Bodyweight Training Over 40: Build Strength, Balance, and Flexibility with Zero Equipment

This book is perfect if you are just starting to exercise, or if you just need a good program to ease back into it. If you want to move on to weight training, I would highly recommend doing this program first, as it will give you a great foundation for any other exercise program. I really can't recommend this highly enough!

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My spouse and I are pretty sedentary, so we got this book to work some exercise into our day. The author starts by providing some basic information about the science of aging and nutrition, and then delves into individual exercises based on muscle groups. Each exercise is described in detail and accompanied by simple illustrations. The last part of the book contains three different programs, consisting of a combination of the exercises described previously. The programs increase in difficulty and even the beginner one felt pretty rigorous.Here is a list of the pros and cons of this book:PROS- good information regarding the science of what happens to your body/muscles as you age- detailed written instructions with illustrations for each exercise- addresses all of the muscle groups of your body- contains three exercise programs at different difficulty levels- great starting point for a beginner / if you don't have experienceCONS- book feels too wordy at times- several exercises involve a chair / plyo box, so if you only have counter height chairs (like we do), you cannot do about 20% of these exercisesOverall, this is a great starting point if you want to get into exercise.

I am working on building muscle and fit the profile of someone over 40 so Bodyweight Training Over 40 by Mel McGuire looked like a good book to get me started it. I do cycling and some other basic things that I already know so I am not a couch potato. However, I feel I need to up my game so to speak.This book starts off with an introduction that explains how to use the book. Then it is divided into two parts. Part One is setting the Foundation for Success. This section explains about muscle and other body connections for building muscle that include a brief description of hormones and metabolism. I like the chapter on nutrition and hydration and how important that is to being successful--especially over 40, I think. The information is straight forward and easy to understand. There is also good information on rest and recovery. This section ends with a variety of exercises and techniques to use to form your program.The second section of the book has programs for beginners, intermediates, advanced and experts to all use to increase muscle and build strength and stamina. The book concludes with the instruction to make strength part of your every day life for the long term and not just a goal. Then there is space to write, a glossary, references and a good index. The illustrations, along with the succinct directions, are easy to understand.From the back of the book, this book is written by a personal trainer, group fitness instructor and the founder of Joyful Fitness CT with 18 years of experience in working with people of all ages and fitness levels. I am not familiar with this author but I find that good to know as it sounds like this book is written by something with the knowledge to write it well.I received this book from the publisher through the Amazon Vine Program. All opinions within this review are my own. I hope you find this review "helpful."

Even in the midst of growing up with asthma were I couldn't run further than a football field without having a severe attack, I was always an active guy.In my 20's I drove to the beach for a pickup game of beach volleyball and then some body surfing to cool down.In my 30's I took swim lessons so I could take a dare from my boss and do a triathlon.Ever since I hit age 45, my mid-life crisis reaction was to take up distance running and Beachbody.com workouts (P90x, Insanity, etc.).Now into my 50's I joined a nationwide, free workout for men called, F3 nation.This is 85% body weight workouts + some running (technically also a body weight workout), and rucking (walking with heavy packs). Thus, I was highly interested in this book for what they had to advise for body weight training.+ The benefits section is always helpful for people to read and remind themselves why the need to get emotionally invested in their physical fitness and health.> The reasons lists to workout in your 40's, 50's, 60's, and 70's were, meh. All a bit too similar for me.+ Very clear explanations of the moves and even some supporting drawings that are also clear.+ A box for Modifications/Tips, that try to take into account common injuries folks may be dealing with on certain moves.+ A box next to each exercise that informs you of which muscles are worked.> A box next to each exercise that informs you of which muscles are worked, but they are all in anatomy terms. Not something for the lay person like 'shoulders' or 'back' or 'chest', but more granular. Thus anyone who has no idea about anatomy may pass over this since they don't know what some of those terms mean.-- What I didn't like about this book is that it seems to treat anyone 40 and above like they are in their 70's.For example, the workout programs/plans range from Beginner > Intermediate > Advanced > Expert.You aren't even doing your first push up until week 7, which is the start of the Advanced level.I get it! There are people out there who for the last 20yrs have done nothing more than walk from the couch to the bathroom, to the kitchen, and from the car to the office/market. But the plans provided feel like they are coddling adults instead of helping them grow and challenge themselves.-- I am by far from what I'd consider Advanced or Expert, but I was surprised there were zero body weight exercises that seem like foundational body weight exercises.* For example, there is no mention of a burpee (total body, body weight movement) in the Index (unless it's called something else), nor as one of the example exercises in the book.* Yes, there are side plank moves for oblique abs, but no hand-to-heel or bicycle crunches.* Yes, there is a push-up (standard position), but what about diamond push-ups or wide push-ups that allow you to take the same movement and with a small tweak, allows for a completely different focus?It just really feels like a missed opportunity...unless those missing 'foundational' moves are coming in the follow-up book. Hmmm.OVERALL:If you are just starting to get off the couch/office chair and need to get moving, there is no excuse to not doing some body weight exercises even if you live in a small one bedroom apartment. There is enough content in here that you could create your own workouts.I think you'll find some movements come easier to you while others are a huge struggle. That is okay. We all are good at some and not so great at others. Just don't leave yourself in a place where you're taking it 'too easy' because you don't want to be uncomfortable (this does NOT mean push to injury!). Struggle breeds growth.TIP: Modify where needed to prevent injury but to encourage growth.If you can only do one push up in plank position, do one. Then do two more on your knees, until you can do all three in full plank.TIP: I'd find someone to start a workout plan with. I'm of the belief that even us 'loners'/introverts are social beings and tend to stay motivated over the long run better when we connect with others. With this book, you could easily tailor an individualized plan or a shared plan with a friend.