How Do I Start Lifting Weights?
Not only is it never too late to start lifting weights, but weight training actually becomes more crucial as you age. This is because if done often enough, weight lifting can help reverse, or at the very least, slow down the loss of muscle mass and bone density that occurs naturally with age.
Energy levels gradually decrease as we grow older. As a result, most middle-aged individuals and beyond assume that it’s too late to get into weight lifting. That, however, could not be further from the truth!
To ensure you get started on the right foot, here are a few pointers on the best and safest way for senior adults to start lifting weights.
Am I Too Old To Start Lifting Weights?
Weight lifting offers a host of important benefits for older individuals. These range from a boost in strength to increased flexibility and balance to improved health to reduced risk of falls and more. So, if you’re a middle-aged individual or older, you should seriously consider making weight lifting a part of your exercise routine. With the following tips, you should be able to create a personalized weightlifting plan that ensures both safety and optimum results.
Get Your Doctor’s Consent
It’s always important to check with your doctor before starting a new workout program, especially if you’re in the later years of your adulthood. A doctor will be able to determine if you can start lifting weights regularly without putting your health at risk.
Consult With A Trainer
While weight lifting is a great workout option for those advanced in age, it can be dangerous if done using the wrong approach. For this reason, it’s highly important that you consult with a trainer before jumping into weight training. A trainer will be able to take you through all the various intricacies. This includes proper form and technique, ideal rest times, complementary warm up routines, suitable diet, and so on that make up a safe and effective weight lifting workout. A trainer can also help you develop a personalized workout plan based on your unique fitness level and overall health.
Free Report: 15-Minute Fitness Workouts
Since weight training is a highly intense physical activity, taking on too much too soon will more than likely lead to injury regardless of your age. The risk for injury is however higher for those who are more advanced in age. So, it’s essential to start slow and increase workout intensity as strength and fitness improves. The trick here is to start with a weight that provides a challenging but comfortable workout. Then gradually increase the weight as the body grows accustomed to the currently used weights.
As with any form of exercise, regular workouts are mandatory to ensuring you get to experience whatever results you are going for. However, since older individuals have a slower recovery rate than their younger counterparts, more rest is required in between workout sessions. This therefore creates the need for striking the perfect balance between ensuring effectiveness and proper recovery. According to most fitness experts, 2 to 3 times a week should be enough to keep workouts safe and effective for the much older individuals lifting weights.
Age is not a factor when it comes to weight lifting. Literally anyone (even those as old as 90) can reap the benefits when they start lifting weights. All that is required is caution and proper planning and execution of a weight lifting regimen.
The #1 Fat Burning Exercise For Your Metabolic Type (different for everyone)
Have you ever taken the time to evaluate how your specific metabolism operates the best and whether your exercise regimen is ideally suited for your metabolic type? If not, that’s a huge mistake. It could be forcing you to put on weight, aging you faster and robbing you of the opportunity to operate at your peak fat burning potential.
Your metabolism changes over time. What you did when you were 20 to stay in shape isn’t appropriate when you’re 35+. How your body responds to exercise is different. In just 33 seconds with these 11 simple questions (each takes just 3 seconds to answer), you can discover your specific metabolic type and the best exercises (and foods) to reach your maximum fat burning potential.