Bodyweight training is without a doubt one of the best methods of training for middle-aged men. We have to face the hard truths that as we age, it takes a longer time for the body to recover. You’ll also be much more likely to suffer a sprain, strain or muscle tear if your moves are too explosive in nature
If you’ve been active for most of your life, hard workouts like CrossFit or other high intensity interval training which involves jerky moves will be a breeze for you. However, the majority of men lead relatively sedentary lives… and even those that do try to workout, are usually weekend warriors.
So, bodyweight training is ideal for men who are just starting to get active and need a method of training that’s challenging and also safe. Do note that while bodyweight training may not seem as explosive and macho as other sports, it is a powerhouse in its own right and you can build a lean, ripped physique that turns heads with this style of training.
In this article, we’ll look at 5 bodyweight training tips for men above 40 you should follow when doing your bodyweight training.
When structuring your bodyweight workouts, ensure that you choose exercises that target all the major muscle groups. Push-ups will work the arms and chest. Squats and lunges will work the legs. Planks, mountain climbers and hanging leg raises will work the core.
Do your research online and find as many different bodyweight exercises to work your different muscles. Have 5 or 6 different exercises in 1 set and you’ll work your entire body.
Ideally, you want to do as many reps as possible in a given time frame. There must be speed and good form. This will transform the workout into one that’s similar to high intensity interval training (HIIT.)
Your body will be in fat burning mode for hours and you’ll burn a ton of calories. Not only will you have you worked your muscles but your stamina will improve over time too.
Always track your progress either by writing it down in a book or by using a fitness app. You may also wish to write down how you felt after the workout. This will help you stay focused and you’ll always know exactly what you need to do to beat your personal best. This is the only way you can get better.
If you’re doing 10 push-ups today, 7 tomorrow and 12 the following day, your training will be all over the place. You won’t know exactly what your maximum number of reps is and you won’t be able to see if you’re improving. Keep a good record of what you do.
If you’re comfortable doing 30 push-ups, you may wish to do decline push-ups. The angle of your body will make it much more challenging and you’ll become stronger as you keep doing them over time.
You can use backpacks stuffed with telephone directories as added weight when doing pull ups, push-ups or squats. You could use ankle weights when doing hanging leg raises. Whatever it is, by adding resistance, your workout will get tougher and you will get stronger.
Isometric training is a very powerful method of strengthening your body. When you do a plank, that’s isometric training. When you watch an action movies where a kung fu fighter holds a kick in a stationary position above his head, that’s isometric training. A v-sit where your legs are up and your abs are contracted as you struggle to hold the pose, that’s isometric training.
These are bodyweight training moves too. However, by holding a pose and resisting gravity, your muscles will really get a workout. It’s like doing a half-squat and holding the position without coming up. Your muscles will burn and it can be quite torturous. Since there is almost zero impact involved, it’s really good for older men who have joint pain or mobility issues.
Many people find isometric training far more difficult than just doing normal reps… and it is. Which is why you need to engage in isometric training once or twice a week. It will really help to make you stronger.
Now that you know these 5 bodyweight training tips for men above 40, make sure you incorporate them in your training regimen and you’ll reap the rewards. Men above 40 will benefit greatly from this style of training.