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A Workout Guide for Older Men

By Edited Jan 19, 2016 0 1

As an older man following a workout routine designed for 20 somethings can very well lead to injury.  On the other hand, just because you're over age 40 is no reason to throw in the towel and accept being an out of shape middle aged man.  Starting a weight lifting program is a smart choice to make to make you live longer and better.  Follow this workout guide when you''re ready to make a real change in your life.

Get your mind right before starting this weight lifting program

Make sure you surround yourself with motivational pictures or items. Perhaps a picture of yourself when you were younger and in shape is all it takes.  Having the proper motivation before starting a weight lifting program is key to sticking with it.  You should also understand and be prepared for the fact that you will not get the same muscle building results you got in your 20's, it's just not going to happen.  If you use a smart, targeted workout routine you WILL see results over time.

Read this entire workout guide before you start your weight lifting program

  • Begin working out again but take it slow, you're not 18 anymore. It'll take a few workouts for your muscles and joints to get accustomed to the increased stress of your weight lifting program.  At first you shouldn't attempt to workout every day, you'll need some time to get back into the swing of things.  Every other day is fine to start.
  • Make sure you always warm up before your workout. In order to prevent injury you'll need to stretch too, make sure you stick with dynamic stretching before your workout and switch to static stretching after your workout to reduce the possibility of injury. To get the most out of your workout you should be warmed up before you start your older weight lifting program.
  • Don't listen to myths. You don't need to spend hours in the gym to get results from your workout program, nor should you even attempt this . Muscle is built while you sleep, not in the gym so get in there, workout, and get out.
  • You'll need to get enough sleep to allow your muscles time to grow. Muscle tissue is built while you sleep, not in the gym, so get enough, at least 7 hours of sleep every night.  Recovery, although important for everyone, is even more important if you're older.
  • You absolutely must take a good multi-vitamin every day. You need to have the building blocks of muscle growth in order to get results from your weight lifting program. I hate to say it, but you aren't producing as much testosterone either, so take your vitamins! This is a key part to this workout guide.
  • Eat 5 or even 6 small meals every day. Your body needs to have enough calories and protein to build muscle, make sure it gets it! Your weight lifting program will fail if you don't eat enough.
  • Supplement your food intake with protein shakes and bars. Experts recommend at least 1.5 grams of protein for every pound of body weight. Make sure you use protein shakes and bars to achieve this protein intake goal.
  • As part of this workout guide you should do cardio a few times a week. Not only do you want to build your muscles but you should also strengthen your respiratory system too, it just makes sense to do this as part of your weight lifting program.


How long will it take for you to see results doing your weight lifting program?

This is impossible to say exacty since we're all different. But, if you workout hard, get enough sleep and eat enough you should see some real results from your weight lifting program in as little as two weeks. It's important to stress also that you should consult with a physician before starting any diet or weight lifting program, for your own safety. This workout guide should give you the basics to succeed, you will also find many more useful links right here on this page to help you find the best workout guide to help you get huge!!

Ready to start working out?  Here's a great article to help find the right bodybuilding supplements that actually work, a real necessity when you're starting a workout program as an older adult.



Apr 19, 2012 6:19pm
Some good general information here. But please don't do static stretching before training, as this makes you more prone to injury. Dynamic stretching and mobility work are great though. There are a couple of exceptions, such as if you need to stretch your hips a bit before squatting, but in general do static stretching after training.
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