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Lifting Weights Over 40

By Sara Butler

Something happens when you hit 40 – you start to realize that middle age is on the horizon! Those aches and pains get a little more frequent and your body doesn’t quite bounce back the way it used to! Yes, 40 is a time of change and you have no choice but to change right along with it. But you don’t have to take it lying down – instead, take it to the gym! If you’re looking for ways to improve your overall health, balance, and strength then you might want to look into weight training. But now that you’re over 40 there are a few things you need to keep in mind.

Use Proper Form

Any exercise done with poor form can lead you to injury. The thing is, when you add weights into the mix, the injuries can be even worse. In order to stay safe and healthy, you need to start learning proper form before adding weight – or using minimal weight until you do. Stick to simple exercises such as squats, lunges, pull-ups, and deadlifts, and then slowly add weight as you improve your form.

It is definitely worth it to get a personal trainer to show you the ropes and help you with your form. If your gym has one available, look into hiring them before you start on your weight lifting journey! It may help you prevent injury and see better results!

Begin Slow

If you’re new to weight training, then expect to feel pretty sore after the first few sessions. You have to work through the muscle soreness and stick to the program in order to help build muscle. Eventually, you won’t be quite so sore – your muscles just need to get used it. The important thing to remember is to work through it because quitting can be tempting when you’re having trouble getting out of bed in the morning!

Avoid doing any weight training on consecutive days and give your body time to adequately recover. Just make sure to keep stretching and moving through the pain with walking and other aerobic exercises.

Have Realistic Expectations

You can get fit fast with strength training but check your expectations when it comes to just how fast. You have to keep the big picture in mind here, especially when you’re starting out. Have realistic goals in place when you begin. Start small and dedicate a few days a week to this new program instead of trying to hit it hard at the gym every single day.

Just because you're over 40 doesn't mean you can't start something new! Who knows? You may be in the best shape of your life!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Riverside, Calif. 

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