Strength-training Programs For Over-35 Lifters

Strength training for people over 35 is the same as strength training for people under 35. The only difference would be if you are new to lifting, in which case it may take you longer to recover at first. Improvements in your conditioning will allow you to overcome this, and you should soon be making progress just as quickly as your younger counterparts. Consult a physician before beginning any diet or exercise program.

Conditioning

If you have spent the last few years doing little more than sitting at a desk, you may want to spend a little time working on your conditioning. Spend a few weeks learning the technique of the lifts you will be performing, and possibly some light cardiovascular work to speed up your metabolism. You do not need complicated routines, just a few weeks of light training to prepare you for the heavy training that is to come. The first few weeks are also a good time to work on your flexibility. Nothing extravagant needs to be done; simply ensure that you can move through the full range of motion necessary for your lifting program.

Use the Compound Lifts

Exercises such as the squat and dead lift can be uncomfortable to learn at first, regardless of your age. Exercises that stress multiple muscle groups while requiring balance, focus, and coordination are far more difficult than using many machines, which is why they are superior for contributing to functional strength. Exercises such as the chin-up and barbell row are not flashy, but they help build a powerful back as well as working the biceps and forearms. The bench press works the triceps, shoulders and chest, and the military press blasts the shoulders and triceps while recruiting practically every muscle in the upper body to some degree.

Train With Intensity

To get the most out of your program, you need to train hard. This does not mean do an excess of volume, it means you must train with at least 75 percent of your one repetition maximum. At first, you need to slowly work up to this, as you should never sacrifice technique for a weight increase, but over time, your working range should constantly be at this level or above. You should also work on keeping your rest periods short, which will stimulate your endocrine system to release a little more testosterone, which can be a boost for the athlete over 35.

Rest and Recovery

You need to rest to recover. This sounds simple, and it is, but often it is still overlooked. You do not get stronger in the gym; if you did you could stay there and lift all day. You get stronger outside of the gym, where you eat and rest to recover and grow. Additional light work can help speed recovery, such as going for a walk the day after a heavy squat session to increase the blood flow to your legs, or even dragging a weighted sled. Recovery does not mean do nothing; recovery means doing what it takes to ensure you are ready for your next training session, which should be heavy.