How to Begin Weight Training for Men Over 50

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Weight training for men over 50 years old is great for building strength and reducing body fat.

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How to Begin Weight Training for Men Over 50

  1. 1. How to Begin Weight Training for Men Over 50 Old Spartan Fitness oldspartanfitness.com 1
  2. 2. Don’t Get Hurt• Assess your fitness• Know your weaknesses oldspartanfitness.com 2
  3. 3. Don’t Be in a Hurry• Get your body used to moving through a full range of motion• Do basic exercises oldspartanfitness.com 3
  4. 4. 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
  5. 5. 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
  6. 6. 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
  7. 7. 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
  8. 8. 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
  9. 9. Old Spartan FitnessWeight Training for Men Over 50 oldspartanfitness.com 9

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