The Difference Between Training In Your 40’s And Your 20’s:
In the world today there are many things that have changed. There are so many changes in life that it becomes difficult to keep up with them all.
However, one thing remains constant; fitness is still very important! You need to stay fit if you want to live a long healthy life.
You may think that you don’t have time to work out anymore, but you probably do. You just aren’t doing it enough or not at all.
If you are like most people then your lifestyle is too sedentary and inactive which results in a number of health problems such as obesity, high blood pressure, diabetes mellitus type 2 (T2DM), heart disease and stroke. These conditions increase your risk of developing cancer later in life.
So what can you do?
Well, there are some simple things you can do to improve your overall health and longevity. One of these is weight lifting. Weight lifting helps burn calories and build muscle mass which will help maintain good health.
Weightlifting is a great way to lose excess body fat while maintaining or even gaining lean muscle mass. When you lift weights, you get stronger and therefore able to perform better physically, mentally and emotionally.
Additionally, working out with free weights help improve bone strength and density — helping ward off osteoporosis.
Whether you are in your teens or your 40’s, anyone can benefit from weightlifting. Those in their teens can ward off unwanted pounds and become stronger and more coordinated while those in their 40’s can continue to benefit from weight training helping them maintain strength and delaying the aging process.
If you are looking for a weight lifting plan for your 40’s, then this is the article for you. Below are some weight lifting techniques that can help you get the most out of your workouts.
Before You Begin:
The first thing to do before you begin any weight lifting routine is to talk to your doctor. Let him know what you intend to do and see if he approves (obviously).
There may be certain limitations that you have that can prevent you from doing some exercises. For example, if you have a back problem like degenerative disc disease (DDD), you may not want to do weight lifting as it could make your condition worse.
The next thing you should do is invest in some workout equipment. You don’t need to go out and buy the most expensive brand there is; just make sure it is good quality.
You can even ask a personal trainer at your gym for some advice on where you should purchase your equipment.
Your 40’s Weight Lifting Plan:
The following weight lifting plan is not for beginners; you should already have experience with working out in general and with free weights in particular before starting this routine. This is just an outline of the exercises.
It is recommended that you get a detailed workout plan with sets, reps, rest time, etc.
If you don’t have access to a gym or any workout equipment for that matter, then no worries! There are still plenty of things you can do.
You can go running, swimming, biking, jump rope, etc. The main thing is to keep your body in motion and work those muscles!
Also, if you are looking for a complete workout plan for your 40’s that comes with diet tips as well, check out this amazing program.
Monday: Chest and Back
Exercise Sets Reps Standard Bench Press 4 10-12 Flat Dumbbell Press 4 10-12 Incline Dumbbell Flye 3 10-12 Wide Grip Pulldown 3 10-12 Super Width Pulldown (close grip) 3 10-12 Row machine 3 30 sec. rest between sets
Tuesday: Legs and Abs
Exercise Sets Reps Leg Press 4 15-20 Leg Extension 4 15-20 Seated Leg Curl 4 15-20 Calf Raise 4 15-20 Crunches 3 50 Bicycle Crunches 3 50 rest 30 sec. between sets
Thursday: Arms and Shoulders
Exercise Sets Reps Barbell Curl 4 10-12 Overhead Dumbbell Extension 4 10-12 Lying Tricep Extension 4 10-12 Close Grip Bench Press 4 10-12 Incline Dumbbell Flye 3 10-12 Side Lateral Raise 3 10-12 Bent Over Rear Delt Raise 3 10-12 rest 30 sec. between sets
Make sure to get 8 hours of sleep nightly and eat healthy on your off days!
Tips and Important Information!
Always be conservative when you begin a new exercise routine. You want to make sure that your body can handle the stress you are going to put it through, or you could get injured.
Add a little bit of weight at a time, or increase the number of reps you are doing every other week. This way your body has time to get used to the changes and build muscle memory.
At age 40, you want to start paying more attention to your diet as well. Your metabolism is slowing down, so it’s even more important to watch what you eat.
Starvation diets or crazy fads are not the answer. You should be eating lean proteins, complex carbs and plenty of fruits and vegetables. It’s also important that you drink plenty of water every day.
These tips for your 40’s are just a guideline. You may need to make further adjustments depending on your body type and what equipment you have access to.
Just remember to take a week or two to test out new routines, because it can be dangerous to start something your body may not be ready for! And always remember that your health is the most important thing, so if something starts to hurt, take a break and don’t be afraid to ask for help.
Good luck and have fun!
Return to the Beginner Weight Lifting page.
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