Exercise Selection Matrix
Smart Exercise Selection After 40
Choosing the right exercises becomes increasingly important as we age. This tool helps you select exercises that match your capabilities and goals while considering joint health and recovery needs.
Key Selection Factors
- Joint Health: Exercises matched to your mobility and stability
- Training Experience: Appropriate progression of movement complexity
- Equipment Access: Options for various training environments
- Recovery Demands: Impact on overall training stress
Exercise Selection Matrix
Get personalized exercise recommendations based on your joint health, mobility, and experience level.
How to Use This Tool
- 1. Rate your joint health for different body parts
- 2. Select your target muscle group
- 3. Indicate your experience level
- 4. Review personalized exercise recommendations
Training Guidelines
Understanding Your Results
Exercise Categories
- Primary: Core movements for your program
- Secondary: Supporting exercises for development
- Alternatives: Joint-friendly variations
- Progression Path: Future exercise options
Important Considerations
- Start with conservative loads to assess tolerance
- Focus on quality movement patterns
- Progress complexity gradually
- Monitor joint response to new exercises
Exercise Implementation Guide
Movement Patterns
Upper Body Patterns
- Horizontal Push/Pull
- Vertical Push/Pull
- Shoulder Stability
- Elbow Health
Lower Body Patterns
- Hip Hinge
- Knee Dominant
- Single Leg
- Ankle Mobility
Exercise Progression Strategy
Progression Steps
- Master form with bodyweight
- Add load gradually
- Increase movement complexity
- Incorporate variations
Exercise Selection Tips
- Choose exercises that feel natural
- Avoid movements that cause pain
- Consider equipment availability
- Balance intensity across workouts
- Include variety for development
When to Modify Exercises
- Persistent joint discomfort
- Difficulty maintaining form
- Plateau in progress
- Changes in mobility
- Equipment limitations