Working out after 50 requires a much different approach than when you are in your 20’s. You body changes significantly in flexibility, strength, and recovery and it is important that the exercises you perform acknowledge that. Here are 5 exercises to never do after 50.
Plyometric Exercises – These are exercises that require explosive movements like box jumps. Explosive movements like this increase the stress on ligaments, tendons, and joints.
What to do: Plyometric exercises can be good for you, but under the guidance of a personal trainer. A certified personal trainer can provide accommodations specific to your needs.
Overhead Press – Overhead presses put a lot of stress on the rotator cuff and can lead to shoulder injury.
What to do: Perform front and side dumbbell raises instead. This will provide a good strengthening program for your shoulders but keep them safer than overhead presses.
Heavy Weight Lifting – At 50, the importance is maintaining muscle mass. You body will begin to decrease in muscle mass as we age. Trying to get bigger and stronger than when you were in your 20’s is a sure way to get hurt.
What to do: Perform moderate weight lifting that taxes you to perform 10 reps. This will stress the muscles appropriately to stimulate muscle growth.
Deadlifts – This is a tough one, deadlifts can be great for increasing strength in the posterior chain (back, glutes, hamstrings). But the risk of injury dramatically increase with age.
What to do: Substitute Barbell Hip Thrusts for Deadlifts. This targets all the muscles a deadlift does, and puts less stress on the back and joints.
Pulldowns or Pull-ups behind the neck – This position puts a lot of stress on the front of the shoulder increasing the risk of injury.
What to do: Perform your pulldowns and pull-ups to the front of head. Keep in mind you should be able to perform at least 10 repetitions with the weight or it is too heavy and can increase stress in you rotator cuff
Just because we all get older, doesn’t mean we can’t continue to get the benefits of exercise. Just make sure you are listening to your body, so you don’t injure yourself.