So you’re getting older, we all are we can’t stop the process but the question is can we slow it down. No we can’t stop the clock but we can slow down physical effects somewhat. What I am talking isn’t the grey hair or the baldness but the muscle tone and strength. We can get rid of that saggy belly and the double chin. We can help prevent muscle deterioration. Let me explain how to do this. It is by weight lifting routines for older men.
As you age there is a natural degradation of your body’s musculature which is inevitable but it can be slowed or even temporarily reversed with proper workouts. I am of course talking about lifting weights to stay in shape over 50. Now before you think “hey I’m no bodybuilder “ that’s not what I’m talking about. I just mean strength training not bodybuilding. So how do we do that you ask. We accomplish this buy working the muscles to break them down to allow rebuilding. That is how they get stronger.
There are two ways to do this, you can do high weight with low Reps or low weight high Reps. You don’t need access to a weight room or belong to a gym, nor do you have to buy all kinds of expensive equipment. A cheap set of dumbbells, resistance band and or tube and optionally a exercise mat and you are good to go. If you are really stuck anything with weight that is easily held and maneuverable will work in a pinch. You can also do body weight routines.
Now let’s assume you opt for a combination of dumbbells and body weight. Start with 5 to 10 reps of 3 sets or whatever you can do at your starting level. You should reach the point where you can barely complete the last Rep properly for the best results. When it becomes too easy gradually increase the Reps to almost the point of collapse again. Allow 30 sec to a minute of rest between sets.
Make sure you get 7 to 8 hours sleep a night if possible because that is when the body repairs itself and allow at least two rest days a week because if you work your muscles constantly they don’t have time to rebuild. I have only scratched the surface and Iwill cover all this in greater detail in future posts. If you have any questions or would like to offer an opinion or comment please feel free to comment below. I look forward to your feedback. Take care for now and happy lifting.