Upper body strength and Fatigue

[A500leroy]

Guys quickest way to reduce fatigue and gain upper body strength ( arms and shoulders) as I enter my 40's? Thanks.

[oddman]

Might help if you're a bit clearer about what you mean by fatigue.

For me it is a consequence of having done something not low energy and motivation ie. post exercise lassitude and soreness. I'm in my 50s so fatigue and DOMS have definitely become more of an issue as I've got older. Often worst 2 days after a hard session. Paradoxically, I've found that the best thing for fatigue is training more but this has to be very carefully dosed. When I'm at my fittest and doing lots, fatigue seems less evident. In my experience, my very modest 3/4 hour strength sessions can be as fatiguing as 3 or 4 hours on the bike or a 2 hour easy run.

I think I'd reframe your question as 'How do I recover better?' then it becomes the predicatable and boring list of

• Structured gently progressive program
• Rest days and recovery weeks
• Sleep
• Quality nutrition in general. Wholefoods
• Specifically get enough protein - easier if you're prepared to eat fish and meat.
• Nutrition timing before during and after exercise on point
• Taking care of hydration
• Then there's the self care like theragun, foam rolling, massage - some really swear by these but largely anecdotal
• I think varying exercise is good.
• Gentle recovery exercise. Swimming is a nice gentle whole body work out if you take it easy. Going for a walk. Very easy spin on a bike

There's a whole 'science' around recovery supported by devices like Oura rings Whoop and many Garmin type fitness trackers will give HRV, sleep and recovery data. I don't think anyone needs to be a slave to these but having a device to track your sleep and recovery can be helpful feedback.

I've come to the conclusion that as you get older you can choose feeling sore and fatigued because you've done some exercise or feel sore and fatigue because you don't do any exercise.

[A500leroy]

Fatigue as in waking up tired after 9 hours sleep, feeling tired and sore after simple 12 mole walking etc.

[TownIdiot]

A500leroy said:

Fatigue as in waking up tired after 9 hours sleep, feeling tired and sore after simple 12 mole walking etc.

First thing would be to check the quality of your sleep.
9 hours is a lot of sleep if it's of even half decent quality. If you aren't getting any quality sleep in the 9 hour period then you will still feel tired.

If you drink knock that on the head for a few weeks and see if that improves.

[king arthur]

A500leroy said:

Fatigue as in waking up tired after 9 hours sleep, feeling tired and sore after simple 12 mole walking etc.

How often are you doing the 12 mile walk?

[A500leroy]

king arthur said:

A500leroy said:

Fatigue as in waking up tired after 9 hours sleep, feeling tired and sore after simple 12 mole walking etc.

How often are you doing the 12 mile walk?

6 days

[popeyewhite]

Dial it back, you're overtraining.

When you weight train stick to anaerobic energy, so do short sets quite heavy..

[king arthur]

The only way to gain upper body strength, or any strength, is resistance training. The way to overcome fatigue is to keep doing it regularly and sort out your diet.

[popeyewhite]

king arthur said:

The way to overcome fatigue is to keep doing it regularly

Totally incorrect.

[egor110]

Also if nothing else works maybe get your blood checked.

We've had a few at running club who have felt run down despite running less miles and slower than normal , turned out there iron levels were low.

[MaxFromage]

popeyewhite said:

Totally incorrect.

Indeed. Recovery is more important. I've recently got back in resistance training. I'm seeing constant size gains and strength/power each week. I don't ever have any serious muscle soreness. I'm sure I could improve faster, but as long as I improve, I'm happy.

I would recommend having a listen to Andy Galpin on the subject.

[A500leroy]

Thanks guys