Steve Stonehouse | Source | CPT NASM and Vice President of Programming and Education at BFT

Steve explains the 5/20 method: "Start with heavy weights for 5 reps, then lighter for 10, 15, and 20 reps." Ideal for biceps, it suits seasoned lifters. Beginners should be cautious. "Your muscle should be uncomfortable or sore, but not in pain." Consult a certified trainer to avoid overtraining and maximize results.

Steve highlights experts like Vanessa Johnson and Dr. Ruth Jenkins, who focus on fitness for those over 50. They emphasize "injury prevention and adapting routines for longevity." These professionals offer advice on safely approaching weight lifting to minimize injury risks.

Steve highlights that calisthenics requires no equipment, reducing injury risk and mistakes. It suits all fitness levels, from beginners to professional athletes. "Bodyweight squats allow deeper movements and more reps, enhancing hip, knee, and ankle mobility while strengthening supporting muscles," he explains.