Weight Lifting Workout for Over 5. Year Olds. By Darvis Simms. If you are over the age of 5. Weight lifting builds muscle, makes you stronger, and revs- up your metabolism. As a personal trainer, I hear statement such as these a lot. Even when you are resting your muscles are burning calories. So, when you lose muscle mass your metabolism decreases and those extra calories that are not being burned are stored as fat. Men, you can get ripped up for summer! This is a full body workout routine plus high intensity interval training (HIIT) to melt the fat off your body. FST-7 Training Routine Workout Overview FST-7 is a training routine created by Hany Ramrod, who has trained many pro bodybuilders with great success using this program. To create the Spartacus Workout, we chose 10 exercises that collectively work every part of your body. Then we made each exercise a 60-second station so you can. Looking for the best dumbbell exercises? How about a free workout routine that only uses dumbbells? Well, here it is. Weight Training Advice and Tips. The 5X5 Workout For Massive Gains In Strength And Size. Why a Full-Body Workout Routine Is the Best Way to Build Muscle. Challenge yourself with these CrossFit-style workouts to build functional strength, burn fat, and improve your metabolic conditioning. Exercise from 4. 0 Onwards. Around the age of 4. You can lose as much as 1. Fortunately, you can stop and even reverse the process of muscle loss by weight lifting. Studies have shown that people in their 8. Now that you are convinced about the importance of weight lifting, here’s one of my favorite beginner’s routines. Do the following routine regularly and I promise you will look and feel better in just a few weeks. The Over 5. 0 Workout. In this program, you will work all the major muscle in your body. This routine is designed for you to do every third day. For example do this program Monday, Thursday, and Sunday etc. Spacing out this routine is important to give your body a chance to recuperate between workout sessions. Weight lifting tears down muscle fibers, so your body needs the proper recovery time to rebuild those fibers stronger. You should do each exercise for two sets of 1. For each exercise select a resistance with which the last three repetitions are difficult to complete. ![]() Do this routine for two months, and then move on to the Intermediate Routine. Warm- up and Stretching. Warming- up before you work out and stretching after you work out are two very important activities to include in your fitness program. A proper warm- up reduces you chance of muscle strains and pulls during exercise, while stretching afterwards improves flexibility and lessens soreness. Always warm- up before every work out session. This gets your muscles warm and ready to exercise. You can warm- up by doing at least five minutes of any type of cardiovascular activity at a slow to moderate pace. After each workout always do some stretching. Exercise 1. Lat Pulldown. Bodyweight workouts The Powerlifting Training Plan Get big fast by building your numbers on the bench press, squat, and deadlift. The Stronglifts 5x5 routine by Mehdi is a simple & effective method to gain strength. Learn more in this Stronglifts 5x5 review. The lat pulldown is a great exercise for strengthening and developing the upper back muscles that are critical for good posture. People whose shoulders are slumped forward most likely have underdeveloped upper back muscles. First, sit down and adjust the thigh pad to a position that firmly fits over your thighs. Then select a resistance with which the last three repetitions are difficult to complete. If this is your first time doing this exercise, it may take experimenting at several weights before you find the right resistance. Next, grip the bar a little wider than shoulder width, sit down on the seat and place your knees firmly under the pad. Start with your arms fully extended and your chest held high. This is your start position. Now, pull the bar slowly down to the base of your neck while squeezing your shoulder blades back and together. Slowly return the bar to the starting position. Proper breathing is very important, so remember to exhale as you pull the bar down and inhale as you return the bar to the starting position. Exercise # 2 – The Seated Row. The seated row is also an exercise that targets the muscles of the upper back. I like to incorporate two movements for the upper back because these muscles are often neglected and weak in most clients that I see. Weak upper back muscles not only lead to posture problems, they also lead to neck and shoulder problems. Place the pin in a resistance with which the last three repetitions are difficult to complete, again you may have to experiment to find the appropriate weight for you. Sit on the bench, and place your feet on the foot rest. Lean forward, and grab the attachment. Slide back until your legs are almost fully extended and hold the attachment waist height with your arms fully extended. This is your start position. Lift your chest high, and slowly pull your hands to your naval, while rolling your shoulders back and pinching your shoulder blades together. Then, slowly return to the starting position. Your breathing pattern for this exercise is to exhale when you are pulling in and inhale when you are returning to the starting position. Exercise # 3 – The Dumbbell Chest Press. The dumbbell chest press is one of the best exercises for developing and strengthening your chest, and the front of your shoulders. Again, you will have to experiment to select the proper weight to use. Pick- up a dumbbell in each hand, and sit on the end of a bench. Place the dumbbells end- up on your knees, then lie back on the bench and position the dumbbells chest height at your sides. This is your start position. Press the dumbbells up over your chest until your arms are fully extended, being careful not to lock your elbows. Slowly return the dumbbells to the start position. Your breathing pattern is to exhale as you press up and inhale as you return to the starting position. Exercise # 4 – Lateral Dumbbell Raises. The lateral dumbbell raise develops and strengthens your shoulders. Start by holding a dumbbell in each hand in front of you. Position your feet shoulder width apart, slightly bend your knees, and hold your chest high. This is your starting position. Bend your elbows slightly and raise your hands out to your sides about shoulder height (with your palms facing down). Then return to your starting position. Be careful to keep your forearm and your elbow at the same level at the finish of this movement. Your breathing pattern is to exhale as you raise your arms up and inhale as you return to start. Exercise # 5 – Leg Press. The leg press is one of the best exercises for overall strength and development of your legs. First, sit in the seat, positioning your feet about shoulder width apart and chest high on the platform. Adjust the seat height by pulling the handle and sliding forward until your thighs are parallel to the platform. This is your start position (make sure that your lower back is pressed firmly against the back of the seat). With your feet flat, slowly press upward until your legs are fully extended but short of locking. Slowly return to the position where the weight almost touch the weight stack. The breathing pattern for this exercise is to exhale as you press up and inhale as you return to the start. Again, you will have to experiment to find a weight with which the last three repetitions are difficult to perform. Exercise # 6 – Step Ups. Step ups are great for developing and shaping your butt. With this exercise you will do 1. Hold a dumbbell in each hand and position yourself in front of a bench. Place one foot flat on top of the bench, positioning your body to make a right angle at your knee. With your chest held high and shoulders square step up through your heel and lightly tap the bench with your other foot before returning to the starting position. Breathing pattern for this exercise is to exhale as you step up and inhale as you step back down. Exercise # 7 – Rollups. Rollups shape and develop the back of your legs and calves. Lay flat on your back, extend your legs and place a therapeutic ball under your heels. This is your starting position. Lift your hips off the floor, and pull the ball toward your butt. Now, press through you heels and lift your hips as far as possible. Then, slowly return to the starting position. Breathing pattern for this exercise is to exhale while rolling the ball towards you and to inhale while returning to the starting position. Exercise # 8 – Seated Ball Twist. The seated ball twist is a very good exercise for abdominal and lower back development and strength. Sit on the floor with a slight bend in your legs. Hold a therapeutic ball (stability ball) with your arms fully extended in front of you. Lean back slightly, pick your chest up high and pull in your naval. Now, turn your shoulders to one side, and touch the ball to the floor. Then turn to the other side, and do the same. A complete revolution counts as one repetition. Be sure you arms stay extended throughout this exercise. Breathing pattern is to exhale as you touch the ball to the floor and inhale as you bring the ball across your body. This workout was provided by Darvis Simms @coachdrs, a personal trainer that specializes in helping over 4. He is also author of Forever Fit and Firm which is available on Amazon. Week Bodyweight Workout For Strength & Muscle Gains. Bodyweight training is the fastest growing trend in fitness to date for good reason. The benefits greatly outweigh the drawbacks – because there really aren’t any. Adopting bodyweight training either as stand- alone workouts or as part of your existing program will not only spark new enthusiasm, but will also incorporate real- world bodyweight moves making you full- body strong. The key is to know how to be progressive and up the ante regarding difficulty. Still not convinced? Just look at male gymnasts. They have massive shoulders and arms anyone would envy from simply doing bodyweight training. Challenge yourself: Learning the proper way to perform exercises with precise form and how to progress and regress when needed will give you all the tools you need to challenge yourself. Shifting your bodyweight, single- limb movements and speed of reps are just a few ways to add to the intensity. Stay efficient: The beauty of bodyweight training is the ability to kill two birds with one stone, namely cardio and strength training. This type of training combines these two factors into one fast- paced, fat scorching, muscle- building workout. Keeping an eye on pace and simply sustaining your own bodyweight will have your muscles and lungs working overtime. Keep it interesting: Just as you would your traditional weight training, feel free to change up your bodyweight workouts. There’s more than one way to perform a push- up, pull- up or squat. With seemingly countless ways to change up movements it won’t be hard at all to keep it interesting and challenging all the while keeping you on the right road to progress. Change it up, have some fun! Adding to your arsenal is easy: Though conventional bodyweight training has you using, well, your own bodyweight, you can easily add in a few tools without too much hassle or money. Kettlebells, bands, weight plates, benches, steps and blocks can be extremely useful pieces of equipment that are not only effective additions but also cheap to boot. As you advance, get stronger and build muscle you may want to include a few of these to your program. So let’s take your newfound love and understanding of bodyweight training and put it into practice. Below is a complete 9- week bodyweight workout solution anyone can do. Starting with the simple basics, it’s progressive, challenging and contains enough variation to keep you coming back for more. Perform the following routine three times per week on nonconsecutive days such as Monday, Wednesday and Friday. Rest 3. 0 – 6. 0 seconds between sets. AMRAP = As many reps as possible. Inverted Rows. Diamond Push- Ups. Deep Squats (3 Second Pause At Bottom). Single Leg Calf Raises. Stationary Lunges. Lying Leg Raises. Floor Crunches. Inverted Rows. Diamond Push- Ups. Deep Squats (3 Second Pause At Bottom). Single Leg Calf Raises. Stationary Lunges. Lying Leg Raises. Floor Crunches. Phase 2: Weeks 4 – 6. This phase increases the intensity and difficulty. Since you will be performing more challenging moves you will again build up your volume over time. Perform the following routine three times per week on nonconsecutive days such as Monday, Wednesday and Friday. Rest 3. 0 – 6. 0 seconds between sets. Exercises labeled as 1. A, 1. B, for example are performed back- to- back without rest. After the two sets are completed you can then rest for 3. Perform the following routine three times per week on nonconsecutive days such as Monday, Wednesday and Friday. Week 3 will utilize a few bodyweight assisted pieces of equipment.
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