Over 40? Here’s How to Start Weight Training (Complete Guide)
Weight lifting for strength is essential for:
- 💪 Building lean muscle
- 🦴 Increasing bone density
- 🔥 Boosting metabolism
- 🏃♀️ Enhancing endurance
- 🛡️ Reducing the risk of injury
- 😊 Improving mental well-being
- 🌟 Boosting confidence
- ⏳ Slowing aging
Sounds great… But where do you start❓
I’ve made this comprehensive guide for you!
Here are the chapters so you can skip to the part you need. I could go into more depth on each topic but at over 35mins long it’s a mammoth. 🦣 But if there is something you want more detailed or clarified let me know. I’ve linked a bunch of stuff at the bottom of this article.
Chapters
00:00 intro
00:22 Why you should lift
01:37 What is weightlifting
2:48 What are reps and sets
3:19 Types of resistance
3:59 tempo explained
4:51 question: for muscle growth what’s the most important time in the gym or hard sets?
5:15 What do you need before you do a hard set?
6:02 lumen
7:06 carbs
7:26 footwear
7:58 warm-ups
10:04 warm-up reps
12:11 What is hard set/ working set
12:38 (RIR)reps in reserve explained.
16:01 What is a rep max
17:02 How many reps per set
18:27 Check out the description box for a bunch of links
18:54 What exercise types
21:02 What are movement patterns
22:41 How many sets per session
24:03 How much rest in between
25:56 super sets
26:33 How often can you train? Frequency
28:21 alpha progression
28:36 quick recap
29:11 Make a your program 2 days per week
31:46 1 day per week
33:18 4 days advanced training
35:21 final thoughts
Create you own program in, Alpha progression
https://alphaprogression.com/ANGUS20
Code ANGUS20
Aprt your workout nutrition with Lumen
Lumen link http://lumen.me?aff=276
Amazing discount code: LOGAN for a huge saving.
Freet 10% discount code HF10
Recommendtraining shoes the freet vibe.
Freet websites.
All my discount codes are here.
Social links
Metabolic Metaphors Substack: metabolicmetaphors.substack.com
YouTube - Angus Logan:
Instagram - angus_pt:
Follow my Facebook
https://facebook.com/justangus
My facebook metabolic health group
https://www.facebook.com/share/g/oWpg2LPP6oj3JNqb/?mibextid=K35XfP
Movements patterns mentioned in the video
Push (Chest, Shoulders, Triceps)
1. Bench Press (Barbell or Dumbbell)
2. Incline Bench Press
3. Overhead Shoulder Press (Barbell or Dumbbell)
4. Push-Ups (Standard, Incline, Decline)
5. Dips (Parallel Bars or Assisted)
6. Dumbbell Chest Flyes
7. Arnold Press
Pull (Back, Biceps, Rear Shoulders)
1. Pull-Ups or Chin-Ups (Assisted if needed)
2. Barbell Rows (Pendlay Row or Standard)
3. Dumbbell Rows (Single-Arm)
4. Lat Pulldowns (Wide or Close Grip)
5. T-Bar Rows
6. Face Pulls
7. Inverted Rows
Squat (Legs, Glutes, Core)
1. Back Squats (Barbell)
2. Front Squats (Barbell)
3. Goblet Squats (Dumbbell or Kettlebell)
4. Bulgarian Split Squats
5. Sumo Squats (With Dumbbell or Barbell)
6. Hack Squats (Machine or Free Weight)
7. Overhead Squats
Hinge (Hamstrings, Glutes, Lower Back)
1. Deadlifts (Conventional or Sumo)
2. Romanian Deadlifts (Barbell or Dumbbell)
3. Kettlebell Swings
4. Good Mornings (Barbell or Band)
5. Hip Thrusts (Barbell or Dumbbell)
6. Single-Leg Romanian Deadlifts (Dumbbell or Bodyweight)
7. Glute Ham Raises
Thanks for reading, share this with someone who needs it.