Practicing self-care is essential at all ages and stages of life, but it’s especially important to exercise consistently. throughout your 50. Every year after he turns 30, his body begins to atrophy. If you’re ready to get your body moving in the right direction when you hit your 60s and beyond, check out this best exercise to build stronger muscles in your 50s. Preparing your body for a long and healthy life It is the best love you can give yourself.
According to Cleveland Clinic, muscle atrophy is something that happens with age. Your muscle tissue thins out or is lost from not exercising your muscles enough. Some of the symptoms include reduced muscle mass, weakness, and difficulty maintaining balance. The silver lining to this dark cloud is that you can turn things around by maintaining a healthy diet and exercise regularly.
Without further ado, here’s a simple yet powerful circuit workout to build stronger muscles over the age of 50 so you can fight your biological age, stay in better shape, and burn belly fat all year long. I recommend that you do 3-5 rounds of this challenging routine and be sure to take 2-3 minute rest periods between rounds:
Find a solid bench or knee-high box for these Step-ups. Place your right foot on the box in front of you and step onto the box using your right leg. Bring your left foot to the box next to your right foot. Then, take your left foot off the box and lower yourself until your left foot touches the ground again. That completes one repetition. Complete your reps on one side before switching to the other. Also, remember that you want the knee of the working leg to stay in line with the heel to protect your joints. Do 8 to 12 reps per side.
Related: #1 Strength Training for Regaining Muscle Mass as You Age, Says One Trainer
Jump squats start with your feet hip-width apart. Push your hips back and down, lowering with control until your hips are lower than your knees (below parallel). As you come back up, forcefully extend your hips and use that power to propel your body up until your feet leave the ground. After the jump, return to the squat and repeat. Perform 10 to 15 repetitions.
Related: Trainer Reveals The Best Fitness Habits That Slow Aging
Using shoulder-width dumbbells, start your Overhead Presses by grasping the dumbbells with your hands just outside your shoulders. Brace your abs and push the dumbbells up in a straight line from your shoulder to above your head until your elbows are straight. Then bring the weight back to your shoulders. Warning: Use a moderately heavy weight, but don’t overdo it the first time you try this exercise. Keep in mind that it is much better to use good form than to lift the most weight in the gym. Perform 12 to 15 repetitions.
Hold on to the pull-up bar with your hands slightly wider than shoulder-width apart for this exercise. Draw your shoulder blades back and down, then lift until your chin is over the bar. Lower your body until your elbows are completely straight, then repeat. If you want to go one step further and really feel it, go until your chest touches the bar, which will be much harder than chin height. If pull-ups are challenging for you right now, feel free to modify the exercise by using a pull-up machine or resistance band to help you complete quality reps. Perform 6 to 12 repetitions.
For this Chest Press exercise, lie down on a flat bench with two dumbbells. Use your knees or a partner to help you lift the weights over your chest to prepare for the exercise. Keeping your shoulders pressed against the bench, push the weights up over your chest in a straight line until your elbows are fully extended. Then bring the weight back to your chest. Perform 10 to 15 repetitions.
tyler read
Tyler Read is a personal trainer and has been involved in health and fitness for the last 15 years. Read more about Tyler
