Weight Training for Men Over 40, 50 or 60
Hello, I am Roger, a 52 year old male. Feeling weak since past few months, I have decided to join a weight training program especially for those over 50. Can you suggest me some weight training tips to get started as a beginner?
One of the most popular bodybuilding books ever published was (is) Clarence Bass' work "Fabulously Fit Forever." This work was specifically designed to teach weight training program to men over 50 and it presented many excellent tips and insights into why and how people over such an age should workout and workout frequently.
To this day, decades after its publication, many men still do not look to weight training workout in their late 40's and into their 60's. To not do so is a huge mistake. There are many vital benefits to your health that can be gained if you workout with weights at an older age.
When you lift weights, you gain quite a few benefits. The most obvious would be muscle building. This will help you enhance your strength quite a bit which is always a good thing. When you are stronger, you improve the quality of your life. That is a fact! It is another fact that when you lift weights, you increase your metabolic function. This means you can maintain a much leaner physique than would be possible without lifting weights.
Of course, the dilemma most run into is the fact that most weightlifting programs out there were devised for those that are quite younger. It would not be 100% advisable to perform the same workout as someone that is younger. You want to enhance your potential to get the most out of your workouts while reducing injury risks. Here are some tips on how to do just that:
1. Get into the habit of stretching and warming up for longer periods of time when you are new to weightlifting. You do not want to rush into a weight training session cold when you are older because this can lead to injuries. Devising a proper warm up routine is a must and it will enhance your success potential immensely.
2. Never start out with heavy weights. You will want to go in the opposite direction instead of doing this. That is, you will want to stick with 10lb to 15lb dumbbells and not try and load up on heavy weight. There is tremendous variety and versatility with dumbbell exercises. You can get an amazingly diverse workout with them which is why they remain so highly recommended.
3. On a side note, you could even add resistance bands to the mix since they mimic dumbbells in many ways. The one drawback with dumbbells is that they do not pack on mass and are more akin to toning workouts.
4. Give yourself more rest time between workouts to heal. Don't try to lift weights 4 to 5 times a day. This is a mistake. Look instead towards 1 or 2 days a week. This would be a much better plan when you are a little older.
5. The process of lifting weights when you are older is not a bad idea. It can deliver many amazing improvements to health, fitness, and vitality. Just be sure to approach the process properly to get the most out of it while minimizing injury risks.
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