#60岁, how many kilograms are safer to bench press# It is also okay for middle-aged and elderly people to do bench press exercises, but age is also a factor that cannot be ignored. So, when a 60-year-old person is exercising, how many kilograms of bench press is safer?
Exercisers who are 60 years old or older can be divided into two situations: those who have no fitness experience before and those who have been exercising until now.
In the first case, for people who have not practiced and have just tried fitness, because they do not have a foundation in strength fitness, they may be weak in the adaptive movements of carrying weights, and it is recommended to start with a lighter weight to avoid overstrain and injury.
For example, you can start with a barbell empty bar or a 30 kg barbell weight, and then add a weight appropriately according to your own conditions, but in the end it is advisable to carry no more than 70% of your body weight, which is safer.
In the second case, it has always been a strength fitness exerciser, after the age of 60, although the strength is still there, it will not decrease all at once, but considering the physiology of the old body, it is recommended to no longer use large weights to do bench press, which has ensured greater safety.
If you do a barbell bench press with a weight that does not exceed your own weight, that is, a person who is 70 kg, a flat bench press of no more than 70 kg is enough, which can also ensure the safety and effectiveness of fitness.
Of course, as athletic ability, it also varies from person to person, and the safe weight during fitness workouts should be determined based on the individual's athletic ability and health status.
In addition, when a 60-year-old person does a bench press, he should pay attention to several points: first, do a good warm-up exercise to reduce the risk of injury, second, pay attention to the correct posture to avoid injury caused by wrong movements, and finally, arrange a reasonable training plan according to his physical condition and do not overwork.
In short, regardless of whether you have a fitness workout experience or not, for a 60-year-old, safety always comes first. It's essential to choose weights and a plan that works for you to make safe workouts and happy fitness a part of your life!