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SCOTT FREE FITNESS:

Five exercises for the older or overweight male

Top rugby coach Scott Pearson answers your health and fitness questions...
Malehealth’s fitness expert Scott Pearson is head strength and conditioning coach at Doncaster Knights. (More on Doncaster Knights here.) Every month in an exclusive column for malehealth, Scott, formerly at Sale, will be offering professional advice and answering your questions – so if you have a fitness, sport or nutrition question for one of England's top rugby coaches, fire away using the feedback box at the bottom. For other columns click here.

Following our publication of Scott’s 18 recommended exercises, A number of men emailed in along the lines of: 'I like the sets of six exercises but they're for younger, fit guys. Could you suggest some exercises for older, heavier men?' Ever eager to oblige, Scott has come up with five.

These exercises are designed to be slightly less stressful on the joints and can act as beginner exercises before proceeding to the regular exercises I described in my 18 favourites.

Incline/Wall Press Up

The incline, or the wall press up is a great beginner exercise for those who don’t have the strength or control to perform a full press up.

Using the wall or the height of a bench places your body on an incline so you have to lift a smaller percentage of your body weight. Begin by placing your hands on the bench/wall slightly wider than shoulder width apart and step back so that you form a straight line from your shoulders to your ankle. From this position lower your chest to your hands, raise and repeat. For a video check out link.

Chair Squat

The chair squat is a fantastic beginner leg strengthening exercise, which uses all of the leg muscles.

Start by standing in front of a chair that is roughly knee height, with your feet slightly wider than shoulder width apart. From here lower your hips and shoulders down until you sit in the chair, when doing this try to concentrate on controlling the movement (don’t just drop into the chair) and focus on keeping your weight on your heels and hamstrings rather than on your toes and quads. Don’t get too comfy!

From here stand back up again and again focus on keeping your weight on your heels and hamstrings. If you do this properly you shouldn't need to swing your arms or legs during the movement. As with a normal squat your shoulders and hips should rise at the same time. Repeat. For a video check out link.

Box Dips

The box (or bench) dip again reduces the amount of bodyweight you have to lift and therefore makes the exercises easier; ideal for the beginner or someone who struggles with heavier resistance.

Sit on the edge of a bench with your hands by your sides and your legs straight (resting on your heels). From this position slide your bum off the bench and rock your knees forward so your feet are now flat on the floor and you are supporting your weight on your hands. From here lower your hips and shoulders down until your shoulders are at the same height as your elbows. Raise and repeat.

Here’s a tip: You can alter the difficulty by bringing your legs in further (the nearer they are to your body the easier the exercise is). For a video check out link.

Bodyweight Lunge

Hold your hands by your sides and from this position 'step' forward, ensuring that you keep your feet hip width apart. As your foot lands lower your hips and shoulders directly down until the knee on your back leg nearly touches the ground. In one motion step back up to the starting position and repeat the movement for the other leg.

During the movement make sure that your shoulders are over your hips (ie. don't lean forwards or back) and that your front knee doesn’t travel further forward than your front foot. For a video check out link.

Incline Plank

This is the same as the normal plank described in my previous article. It is a basic, yet effective core exercise that will work deeper areas than the abdominal crunch.

Position yourself in a press up position, with your elbows resting on an elevated surface (e.g. on a chair or worktop), this will reduce the pressure on your body and make the exercise more manageable. There should be a straight line between your ankles and your shoulders, don’t sag your hips down or raise them up.

Many beginners experience pain in their lower back when doing this exercise and this is a sign that you are tilting your pelvis forward and all your weight is being taken by your lumbar spine. To prevent this (and to place the work load on your core) draw your pelvis back by pulling your pubic bone towards your belly button. Simply hold this position for time (30 seconds is ok. 1 minute is good. 2 minutes is excellent). As you improve you can lower the height of your shoulders (i.e. rest on a lower chair) until you can manage a full plank.