One of the best things about strength training is that it’s never too late to start.
But while age often comes with wisdom, it also poses physical challenges that can be tough to overcome.
you’ve got the option to start incorporating them into your routine today.
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Plus, according toresearch, strength training also improves posture, balance, and overall functionality in everyday life.
And the best part?
You don’t need fancy equipment or a gym membership to do them.
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In addition to its physical benefits, strength training can also have a positive impact on mental health.
In this article, we’ll explore five strength exercises perfect for middle-aged folks looking to transform their bodies.
(When you’re finished, check out how toFight the Middle-Aged Spread With This Free Weights Workout.)
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Feet-Elevated Pushups
Pushups are a classic exercise that targets your chest, shoulders, triceps, and core muscles.
Next, lower your chest to the ground and push back up, keeping your body straight.
Aim for 10 to 12 reps for three sets.
This variation targets the muscles of the chest, front deltoids, and triceps," says Nobbe.
Pendulum Lunges
Lunges are an excellent way to strengthen your legs, glutes, and core muscles.
However, the pendulum lunge will challenge your balance and coordination as well.
Next, swing that right foot back like a “pendulum” to drop down into a reverse lunge.
Repeat the pendulum motion on your left side.
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3.
Raise the weights towards your armpits, squeezing your shoulder blades together.
Lower the weights back down and repeat for 10 to 12 reps for three sets.
“The chest-supported row isolates the upper and mid-back muscles as the inclined bench supports your torso.
Heel-Elevated Glute Bridges
Glute bridges are a fantastic exercise for tightening your glutes and hamstrings.
Whatsmore, elevating your heels canadd more tension to your posterior chain(backside) andimprove hip mobility.
Next, raise your hips toward the ceiling, squeezing your glutes at the top.
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5.
Weighted Carries
Carries are a functional exercise that mimics real-life movements such as carrying groceries or lifting luggage.
Then, switch hands, and repeat for three sets.
“Variations of this exercise include farmer, suitcase, overhead, and Zercher-style holds/carries.
