Starting A Strength Training Program In My 40's?

Question:I'm in my 40s and would like to start a strength training program. How do you recommend I start?

AnswerLThat is a great question about starting a strength training program. In your 40's I'd recommend that you start with the foundational exercises of machine training. It gives you the chance to do every exercise perfectly because it sets the range of movement; it sets the move of patterns; it gives you support and control and you start with one, maybe two sets of about 12 to 16 repetitions or relatively light to moderate weight load so you really develop the movement patterns and the skills necessary to progress in a very productive manner.

Once you've done that for about a month, you can now go to what I call fundamental training with your free weight exercises, dumb bells and barbells. And with those exercises you might improve your strength even more because of the core stabilization and you might also want to go to two to three sets of each exercise with a little heavier weights. Instead of doing 12 to 16 repetitions start with, you know about eight to 12 reps. If you can do at least eight, it's a good weight. Once you can do 12, that's your signal to progress to a heavier weight load and continue to make progress in your strength and your muscle development and your functional capacities.

Give this a try for a couple of months. Even though this seems slow and progressive, you'll set the basis or foundation for future improvement so that you'll be just as strong in your 40's as most people are in their 20's.

-- This embed didnt make it to copy for story id = 8701622. -- This embed didnt make it to copy for story id = 8701622. -- This embed didnt make it to copy for story id = 8701622. -- This embed didnt make it to copy for story id = 8701622.
Join the Discussion
You are using an outdated version of Internet Explorer. Please click here to upgrade your browser in order to comment.
blog comments powered by Disqus
 
You Might Also Like...
See It, Share It
PHOTO: The scene near the finish line of the Boston Marathon is seen in this April 16, 2013 file photo. Inset, suspects Tamerlan and Dzhokhar Tsarnaev are seen. Tamerlan Tsarnaev died after a gunfight with police and Dzhokhar Tsarnaev, was captured.
Elise Amendola/AP Photo; Inset: Lowell Sun, FBI/AP Photo
PHOTO: The first explosion knocked down a runner at the finish line of the 117th Boston Marathon.
John Tlumacki/The Boston Globe via Getty Images
PHOTO: Pulaski Township Police Sgt. Chad Adam seen here in this undated Facebook photo, went undercover as an Amish woman.
Pulaski Township Police Department/Facebook
PHOTO: The Earths shadow is cast over the surface of the moon as a total lunar eclipse is seen though a Magnolia tree top in the sky over Tyler, Texas, April 15, 2014.
Dr. Scott M. Lieberman/AP Photo