How to Begin Weight Training for Men Over 50

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http://oldspartanfitness.com/how-to-begin-weight-training-for-men-over-50/ more on Weight Training for Men Over 50 http://oldspartanfitness.com Weight training for men over 50 years old is great for building strength and reducing body fat.

Health & Medicine

How to Begin Weight Training for
Men Over 50
Old Spartan Fitness

oldspartanfitness.com 1

Don’t Get Hurt
• Assess your fitness
• Know your weaknesses

oldspartanfitness.com 2

Don’t Be in a Hurry
• Get your body used to moving through a
full range of motion
• Do basic exercises

oldspartanfitness.com 3

The First Few Weeks
• Bodyweight Squats for legs & glutes
• Push Ups for chest, shoulders & triceps
• Hang from a bar for grip strength & loosen
shoulder girdle

oldspartanfitness.com 4

The First Few Weeks
• Very light straight leg dead lifts for
hamstrings, low back & core
• Very light overhead presses for shoulders,
triceps & core
• Dumbbell rows for back & biceps

oldspartanfitness.com 5

The First Few Weeks
• Slow jogging on a soft surface
• Get the body used to moving
• Work out 3 times per week
• Don’t push too hard & get sore

oldspartanfitness.com 6

Moving On in Weeks 3 and 4
• Get into a good routine
• Add some more weight & sets
• Take it slow on the squat

oldspartanfitness.com 7

Your Workout Schedule
• Day 1 Resistance training
• Day 2 repeat Resistance training (wait 24
hrs minimum from day 1)
• Day 3 Sprint Workout (wait 24 hrs
minimum from day 2)
• 40 yard sprints @ ¾ effort

oldspartanfitness.com 8

Old Spartan Fitness

Weight Training for Men Over 50 oldspartanfitness.com 9

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