We get you. We do.
We totally understand how you’re feeling a little apprehensive to give bodybuilding a try now that you’ve reached 40. But age is just a number, and that applies even in bodybuilding!
Bodybuilding for Adults?
Bodybuilding is not just for young people, it’s also beneficial for you. Think about all the benefits that you can reap for doing weightlifting exercises. And no, we are not just talking about ripped ABS here. We’re talking about how this type of exercise help improves your health, your physique, your brain functions, and your metabolism.
Still not convinced? Well, we’ve prepared five tips to ensure your safety while doing your workouts. Read them below:
Don't Forget to Warm Up
Do you want to be safe when doing your workout routine? Then start by doing a warm-up always. Warming up has plenty of benefits, and yet a lot of gym goers tend to forget about these benefits. It can help prevent injuries; it increases blood flow and flexibility limiting the chances of getting joint pain or even muscle pull.
Additionally, it also helps increase flexibility, lubricate the joints, and even make you focus more on your workout.
Practice Quality Over Quantity
The older you get, the more your body needs to rest. So instead of doing high-volume and high-frequency routines, it's better to focus on the quality instead of the quantity. As recommended by John Hansen - a masters bodybuilder - you should train each body part once a week. For example, for day one, you can work your calves, chest, and tricep, and then on day two, take a rest, before resuming another workout routine for day three.
Consider A More Basic Routine
The simpler exercise, the better. A lot of bodybuilders, even the most advanced, tend to do dangerous exercises and end up getting injured. And we don't want that, of course, to happen. So, stick to the basics - leg press, squats, leg curls, deadlifts, bench press, overhead presses, pull-ups, and rows.
Know the Hazards to Your Health
When done properly, bodybuilding is completely safe. But just to be sure that are far from incurring injuries, make sure to consider your health and know the hazards when you overtrain or attempt to lift too heavy weights.
One way of ensuring your safety when doing bodybuilding exercises is by changing your diet. As recommended by Dr. John Berardi, co-founder of Precision Nutrition, slightly increasing your fat and protein intake can help support hormone production and muscle growth. You also need to check your calorie intake and either add or cut it, depending on your growth result.
Wear Proper Fitness Gears
Knee sleeves, lifting straps, wrist wraps, and a good pair of weightlifting shoes – these are just some of the fitness gears that can help reduce the risk of injury while you perform your routine. And apart from keeping you safe, these gears can also boost your performance.
Consulting a professional trainer to guide you with a specific adult bodybuilding workout routine is also important if you want to reap all the muscle building benefits that bodybuilding has to offer. It's also a good way to ensure that you are not overdoing your training.
While biological aging is real, it's definitely not a reason to say goodbye to bodybuilding.