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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