In the previous article, I recommended that if you are starting strength training in your 40s, you should begin with bodyweight exercises.
Push-ups, assisted pull-ups, and squats.
To start, simply making these three a habit is enough.
And then,
“I want to try training a bit more seriously”
“Bodyweight exercises are starting to feel insufficient”
When you reach that point, let’s consider a gym as your next step.
However, there is no need to sign up for a full-scale monthly membership gym right away.
Starting at a local sports center gym is fine
If you are starting strength training in your 40s, I recommend starting at a training room attached to a local sports center or public facility.
Some public facility training rooms can be used for just a few hundred yen per visit.
If you only go about twice a week, this can actually be more cost-effective than a low-cost monthly gym.
For example,
twice a week × a few hundred yen per visit
will not be a very large burden each month.
First, make strength training a habit at a public facility.
And then,
“I want to use more variety of machines”
“I want to train more seriously”
When you start thinking that way, that is the stage at which you can move to a full-scale gym.
In other words,
Home training
↓
Local community center gym
↓
Full-scale gym
Thinking in these three stages is sufficient.
For chest training, try the “Chest Press”
Once you get to the gym, let’s start with chest training.
I recommend chest machines like the chest press.
The advantage of machines is that the range of motion is somewhat fixed.
For strength training beginners, rather than jumping straight into heavy free weights, it is important to first use machines to
master the sensation of “pushing using your chest muscles.”
It is important to acquire that feeling.
Especially if you are starting strength training in your 40s,
there is no need to think,
“Young people are doing bench presses, so I should too.”
Bench pressing itself is not bad.
However, if you chase heavy weights without having mastered the form, you may put strain on your shoulders or wrists.
Prioritize form over weight at first.
Aim for “10 reps x 3 sets” to start
When using machines like the chest press, start with
10 reps x 3 sets.
Let’s use that level as a general guideline.
However, you don’t need to use a weight that brings you to complete failure at 10 reps.
The last few reps should feel a bit tough, but you should still be able to maintain your form.
Starting at that level is perfectly fine.
Be especially careful with your
wrists and shoulders.
Perform the movements with a natural form, without bending your wrists excessively or shrugging your shoulders.
And, if you keep using the same weight and find that
“10 reps x 3 sets feels quite easy”
then increase the weight just a little bit.
You just need to repeat this process.
Learn the form
↓
10 reps x 3 sets
↓
It starts to feel easy
↓
Increase the weight slightly
↓
Focus on form again
It is just this repetition.
I have experienced a wrist injury before, so I use wrist wraps just in case.
FERRY Wrist Wraps for Weight Training, Wrist Support (Set of 2)
In strength training, being able to continue for a long period is more important than lifting heavy weights right away.
For your back, “pull-ups” are enough
Regarding your back, just because you go to the gym doesn’t mean you need to use a lot of machines.
First, pull-ups are recommended.
In the previous article, I introduced a method using training bands to assist if you cannot do pull-ups yet.
Once you become able to do that, gradually reduce the assistance.
Eventually,
Doing pull-ups with your own body weight
could be a good goal to set.
If your arms get tired before you can work your back, try using power grips.
ALLOUT Power Grip Pro Authentic Product
Pull-ups allow you to train your back using your own body weight.
Rather than trying to learn how to use many different back machines, start by making pull-ups your one goal.
Keeping it this simple is more than enough.
For legs, try the “Bulgarian Split Squat”
For leg training, I personally recommend the Bulgarian split squat.
Unlike a regular squat, you place one leg behind you and put a significant load on the other leg.
This allows you to work your
-
quadriceps
-
hamstrings
-
glutes
-
hip area
and more, all at once.
Once you reach your 40s, more people start to feel that their body’s flexibility and mobility have declined compared to when they were younger.
Especially if your hip area feels stiff, don’t start by lifting heavy weights; instead, focus on moving slowly within a comfortable range of motion.
Bulgarian split squats can feel quite challenging even with just your own body weight.
At first,
your own body weight is enough.
And once you can comfortably do about 10 repetitions with your own body weight, you can start adding load by using dumbbells.
Strength training in your 40s is not a “game of competing for weight.”
To summarize what I have introduced so far,
Chest → Chest Press
Back → Pull-ups
Legs → Bulgarian Split Squats
is it.
Even just this makes for a fairly simple full-body workout.
What is important is
“how many kg I could lift today”
is not the only thing.
Rather, if you are starting in your 40s,
being able to train without pain
being able to maintain proper form
being able to continue for months and years
are more important.
If you keep at it, your body will change
When you have just started strength training,
“Will this really change anything?”
you might think.
However, even if it is just about twice a week, make training a habit and gradually increase the load.
If you continue this for several months, you will start to feel changes in your physique.
My chest and shoulders have gotten a little bigger.
My arms have gotten thicker.
My waistline has started to slim down.
My legs have become firmer.
And above all,
I sometimes feel that “moving my body is easier than before.”
I sometimes feel that.
If you are starting strength training in your 40s, there is no need to create a perfect training menu from the start.
Start with bodyweight exercises.
If you feel that’s not enough, try the gym at your local community center.
If you want to get even more serious, then go to a gym.
This pace is more than enough.
It is never too late to start strength training; the day you begin is your starting point.
There is no need to force yourself to do the same training you did when you were younger.
In your 40s, you can just change your body little by little at your own pace.
