One of the best things you can do if you value health and longevity is lifting training. The goal is to have as much lean muscle and as little fat as possible. That leads to a better quality of life in so many ways.
I want to talk about the benefits of consistent weight training for older men. And I’m sharing this from a very personal perspective, being 41 at the time of writing this.
Lifting Weights – A Way of Life
First of all, I absolutely love the weights. I always have. I’ve never had the status of a bodybuilder or powerlifter, and never really had the desire to compete. I just love weight training.
I think you have to develop that love for it in order to be consistent. It has to be part of your life. So if you’re just starting out or coming back after a long break (uh-um, this may be many years for some), get ready to embrace lifting weights along with the many benefits to come from this.
If you’re already seasoned and consistent, stick with it. Like most things in life, if you don’t use it, you lose it.
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Weight Training for Older Men
Sure, there are some challenges if you’re over the 40 year old mark. Especially if you’ve suffered prior injuries or have undergone surgeries. And our joints aren’t as forgiving either.
But those aren’t reasons to ban weight training for older men. There may be some exercises you can no longer do but there’s always substitutes in the gym. Here’s a few examples.
- Deadlifts and Barbell Rows: If you have lower back problems you may need to replace exercises like deadlifts and bent over rows with Hammer Strength machine rows. You should also be able to do the cable machines for lat pulldowns and seated rows. There’s a variety of grips you can use for these as well.
- Squats: If you suffer from knee pain or lower back issues you can do leg presses instead. There are also some squat machines that I’ve seen people do instead of free weight squats.
- Bench Press and Shoulder Press: I’ve known some folks that cannot bench press use to shoulder pain or injuries. Sometimes doing incline bench or dumbbell presses can help. If that doesn’t work, you can opt for machine presses. The same goes for shoulder press.
Benefits of Lifting Weights for Older Men
Now let’s get down to the benefits of lifting weights for older men. I could talk about the cosmetic benefits all day but there’s much more to it than that. There are health factors, which are more important.
Benefits of Weight Training:
- Lessens the chance of certain ailments and diseases that come from being inactive.
- Lessens the risk of heart attack by lowering cholesterol levels
- Increases lean muscle.
- Decreases body fat.
- Increases testosterone levels
These are just a few of the many benefits of lifting weights for older men. It’s imperative at our age that we take advantage of these benefits to stay healthy.
Be Consistent with Weight Training
Lastly, I want to cover the importance of being consistent with your workouts. This is imperative for us older men. We can’t afford to take breaks from the gym.
Being a little older may indeed mean we have good days and bad days. That’s ok. If you’re not feeling 100%, just workout with less intensity for that day. But when you can, push yourself to lift heavier weights and stick with free weights as much as possible.
I hope this article was encouraging. Again, I’m writing this being in the 40s club. In fact, I’m embracing this age. We’re a bit wiser these days, which I’m sure you can relate. And believe it or not, we have the ability to build dense muscle if we stick with it.
Train with Passion,