Weight training after 55 years old can be just like any other age.
Can you build muscle effectively even if you’re over 50 and have been out of the gym for awhile?
Yes you can.
Why would you start a resistance training program in your later years? Here are just a few reasons:
Resistance training or moving your body through its normal range of motion against a force like a weight or elastic band or even your own bodyweight is a natural way to promote testosterone and human growth hormone (HGH) release in the body. Keeping testosterone and HGH plentiful will dramatically slow down the effects of aging.
Weight training is the most effective way to reduce body fat.
Resistance training builds strength and helps the body maintain mobility. Loss of strength and a reduced capability for full range of motion movement accelerates aging.
Building muscle improves cardiovascular health. Gaining muscle mass after 50 promotes effective fat burning even when you are not lifting weights.
You can still look good on the beach at any age. You can start weight training after 55 years old to impress the girls, keep up with the kids or even the grand kids. It?s as simple as that.
Attitude is important in life.
It can be particularly important to carry a positive attitude in your later years.
You have to believe you can do it.
You need to know that regaining the physique of your youth is attainable (within reason).
So get your head straight first.
What are the 3 tips to weight training after 55 years old?
Remember what Clint said; ?A man has got to know his limitations?. Life has beat you up a bit. Strength and mobility are reduced, injuries have taken a toll and balance may be compromised.
This just means take it slow to start. You have to work back into full range of motion movements.
You may have to address limited mobility with stretching sessions on the side.
The mantra for the over 50 athlete is to not get hurt. An injury is really hard to recover from. It ruins your momentum. Take it slow to start.
Do the basics well. Forget about the fluff.
?Focus on basic movements and start with body weight exercises. Squats, dead lifts (just simulate the movement at first), push ups and some light overhead pressing to get you going.
Focus on good form and listen carefully to the body. Pain is not a good thing. Don?t force it.
Start with some hanging drills to prepare grip and shoulder strength. It is unlikely you can do even a single pull up right now but it will come.
Work the big muscles. Forget about loads of curls and focused arm work. Do the big lifts and do them well.
Forget about running 3 to 4 times a week like the old days. Not only will it break down muscles, injuries are likely and you can get better results with a different plan.
Trade the old distance running for a once a week sprint program. Sprinting is a relative term. In the beginning your sprints will be slightly faster than a jog. Be careful here as hamstring and foot injuries are possible.
Sprinting will not only burn fat but it builds strong legs as well. Just envision the physique of any world-class sprinter. They are muscular and powerful. Sprinting is an explosive, strength workout.
Once you get to where you can sprint hard without injury, try some super sets. Body weight squats followed by a 40 yard sprint. Try plyometric jumps onto a bench followed by a sprint. This will burn the fat and build tremendous lower body strength.
Weight training after 55 years old is not only possible, it is a great plan to achieve optimum fitness.
You can build muscle at any age.
You can burn body fat and regain your old physique at any time in your life.
Get your attitude right and start slow.
The sky’s the limit. Don?t wait any longer.
What do you think?
What is holding you back from getting fit? Comment below. #muscleafter50
Mark aka The Old Spartan and Over-50 Fitness Savior is a 63 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark helps Active Boomers get lean, healthy and strong so they live rewarding, fun lives using his signature Spartan Method training system.