Best Workout Plans For Those Of Us Not Still In Our Prime

power lifting

Still Working Out As You Get Older

I am not a licensed trainer currently, a physical therapist, or a former professional athlete, but I have focused on keeping healthy by exercising since I was in my 20’s. My focus has been on improving my health and fitness during the entire time. I am a lot older now. I am not the ultimate example of the fit 40 something year old, but I have no lower back pain, am injury free and rarely have other aches or pains. I am able to work on soccer drills with my daughter and play catch with the same little girl for baseball and basketball. The best benefit of all is that I rarely sit on the sidelines for anything else life may throw at me.


Here is the criteria I now use for every exercise session. No injuries when I exercise.  No boredom when I exercise.  No dreading exercise time every day. I think about all of the benefits to me and my family. No exercise program taking up the best part of my day.  No resting all day after exercise. My life is not exercise. It is just a tool. I do want to be able to handle any stress, challenges, and opportunities that come my way. Here are additional requirements for any exercise, fitness and diet program that I will participate in. No exercise time more than 75 minutes. Exercise at home if I do not make it to a gym or club. Balance the stress I put on muscle groups. Listen to my body and adjust the intensity and duration of any particular exercises, this is particularly good for your health and fitness goals.


Here is a list of the particular exercise routines that I have found work the best for me. Maybe they will work out well for you too.

Workout on a recumbent bike (laid back, reclining position)

Alternate sprints for 30 seconds with 2 minute cool down periods .Work up to a combination of 8 of these in 20 minutes followed by a 10 minute cool-down.


You have just spent 30 minutes building your heart and muscles. On alternate days do the following trying to increase your repetition. Body weight exercises that require only two pieces of equipment, the pull-up bar and the floor.


Start with modified push-ups, with my knees and hands on the floor- progress to military push-ups Knee bends where I only move a few inches up and down- progress up to 100 repetitions.

Pull-ups with my feet on a box to adjust the weight I am lifting- progress to free hanging pull-ups.

Calf raises on both feet to start- progress to one foot at a time.


With these exercises you are giving your heart and muscles a great workout and not spending your days sore, exhausted or frustrated. Consistency is the key. How important is your health to the quality of your life? Really! The theme here is not to blast my muscles with incredible weights and low repetitions constantly.

I want my body to handle many repetitions of every movement just like the movements required by my everyday life. Heavy weights can be awesome if done correctly and when you know the right time for doing heavy weights.  You certainly won’t necessarily have the best health by constantly doing heavy weight. It’s best to take a break from heavy lifting and mix it up from time to time. My life away from exercise is not going to be “3 sets at 80% of my lifting ability”. I want to be able to keep going all day in whatever I do. Keep that in mind and plan your exercise accordingly. Drink plenty of water and stretch after you are warmed up and when you are finished exercising. Doing the things mentioned above will work wonders for your health and fitness desire.

Back Exercises

Some Awesome Back Exercises For You


Back Exercises will tone you and build up a major muscle group in your body. Back exercises will build one of the superstar muscle group of fitness, the back muscles. You don’t have to be into bodybuilding to see the benefits in these exercises listed below. These are top notch exercises that will firm, tone and build your overall back appearance in a good way. You can’t just look good from the front with flat abs and all, you also need to look good from the back too, and this is where these back exercises will come into play in a major way. Fitness should be a big part of your lifestyle if you plan to have a flat stomach and be in great shape for life. Lifting weights and working out will not turn you into a bodybuilder, and performing these exercises does not mean you are now bodybuilding. You are building muscles yes, and muscles are good because they actively burn more fat and help to speed up your metabolism just by having more muscle weight, compared to fat.


Strength training is an important part of health and fitness. Strength training will build the muscles you need to make weight loss more effective. Just dieting along and not exercising, especially not doing any kind of strength training will prevent you from seeing faster and greater results. If you are dedicated to losing weight and looking really good fast, you should then do strength training because it has so many benefits I would not know exactly where to start. I have put some good back exercises below to harden, strengthen, tone and build your back muscles up nicely. This is one of the largest muscle group in your body. So if you add a few pounds of solid back muscles imagine how much faster your metabolism will become, and how much more fat it will burn just by adding in some or all of these back exercises into your workout routine. Being soft and fat would be a thing of the past with some serious dedication, exercising and dieting. You would get results fast, and feel better even faster. You need these exercises if you are seriously into health and fitness and want to improve physically. Always be really careful with deadlifting, this is a serious exercise, I call it the superstar of strength building along with squats. Always start off light weights on deadlift and build up gradually. Deadlift is a major strength building exercise that will give you awesome strength gains if done continuously over time, but you can get back injuries if you do not know what you are doing or if you are lifting too much weight to soon; let your muscles develop slowly by building your foundation solid at first by doing tons of light weight before building up to massive weight if that is your intention later on. If you just intend to do light weight on deadlift you will still get enormous results in strength in little time.


musclesWell enough of me rambling on about how great deadlifting is for your overall muscle building and strengths. I am really passionate about deadlifting and squats, 2 of my favorite exercises and most peoples least favorite exercises. Regardless, these are the 2 superpowers of exercise and strength training. Anyways, here are some really good back exercises below, enjoy. Also, look out for many more exercise tips, articles and exercises I will be coming out with in future blogs. You also can subscribe and get access to many more great exercises like the ones below just by adding your email information in the signup box.