Regular exercise offers a multitude of benefits, particularly for individuals who are 50 and above.
Beyond the evident physical advantages, exercise serves as a powerful catalyst for fostering motivation and happiness.
The interplay between the physical and mental benefits of regular physical activity forms a dynamic duo.
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This combination underscores the importance of incorporating weight-bearing exercises into your fitness routine.
Explore the selection of the top 10 weight-bearing exercises for adults over 50, below.
Keep reading to learn all about my 10 best weight-bearing exercises for adults over 50.
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Incorporating bodyweight exercises such as pushups is essential for a well-rounded fitness routine.
Pushups effectively target the pecs, shoulders, triceps, and core.
Start by positioning your hands beneath your shoulders.
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Assume a plank position by keeping your arms straight.
Squeeze your core, and lower your body close to the ground, pause, then push back up.
Repeat for desired sets and reps, prioritizing form.
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Perform three to four sets of six to 12 reps, allowing 90 seconds of rest between sets.
In simple terms, strong glutes are an essential part of a fit physique.
Slowly lower your hips back down, focusing on controlled movement.
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Compete three sets of eight to 12 reps with 90 seconds of rest between sets.
Single-arm dumbbell rows are notorious for strengthening your lats, rhomboids, serratus anterior, and biceps.
Here’s a little secret: When executed correctly, they can also enhance thoracic mobility.
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For the dumbbell row, stand with your feet hip-width apart.
Repeat on the other side.
Perform three sets of 12 to 15 reps per side with 90 seconds of rest between sets.
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Squats are excellent for facilitating functional movement patterns, strengthening the core, and improving full-body mobility.
Enhance your workout by incorporating tempos and pauses, intensifying without necessarily increasing weight.
Stand with your feet hip-width apart, toes forward, and maintain an upright chest and engaged core.
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Hold a kettlebell or dumbbell in front of your chest, gripping it firmly.
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.
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Lunges are an excellent unilateral movement to add to your workout program.
If the dynamic movement of stepping is a little tough, regress into split squats to develop single-leg strength!
To execute a forward lunge, begin by standing with your feet shoulder-width apart.
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Step forward with your right foot, and lower your left knee toward the floor.
Repeat the process, alternating legs.
Complete two to three sets of eight to 12 reps per side with 90 seconds of rest between sets.
Perform with bodyweight or various holds using dumbbells, kettlebells, or med balls.
Perform this exercise with dumbbells or kettlebells, focusing on a controlled and smooth tempo for optimal results.
Engage your core, then exhale, and press the weight overhead, straightening your arm.
Keep your head neutral, and lower the weight back down with control.
Repeat on the opposite side.
Perform three sets of eight to 15 repetitions with 90 seconds of rest between sets.
If opting for slower tempos, stay in the lower rep range, ideally eight to 10.
In essence, this exercise encapsulates strength and support in a single, efficient package.
Hold a resistance band in front of you with your hands slightly wider than shoulder-width.
Pull the band apart, squeeze your shoulder blades, and extend your arms to the sides.
Return to the starting position with controlled movement.
Maintain a slight elbow bend, and engage your core.
Complete two to three sets of 15 to 20 repetitions with 90 seconds of rest between sets.
When incorporating this movement into your workouts, begin with static holds lasting 20 to 30 seconds.
Extend your right arm and left leg simultaneously, keeping them parallel to the ground.
Hold briefly, then return to the starting position.
Repeat with the left arm and right leg.
Focus on slow, controlled movements to enhance core strength and stability.
Perform three sets of 20 to 30-second holds with 90 seconds of rest between sets.
It focuses on your core, lower back, and shoulders, all while challenging your grip strength.
Few exercises rival its functional benefits in a workout routine.
Integrate suitcase carries to build your core, enhance stability, and elevate overall functional strength.
Focus on squeezing and stabilizing your core, 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 of rest between each set.
Forearm Planks
The forearm plank is a fundamental core exercise that shines a spotlight on core engagement.
Widely incorporated in strength and core-focused routines, planks are renowned for their effectiveness.
As you progress with bodyweight variations, consider adding resistance to further challenge and elevate the exercise.
Engage your core to maintain a straight line from your head to your heels.
Hold the position, aiming for at least 20 to 30 seconds initially, and gradually increase the duration.
Focus on steady breathing and core engagement.
Perform three sets of 20 to 40-second holds with 90 seconds of rest between sets.
