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Over 40
The Beginner’s Toolkit:
How Do I Start A Weight Training Program?
Click Here to order!
Weeks 1-2: Ease In
There’s no need to dive into a workout
program only to burn yourself out. Give your mind and your body a
break, but do so in the gym, not on the couch.
First, get your doctor’s approval to begin weight
training — this is
vital. You may have an underlying medical disorder that would put you
at risk for any exercise or dietary change. Be sure to rule that out.
The odds are against it, and most doctors will tell you that exercise
is always a step in the right direction, but better safe than sorry.
Begin your training without weights at all, or
with weight so light
you feel like you’re not even working hard. Here’s the catch: train
slowly, deliberately, and with intense focus on the muscles.
Seek to idealize your form (more on that in a moment.) Then, stretch —
a lot. Stretch the muscles being worked and get them ready for the
coming weeks.
You will use the workout given below for weeks 1-2, merely with lighter
weights.
Second, hire a trainer for just a few sessions. Most of
you can even find a trainer to donate his or her time to your cause if
you just ask. All you need is a few sessions — about three or so to
learn the movements. Take a video camera if you can so you can review
and practice the movements. With just a bit of practice, they’ll become
second nature.
The focus must be on the muscle involved — not on
“lifting the
weight.” You’re not a weight lifter — you’re a bodybuilder or
bodysculpter! Big difference. The goal is to stimulate the muscle,
not to lift the weight. You can do this with far less weight than
you think.
Finally, write down everything you do. Make this a
life-long
exploration into what you’re capable of. The only way to know and excel
is to journal your progress.
Next:
|
Weight Training Tips
|
Weeks 1-2: Ease In
|
Weeks 3-4: Step It Up
|
Day One: Chest and Back
|
Day Two: Legs And Abs
|
Day Three: Shoulders And
Arms
|
