Maintaining muscle mass becomes increasingly crucial for your overall health and vitality as you journey through life.
However, the misconception that free weights are exclusively for the young persists.
Sounds like a pretty sweet trade-off!
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That’s why below, I have five of my bestfree weight workoutsto regain muscle mass as you age.
Achieving andmaintaining muscle mass as you ageis undoubtedly challenging, demanding unwavering dedication, perseverance, and time.
However, the rewards are profound, and I firmly stand by their significance.
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Not sure where to start in the gym?
I have you covered.
Consider hypertrophy training as the foundation for reclaiming muscle mass.
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Lower into a squat position.
Keep your front knee aligned with your toes and your torso upright.
Drive through your front heel to return to the starting position.
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Complete three sets of eight to 12 reps per side with 60 seconds of rest between sets.
Next, lower one dumbbell toward your chest while extending the other arm.
Press the dumbbell back up to the starting position while simultaneously lowering the opposite dumbbell.
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Perform three sets of eight to 12 reps per side with 60 seconds of rest between sets.
Drive your hips forward to return to the start position, engaging your hamstrings and glutes throughout.
Perform three sets of eight to 12 reps per side with 60 seconds of rest between sets.
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Using tempos (slowing down the reps) and pauses is a beneficial way to intensify the results.
Lower the dumbbells back to shoulder height, and repeat for the desired reps.
Complete three to four sets of six to eight reps with 90 seconds of rest between sets.
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As your strength improves, intensify goblet squats by adding more weight.
Drive through your entire foot to return to the starting stance.
Perform three to four sets of six to eight reps with 90 seconds of rest between sets.
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Perform each rep with a three-second slow lowering!
Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
Lower the dumbbell, then row it toward your mid back.
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Lower the dumbbell with control, and repeat.
Keep your non-rowing hand away from your body, and rely on your core muscles to engage.
Complete three to four sets of six to eight reps per side with 90 seconds of rest between sets.
Dumbbell Thrusters
Dumbbell thrusters ramp up the intensity, combining the dumbbell front squat with a dumbbell press.
Hold a pair of dumbbells at shoulder height with your palms inward, standing shoulder-width apart.
Squat, then press the dumbbells overhead while driving with your legs to stand.
Lower them back to shoulder height as you descend into the next squat.
Perform three to four rounds of continuous reps for 45 seconds with 30 seconds of rest between rounds.
Kettlebell swings are a great exercise to plug into a HIIT workout.
Stand with 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 to four rounds of continuous reps for 45 seconds with 30 seconds of rest between rounds.
Perform three to four rounds of continuous reps for 45 seconds with 30 seconds of rest between rounds.
This approach blends cardiovascular benefits with lean muscle mass and strength development, offering a well-rounded fitness experience.
Push through the front foot to return to the starting position.
Complete the interval time for one side, then repeat on the other.
Perform three rounds of 45 seconds with 90 seconds of rest between rounds.
Assume a traditional pushup position while gripping dumbbells shoulder-width apart.
Maintain a straight line from your head to your heels, and control your movements throughout.
Perform three rounds of 45 seconds with 90 seconds of rest between rounds.
Side note: Ensure you use dumbbells with flat surfaces and avoid rounded ones when performing this exercise.
Strengthening the hips contributes to overall strength and functionality, supporting a healthier lifestyle.
Add resistance with a weight on your hips.
Complete three rounds of 45 seconds with 90 seconds of rest between rounds.
Engaging your core in every workout is crucial, but it’s rewarding to precisely target the abs occasionally.
This workout efficiently engages your cross abs, enhancing core strength and stability.
Hold a weight or a medicine ball with both hands.
Perform three sets of 10 to 20 reps per side with 60 seconds of rest between sets.
Lie on your back with your knees bent and your feet flat on the floor.
Hold a weight plate, dumbbell, or medicine ball against your chest or behind your head.
Engage your core, lift your shoulders off the ground, and bring your ribcage toward your hips.
Then, lower back down.
Complete three sets of eight to 15 reps with a three-second lowering, taking a 60-second rest between sets.
Weighted Side Planks
By targeting your obliques, this core workout becomes more effective and comprehensive.
Introducing free weights intensifies the challenge, improving overall core strength and enhancing lateral stability simultaneously.
Hold, then lower your hips, and repeat on each side for the desired reps or time.
Perform three rounds of 30 to 45-second holds with 60 seconds of rest.
