Aging brings on many natural changes.
Consider using this information as pure motivation to maintain an active, independent lifestyle and engage in total-bodystrength exercises.
Preserving and increasing strength as you grow older is what Pieroni calls the “cheat code” of life.
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“We are constantly breaking down old muscle and growing new muscle all the time,” she adds.
Begin with your feet planted in a wide stance with your toes facing forward.
Then, press your hips back and down as you lower into a squat.
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Keep your chest tall.
As you near the bottom, press back up through your heels.
Variations include Romanian, sumo, conventional, single-leg, B-stance, etc.
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Begin with the Romanian deadlift.
Softly bend your knees.
Position the weights in front of your thighs and pull your shoulders back.
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Hinge at the hips as you lower the weights down your thighs and shins.
Then, push through your heels to stand back up tall.
The hamstrings and calves act as stabilizers, while the quadriceps and glutes are the prime movers."
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To perform static/stationary lunges, place your feet hip-width apart.
Place your hands on your hips.
Then, push through your front heel to rise back up.
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Perform three to five sets of 10 to 12 reps per side.
“You may also begin to incorporate other types of lunges, including curtsy lunges and side lunges.”
For a standing overhead press, hold a dumbbell in each hand.
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Place your feet hip-width apart.
Softly bend your knees and brace your abs.
Form a goal post position with your arms.
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Then, press the dumbbells overhead so they line up with your shoulders.
Once you reach the top, start to pull your arms back down to the start position gradually.
For the dumbbell chest press, hold a dumbbell in each hand.
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you’re able to either lie down flat on a bench or on the ground.
If you’re working on a mat, bend both knees and place your feet on the floor.
Bring your arms out from your shoulders to 90 degrees, stacking your wrists over your elbows.
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verify your palms face forward.
Push through the chest to bring the weights over your body toward the sky.
Then, gradually lower the dumbbells back to the starting position.
Assume a straight-arm plan position, holding onto a dumbbell with each hand.
Step your feet back and plant them just outside hip-width.
Then, slowly bring the weight back to the start position and repeat on the other side.
Perform three sets of eight to 10 reps as you alternate sides.
Step down to the ground with your left foot, then your right foot.
Perform 10 to 20 reps per side, completing all on one side before switching to the other.
“Skier Swings not only increase strength but also improve cardiovascular fitness and power.”
confirm your back stays tall and flat as you swing the weights back and hinge your body forward.
Activate your core as you swing the weights forward to shoulder height, mimicking a skiing motion.
“Don’t be fooled; bodyweight training can also build some serious muscle and strength.”
Assume a high plank position with your hands just outside shoulder-width.
Kick your legs straight back and maintain a tight core.
Shift your gaze forward as you bend both elbows to lower your chest toward the ground.
Then, push back up to the start position.
Complete three to five sets of as many reps as possible.
Planks
Pieroni dubs the plank “a serious full-body isometric exercise.”
Several variations include straight-arm plank, forearm plank, side planks, etc."
To perform a forearm plank, place your forearms on the ground parallel to each other.
Your shoulders should be stacked over your elbows, and your palms should be planted on the floor.
Activate your core, and do not arch your lower back.
Begin by holding a plank for one minute.
Increase the duration of your plank hold as you progress.
