout.
Prioritize sleep. Quality sleep is arguably the best recovery tool available, and it’s free! During deep sleep, your body releases growth hormone and testosterone – hormones that help repair muscle tissue and build strength. Consistently getting 7-9 hours of sleep per night can dramatically improve your workout results, cognitive function, and mood. If you have trouble sleeping, establish a relaxing bedtime routine: dim the lights, avoid screens an hour before bed, or try gentle stretching or meditation to wind down. You’ll wake up feeling refreshed and ready to crush your next “Get Built for More” training session.
Active recovery and mobility. Recovery doesn’t always mean lying on the couch (though sometimes a good couch day is warranted!). Light active recovery activities can actually reduce soreness and stiffness by increasing blood flow to your muscles. Think low-impact movements: a leisurely bike ride, a swim, a yoga class, or even a walk around the neighborhood. These help flush out metabolic waste from your muscles and deliver nutrients to aid repair, without stressing your body further. Many 35+ athletes also swear by foam rolling or using massage tools to work out tight spots. Spending 10 minutes with a foam roller on your legs or back can do wonders for relieving muscle knots and improving flexibility. Stretching after workouts or on off days is another great habit; it keeps you limber and can calm the nervous system, aiding relaxation.
Mind your aches and pains. It’s common to have minor aches if you’re new to working out or ramping up intensity – but differentiate normal muscle soreness from potential injury. Sharp or persistent pain in joints or muscles may be a sign to scale back or see a professional. It’s absolutely fine to modify exercises or take an extra rest day to let your body heal. In your late 30s and beyond, the mantra “train smarter, not just harder” truly applies. That might mean incorporating techniques like proper warm-ups (to prep your muscles and joints for work), and cool-downs (to bring your heart rate down gradually and stretch muscles you worked). By respecting your body’s need for recovery, you actually speed up your progress – because a well-rested body performs better and stays injury-free. Think of recovery as part of the training, not the absence of it. When you Get Built for More, you’re also built for more resilience, and rest is what rebuilds that resilience after you challenge yourself.
6. Stay Consistent and Track Your Progress
The best fitness plan in the world won’t work if you don’t stick with it. Consistency truly is king when it comes to getting fit after 35 (or at any age). It’s far better to exercise moderately 3 times a week every week than to do a crazy 7-day bootcamp and then burn out for a month. Building new habits can be challenging for busy adults, but there are ways to set yourself up for success. First, schedule your workouts like appointments. Put them on your calendar and treat them as non-negotiable meeting times with yourself. This helps you create a routine amidst work and family obligations. Even if you can only carve out 30 minutes, that time adds up week after week. Consistency also applies to diet, sleep, and all the healthy habits – small efforts done regularly beat sporadic intense efforts.
Set mini-goals and celebrate wins. One way to stay motivated is by tracking your progress in a journal or app. Write down your workouts, record weights or reps, or note how you felt. Over time, you’ll be able to see improvements – maybe you’re lifting 10 lbs more than last month, or you can run an extra mile now, or your jeans fit looser. Those tangible improvements are incredibly motivating, because they prove that you’re getting built for more each day. Also set mini-goals that excite you: for example, “do 10 full push-ups” or “run a 5K with my spouse” or “hike that tough trail next summer.” Goals give you something concrete to chase and a reason not to skip workouts. When you hit a goal, reward yourself! Maybe with a new workout outfit, a massage, or a night out – you earned it. Then set a new goal to keep yourself engaged.
Be patient and trust the process. Progress after 35 might feel a bit slower than when you were 20, but don’t let that discourage you. The changes are happening, even if they’re gradual. Remember that consistency beats intensity for long-term results. Two to three good workouts every week, every month, will yield amazing changes in a year’s time. On the flip side, if life gets crazy (and it does), and you fall off the wagon for a week or two, don’t beat yourself up. Just get back on track as soon as you can. The only “bad” workout is the one you didn’t do. Keep showing up, and those workouts compound like interest in a bank.
Track more than just weight. If your goal is fat loss or muscle gain, you might be tempted to live by the scale. But body weight is just one metric and can fluctuate. Pay attention to other markers of progress: how your clothes fit, changes in measurements, your energy levels, how well you’re sleeping, or even medical numbers like blood pressure or cholesterol if those were concerns. Many people find they’re gaining muscle (which weighs more than fat) while losing inches, so the scale might stay the same – and that’s fine because you’re healthier and leaner. By tracking a variety of progress points, you’ll get a fuller picture of your transformation. Each positive change is proof that you are Getting Built for More day by day, and that’s something to be proud of.
7. Find a Community and Support System
You don’t have to do this alone. In fact, one of the most powerful ways to Get Built for More is to surround yourself with a supportive community. There’s a reason group fitness classes and programs like CrossFit are popular among folks 35 and up – the camaraderie and accountability can be game-changers. When you work out alongside others with similar goals, you’ll push a little harder and enjoy it a lot more. Community = motivation. Some days, your motivation might be low, but knowing your friends are waiting for you at the 6am class or that your workout buddy is counting on you for an evening walk can be the nudge that gets you moving. And afterwards, you never regret having done it! The social aspect also makes fitness fun – you can swap tips, celebrate each other’s improvements, and maybe engage in a little friendly competition that brings out your best.
Consider joining a class or group. If you haven’t already, try a group workout that interests you – whether it’s a CrossFit class, a masters (older adult) swimming club, a running group, or even a dance class. Many CrossFit gyms, for example, are known for their inclusive, family-like atmosphere. It’s not uncommon to see people in their 20s, 40s, and 60s all encouraging each other through a tough workout. “CrossFit communities are famously inclusive and supportive… there are people of all ages and fitness levels in each class working toward their goals,” as one CrossFit coach notes. The key is finding a tribe where you feel welcomed and inspired. At CrossFit Angier, for instance, we proudly have members in their 30s, 40s, 50s and beyond – each on their own journey, but cheering one another on. Seeing someone your age (or older) achieve amazing results is incredibly inspiring and reinforces the belief that you can do it, too.
Share your journey. Don’t underestimate the encouragement that comes from sharing your fitness journey with family or friends. Let your partner know your goals so they can support you (maybe they’ll join you!). Or involve your kids – turn family time into active time, like weekend bike rides or hikes. Even online communities or following fitness influencers who are 35+ can provide support. Sometimes just reading about others’ success stories lights a fire in you. For some real inspiration, check out our blog post on Inspiring CrossFit Journeys: Older Adults Defying Age, which showcases real people in their 50s and 60s transforming their lives through fitness. Seeing how Clarke, Mary, and others defied age and achieved things they never thought possible is proof that it’s never too late to rewrite your story. The takeaway? Surround yourself with positivity. When you have people rooting for you (and you for them), the journey becomes enjoyable, not a chore. You’ll feel a sense of belonging and pride in being part of a group of go-getters. Getting Built for More isn’t just a physical transformation – it’s a community affair, a shared experience that enriches your social life and emotional health as well. So find your fit family, and become each other’s biggest fans on this road to strength and longevity.
Now that we’ve covered the strategies to Get Built for More after 35, you have the blueprint to start changing your life. Remember, this is a marathon, not a sprint – but you are absolutely capable of amazing progress. The strength, energy, and confidence you build will spill over into every aspect of your life, from playing with your kids without getting winded, to excelling at work with a sharp, healthy mind, to exploring new hobbies and adventures because you can. You’re not just adding years to your life; you’re adding life to your years. So start today – even if it’s a 10-minute walk – and keep going. You’re built for more than you know, and your journey to a stronger, healthier you is just beginning!
Frequently Asked Questions (FAQ)
Q: Is 35 too late to start getting fit or building muscle?
A: Not at all! It’s never too late to improve your fitness. Your body is capable of building muscle and strength at any age with the right training. In fact, research has found that even people who begin regular exercise in their 40s or 50s see major benefits – one large study showed that starting workouts in middle age cut the risk of death by about 35% compared to staying sedentary. And experts from Harvard affirm that older men can increase muscle mass and that “it is never too late to rebuild muscle and maintain it”. You might progress a little slower than a 20-year-old, but you can absolutely get stronger, fitter, and more energetic after 35. The key is to start at a level appropriate for you and gradually increase intensity. Many people in their 30s, 40s, and beyond actually find they enjoy fitness more now than when they were younger – you likely have more patience and discipline, which are huge assets. So ditch the doubt; 35 is young in the grand scheme of life. The best time to start getting fit is now!
Q: How often should I work out per week once I’m over 35?
A: A good rule of thumb for general health is at least 150 minutes of moderate exercise per week, or 75 minutes of vigorous exercise (or a combination). Practically, that could look like 30 minutes of exercise five days a week, or 50 minutes three times a week – whatever fits your schedule. For strength training, aim for at least two sessions per week hitting all major muscle groups. For example, you might do full-body weight training on Monday and Thursday, cardio (like jogging, cycling, or a fitness class) on Tuesday and Saturday, and leave the other days for rest or light activity like walking or yoga. If you’re very busy, even shorter workouts (20 minutes of high-intensity intervals, or quick home bodyweight routines) done consistently will yield results. The key is consistency and balance: mix strength, cardio, and flexibility work throughout the week. Also, allow yourself adequate rest – don’t go hard seven days a week. Your muscles actually get stronger during recovery, so sprinkle in 1-2 rest days. As you build stamina, you can increase frequency or intensity, but listen to your body. Some 35+ folks thrive on 5-6 days of activity, while others do great with 3-4 days. Find a weekly routine that challenges you but is sustainable long-term.
Q: What types of exercise should I focus on to Get Built for More after 35?
A: Prioritize strength training and functional workouts, complemented by cardiovascular exercise and mobility work. Strength training (using weights or bodyweight resistance) is crucial for building muscle and preventing age-related muscle loss, as well as keeping your bones strong. Focus on compound movements like squats, deadlifts, push-ups, rows, and lunges – these give you the most bang for your buck by working multiple muscles and mimicking real-life movements. Functional exercises will help you in daily tasks and improve balance and coordination (for example, step-ups help with climbing stairs, farmer’s carries help with carrying groceries, etc.). In addition, include some form of cardio that you enjoy – it could be brisk walking, cycling, swimming, running, or group classes. Cardio improves heart health, stamina, and helps with calorie burn if weight loss is a goal. Flexibility and mobility exercises are the third piece: stretching, yoga, or dedicated mobility drills will keep your joints limber and reduce risk of injury. Essentially, a well-rounded program each week might involve 2-3 days of strength training, 2 days of cardio, and daily mini-sessions of stretching or mobility (even 10 minutes). If you’re short on time, look into circuit training or CrossFit-style workouts that combine strength and cardio in one session. These can be efficient and effective – you’ll build muscle and get your heart rate up. Always remember to warm up before exercise and cool down after. By focusing on these key areas, you’ll be built for more: more strength, more endurance, and more agility, even as you age.
Q: Is high-intensity training (like CrossFit) safe for people over 35?
A: Yes, high-intensity training can be safe and very effective for people over 35 – provided you approach it wisely. The idea that CrossFit or similar workouts are “too intense” or dangerous for older adults is a common misconception. The truth is, CrossFit is scalable to any fitness level. Good CrossFit coaches (and any good trainers) will modify workouts to suit your abilities, emphasizing proper form, safety, and steady progress. For example, if a workout calls for heavy lifts or high-impact moves and you’re a beginner, you might start with lighter weights or low-impact versions. Over time, as you get stronger and more conditioned, you can ramp up the intensity. Many people in their 40s, 50s, and 60s successfully do CrossFit; in fact, it’s known to build not just physical strength but confidence and community (which helps you stick with it). The key is to leave your ego at the door – focus on your own improvement, and don’t hesitate to scale an exercise. If something doesn’t feel right (e.g., your knee hurts on deep squats), a coach can provide an alternative. Our article 5 Powerful Reasons – Is CrossFit Bad for You (and How to Do It Safely) goes deeper into this topic and debunks the notion that CrossFit is inherently dangerous. In short, intense workouts like CrossFit are safe for 35+ as long as you listen to your body, learn correct technique, and progress at your own pace. Always consult with your doctor if you have any specific health concerns, but don’t let age alone be a barrier – you might be surprised at how resilient and adaptable your body still is!
Q: How long will it take to see results once I start?
A: The timeline can vary widely from person to person, but generally you’ll notice some changes within the first few weeks, and more significant results after 2-3 months of consistent effort. In the first month, many people report feeling better energy and mood, and perhaps some improvements in endurance (for example, being less winded climbing stairs). You might also experience some initial weight loss or muscle tone changes, especially if you’re cleaning up your diet too. By around 6-8 weeks, strength gains become noticeable – you’re lifting heavier weights than when you started, or bodyweight moves feel easier. Clothes may fit differently as you build muscle and burn fat (even if the scale doesn’t change dramatically). After 3 months, you’ll likely see visible changes in muscle definition and possibly significant fitness milestones – maybe you can do a full push-up or pull-up now, or run a couple of miles nonstop. Keep in mind: progress isn’t always linear. You might see a big jump in strength one month, and the next month it plateaus – that’s normal. Also, results depend on your starting point and how intense/consistent your program is. Someone who was sedentary will see dramatic improvements in health markers fairly quickly, whereas if you’ve been moderately active, your gains might be more gradual. The important thing is to trust the process and not get discouraged. Take progress photos or keep a workout log; sometimes changes are subtle day to day but huge when you look back 6 months or a year. And remember, fitness is a lifelong journey. There’s no finish line where you suddenly say “I’m done.” Think of each goal you reach as a new baseline – then set a new goal. With that mindset, you’ll keep improving your physique and health for years to come, well beyond 35. Stay consistent, and the results will come, both on the outside and the inside (strength, confidence, and overall well-being).
Q: Do I need to change my diet or take supplements now that I’m older and exercising?
A: You may not need a drastic diet overhaul, but focusing on nutrition will greatly enhance your results and how you feel. As mentioned earlier, paying attention to protein intake is important – make sure you’re getting enough to support muscle repair (many people over 35 actually find they weren’t eating as much protein as they thought). Incorporating plenty of whole foods – vegetables, fruits, lean proteins, whole grains, healthy fats – will give your body the nutrients it needs for energy and recovery. You might find you need to eat better, not necessarily less (unless weight loss is a goal). For example, trading processed foods or sugary snacks for nuts, Greek yogurt, or fruit can stabilize your energy levels throughout the day. Staying hydrated is also key; sometimes older adults don’t feel thirst as strongly, so make a habit of drinking water regularly, especially around workouts.
As for supplements, they’re not magic, but a few can be helpful if your diet has gaps. Common ones for people 35+ include: vitamin D and calcium (for bone health, if you don’t get enough through food/sunlight), Omega-3 fish oils (for heart health and reducing inflammation in joints), and possibly protein powder (whey, casein or plant-based) to conveniently boost protein intake when needed. Creatine is a well-researched supplement that can aid muscle strength and recovery for adults of all ages – even seniors – and is generally considered safe when taken as directed. However, always talk to your healthcare provider before starting any new supplement, especially if you have health conditions or take medications. They can do bloodwork to see if you’re deficient in anything. The foundation should still be a balanced diet; supplements are just there to “supplement” (fill in gaps), not replace real food. One more thing: pay attention to recovery nutrition (like that protein + carb after workouts we discussed). At 35+, you might benefit from things like BCAAs or simply a high-protein snack post-workout to reduce soreness. In summary, tweak your diet for quality and consider basic supplements if needed, but no need for crazy fad diets or a shelf full of pills. Consistent healthy eating, aligned with your fitness routine, will do wonders for your strength and longevity. Your body will thank you with better performance and a stronger, leaner physique as you progress on your Get Built for More journey.
Internal Links: For more inspiration and tips, feel free to explore the CrossFit Angier Blog where we regularly share success stories, training advice, and nutrition guidance to help you stay motivated. Remember, your journey to being Built for More is a marathon, not a sprint – but with the right approach, there’s no limit to what you can achieve after 35! Here’s to a stronger, healthier, and more vibrant you.
