Read How To Care For Your Body While Bodybuilding After Forty

Now is a great time to turn your chubby or unfit body into an athletic figure. There is no reason to believe that bodybuilding over 40 is less effective than it was 20 years ago. However, there are some precautions you should take to protect your health as you exercise.

After you have researched bodybuilding and fully understand the unique needs for fitness over 40, you should study the success stories of other men and women bodybuilders your age. Find several people whose fitness goals and body styles are similar to yours. Use them as role models to develop your own training schedule and program. Pay special attention to how gradually they began training, including reps, weights, rest, and cycles.

When you first start bodybuilding over 40 you should probably choose a longer cycle that will give you more rest. Your body will need extra time for renewal and repair because it is not accustomed to this activity. In an ideal program, you would exercise a muscle group on day 1, rest the next two days, train another group on day 4, and rest for two days. On day 7 you would train the remaining muscle group or groups and then rest another two days before starting the cycle again. As your skill and fitness level advances, you can shorten your rest and your cycle if you prefer.

Never begin with too much weight. It is common for younger people to mistakenly begin too high. This is not because they can start with more weight than you, it is because their bodies can endure and repair damage they cause much faster. Begin at a very low weight, the amount may vary per person. Start low enough so that you can maintain control while you perform proper movements and techniques.

You should begin bodybuilding over 40 by using higher repetitions with your lighter weights. 15 reps are a good place to start. Some experts recommend a “periodized” style where every other cycle you use slightly more weight but perform fewer reps. It will be up to you to determine when your body can repair and renew fast enough to begin this type of training. Eventually, you will be able to lower the reps and add weight at every cycle.

A good warm up is also critical if you want to prevent injury and get the most benefit from your training. After stretching, many experts recommend a light 5 to 10 minute cardio workout. Afterwards, you should warm up the muscle group you are targeting that day by lifting half the weight for about 10 reps. For example, if your goal is to lift 200 pounds in that training session, you should start by lifting 100 pounds or less.

If you have a prior injury, you will need to protect it. Even if your injury is more than a decade old, you will have to take caution not to re-injure yourself. Always talk to your doctor before beginning a bodybuilding routine, especially if you have been hurt before. Your doctor may recommend you use a brace or avoid certain movements.

If you follow these simple recommendations you will be practicing safe bodybuilding over 40. If you have more questions or are nervous about injuring yourself, ask a certified trainer to show you the best way to train your body. Using caution and asking for help will get you prepared for a more intense workout later and get you started on the road to fitness success.

Scott Fisher is a regular writer on fitness after 40. Dont forget to check out his website for more information on body building over 40.