Best resistance training exercises for women over 40: Forget the rocking chair, ladies! This isn’t your grandma’s fitness routine. We’re talking about sculpting a stronger, healthier you, defying age with dumbbells and a whole lot of sass. This guide dives headfirst into the best exercises to boost your strength, balance, and overall well-being, proving that 40 is the new fabulous – and incredibly fit.
We’ll bust some myths about weight training and aging, showing you how resistance training can be your secret weapon against age-related muscle loss and bone density reduction. Get ready to unleash your inner superhero – because you’re about to discover the power of resistance training and how it can transform your life. We’ll cover everything from killer upper and lower body workouts to core-strengthening moves that’ll leave you feeling amazing.
Plus, we’ll sprinkle in some expert tips on nutrition, recovery, and staying motivated – because consistency is key to success!
Introduction
Forget the rocking chair and embrace the iron! Resistance training isn’t just for twenty-somethings vying for Instagram fame; it’s a crucial component of a healthy and vibrant life for women over 40. We’re talking about building strength, boosting bone density, and generally feeling like a superheroine (minus the cape, unless you want one – we won’t judge). This isn’t about becoming a bodybuilder; it’s about empowering your body to handle the daily demands of life with grace and ease, and to age beautifully and powerfully.Resistance training offers a potent cocktail of physical and mental benefits for women over 40.
Think increased muscle mass, improved metabolism (say goodbye to stubborn belly fat!), better balance and coordination (reducing the risk of falls), stronger bones, and increased energy levels. But the benefits extend beyond the physical. Regular strength training has been shown to improve mood, reduce stress, and even combat symptoms of depression and anxiety. It’s a powerful tool for overall well-being.
Common Misconceptions About Weight Training and Aging
Many women over 40 harbor misconceptions about weight training. The most pervasive myth is that lifting weights will make them bulky. This is simply untrue. Women naturally have much lower levels of testosterone than men, making it significantly harder to build large, bulky muscles. Instead, weight training will sculpt and tone muscles, creating a leaner, stronger physique.
Another common misconception is that it’s too late to start strength training after 40. This couldn’t be further from the truth. It’s never too late to reap the rewards of resistance training; your body will respond positively at any age. In fact, starting later in life can be particularly beneficial for combating age-related muscle loss and bone density reduction.
Combating Age-Related Muscle Loss and Bone Density Reduction
As we age, we naturally experience a decline in both muscle mass (sarcopenia) and bone density (osteoporosis). This loss of muscle mass leads to decreased strength, reduced mobility, and an increased risk of falls and fractures. Similarly, decreased bone density increases the risk of osteoporosis and fractures. Resistance training acts as a powerful antidote to these age-related changes.
Lifting weights stimulates bone growth and strengthens muscles, effectively slowing down and even reversing these processes. Imagine it like this: your bones are like a house’s foundation, and your muscles are the supporting structure. Resistance training strengthens both, making your body more resilient and less prone to damage. Studies have consistently shown that weight-bearing exercises, a cornerstone of resistance training, significantly improve bone density and reduce the risk of fractures in postmenopausal women.
For example, a study published in the Journal of Bone and Mineral Research demonstrated a significant increase in bone mineral density in postmenopausal women who participated in a 12-month resistance training program. This translates to a lower risk of fractures and a higher quality of life.
Best Exercises for Upper Body Strength
Let’s face it, ladies – gravity is a real party pooper, especially after 40. But before you resign yourself to a life of perpetually slumped shoulders, let’s talk about building some serious upper body strength! We’re not aiming for Arnold Schwarzenegger levels here (unless you are, in which case, kudos!), but rather functional strength that will make everyday tasks easier, improve posture, and boost your overall confidence.
Think effortlessly lifting groceries, pain-free gardening, and the ability to confidently conquer that stubborn jar of pickles.
Upper Body Workout Routine for Beginners and Intermediates
This routine focuses on compound movements – exercises that work multiple muscle groups simultaneously – for maximum efficiency. Remember to listen to your body and modify as needed. Don’t be afraid to start with lighter weights and focus on perfect form. Consistency is key!
| Exercise Name | Muscles Worked | Sets | Reps |
|---|---|---|---|
| Dumbbell Bicep Curls | Biceps, Forearms | 3 | 10-12 |
| Overhead Press (Dumbbells or Barbell) | Shoulders, Triceps | 3 | 8-10 |
| Bent-Over Rows (Dumbbells or Barbell) | Back, Biceps, Forearms | 3 | 10-12 |
| Push-Ups (on knees or toes) | Chest, Shoulders, Triceps | 3 | As many as possible (AMRAP) |
Proper Form and Technique for Key Exercises
Bicep Curls: Stand with feet shoulder-width apart, holding a dumbbell in each hand. Keeping your elbows close to your sides, curl the weights up towards your shoulders, squeezing your biceps at the top. Slowly lower the weights back down. Avoid swinging your arms – focus on controlled movement. Variations include using a barbell or resistance bands for different levels of intensity.
Overhead Press: Start with feet shoulder-width apart, holding dumbbells or a barbell at shoulder height. Press the weight straight overhead, keeping your core engaged and avoiding arching your back. Slowly lower the weight back down. Variations include using a seated position or using just one dumbbell at a time for a more challenging unilateral exercise. Rows: Bend at the hips, keeping your back straight (imagine a straight line from head to tailbone).
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Hold dumbbells or a barbell. Pull the weight towards your chest, squeezing your shoulder blades together. Slowly lower the weight back down. Variations include using a cable machine or resistance bands for a different feel and intensity. Think of pulling like you are trying to row a boat.
Variations of Upper Body Exercises
The beauty of resistance training is its adaptability. Let’s explore some variations:For beginners with limited equipment, bodyweight exercises like push-ups (modified on knees if needed), incline push-ups (hands on a raised surface), and wall sits are excellent starting points. Resistance bands provide a fantastic alternative to dumbbells, offering adjustable resistance levels for progressive overload. For those who prefer a more intense workout, heavier weights, increased reps, or more challenging variations of the exercises (e.g., close-grip bench press for triceps, or different row variations like seated cable rows) can be incorporated.
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Remember to always prioritize proper form over lifting heavier weights.
Best Exercises for Lower Body Strength and Balance
Let’s face it, ladies – gravity is a real party pooper, especially as we age. But fear not, the downward pull doesn’t have to mean a downward spiral in your fitness journey! Strengthening your lower body is crucial for maintaining mobility, independence, and that youthful bounce in your step (even if it’s just a bounce to the mailbox).
This section will equip you with the exercises to keep you strong, stable, and ready to conquer the world, one graceful step at a time.
Building lower body strength isn’t just about looking good in those jeans (though that’s a nice bonus!). Strong legs and glutes are essential for everyday activities like climbing stairs, getting up from a chair, and even preventing falls. Adding balance-enhancing exercises to your routine will further reduce your risk of injury and help you maintain your independence for years to come.
Think of it as an investment in your future self – a future self who can still effortlessly chase after grandchildren (or mischievous puppies!).
Effective Lower Body Exercises for Strength and Balance
The following exercises are designed to target key lower body muscle groups while simultaneously improving your balance and stability. Remember to listen to your body and modify exercises as needed. We’re aiming for progress, not perfection (or injuries!).
- Squats: A classic for a reason! Squats work your quads, glutes, and hamstrings, building overall lower body strength.
- Lunges: These are fantastic for improving balance and targeting individual leg muscles. They also challenge your core stability.
- Calf Raises: Simple but effective for strengthening your calf muscles, improving ankle stability, and preventing ankle injuries.
- Single-Leg Stands: This seemingly simple exercise is a powerful tool for enhancing balance and proprioception (your body’s awareness of its position in space).
- Wall sits: A great isometric exercise for building quad strength and improving stability. Hold the position for as long as you can comfortably maintain good form.
Step-by-Step Instructions for Key Exercises
Let’s delve into the details of performing squats, lunges, and calf raises, offering modifications for various fitness levels. Remember, proper form is key to maximizing results and minimizing the risk of injury. Don’t be afraid to start slowly and gradually increase the intensity as you get stronger.
Squats
Beginner: Stand with feet shoulder-width apart, holding onto a chair or wall for support. Slowly lower your hips as if sitting in a chair, keeping your back straight and chest up. Pause, then push back up to standing.
Intermediate: Perform the same movement as the beginner, but without holding onto anything. Focus on maintaining balance and control throughout the movement.
Advanced: Try adding weight, such as dumbbells or a barbell, to increase the challenge. You could also try variations like jump squats (carefully!).
Lunges
Beginner: Start by standing with feet hip-width apart. Step forward with one leg, bending both knees to 90 degrees. Keep your front knee aligned with your ankle, and your back knee slightly off the ground. Push back up to standing, and repeat with the other leg.
Intermediate: Increase the challenge by holding dumbbells in each hand. Focus on maintaining good balance and controlled movements.
Advanced: Try walking lunges, where you continuously step forward with each leg, or reverse lunges, where you step backward instead of forward.
Ditch the dusty old aerobics videos, ladies! The best resistance training exercises for women over 40 are all about building serious strength. To really unlock your inner powerhouse, you’ll need to master some killer muscular strength exercises , focusing on compound movements that work multiple muscle groups simultaneously. Think squats, deadlifts, and rows – these will keep you feeling strong and fabulous well into your golden years (and beyond!).
Calf Raises
Beginner: Stand with feet hip-width apart, holding onto a chair or wall for balance. Slowly raise up onto your toes, engaging your calf muscles. Lower back down slowly.
Intermediate: Perform the same movement, but without holding onto anything. Try increasing the range of motion by raising higher onto your toes.
Advanced: Perform calf raises on an elevated surface, such as a step, to increase the range of motion and challenge your calf muscles further. You could also hold weights for added resistance.
Warm-up and Cool-down Routines, Best resistance training exercises for women over 40
Never underestimate the importance of a proper warm-up and cool-down! These routines are crucial for preparing your muscles for exercise and preventing injuries. Think of it as prepping your engine before a long drive and letting it cool down afterwards.
Warm-up (5-10 minutes): Start with light cardio, such as brisk walking or jogging in place. Then, perform dynamic stretches, such as leg swings, torso twists, and arm circles. This increases blood flow to your muscles and prepares them for more intense activity.
Cool-down (5-10 minutes): After your workout, perform static stretches, holding each stretch for 20-30 seconds. Focus on stretching your quads, hamstrings, calves, and glutes. This helps improve flexibility, reduce muscle soreness, and promote recovery.
Core Strengthening Exercises
Let’s face it, ladies – gravity is a real buzzkill. As we age, maintaining a strong core becomes less about six-pack abs and more about preventing that “ouch” moment when you bend over to pick up a rogue sock. A robust core is the unsung hero of posture, balance, and injury prevention, keeping us upright and ready to conquer the world (or at least, the grocery store).
Think of your core as the powerhouse that supports all your movements – a strong foundation is crucial for everything from gardening to gracefully navigating a crowded dance floor.Core strength is vital for women over 40 for several reasons. A strong core improves posture, reducing back pain and promoting a more confident stance. It enhances balance, minimizing the risk of falls, a significant concern as we age.
Finally, a strong core acts as a protective shield, reducing the likelihood of injuries during everyday activities and more strenuous exercises. Think of it as your internal body armor!
Core Strengthening Exercises for Women Over 40
The following exercises are designed to strengthen your core safely and effectively, taking into account the specific needs of women over 40. Remember to consult your doctor before starting any new exercise program.
| Exercise | Description | Difficulty Level | Benefits |
|---|---|---|---|
| Plank | Start in a push-up position, but on your forearms instead of your hands. Keep your body in a straight line from head to heels, engaging your core. Hold for as long as you can maintain proper form. Imagine a straight line from head to heels, like a perfectly taut plank of wood. | Beginner to Advanced (depending on hold time) | Strengthens entire core, improves posture, enhances stability. |
| Bridge | Lie on your back with knees bent and feet flat on the floor. Lift your hips off the floor, squeezing your glutes and engaging your core. Hold, then lower slowly. Imagine lifting your hips towards the ceiling, creating a straight line from shoulders to knees. | Beginner | Strengthens glutes, hamstrings, and core; improves hip mobility. |
| Bird-Dog | Start on your hands and knees. Extend one arm forward and the opposite leg backward, keeping your back straight. Hold briefly, then return to the starting position and repeat on the other side. Maintain a straight line from head to hips. Think of yourself as a graceful, four-legged creature. | Intermediate | Improves balance, coordination, and core stability; strengthens back muscles. |
| Side Plank | Lie on your side, propped up on one forearm. Lift your hips off the floor, creating a straight line from head to feet. Hold, then repeat on the other side. Imagine a straight line from your head to your ankles, like a ruler lying on its side. | Intermediate to Advanced | Strengthens obliques, improves core stability, enhances lateral strength. |
Proper Breathing Techniques for Core Exercises
Proper breathing is key to maximizing the effectiveness of core exercises and preventing injury. During exertion, exhale forcefully; this helps to engage your core muscles more effectively. Inhale during the less strenuous phases of the movement. Think of it as a natural rhythm – exhale with the effort, inhale during the recovery. Don’t hold your breath! This can lead to dizziness and strain.
A consistent, controlled breathing pattern will enhance your workout and help you achieve better results.
Incorporating Resistance Training into a Weekly Routine
So, you’re ready to unleash your inner superheroine with resistance training? Fantastic! But like a well-crafted superhero origin story, building strength takes time and a strategic plan. This isn’t about becoming a bodybuilder overnight (unless that’s your goal, then go for it!), but about building a sustainable routine that fits your life and keeps you motivated. Think of it as a long-term mission, not a sprint.Integrating resistance training into your weekly routine requires a balanced approach, blending strength work with cardio and, crucially, rest.
Your body needs time to recover and rebuild stronger, just like a well-maintained machine. Ignoring rest is like trying to run a marathon on empty – you’ll burn out fast.
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A Sample Weekly Workout Schedule
A balanced weekly schedule should include a mix of resistance training, cardiovascular exercise, and rest days. Remember, this is asample* – adjust it to fit your individual needs and preferences. Don’t be afraid to experiment and find what works best for you.
| Day | Activity | Focus |
|---|---|---|
| Monday | Resistance Training (Upper Body) | Chest, shoulders, triceps |
| Tuesday | Cardio (30-45 minutes) | Brisk walking, swimming, cycling |
| Wednesday | Resistance Training (Lower Body) | Legs, glutes, hamstrings |
| Thursday | Rest or Active Recovery (Yoga, stretching) | Allow your muscles to recover |
| Friday | Resistance Training (Core & Full Body) | Plank variations, squats, lunges |
| Saturday | Cardio (30-45 minutes) or Rest | Choose your adventure! |
| Sunday | Rest | Recharge your batteries |
Progressive Overload: The Key to Strength Gains
Progressive overload is the secret sauce to consistent strength gains. It’s the principle of gradually increasing the demands placed on your muscles over time. This could involve increasing the weight you lift, the number of repetitions, the number of sets, or even the difficulty of the exercises. Imagine it like this: if you always lift the same weight, your muscles will eventually plateau.
Progressive overload keeps them guessing and growing stronger.
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“The body adapts to the stress placed upon it. To continue improving, you must consistently increase the challenge.”
A practical example: If you’re doing bicep curls with 5-pound dumbbells, and you can easily do 12 repetitions with good form, it’s time to increase the weight, reps, or sets next week. Maybe try 6-pound dumbbells, or 15 repetitions with the 5-pounders. Always prioritize proper form over lifting heavier weight.
Staying Motivated and Consistent
Consistency is key, but let’s face it – motivation can fluctuate like a rollercoaster. Here are a few tips to keep you on track:Find a workout buddy: Having a friend to exercise with can provide accountability and make workouts more fun. Think of it as your own personal superhero squad!Set realistic goals: Start small and celebrate your progress.
Don’t try to do too much too soon – consistency trumps intensity in the long run.Reward yourself: Treat yourself to something you enjoy after reaching a milestone. It could be a new workout outfit, a relaxing massage, or a delicious healthy meal. But avoid rewarding yourself with things that counteract your fitness goals!Remember your “why”: Connect with your initial reasons for starting resistance training.
Write them down and refer to them when motivation wanes. Is it to improve your health, boost your confidence, or simply feel stronger? Keeping your “why” in mind can provide the extra push you need.
Nutrition and Recovery
Resistance training is like giving your body a fantastic workout; it’s sculpting a masterpiece. But just like Michelangelo needed the right marble and tools, your body needs the right fuel and recovery strategies to truly shine. Ignoring nutrition and recovery is like expecting a prize-winning sculpture from a starving, sleep-deprived artist – it’s not going to happen! This section will illuminate the crucial role of proper nutrition and rest in maximizing your gains and minimizing those pesky aches and pains.Proper nutrition and hydration are essential for muscle growth and repair after resistance training.
Think of your muscles as tiny construction workers building a stronger, more impressive you. They need the right building materials (nutrients) and plenty of water to stay hydrated and effective. Without sufficient fuel, your muscles will struggle to repair themselves after a workout, hindering your progress and potentially leading to injury. This is where the magic of mindful eating comes into play.
Macronutrient Intake for Muscle Growth
To build and repair muscle tissue, your body needs a sufficient supply of protein, carbohydrates, and healthy fats. Protein is the building block of muscle, so consuming enough is paramount. Carbohydrates provide the energy your muscles need to perform during your workouts, and healthy fats are vital for hormone production and overall health. A balanced approach is key; it’s not about eliminating any of these macronutrients but finding the right balance for your individual needs and activity level.
Forget the fountain of youth, ladies – resistance training is the real deal! Squats, lunges, and rows are your new best friends, building strength and sculpting those killer curves. If you’re a newbie, check out this fantastic beginner weight training program for weight loss and toning to get started safely. Then, gradually increase the weight and challenge yourself to those best resistance training exercises for women over 40, and watch those years melt away (metaphorically speaking, of course!).
Consider consulting a registered dietitian or nutritionist to determine your personalized macronutrient targets.
Examples of Muscle-Building and Repairing Foods
Let’s talk about delicious fuel for your fitness journey! Imagine a vibrant plate brimming with foods that actively support your muscles’ recovery and growth. Lean protein sources such as grilled chicken breast, salmon, Greek yogurt, and lentils provide the amino acids necessary for muscle protein synthesis. Complex carbohydrates like brown rice, quinoa, and sweet potatoes offer sustained energy release, preventing those energy crashes after a tough workout.
Healthy fats, found in avocados, nuts, and olive oil, are essential for hormone regulation and overall well-being. Don’t forget the importance of fruits and vegetables, packed with vitamins and antioxidants that support overall health and recovery.
The Role of Sleep and Stress Management in Recovery
Sleep and stress management are often overlooked aspects of fitness, but they’re equally as important as nutrition and exercise. Think of sleep as your body’s nightly repair shop. During sleep, your body releases hormones that promote muscle growth and repair, and your nervous system resets. Chronic sleep deprivation can significantly hinder your progress, leaving you feeling sluggish and less capable of pushing yourself during workouts.
Aim for 7-9 hours of quality sleep per night.Stress, on the other hand, can wreak havoc on your body’s recovery process. Chronic stress elevates cortisol levels, a hormone that can break down muscle tissue. Effective stress management techniques such as yoga, meditation, or spending time in nature can help reduce cortisol levels and promote relaxation, ultimately improving your recovery and overall well-being.
Imagine your body’s recovery as a delicate ecosystem; a balance of proper nutrition, sufficient sleep, and stress management will help this ecosystem thrive.
Addressing Common Concerns and Modifications
Let’s face it, the thought of hoisting weights might conjure images of bulging biceps and grunting gym bros – not exactly a relaxing spa day. But for women over 40, resistance training is less about becoming a bodybuilder and more about staying strong, healthy, and feeling fantastic. Many women have legitimate concerns about starting a resistance training program, so let’s tackle those head-on with practical solutions and a dash of humor.Concerns about injuries, time constraints, and pre-existing conditions are common hurdles.
However, with the right approach, resistance training can be a safe and enjoyable part of your life, even if you’ve got a few aches and pains (or a very busy schedule!). Remember, this isn’t about conquering Mount Everest; it’s about finding a sustainable fitness routine that makes you feel empowered.
Injury Prevention and Modification Strategies
Addressing potential injuries is paramount. Many women worry about pulling a muscle or exacerbating existing conditions. The key here is to start slowly, focus on proper form, and listen to your body. This isn’t a race; it’s a marathon – albeit one where you might occasionally drop a dumbbell (we’ve all been there!). Before starting any new exercise program, consulting your doctor or a physical therapist is highly recommended, especially if you have pre-existing conditions like arthritis, osteoporosis, or back problems.
They can help identify potential risks and suggest modifications tailored to your specific needs. For example, someone with knee problems might benefit from substituting squats with seated leg presses, reducing strain on the joints.
Time Constraints and Efficient Workouts
Life gets busy, and finding time for exercise can feel like searching for a mythical unicorn. But even short, effective workouts can make a significant difference. Instead of aiming for hour-long sessions, consider shorter, high-intensity interval training (HIIT) workouts. These involve short bursts of intense exercise followed by brief recovery periods, maximizing your calorie burn and muscle engagement in a fraction of the time.
A 20-minute HIIT workout can be just as effective as a longer, less intense session. Think of it as squeezing maximum fitness into your already jam-packed day – efficiency at its finest!
Choosing Appropriate Weights and Adjusting Exercises
Selecting the right weight is crucial for both safety and effectiveness. Start with weights that challenge you but allow you to maintain good form throughout the entire range of motion. If you can’t complete the last few repetitions with good form, the weight is likely too heavy. It’s better to err on the lighter side and gradually increase the weight as you get stronger.
Remember, progress is not linear; some days you’ll feel stronger than others. Don’t get discouraged if you need to adjust the weight up or down depending on how your body feels on a particular day. Furthermore, modifications are your best friend. If a full push-up is too challenging, start with incline push-ups against a wall or a chair.
Gradually decrease the incline as you gain strength. The goal is to find variations that allow you to engage the target muscles effectively while minimizing strain. Think of it as a personalized fitness puzzle, where you find the pieces that fit you perfectly.
Visual Aids: Best Resistance Training Exercises For Women Over 40
Let’s ditch the blurry workout videos and dive into clear, concise descriptions of how to perform these exercises correctly. Proper form isn’t just about looking good; it’s about preventing injuries and maximizing results. Think of it as your secret weapon to a stronger, healthier you!
Squat
The squat is a foundational exercise that targets your quads, glutes, and hamstrings – the powerhouse muscles of your lower body. Mastering the squat is key to building lower body strength and improving balance.Imagine a chair behind you. Stand with your feet shoulder-width apart, toes slightly pointed outwards. Keep your back straight, engaging your core muscles (think about pulling your belly button towards your spine).
Now, slowly lower yourself as if you’re about to sit in that imaginary chair, keeping your knees aligned with your toes and your chest lifted. Your thighs should be parallel to the floor, or as close as you can comfortably manage. Push through your heels to return to the starting position.For beginners, you can modify the squat by performing it against a wall.
This provides support and helps maintain proper form. Alternatively, a partial squat (only going down halfway) is a great way to build strength and technique before attempting a full squat. Another modification is to perform squats holding onto a sturdy chair or counter for balance.
Dumbbell Row
This exercise strengthens your back muscles, improves posture, and combats that dreaded rounded-shoulder slump.Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Hinge at your hips, bending forward from the waist while keeping your back straight. Let the dumbbells hang down towards the floor. Keeping your core engaged and your back straight, pull one dumbbell up towards your chest, squeezing your shoulder blades together.
Lower the dumbbell back down slowly and repeat on the other side. Maintain a neutral spine throughout the exercise, avoiding rounding your back.For beginners, start with lighter weights to focus on form. You can also perform the dumbbell row with your knees slightly bent for better balance. Alternatively, you can perform the exercise seated on a bench, which provides additional support and stability.
If you lack balance, you can perform the dumbbell row while leaning against a wall.
Push-up
The push-up is a classic exercise that works your chest, shoulders, and triceps. It’s a fantastic full-body exercise that improves upper body strength and overall fitness.Start in a plank position, with your hands slightly wider than shoulder-width apart, fingers pointing forward. Your body should form a straight line from head to heels. Lower your chest towards the floor by bending your elbows, keeping them close to your body.
Push back up to the starting position, extending your arms fully.For beginners, knee push-ups are a great modification. Start on your hands and knees, maintaining a straight line from your head to your knees. Lower your chest towards the floor and push back up. As you gain strength, gradually work towards performing full push-ups. You can also perform push-ups against a wall or an elevated surface, which reduces the amount of body weight you are lifting.
Conclusive Thoughts
So there you have it – your ultimate guide to conquering resistance training after 40! Remember, this isn’t about becoming a bodybuilder overnight; it’s about building a stronger, healthier, and more confident you. Embrace the challenge, celebrate your progress, and remember to listen to your body. With dedication and the right exercises, you can achieve incredible results and prove that age is just a number – a number you’re about to leave far behind in the dust!