It is never too late to turn your chubby or unfit body into an athletic figure. In fact, there is no reason why bodybuilding over 40 should be any less effective for you now than it was 20 years ago. However, before you dive into strength training here are some precautionary tips to protect your health as you exercise.
Once you have researched strength training and understand the unique needs for fitness over 40, you should also examine the success stories of other men and women bodybuilders your age. Seek out many people whose fitness goals and body types are similar to your own. They can be your role models as you develop your own training program and schedule. You should pay close attention to how gradually they began training, including weight amounts, rest, and reps.
In the beginning of a bodybuilding over 40 program you should start with a longer cycle that allows more rest. You will need more time for renewal and repair because you are not accustomed to this type of activity. Ideally, you would work a muscle group on day 1 and rest for two days. On day 4 you would do another muscle group and then rest for two more days. You would continue this process until you have trained every muscle group and then you would rest for two days before beginning the cycle again. As you adjust to strength training, you can shorten your cycles and rest if you prefer.
Never begin with too much weight. It is common for younger people to mistakenly begin too high. This is not because they can start with more weight than you, it is because their bodies can endure and repair damage they cause much faster. Begin at a very low weight, the amount may vary per person. Start low enough so that you can maintain control while you perform proper movements and techniques.
When you begin bodybuilding over 40, start with higher repetitions to compliment your lighter weights. 15 reps are a good starting place. There are some fitness experts who recommend “periodized” style where every other cycle you perform less reps but with slightly higher weights. You will have to determine when you body is able to repair fast enough to try this technique. As you become fit, you will be able to lower the reps and add weight to every cycle.
If you want to prevent injury and get the maximum benefit from your training, you should start with a thorough warm up. After stretching, most experts recommend a light 5 to 10 minute session of cardio. Afterwards, you should warm up the body part you are targeting that day by lifting half of the weight for about 10 reps. For example, if your goal for that day is to lift 200 pounds, you should warm up with 100 pounds or less.
If you have a prior injury, you will need to protect it. Even if your injury is more than a decade old, you will have to take caution not to re-injure yourself. Always talk to your doctor before beginning a bodybuilding routine, especially if you have been hurt before. Your doctor may recommend you use a brace or avoid certain movements.
These simple recommendations will help you practice safe bodybuilding over 40. If you have more questions or are concerned you may injure yourself, consult a certified trainer. They can show you how to train your body. Using caution and asking for help will prepare you for a more intense workout down the road and get you started on the path to fitness.
Scott Fisher has been writing on fitness related articles for some years now. To learn more about over 40 bodybuilding, don’t forget to check out Scott Fishers excellent website on over 50 fitness.
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