GYM PROGRAMS
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MYZONE CARDIO
Apologies, the article I referenced has apparently been deleted or I’m just unable to find it
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DESCRIPTION
Are you over 40 and ready to build muscle, lose fat, and improve your health without risking injury? In this episode of the Fit40 Podcast, host Bryan Fitzsimmons (certified personal trainer and nutrition coach since 2015) breaks down the ultimate beginner guide to starting strength training after 40.
Discover why fast progress leads to burnout, how to structure a full-body workout routine, and how to measure true fat loss beyond the bathroom scale.
Key Takeaways:
* Addressing Pain First: Why you must fix joint issues with physical therapy before starting heavy workouts.
* Mental Health & Consistency: How working with a mental health professional improves fitness consistency.
* Workout Frequency & Splits: Why full-body workouts (1–3 times per week) beat traditional body-part splits for adults over 40.
* The 4 Essential Compound Movements: Master the squat, bridge, row, and press for maximum muscle building.
* Reps in Reserve (RIR) & Failure: How to pick the right weight and train close to technical failure safely using machines.
* Progressive Overload Simplified: Easy ways to build strength by adding reps, improving cardio intervals, and tracking non-scale victories.
Frequently Asked Questions Covered in This Episode:
Q: How often should someone over 40 lift weights?
A: Beginners over 40 get optimal health and strength benefits from doing full-body workouts 2 to 3 days per week, allowing adequate recovery between sessions.
Q: What exercises are best for starting strength training over 40?
A: Focus on compound movements including squats, glute bridges, row variations, and pressing movements (like push-ups or chest press machines).
Q: Why is my weight staying the same while lifting weights?
A: Beginners frequently build muscle while burning fat simultaneously (body recomposition). Tracking waist measurements gives a more accurate measure of fat loss than the scale.
AFFILIATE LINKS:
Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40
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This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com
