How to Start Bodybuilding When You Are Over 40

If you are in middle age and have decided to get your body in the best shape of your life, bodybuilding is the best way to do it. I've been in and out of various sports from Tai Kwon Do to football; cycling to bodybuilding.

The key is to stay active and put your mind and body to the next big test. If you think you are ready to go back to form, you should see your doctor first. Once you leave, don't jump into the gym and start pumping iron. You need to do the conditioning first. Here are five tests you need to take to assess your current fitness level before you fool yourself in the gym.

OK, you can do this at the gym if you want; The important thing is to take this basic test to see where you are on the fitness spectrum.

• 1. pushups - 10 reps - 3 sets (rest in between)


• 2. pull ups 5 reps - If this is your first time, use the assisted machine.


• 3. Crunches 25 reps - bring it slow and easy.


• 4. lunges 10 representative 3 sets (per foot)


• 5. squats 25 reps 3 sets

You should be able to go through the entire session without issues. If you have had previous injuries or weaknesses, stop it if there is excessive pain. You do well if you pass the test. However you need to get your body into shape to lift the type of weight that will challenge your pituitary gland to release growth hormones and muscle cells to become bigger and stronger to adapt to the progressive pressure of your training.

Now take your measurements to start your transformation plan. Someone needs to measure your biceps, chest, hips (in the abdomen), hips, thighs, and calves. You are ready to scale to determine your starting weight. Once you record it, get your body fat tested. Keep track of all your important information as you need to determine your goals based on this measure.

If you have more than 12 percent of body fat, you need to reduce it. If you are under 10 percent of body fat and are below your standard weight for your height, you will need to bulk up.

This is your first step to getting into bodybuilding. The next step is to get stronger with weight training for at least six weeks. Then weight training exercises to build strength and mass. It's important to get stronger with weight training for a safe transition to weight training. The stronger you get when you pump iron, the bigger your muscles will become.

How to Start Bodybuilding When You Are Over 40


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