Powerlifting Workouts for Seniors
Powerlifting can be started by anyone at any age but when you are over 50 years old, you need to start slowly using minimal volume with minimum intensity. When starting out, the first step is to learn technique training your whole body three times a week, but only deadlift once a week.
If you are a senior citizen that wants to start powerlifting, you are going to need a plan. The five step process listed below is what the powerlifting experts agree will get the best results.
You will be training three times a week, doing a squat-based workout on your first day, a bench press-based workout on your second workout of the week and a deadlift-session for your last workout of the week. You will ONLY be doing 2 to 4 sets of 6 to 15 reps each.
When planning your schedule, you should take four days off from training every week to help your body recover. Performing light cardio on your off-days is recommended but you need to avoid doing any strenuous activity.
After learning the correct technique for the three powerlifting movements you need to make sure that you avoid doing any exercise that feels uncomfortable or causes pain. Movements like overhead press or stiff-legged deadlift and good mornings are all potential movements that might cause you pain which should be avoided.
Your objective is to try and use just a bit more weight the next time you do that movement, or you can increase the reps that you did in your last workout, but avoid training to the point of failure and to ALWAYS use good form.
If you plan to compete then you should take a full week's rest before entering a competition. It is advisable that you have a specific objective of how much weight you want to lift.
The International Powerlifting Federation offers three different Master levels. Masters I is competitors between 40 to 49 year olds, Masters II is for competitors who are 50 to 59 year olds, Masters III is for competitors 60 to 69 year olds and the oldest category is the Masters IV for competitors 70 years and above.
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