How to Adjust Your Workout Routine – Fitness For Men Over 40
It’s common knowledge that, as you get older, your body’s strength declines and exercise becomes more of a challenge for you. When you are over forty, it may be harder for you to recover from your intense gym session. The muscle soreness that you experience after your workout is more of a problem than it used to be. It also becomes much easier for you to get injured during your workout as well.
While it’s true that you may not be able to do much heavy-lifting as much as you used to when you were younger, it does not mean that you have to stop training altogether. Don’t listen to anyone who says otherwise! The key is to adjust your fitness routine to fit with your age. Despite all of the drawbacks that come with old age, you can still stay fit simply by making a few alterations to your workout routine. Listed down below are some exercises that need to be adjusted:
During your 20s, you may be able to max out on squats and do some pretty heavy-lifting without much difficulty. However, things change when you are forty. When you push yourself too hard in the gym, the risk of injury also increases tenfold! You don’t want to break your back just to prove to yourself that you still got it. If you are a father and a husband, getting injured will not only make you miserable, but it will also upset your loved ones.
To avoid getting injured during squats, remember the rule of thumb: never lift more than 75 percent of 1RM. Unless you are a professional powerlifter, this is the threshold that you don’t want to cross over. Anything over that can significantly increase your risk of injury. Instead of the heavy lifting, lift four to five single reps at 70 to 75 percent of 1RM every one to two weeks. Don’t forget to take a few minutes to rest in between sets as well. This adjustment in the routine will help you maintain your strength and prevent you from getting injured.
The behind-the-neck press is known for building shoulder strength. However, for men over forty, the exercise will do more harm than good, especially for those who already have existing shoulder issues common among athletes. This exercise can also create problems with shoulder mobility as well. Most athletes – amateurs and professionals alike – have suffered a shoulder injury at some point in their lives. When they reach the age of forty, however, their already-compromised shoulders become even more prone to injury, which is why it is very important that they watch out for exercises that can make their condition worse.
In place of the behind-the-neck press, do overhead presses with a light dumbbell instead. With a pair of 10 to 15-pound dumbbells, do the workout for four sets for thirty seconds, with thirty seconds of rest between sets. During the thirty-second rests, hold the dumbbells with arms straightened overhead to stretch out the muscle. Doing this will help with muscle soreness post-workout.
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Jack of all trades... master of none! Father of 3 awesome boys, husband to 1 amazing wife! Obstacle racer, procrastinator, computer nerd, trying not to follow the herd!