It is never too late to turn your chubby or unfit body into an athletic figure. In fact, there is no reason why bodybuilding over 40 should be any less effective for you now than it was 20 years ago. However, before you dive into strength training here are some precautionary tips to protect your health as you exercise.

Once you have researched bodybuilding and feel you understand the elements of fitness over 40, you should also study the success of other men and women bodybuilders your age. Find several people with body types and fitness goals similar to your own and use them as role models. Use them to create your own training schedule and program. Also, note how gradually they began training, including their reps, weights, and cycles.

When you first begin bodybuilding over 40 it would be best to choose a longer cycle that gives you plenty of rest. Your body will need more time for renewal and repair because it is not used to or primed for this activity. Ideally you would work out one or two muscle groups on day 1. On days 2 and 3 you would rest. On day 4 you will train another muscle group and then rest for two days. On day 7 you would work out the remaining muscle groups and then rest for two days before beginning again. As you become more advanced, you can decrease your rest periods and shorten your cycles if you prefer.

Never push yourself by starting with too much weight. Younger people often begin with too much weight. It really is not that they can start with more weight than you, but their bodies can repair the damage they cause faster. You should begin with a very low weight. The amount will vary per person, but it should be low enough so that you can keep control and perform the movements properly.

When you first begin bodybuilding over 40, you will want to start with higher repetitions in addition to your lighter weight. About 15 reps are a good beginning. Some fitness experts recommend a “periodized” style where every other cycle uses lower reps with higher weights. You will have to judge your body’s ability to adequately renew and repair before you begin this type of cycle. As you advance in your bodybuilding program, you can eventually lower the reps and add more weight to 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 injured yourself before, you will need to protect yourself. Even if your injury was more than a decade ago, you will have to make sure you do not re-injure yourself. Always ask your doctor before beginning any bodybuilding program, especially if you have been hurt in the past. Your doctor can guide you to certain braces and suggest activities you should avoid.

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 writes frequently on fitness for men over 40. Dont forget to check out his website for more information on bodybuilding for men over 40.

This entry was posted on Tuesday, November 17th, 2009 at 7:57 am and is filed under Exercise. You can follow any responses to this entry through the RSS 2.0 feed. Responses are currently closed, but you can trackback from your own site.