To begin your fitness program at 40, your goal is to be your best.
What do I need to do to get there?
Choose a time that’s appropriate to your busy lifestyle and make it clear to yourself when it’s time to go to the gym.
If you need a refresher about how to get started, check out:
What do I take to the gym?
You need to take the following to your gym:
Enough fitness equipment (see “Why Do I Need Fit Binders?” below.) You don’t need a gym rental as long as it’s not for personal use. Your workout routine should include: Squat, Deadlift, Clean & Jerk, Incline Bench Press, Front Squat, Weighted Pullup, Dips, Rows, Tricep Extension (bench), Shoulder Press, Reverse Fly, Incline Fly, Leg Press, Incline Situp, Bent Over Row, One-Arm Row, Leg Press, Seated Row and Row, Strict Pullover, Lat Pulldown, Rear Delt Fly, Leg Curl and Side Lateral Raises.
Note: If you already have good balance, use it during the time you’re at home before it starts taking up room.
What else do I need to know?
To avoid a plateau and stay motivated, make no changes to your workout routines until you’re 30 or 40-60 miles from your goal.
If you’re still working out after age 30, the best thing you can do is to go back to doing the same routine as at your last workout for a while until you’re in better shape. Then, start with the new routines.
If you’re not strong enough before 30, you might want to start by doing a couple of pushups until you can do one set of pushups. Do 20 sets of that and see how that feels, then build your strength to do 10 sets at 50 percent of your old level with 5 minutes rest. Then, do 20 sets at 75 percent of that. You can start at 65 to 70 percent of your maximum. As you continue up, it might take a few months or less, but you should be able to do 10 sets at 75 percent of your maximum by 2080.
You should also do weight-based work before adding weight to your upper-body workouts. For example, if you’ve been training at 55 percent of your max,