Some tips for strength training after 40

  1. Warm-up properly. I don’t mean jumping on a treadmill for 10 mins. You need to take each muscle group through range of motion exercises, as well as going through a range of lighter weights when building up to your lifts. For example, if my working weight for squats is 70kg I do 10 body-weight squats first, then 8 with just the bar, then build up in increments of 5 or 10kg reducing the reps each time until I reach my working weight. So I do a whole body  warm-up made up of dynamic stretches at the start of each workout – this takes 10 mins – then I warm-up each exercise before performing my sets at working weight.
  2. Work on your mobility, every day preferably, but at least every day that you workout. This is invaluable to keep your body functioning properly.
  3. Stretch & foamroll after each workout. This helps minimise delayed onset muscle soreness (DOMS) and helps recovery.
  4. Incorporate rest days. I take two rest days every week, but you need to find what’s optimal for yourself.
  5. Listen to your body. If a lift is giving you trouble on a any particular day just do something else, and do some extra mobility work on the area that’s causing problems.
  6. Get a good physio, and do what they tell you.
  7. Find a good program that suits your level of ability. I can highly recommend Get Glutes by Kellie Davis & Bret Contreras (affiliate link on the right of this article).
  8. Enjoy what you are doing!
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2 comments

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