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  • Writer's pictureBen Goodbrand

Lifting Weights in Your 40s & 50s Safely & Effectively

Updated: Mar 16



As we age, our bodies undergo changes that can affect our strength and fitness levels. However, it's never too late to start lifting weights and improve your physical health. Here are some tips for those in their over 40 who are looking to start or continue a weightlifting routine:


  1. Consult with a doctor: Before starting any new exercise program, it's important to get a check-up from your doctor to make sure you're in good health.

  2. Focus on form: Proper form is key to preventing injury and maximizing the benefits of weightlifting. Make sure to use proper technique and use a lighter weight until you feel comfortable with the movement.

  3. Start with compound movements: Compound exercises, such as squats and deadlifts, work multiple muscle groups at once, making them an effective way to build strength and improve overall fitness.

  4. Incorporate variety: Incorporating a variety of exercises into your routine will help to prevent boredom and keep your muscles challenged. Try to include a mix of resistance training, cardio, and flexibility exercises.

  5. Gradually increase weight and intensity: It's important to start slowly and gradually increase the weight and intensity of your workout. This will help prevent injury and allow your muscles to adjust to the new demands being placed on them.

  6. Get enough rest and recovery: Adequate rest and recovery are important for preventing injury and allowing your muscles to recover and grow. Make sure to get enough sleep and allow time for your muscles to rest between workouts.

  7. Engage a qualified coach: A professional will help you develop an effective training and nutrition program that will fit your lifestyle so you continue to see benefits for years and decades to come.

Lifting weights in your 40s and 50s can help improve your overall fitness, build strength, and prevent injury. With the right approach, weightlifting can be a safe and effective way to stay in shape as you age.


About the Author

Ben Goodbrand is a lifelong student of the health, fitness and nutrition game. As a certified fitness and nutrition coach, his knowledge is tested and proven on a daily basis, having helped over 830 people improve their lives through his unique and effective methods. Ben personally works with a limited number of committed clients, and also has a team of experienced online coaches. If you'd like to find out if there is a Bodyworx program suitable for you, get in touch.

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