If you are proud of your body after several decades of getting fit and staying fit, you know how important it is to stay on top of your workout routine. If you are just trying to get back into shape after years of neglect, it even more important to watch your workout routine carefully and not overdo the exercises.

I feel proud of the soreness in my muscles when I get up the next day from a really good workout, but there are times when the words echoed in the high school gym "no pain, no gain" should be ignored. There are too many weekend warriors in their 40's and 50's who get injured because they over estimate their abilities.

If you are just getting back into the gym or just getting older, here are a few signs to watch out for when training:
If you find that you are getting headaches, loss of appetite, fatigue or unexpected weakness the day after your workout, take a break and do light stretches and go for a short walk. If you are scheduled to workout that day, go in and get on the treadmill and avoid the weights. Take a pain reliever and drink plenty of water.

Get a full night's sleep and observe your condition the following day. If your morning pulse is elevated, you have definitely over trained and will need to rest completely. If you are still getting headaches, or unexpected weakness, continue to perform light stretches and walking in order to stimulate your body but not over tax it.

Many advanced body builders intensely work only one or two body parts a week. They will have a chest and triceps day, a shoulders and calves day and so on. They work a major body part in conjunction with a smaller muscle group. This allows them to go at it intensely and still train the next day.

If you find that your normal training routine is still causing fatigue, see your physician and get a full exam. Many men in their 40's and 50's over estimate their physical abilities when starting a new training program but if you have been working out for a long time and are now experiencing these symptoms, you will need to stop for a while, get plenty of rest and see your doctor if the condition persists past a week.

Get in 12 reps with a weight that allows you to use perfect form. You can take one or two minutes of rest in between two consecutive sets if you like.