Keep reading for the five best strength workouts to maintain a lean body as you age.
And when you’re finished, don’t miss these5 Floor Workouts To Regain Muscle Mass as You Age.
This full-body workout targets multiple muscle groups to keep your body strong and lean.
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Squats
Stand with your feet hip-width apart, and hold a dumbbell in each hand at your sides.
Press through your heels to return to the starting position.
Perform 10 to 12 repetitions for three sets.
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Pushups
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest nearly touches the ground, keeping your elbows close to your body.
Push through your palms to return to the starting position.
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Perform eight to 10 repetitions for three sets.
Hinge forward at the hips, keeping your back flat and your core engaged.
Pull the dumbbells towards your ribcage, squeezing your shoulder blades together at the top of the movement.
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Lower the dumbbells with control.
Perform 10 to 12 repetitions for three sets.
This workout focuses on strengthening the core muscles to support overall stability and functionality.
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Lower one arm and the opposite leg toward the ground, maintaining contact with the ground.
Return to the starting position, and repeat on the other side.
Perform 12 to 15 repetitions on each side for three sets.
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Russian Twists
Sit on the floor with your knees bent and your feet elevated off the ground.
Return to the center and twist to the left.
This completes one repetition.
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Perform 12 to 15 repetitions on each side for three sets.
This workout targets the lower body muscles to preserve strength and functionality.
Lunges
Stand with your feet together and hold a dumbbell in each hand at your sides.
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Press through your right heel to return to the starting position, then repeat on the left side.
Perform 10 to 12 repetitions on each leg for three sets.6254a4d1642c605c54bf1cab17d50f1e
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Step-ups
Stand in front of a sturdy bench or step with a dumbbell in each hand.
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Step up onto the bench with your right foot, pressing through your heel to lift your body.
Step back down with control, and repeat on the left side.
Perform 10 to 12 repetitions on each leg for three sets.
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Glute Bridges
Lie on your back with your knees bent and your feet flat on the ground.
Lift your hips toward the ceiling, squeezing your glutes at the top of the movement.
Lower your hips with control, and repeat.
Perform 12 to 15 repetitions for three sets.
This workout focuses on strengthening the upper body muscles to support functional movement and prevent injury.
Press the dumbbells overhead until your arms are fully extended, keeping your core engaged.
Lower the dumbbells back down to shoulder height, and repeat.
Perform 10 to 12 repetitions for three sets.
Pull the band apart by squeezing your shoulder blades together, keeping your arms straight.
Slowly release the band back to the starting position, and repeat.
Perform 12 to 15 repetitions for three sets.
Extend your legs or keep them slightly bent, and slide your hips off the bench.
Lower your body toward the ground by bending your elbows until they reach a 90-degree angle.
Push through your palms to straighten your arms, and return to the starting position.
Perform 10 to 12 repetitions for three sets.
Preserving the two is essential for preventing injury, improving posture, and boosting overall health as you age.
This workout focuses on stretching and mobility exercises to keep your body flexible and functional.
Inhale as you arch your back, lifting your chest and tailbone toward the ceiling (cow pose).
Repeat for 10 to 12 repetitions, flowing smoothly between cat and cow poses.
Shoulder Rotations
Stand with your feet hip-width apart and your arms relaxed at your sides.
Lift your shoulders toward your ears, then roll them back and down in a circular motion.
Repeat for 10 to 12 repetitions, then reverse the direction of the circles.
Lean forward slightly, feeling a stretch in the front of your right hip.
Hold for 30 to 60 seconds, then switch sides and repeat.
