Struggling to get back in shape? Want to have stronger bones and greater energy? If so, it’s time to hit the gym! There are plenty of men over 40 who wish to achieve a lean physique and enjoy better health. A balanced workout program can lower your risk of obesity, diabetes, heart disease, and insulin resistance. Not to mention that it’s a great way to keep fit!
So, here are 10 workout tips for the middle-aged man.
1. Strive For Progress
The key to building lean muscle is to challenge your body every time you work out. This can be done by increasing the resistance, changing the number of reps, or trying new exercises. Keep your workouts varied and the results will come.
2. Challenge Yourself Each Time
Each time you work out the resistance needs to be challenging. If you are not fatigued at the end of each set you are not challenging the muscles. Volume training will create the biggest impact on your muscles. A volume training example would be, 6-10 sets of 10 repetitions at a heavy enough weight to cause fatigue by repetition number 7 of each set.
Use proper form at all times, especially if you’re new to exercise. This helps prevent injuries and brings you closer to your goals.
3. Total Body Workouts
Let’s face it, as middle aged men time is limited. To maximize results, and not have to live in the gym, perform total body workouts, at least 3-4 days of the week.
Cardio should also be performed 3-4 times a week, which does not have to be performed in the gym.
4. Build A Strong Mind-Muscle Connection
When you lift weights, focus on the muscles that are being worked. Squeeze every muscle until you feel it burning. Leave your smartphone in the locker room and avoid distractions.
5. Train Smart, Plan Everything
Random training yields little or no results. Before hitting the gym, decide what exercises you’re going to do (remember to have alternatives if the gym is busy) and how many reps and sets you’ll complete.
6. Alternate Steady State Cardio And HIIT
By alternating steady state cardio (Maintain a steady heart rate that’s high enough to burn fat) and High intensity interval training (HIIT) you will maximize results because your body will have a chance to perform active recovery, which will still help you lose body fat while healing the muscles.
7. Keep Cardio To A Minimum
Keep your sessions between 30-45 minutes a session.
8. Get Enough Rest
Rest is just as important as nutrition and exercise. Give your body time to recover between workout sessions.
9. Listen To Your Body
Middle-aged men need to take it a little easier on their bodies than they did 20 years ago. Make one step a time and don’t push yourself too hard.
10. Stretch Daily
In addition to your gym workouts you will need to stretch daily. Stretching will keep you from tearing muscles, joints and tendons. Perform dynamic stretches prior to your workout and static stretches after.
Dynamic stretches are where you lightly bounce in the stretch. Static stretches are where you hold each stretch for 30-60 seconds and never bounce.