Today I want to talk about something so many of us 40+ guys are dealing with; injuries.
Either from a past injury or one that recently happened, they are a serious pain in the ass. We are guys and we like to do manly shit like lift heavy weights even when our bodies say no. We all have an ego to some degree and it can be hard to step back and do the things we know we need to do like stretch, because we want to hit the weights.
But if you want to remain injury free, I HIGHLY suggest you incorporate the 8 things I'm about to share with you.
1. Check your ego at the door.
Nobody cares that you can still bench 225 and if you haven't lifted in a while, it's a far better decision to go light until your body is ready for heavier loads. There is no reason you can't do a ton of pull-ups, heavy squats, deadlifts, and test your limits, but make sure you acclimate your body to that type of training before you start going for PR's. I've seen too many guys get hurt and get sidelined for months because of ego lifting. Don't do it.
2. Do a dynamic warm up and cool down EVERY workout.
Yes, it's that important. Here is a short warm up that hits all the major muscles and works very well for getting your body ready to train. And adding 5 minutes or so of foam rolling doesn't hurt either.
3. See your doctor.
Whether it's your physician, chiropractor, or physical therapist, if you have pain and/or injuries, pay them a visit. We're stubborn and you may not think it's worth your time, but it is. A few years ago, I had a pain in my elbow that wouldn't go away and I thought it was just tendonitis. When I finally went to get it looked at, it turned out to be a huge tumor that would have killed me if it hadn't been benign. Scary shit and you can read about the aftermath of my PVNS surgery here.
And if they give you stretches or exercises, DO them!
4. Do dedicated mobility work every single day.
5-10 minutes is fine, just be consistent. This can be the difference maker for you and it's built into my program specifically for dads over 35.
5. Strengthen your core muscles.
Hips, glutes, abs, lower back. Planks, dead bugs, and pallof presses all work very well and are no impact. Just as important is training your balance and stability. Single leg exercises work very well for this too.
6. Read your body.
Never push through the pain. We might have been able to get away with that shit at 22, but not now.
7. Make strength training a priority.
Building lean muscle is one of the best things you can do for your body and bones, so make sure you're getting 3-4 days a week of it. We have monthly challenges and full programs available in the Fit Dad Nation Inner Circle, so join us today.
Keep your workouts short and your rest periods long. Our bodies can't recover as quickly as they could 20 years ago but we still like to push our limits. Keep in mind that in no way am I saying age is a limiting factor in how fit you can get. It's just a number, but our bodies have suffered over the years from overuse, repetitive motions, inactivity, sitting, and carrying extra weight. Take these things into consideration before you go all in on the p90x or another program that will destroy your body without following these steps first.
So which of these do you struggle with most? If you're looking for a safe and effective program specifically for men over 40, we have a number of options in our private Inner Circle community. Lean more at FitDadNation.com/Community