Resistance Training at 40 And Over – 3 Essential Elements of a Weight Training Program!
Your program has to suit you specifically to meet your fitness goals. What you want to accomplish can affect how the elements of weight training factor in to your workout.
When you are planning out what you are working on, you need to take into account how one set of exercises will affect the next set you do. Using the larger muscle groups in a set first would be suggested. Follow up with working smaller groups associated with the area. When doing legs, for example, working the large quadriceps with a press or a squat first and then you can move to adductor, abductor and calf work. Also remember to start with a set at a light weight to warm up the area with each and every set you do.
A second suggestion, when possible switch back and forth to alternating muscle groups which allows for one set to 'recover' while you work a different area.
This is a gray area for anyone who exercises and anyone new to a gym is usually in the dark here. If you are looking to tone muscles and increase endurance then you want a moderate weight that challenges you and do a higher number of repetitions. Some studies support trying to do 12-15 and some say even higher! To build strength and bulk however you want a weight that is higher and to lift it far fewer times than if you are toning. Keep in mind that the heavier weights will also put you at risk for incorrect form and consequently injury if you take on more than you can do too early. On the flip side of this, don't get comfortable doing the same weight level week after week and month after month, to build up endurance and to effectively tone you need to start pushing yourself to higher weight levels over time.
]]>
we will all require a short pause in between sets of exercises. If you are new to training with weights your down time may need to be a bit longer in the initial phases of your program. As your body begins to adjust, ideally for someone who is toning and gaining endurance you should break approximately 40-90 seconds. By continuing to move you will be keeping your heart rate up after your warm up and this can benefit you by making this more of a circuit training session. When you are pushing yourself with very heavy weight and going for strength you will need a longer pause of about 2-5 minutes to allow for a recovery and prepare for another set.
As with anything related to exercise these are "guidelines" not hard and fast rules, beginners may need a different pace and lower repetitions and as time goes on they strive for more. Listen to your body, if you feel weak and tired then rest a bit, or lower your weight and try for a few more. It's a gradual process to strengthen your body so don't treat it as a race. Keep yourself at a weight level where you feel you are challenging your muscles and you can maintain proper form if you are new to this game.
Your safety comes first!
Looking for bodybuilding over 40 ideas or suggestions? Take your weight training to another level.