Tips for Bodybuilding After 40

Start bodybuilding after you are 40 years old is an ambitious, but very important goal. Most men over the age of forty start having a lot of health problems, mostly due to a sedentary way of life. Bodybuilding or weight training definitely can help you to regain strength, shape your body, and give you back your health. Here are some important tips for bodybuilding after 40.

* Check your doctor.
It doesn’t matter if you just want to exercise a couple of hours a day, you need to check with your doctor first. Take a physical exam and start your new routine when the doctor gives you the okay.

* Start Slow.
You won’t get in shape overnight, and you’re probably too out of shape by now. Men over 40 chances are that you’re prone to heart diseases, diabetes, arthritis, or bone problems. If you start without pacing yourself, you’re in risk of having health problems or experience injuries at the beginning.

* Don’t live in the gym.
You don’t have to spend your entire day in the gym to start getting into shape. A lot of men think so, but your chances of getting into shape increase when you do quality, not quantity time. Exercise 45 to 60 minutes during 4 days and take a rest.

* Don’t forget to warm up.
If you want to avoid serious body injuries, take your time to warm up really good. Younger guys are less prone to injuries and they don’t need to warm up as much as you do when you’re over forty.

* Eat right.
You need to have your diet in order, otherwise it doesn’t matter that you’re doing everything right in the gym if you hit the pizzeria after your workout.


4 Responses to “Tips for Bodybuilding After 40”

  1. Rich
    11. Sep, 2010 at 12:09 pm #

    I want to tell all the doubters out there that weight training can be done after 40. I hit my bench press max of 400 pounds at age 46 and have lived the last 4 years with less than 10% bodyfat thanks to weight training.

  2. Joseph Dharmaraj
    29. Oct, 2011 at 2:15 am #

    I am very sure body building will 100% reduce your mental stress.Whenever i do execrise next day i feel lot of happiness in my mind.No any confusion in mind, no any abnormal thinkings.
    Many will go to church to pray god to reduce their mental stree, but i will say go to gym, instead of church(If to do so he will very happy)
    but so for i do not know how to do exercise properly in gym.If some one sent me viedo of proper gum exercise i will be very thankful to them.I am 52.

  3. Ivan
    07. Mar, 2012 at 12:13 am #

    The key is consistency; work out reguarly and intensly, set goals, and work for the pump just like you were 20. Enoy it, eat right and feel good, drink beer and avoid liquor, and before you know it your getting ripped and putting up some weight. I’m 41, run 15 milesxweek and lift 3 days. Not as heavy or into he low-rep stuff of my strong-man youth, but just enjoying the feel of he weight, the muscle contraction and the pump.

  4. Octavio
    22. Oct, 2012 at 9:18 pm #

    These general tips are great and very true, especially the Start Slow and Warm Up. I started going to the gym about a year and a half ago at the age of 47 plus. When I first joined, my routine consisted mostly of cardiovascular exercises using my own body weight and joining group classes like Spin, Yoga and Palates, anything to lose weight and feel more limber. Diet also became an important focus as I knew I had to cut on the heavy carbohydrate and sweet diet I had. My weight was over 210 lbs. at 5′-8″ high with a 36 plus waist when I joined a gym and started to exercise.

    Slowly I began to do some weight training and after about six months of trying different machines and asking those around me that seem to be more knowledge. One day I was lucky enough to meet a gym rat who has become my gym buddy and friend: and luckily for me, has incredible body building knowledge. My almost 60 years old friend is in the best shape any man can hope to be and has helped me learn how to schedule my workouts and target the different parts of the body and set goals. If you are not as lucky to have a friend or someone who is willing to help you, keep asking questions and read as many articles or books as you can to educate yourself. If you can afford it and your gym offers, find a trainer for a couple of secions and try to learn as much as you can. There is allot to learn for men like me who never had an understanding or appreciation of the benefits of being in shape at a younger age.

    A year and a half later I turned 49 and now weigh178 lbs., have a 32″ waist, can bench press more than my body weight, and have more energy than I did in my 20′s. As mentioned above, the key is consistency in your routine, increasing your intensity as you become more able, and most important setting PERSONAL GOALS. Dedication feels great when you see results!

    Have Fun!

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