April 19, 2021 by Linkside Living

shutterstock_572355667

Staying active and fit is one of the most important things you can do to stay young and vibrant. That includes lifting weights. Regardless of your age, it’s never too late to begin your weight-lifting journey. These weight-lifting tips will help you get started and stay on track with your fitness-building efforts.

Speak With Your Doctor Before Beginning

Before you begin any type of exercise or fitness routine it is best to talk to your doctor. He or she understands your body best and can help you choose the right activity to meet your needs now and work with you to build up to more strenuous activities over time. The bottom line is that you do not want to do more harm for your body than good by lifting weights.

Warm-Up Before Lifting

Your muscles are like old cars. They need to warm up a bit before you kick them into overdrive. Start with a few minutes of stretching to loosen those muscles and get your blood flowing before you begin putting additional strain on them.

Cool Down After Lifting

Once you’ve completed your “reps” for the day, take a few minutes to cool down before calling it quits. Taking five minutes to devote to cooling your muscles down can help you prevent injuries and will greatly reduce residual pain the morning after.

Begin With Low-Resistance to Strengthen Before Graduating to Lifting

If you haven’t been lifting weights and are just getting started, it’s important to start small and work your way up. This helps to prepare your muscles for the onslaught ahead. Weight-lifting is an intense activity that places a lot of strain on muscles. You need to work your way up to heavier weights and more strenuous lifting. Engaging in these activities too soon can lead to injuries that will completely derail your weight-lifting efforts.

Work with Professional Trainers or Physical Therapists

Physical therapists and professional trainers can help you learn to lift safely so that you can enjoy weight-lifting as a pastime for many years to come – not to mention enjoy maximum health and wellness benefits with minimum pain. At the very least, consider working with a professional trainer for an introduction to the fine art of weight-lifting and appropriate reps for you to do to build your strength and stamina.

Use Light Weights and Stick With Them

You’re not in competition with much younger “gym rats.” You must be true to yourself and that means following weight-lifting tips designed for people of your age, with your current muscle mass, and with your lifting experience.

You should feel some soreness after a good workout. That’s how you know your muscles are being worked. However, you should not experience excessive soreness after lifting. Stick with lighter weights and move on to larger ones only when you’re ready.

Follow Cues from Your Body

This is one of the most important weight-lifting tips you’ll ever receive. You know your body best. You know what feels right and what does not. If your body is telling you it’s time to take a break, then take a break. If you feel unwell, it might be a good idea to avoid exercise, at least for the time being. Go back to a lighter workout or lighter weights and work your way back up. Remember, your strengthening as you go.

Subscribe-to-the-Linkside-Blog

 

Filed Under: 55+ Active Community, Health, Weight-Lifting