As you age,building lean musclebecomes increasingly essential for your well-being and vitality.
Yet, the notion that weight training is only for the young persists.
So I’ve rounded up 10 of the best exercises for seniors to build lean muscle.
Photo: Shutterstock. Design: Eat This, Not That!
Building and preserving muscle mass as you age can be daunting, requiring dedication, perseverance, and time.
However, the benefits are significant, and I firmly advocate for their importance.
Uncertain about where to begin at the gym?
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No need to fret!
I have you covered.
Hold a kettlebell or dumbbell in front of your chest, gripping it firmly.
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Hinge your hips back, and lower into a squat.
Lower to a desired depth, then push through your whole foot to return to the starting position.
Work through three sets of eight to 12 reps for goblet squats with 90 seconds of rest between sets.
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Firstly, this variation helps stabilize positions and promotes better posture during exercise.
Complete three sets of 10 to 15 reps per side with 90 seconds of rest between sets.
Squeeze your core, lower your body close to the ground, pause, and push back up.
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Perform three to four sets of six to 12 reps, allowing 90 seconds of rest between sets.
They enhance strength and stability while addressing and warding off any potential muscle imbalances.
Start by standing before a sturdy box or bench with your feet hip-width apart.
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Step onto the box with your right foot, pressing through your right foot to push your body upward.
Adjust the box height to match your fitness level.
Perform three to four sets of six to 12 repetitions per side with 90 seconds of rest between supersets.
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It helps target shoulder strength and size, even for individuals with limited overhead mobility.
Stabilizing the core and reducing lower back strain enhances safety during the movement.
Lower the barbell back down with control.
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Complete three sets of six to 12 reps per side with 90 seconds of rest between sets.
Strengthening the hips bolsters overall strength and enhances functionality, laying the foundation for a healthier lifestyle.
Optionally, add resistance with a weight on your hips.
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Complete three sets of six to 12 reps each with 90 seconds rest between sets.
you might focus on developing your quadriceps, improving strength and muscle mass, and improving knee health.
It’s pretty simple to knock out reps of leg extensions.
Extend your legs, squeeze the quadriceps, and lower the weight with controlled movements.
Start light and increase gradually, maintaining proper form.
Complete two to three sets of 12 to 15 reps with 90 seconds of rest between sets.
Stand with your feet shoulder-width apart, grasping a kettlebell while standing tall.
Return the kettlebell between your legs in the hinge position, and repeat the movement.
Complete three sets of eight to 15 reps with 90 seconds of rest between sets.
By executing each repetition with precision and control, you might maximize the benefits of dead bugs.
Return to the starting position, and repeat on the other side.
Complete three sets of six to 10 reps per side with 90 seconds of rest between sets.
They focus on your core, lower and upper back, and shoulders while challenging your grip strength.
Few exercises rival their functional benefits in a workout.
Select a pair or singular dumbbell or kettlebell, depending on the variation you’re executing.
Walk in a controlled manner, focusing on squeezing and stabilizing your core and maintaining a tall posture.
Carry the weight for a set distance or time, then switch hands.
Start with a lighter weight and progress gradually for optimal results.
Complete two to three sets of 30 to 60-second reps with 120 seconds between each set.
