TRAINING TIPS FOR 40+
1. Train only as much as you can recovery-Don't feel obligated to train a set number of days. What numbers is objective progression.
The more you train, the less intense any given training session is going to be
1. Train only as much as you can recovery-Don't feel obligated to train a set number of days. What numbers is objective progression.
The more you train, the less intense any given training session is going to be
2. DELOAD the Spine
This does not mean "don't lift heavy", but direct axial loading, ie, having the barbell on your back, that is pure compression, and it will have negative long term effect
Do this sparingly, and better yet...
This does not mean "don't lift heavy", but direct axial loading, ie, having the barbell on your back, that is pure compression, and it will have negative long term effect
Do this sparingly, and better yet...
I heavily recommend single leg lifts, trap bar deadlifts, weighted bodyweight squats, basically finding ways to apply load without the heavy spinal compression you would get from a barbell
Focus on working the muscles, not compressing the joints
Focus on working the muscles, not compressing the joints
3. Keep the weights moderate
Train with 60-80% of your max weights, and keep the reps in the 6-15 range
You will readily maintain and build muscle and strength, and avoid the fatigue that comes with lower rep lifting
Train with 60-80% of your max weights, and keep the reps in the 6-15 range
You will readily maintain and build muscle and strength, and avoid the fatigue that comes with lower rep lifting
4. Ditch the lifts that hurt you
Do not do movements that you know aggravate your joints
Whether this is barbell bench press, barbell squats, upright rows, etc, keep all of your movements joint friendly
Do not do movements that you know aggravate your joints
Whether this is barbell bench press, barbell squats, upright rows, etc, keep all of your movements joint friendly
5. DBs, Kettlebells, cables, machines, bands, and bodyweight
The reality is that you do NOT need to do barbell work at all to maintain an amazing physique and high level of health
Use all available tools at your disposal, dont limit yourself to only one
The reality is that you do NOT need to do barbell work at all to maintain an amazing physique and high level of health
Use all available tools at your disposal, dont limit yourself to only one
6. Stay flexible and mobile
There is no special routine needed for this, what matters is you stay MOVING and physically active.
The less you move, the stiffer you will become.
This relationship is 1:1
There is no special routine needed for this, what matters is you stay MOVING and physically active.
The less you move, the stiffer you will become.
This relationship is 1:1
7. Keep the workouts moderate
A good workout can be as few as two movements, and up to 8 in some cases. Ive found the "sweet" spot for most individuals is 3-5 exercises.
The covers all the ranges of motion for any given muscle group, and it allows you to get quality work in
A good workout can be as few as two movements, and up to 8 in some cases. Ive found the "sweet" spot for most individuals is 3-5 exercises.
The covers all the ranges of motion for any given muscle group, and it allows you to get quality work in
8. Always warmup
Don't overcomplicate this. Always do at least 1 high rep warmup set for every movement, feel it out and see how your body handles it on that particular day
Warmup by practicing the exercises you will already be doing, take as long as needed
Don't overcomplicate this. Always do at least 1 high rep warmup set for every movement, feel it out and see how your body handles it on that particular day
Warmup by practicing the exercises you will already be doing, take as long as needed
9. Dont max out
I made this point somewhat already, but its worth saying
Maxing out is ALWAYS risky, and the number of injuries that occur is very high
Once you are in your 50s and beyond, maxing out becomes pure ego, and serves no real purpose in training
I made this point somewhat already, but its worth saying
Maxing out is ALWAYS risky, and the number of injuries that occur is very high
Once you are in your 50s and beyond, maxing out becomes pure ego, and serves no real purpose in training
If you are insistent upon maxing out
-do it rarely, at the end of 3-4 months of training
-Always have spotters and safety rails set up
-Be fully warmed up, mentally prepared, and rehearse the lift in your head
-Use whatever supportive gear is appropriate
-do it rarely, at the end of 3-4 months of training
-Always have spotters and safety rails set up
-Be fully warmed up, mentally prepared, and rehearse the lift in your head
-Use whatever supportive gear is appropriate
10. WALK, A LOT
This is not a point that requires explanation. You lose the ability of gait, you are going to decline rapidly
Always walk for health
This is not a point that requires explanation. You lose the ability of gait, you are going to decline rapidly
Always walk for health
Do you have a program that does all this?
YES, that is the Longevity program is. It whats I recommend for anyone 40 and over who wants to optimize their training
The strategies are applicable for ANY kind of training you do
gum.co/AJACLongevity
YES, that is the Longevity program is. It whats I recommend for anyone 40 and over who wants to optimize their training
The strategies are applicable for ANY kind of training you do
gum.co/AJACLongevity
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