Starting from scratch

[Iceberg Slim]

I transitioned into a S&P program after years of doing a bodybuilding routine. The transition was pretty seamless because I had been lifting for so long, the biggest challenge was really just changing my mindset.

Recently I lost my training partner due to a job change but another friend expressed interest in getting in shape. He just turned 40 and hasn't worked out in a few years. I took him to the gym and just did some cardio to guage his conditioning. He doesn't have any yet. He doesn't have any lifting experience to speak of either. He is a naturally athletic type though.

Do you guys have any tips on how to get a this guy lifting without hurting him?

 

[Monger]

The same way everyone else does. Start with light weights until he gets the form right and then gradually increase them. Maybe I don't understand what you're asking.

 

[ghostwipe]

Tequila tonic and roofies.















Seriously though, just get him started on a full-body routine, 3x10 scheme with relatively light weights. Reassess after a couple months....

 

[Iceberg Slim]

The same way everyone else does. Start with light weights until he gets the form right and then gradually increase them. Maybe I don't understand what you're asking.

It would be that simple if he were 23.

What I am asking is how to get an outta shape 40 year old man into strength training without him getting so sore he never wants to do it again. It may seem simple, in which case I would imagine you haven't trained with many 40 year olds.

Of course the weight will need to be light in the beginning, but how light? Should he still be in the lower rep ranges? Or should he just be doing sets of 8 - 10 until he gets in better shape?

In the early stages would you recommend staying away from things like DLs until he's stronger or are they key to getting him there?

 

[Iceberg Slim]

Here is how I think of it. I have a guy who wants to learn and wants to get in shape. But he's not going to hire a trainer (YET). So, I want to carefully introduce him so that he catches the same bug we all did, maybe goes and gets a real coach, and two years from now tells me that I really helped make a difference for him.

I don't want him to have a bad experience and walk away thinking it's just for the young guys.

 

[Gary Peters]

If he quits because he is a little sore then why hang out with the wuss in the first place? If you just need someone to use as a spot im sure the random playboy at the gym would spot you.

 

[feezy]

I've gone with my older brother (nearing the age of 40) several times, and motivated him to start lifting consistently with a program like this:

Some warmup on whatever cardio machine's open, a good long series of stretches (maybe 10 mins?), and compound lifts with assistance exercises. But the trick is not only keeping the weight low, but keeping the reps at a medium volume. When he leaves the gym, he should have quite a bit of energy left. Do it like this for a few weeks, so it's easy - but just slightly increase his rep load and weight. After a few weeks, start having him actually lift. That long and gradual immersion into weight lifting should really keep the soreness down as much as possible.

It worked for my bro! He never complained about soreness. Just my 2c.

 

[DEVILsSON]

I would suggest a fullbody 2-3 day routine focusing on big compound lifts....

I would do 3x5 at 60-70% to start for work sets.....and warm up thoroughly prior also with low reps but with 30-50% ....dont do high reps...just a recipe for disaster....people start fck up their form on later reps....

He needs more recovery approaching 40. So recovery will be a big key for him in order to make progress after initial adjustment period.

 

[Iceberg Slim]

I've gone with my older brother (nearing the age of 40) several times, and motivated him to start lifting consistently with a program like this:

Some warmup on whatever cardio machine's open, a good long series of stretches (maybe 10 mins?), and compound lifts with assistance exercises. But the trick is not only keeping the weight low, but keeping the reps at a medium volume. When he leaves the gym, he should have quite a bit of energy left. Do it like this for a few weeks, so it's easy - but just slightly increase his rep load and weight. After a few weeks, start having him actually lift. That long and gradual immersion into weight lifting should really keep the soreness down as much as possible.

It worked for my bro! He never complained about soreness. Just my 2c.

awesome, much appreciated. I am doing pretty much just as you described and we're a week into it now and he's loving it.

 

[Iceberg Slim]

If he quits because he is a little sore then why hang out with the wuss in the first place? If you just need someone to use as a spot im sure the random playboy at the gym would spot you.

unfortunately I workout during the day at the gym in the building I work in, so I only have coworkers to choose from for the most part.

Besides, he's a cool guy that asked me to help him get in shape.

 

[Iceberg Slim]

He needs more recovery approaching 40. So recovery will be a big key for him in order to make progress after initial adjustment period.

very true!

 

[Bamaispriceless]

I would suggest a fullbody 2-3 day routine focusing on big compound lifts....

I would do 3x5 at 60-70% to start for work sets.....and warm up thoroughly prior also with low reps but with 30-50% ....dont do high reps...just a recipe for disaster....people start fck up their form on later reps....

He needs more recovery approaching 40. So recovery will be a big key for him in order to make progress after initial adjustment period.

+1. Great advice from a guy who knows what the heck he's talking about.

 

[Brad Morris]

I agree with DEVILsSON,

Tell him he will be sore at first but put him on compound basic movements. I would not waste time on anything else, and I think its bullshit trying to ease someone into compound weights. Start light and focus on good form! He'll be fine, my 8 yr old girl starts weights with me next week and the first night she'll learn squats and deadlifts!