Exercises and Workouts – Exercise Modifications To Make Past The Age Of 40

If you are in your 40’s, 50’s or beyond, you may be wondering what this means for your workout program. Can you still do the workouts you have always done? Or will you need to make adjustments?

As you get older, there is no question specific changes take place in your body. If you want to continue to stay active into these years, you will need to modify things a little. The good news is if you keep up with your fitness, you will not need to adjust as much, as your body will maintain itself quite well.

Let us look at a few of the modifications you will want to consider making…

1. Reduced Total Volume. First, consider cutting back slightly how much volume you are doing. While before you may have been able to do four sets per exercise for instance, now you may want to limit it to just three. As long as you push yourself on those three, you should still see excellent results.

As you get older, your recovery ability is not what it used to be so a high volume program may be a little too much for you to take on.

2. Exercise Selection. Next, consider your exercise selection. You want to do everything you can to safeguard your joints so choose joint friendly movements. For example, leg extensions tend to be quite hard on your knee joint so you may prefer something like the leg press instead.

Or, rather than going for a run for cardio exercise, try using a stationary machine instead. These small adjustments can pay off regarding keeping you pain-free in the months ahead.

3. Functional Movements. As you get older, your goals will also likely change. While previously you may have been very focused on the aesthetics of things, now you may be more interested in just ensuring you can keep up with your favorite activities as the years pass by. As such, you want to look at functional fitness more closely: this means choosing exercises to perform in your routine that is going to mimic best the movement patterns you use in everyday life activities. If you do that, you should be able to keep up with all you love doing.

If you keep these three slight adjustments in mind as you go about your program and focus on learning to read your body and all it’s telling you, you should have no problem staying active for many years to come.

Should I Do Full Body Workouts Or Body Part Splits?

This is a question that many people in a fitness program ask themselves and it is a very valid question. If you Google this topic, you will likely see a variety of answers for both sides as to which is better. Truth is, the real answer is… IT DEPENDS!!! Both are very valid strategies and both have their pros and cons. I have also gotten results with clients using both strategies but how to decide which to do can be a tough proposition. Here is a breakdown that can help guide you to your decision:

You should do a full body workout if:

You are brand new to working out

For those who are new to working out or are starting back after a very long break, full body is best. Your muscular endurance is low and needs to be built back up. Most people will see plenty of results in the first 2-4 weeks with just 1-2 exercises per muscle group.

You are inconsistent in following workout plans

The last you want to do when doing any sort of fitness program is to create muscle imbalances due to inconsistent training. If you start out with body part splits (Chest/Triceps one day, Legs next, etc… ) and you start missing workouts, you put yourself at risk of developing muscular imbalances since not all of your muscle groups are being trained the same. For example, if you train your chest every week but forget to train your back, you are likely to develop postural issues which can lead to stagnation in progress and even injury.

Looking for a simple, quick way to work your full body each time you workout

Most people like the feeling of being efficient with their time when in the gym as they have busy lives and workout times are at a premium. There are many ways to do full body workouts and provides plenty of variety for most people.

Only have 2-3 days per week to commit to resistance training

Similar to above if you only have 2 to 3 days per week to commit to resistance training then full body is best. While it is possible to do body part splits in 3 days, it is more beneficial to work your whole body 3 times over the course of a week instead of just once per week.

You should do body part splits if:

You want to resistance train 3-5 times per week

If you are like me, you enjoy lifting weight and like to do so most days of the week. Body part splits are a great way to break up muscle groups over the course of 3-5 days and really focus on 1 or 2 muscle groups at a time.

You want to focus on only a few muscle groups each workout

Once you have been working out for a while, you may decide that your muscle groups need more attention that just 1 exercise per workout. In body part split workouts, you will do 2-6 exercises per muscle group depending on what muscle group or groups you are working.

You have been working out consistently and have stuck to a plan for longer than 3 months

If you have been consistent enough for 3 months (consistent meaning working out at least 4-5 days/week every week) then you most likely have the discipline to start doing body part split workouts. It is extremely important that you possess this discipline because if you don’t, then you are at greater risk of developing muscular imbalances from missed workouts.

As you can see, there is no right or wrong with these styles, it’s a matter of which fits you best. Some people jump back and forth between full body workouts and body part splits, which can be a great way to really switch up your fitness program and jumpstart your results.

Bodybuilding Workouts – 6 Tips To Keep in Mind

Are you looking for a good bodybuilding program? Most people find it hard to create their own bodybuilding workout plan for faster results. Basically, you have to set a plan as to how many times you should work out each week. Selecting the right exercises is another big task. But the six tips that we have given below may help you with this job.

1. Lift More Weight With Time

For bodybuilding, you need to gain muscle. And to gain muscle, you will have to keep adding weight to the bar. The principles you have set won’t matter if you don’t put more pressure on your muscles as time goes by. When you get stuck, you should go for other strategies like supersets and drop sets, to name a few. This will help you increase the potential of your body.

2. Don’t over-exhaust your muscle

Don’t fully exhaust your muscle or you will run into serious problems, such as your nervous system fatigue. Some people believe that growing muscle requires you to exhaust them. Of course, you should stretch your muscle by lifting heavier weights. Don’t cross the limits or you may cause an injury.

3. Focus On Compound Exercises

The third tip is to choose compound exercises. Remember: you can’t spend all day at the gym doing several exercises. You have to choose a set of exercises that will work the right muscle groups. Not doing so will not let you reach your full potential.

Most of your workout plan should include exercises that will stretch a minimum of two muscle groups in your body. For instance, the shoulder press will stretch your triceps and shoulders. On the other hand, squat will build your hamstrings and quads. Another important workout is bench press as it will work your chest, triceps, biceps and shoulders.

4. Feed Your body Before And After Workouts

Eat the right amount of food before and after each workout session. Your muscles need amino acids or carbohydrates to build new muscle tissues. If you don’t feed your body prior to doing your workouts, you won’t be able to see the results you want.

5. Avoid the Plateau

What would you do if you get in a plateau? At some point during your workout schedule, you may end up with a plateau. In case you don’t know, a plateau is a point where you see no progress for over two weeks.

The good news is that you can prevent the plateau. All you have to do is to keep changing something in your workout schedule. For instance, you can change the order of the exercises you do at the gym, or it could be a change in the type of workouts you do. This way you won’t get bored and keep seeing the progress you want.

6. Taking Rest is a Must



You can’t build muscles without taking enough rest. Your muscles need time to recover after each training session. Your muscle will gradually break down if you don’t let them unwind.

As a general rule, you may want to take 24 hours of rest after each weight lifting session. Aside from this, if you are cardio-minded, the rule doesn’t mean you should do an exhaustive cardio exercise for 45 minutes. In fact, this means you should rest your body for reaching its maximum potential.

So, follow these 6 tips and you will get stronger muscles before long.