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How to Begin Weight Training for Men Over 50
Old Spartan Fitness
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Don’t Get Hurt
• Assess your fitness• Know your weaknesses
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Don’t Be in a Hurry
• Get your body used to moving through a full range of motion
• Do basic exercises
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The First Few Weeks
• Bodyweight Squats for legs & glutes• Push Ups for chest, shoulders & triceps• Hang from a bar for grip strength & loosen
shoulder girdle
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The First Few Weeks
• Very light straight leg dead lifts for hamstrings, low back & core
• Very light overhead presses for shoulders, triceps & core
• Dumbbell rows for back & biceps
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The First Few Weeks
• Slow jogging on a soft surface• Get the body used to moving• Work out 3 times per week• Don’t push too hard & get sore
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Moving On in Weeks 3 and 4
• Get into a good routine• Add some more weight & sets• Take it slow on the squat
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Your Workout Schedule
• Day 1 Resistance training• Day 2 repeat Resistance training (wait 24
hrs minimum from day 1)• Day 3 Sprint Workout (wait 24 hrs
minimum from day 2)• 40 yard sprints @ ¾ effort
Weight Training for Men Over 50
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Old Spartan Fitness
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