resistance training

It’s always a good time to go from out of shape to fit. It’s not true that you have to be in your twenties to get in great physical shape, more and more people are learning that they can get into bodybuilding over 40. But there are different health concerns to take into account for a mature bodybuilder.

You have to understand how the body matures, and to do that you should look at other people who are bodybuilding over 40 to see why and how they are successful. Look at people who have a similar body type to your own and whose goals match your own, and consider using them as a template. Consider copying their training programs and schedules. They use a slow, gradual build up in their reps, weights, and cycles.

When you first start bodybuilding over 40 you should probably choose a longer cycle that will give you more rest. Your body will need extra time for renewal and repair because it is not accustomed to this activity.

Ideally, you might focus on one muscle group the first day, resting for the following two, target a second muscle group on the fourth day, and rest for another two days. On the seventh day you would exercise the remaining muscle groups before taking another two day rest, and then starting the cycle again. When you become more fit, you can consider shortening your rest to one day.

Keep your weight small, at first. A lot of young people start with weights that are too heavy their first times out. This is because their bodies can recover from strains, pulls, and muscle bruising more quickly than someone who is bodybuilding over 40. Begin with a very low weight. You want to be able to concentrate on doing the exercise right, not on showing off.

When bodybuilding over 40 you should be doing more reps with light weights. 15 reps are a good place to start. Some experts have suggested that you can begin adding slightly more weight every other cycle while doing fewer reps. It’s really up to you to know what your body can and can’t handle, and how much rest and recovery it needs. But, eventually, you will be able to add more weight and lower your reps as you get stronger.

A good warm up is also critical if you want to prevent injury and get the most benefit from your training. After stretching, many experts recommend a light 5 to 10 minute cardio workout. Afterwards, you should warm up the muscle group you are targeting that day by lifting half the weight for about 10 reps. For example, if your goal is to lift 200 pounds in that training session, you should start by lifting 100 pounds or less.

If you have a previous injury, you have to protect it. It might be ten years old, or even older, but you don’t want to hurt yourself again. Consult with your doctor before you get into a weightlifting routine, especially if you’ve had injuries. Your doctor might suggest that you avoid certain movements, or offer a brace or wrap to help support you.

These simple tips will help you practice safe bodybuilding over 40. If you have additional questions or are worried about hurting yourself, ask a certified trainer. A trainer can show you the best way to train your body. You can also visit my website if you want to find more tips and workouts. Remember, using caution and asking for help is the best way to prepare for a more intense workout later and will get you safely started on the path to fitness.

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