I’ve put together five strength workouts for men over 60 to defy aging.
I recommend choosing three out of five of these workouts to perform one time per week each.
After you follow this plan for six weeks, cycle in a different workout, and continue this pattern.
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Aim to follow a given workout for at least one to two cycles before switching it out.
To perform a barbell back squat, position a barbell at shoulder level on a squat rack.
If available, set the safety pins just above waist level.
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Stand facing the bar, step under it, and place it across your shoulders.
Grasp the bar firmly with a wide grip, and lift it off the rack by straightening your legs.
Step back to flush the rack, set your feet shoulder-width apart, toes slightly pointed out.
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Once your thighs are parallel to the ground, push back up to your starting position.
Perform three sets of 10 repetitions each.
Lift the barbell off the rack, holding it straight over your chest with your arms fully extended.
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Lower the barbell to your chest by bending your elbows.
Push the barbell back up to the starting position by fully extending your arms.
Perform three sets of eight to 10 repetitions each.
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Deadlifts
Deadlifts are fundamental for improving functional strength.
This exercise works your hamstrings, glutes, lower and upper back, as well as your core.
To perform a deadlift, stand with your feet hip-width apart, barbell at your feet.
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Bend at the hips and knees, and grip the barbell with your hands shoulder-width apart.
Keep your back straight, push through your full foot, and stand up, lifting the barbell.
Once fully standing, lower the barbell back to the ground by bending your hips and knees.
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Perform three sets of eight repetitions each.
Shoulder Presses
The shoulder press is excellent for strengthening the deltoids and triceps.
It also challenges your core as you maintain balance.
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Press the dumbbells upward until your arms are fully extended.
Lower them slowly back to the starting position, avoiding shrugging your shoulders throughout the movement.
Perform three sets of 10 repetitions each.
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Perform three sets of 12 repetitions each.
Pull-ups
Pull-ups are a comprehensive upper-body workout, focusing on the latissimus dorsi, biceps, and rhomboids.
Hang onto the bar with your arms fully extended.
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Lower yourself back to the starting position with control.
Perform three sets of as many reps as you’re free to.
Walking Lunges
Walking lunges are a fantastic functional exercise that targets your quadriceps, hamstrings, and glutes.
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Rotate your left foot inward slightly as you lower your left knee for optimal biomechanics.
Perform three sets of 10 repetitions per leg.
To perform a dumbbell row, stand with a dumbbell in each hand, feet hip-width apart.
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Bend at your waist and knees, keeping your back straight.
Slowly lower the dumbbells back down, maintaining control.
Perform three sets of 10 repetitions each.
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Maintain a straight line from your head to your feet.
Engage your core, and hold this position.
Perform three sets, holding each plank for 30 seconds to one minute.
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Russian Twists
Russian twists are excellent for targeting the obliques, enhancing rotational strength and core stability.
Perform three sets of 15 repetitions.6254a4d1642c605c54bf1cab17d50f1e
3.
Prop yourself up on your bottom forearm, aligning your elbow directly under your shoulder.
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Hold this position, making sure to keep your hips lifted and your body in alignment.
Perform three sets, holding each side plank for 30 to 60 seconds.
Extend your right arm out in front of you, simultaneously extending your left leg behind you.
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Hold for a moment, then return to the starting position.
Repeat with your left arm and right leg.
Perform three sets of 10 repetitions per side.
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The Best Core-Strengthening Exercises for Men
Workout 4: HIIT Blitz
1.
Burpees
Burpees work your arms, chest, quads, glutes, hamstrings, and abs.
They’re perfect for HIIT workouts due to their full-body engagement and cardiorespiratory challenge.
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To perform a burpee, start in a standing position.
Drop into a squat, and place your hands on the ground.
Kick your feet back to move into a pushup position.
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Immediately jump your feet back toward your hands.
Jump up from the squat position, reaching your hands above your head.
Perform three sets of 10 repetitions.
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To perform mountain climbers, start in a plank position.
Bring your right knee toward your chest.
Jump Squats
Jump squats work the quads, glutes, and hamstrings while providing an intense cardio burst.
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To perform jump squats, stand with your feet hip-width apart.
Lower into a squat, pushing your hips back and keeping your chest up.
Explode upward, jumping as high as you might.
Land softly, immediately lowering into the next squat.
Perform three sets of 15 repetitions.
High Knees
High knees are a cardiovascular exercise that engages your core and strengthens your leg muscles.
To perform high knees, stand tall with your feet hip-width apart.
Perform three sets of 20 repetitions per side.
Bicep Curls
Bicep curls are fantastic for isolating and strengthening the biceps, improving upper-body aesthetics and function.
Curl the dumbbells up to shoulder level, keeping your elbows stationary.
Squeeze your biceps at the top for about one second.
Lower the dumbbells back to the starting position.
Perform three sets of 12 repetitions.
Tricep Pushdowns
Tricep pushdowns focus on the triceps, enhancing upper-body strength and tone.
Keeping your elbows at your sides, push the bar down until your arms are fully extended.
Squeeze your triceps at the bottom for about one second.
Slowly return the bar to the starting position.
Perform three sets of 12 repetitions.
Leg Extensions
Leg extensions isolate the quads, improving strength and stability in the lower body.
To perform leg extensions, sit on a leg extension machine, positioning your ankles under the lower pad.
Extend your legs fully, squeezing the quads at the top of the movement for about one second.
Slowly lower the weight back to the starting position.
Perform three sets of 12 repetitions.
To perform a calf raise, stand tall with your feet hip-width apart.
you’re free to hold dumbbells by your sides for added resistance.
Slowly rise up onto your toes, keeping your abdominal muscles pulled in so that you move straight upward.
Pause at the top of the exercise when your calves are fully contracted.
Lower yourself back to the starting position under control.
Perform three sets of 15 repetitions.
