The most effective way to leverage exercise to delay aging is by using compound exercises in your workout routine.
We’ve rounded up seven compound exercises to change your body shape before 50.
Additionally, training using functional movements means that you actually get “better” at daily life.
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Furthermore, compound movements are much better at building muscle and strength than just doing isolation exercises.
The following is our top-recommended list of the seven best compound exercises to change your body shape before 50.
Rest for 60 to 90 seconds between sets, and perform three total sets.
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Keep reading to learn all about the seven best compound exercises to change your body shape before 50.
Squats primarily hit your quadriceps, hamstrings, glutes, and lower back.
To perform bodyweight squats, stand with your feet shoulder-width apart and toes pointed slightly outward.
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Continue lowering until your thighs are roughly parallel to the floor, or lower if possible.
Do not allow your knees to cave inward.
Push through your entire foot on both legs to return to the starting position.
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Repeat for target repetitions.
Deadlifts target the posterior chain, including your hamstrings, glutes, lower back, and upper back.
You will need some form of external weight to properly do deadlifts.
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We recommend barbells or two dumbbells if you have access to a standard gym.
To perform deadlifts, position your feet hip-width apart with a barbell or two dumbbells in front of you.
Keeping your back straight and core engaged, lift the weight by extending your hips and knees simultaneously.
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Repeat for target repetitions.
Dumbbell bench pressing since is far more forgiving on your shoulders compared to traditional barbell benching.
The bench press exercise primarily hits your chest, shoulders, and triceps.
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Press the dumbbells upward while bringing them together over your neck/upper chest area until your arms are locked out.
Reverse the motion, and lower them back to your chest in a controlled manner.
Repeat for target repetitions.
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Single-arm dumbbell rows provide the best combination of safety and efficacy.
Hinge at your hips, bend your knees slightly, and place your non-dumbbell hand on the bench.
Keep your back straight and your chest up.
Row the dumbbell toward your chest by retracting your shoulder blade and bending your elbow.
Imagine you are “crushing an orange” in your armpit area for an internal mind-muscle cue.
Slowly lower the weight back down to the starting position until your arm is fully extended.
Repeat for target repetitions.
Pull-ups
Pull-ups are an excellent upper-body compound exercise for developing upper-body strength.
This move will also help improve your grip strength and shoulder stability.
Pull-ups primarily hit your lats with additional biceps, shoulder, and forearm work as well.
you’ve got the option to use an overhand, neutral, or reverse grip.
To perform pull-ups, hang onto a pull-up bar with your selected grip, slightly wider than shoulder-width apart.
Pull your body upward by engaging your shoulder blades and squeezing your lats.
Visualize “bringing your elbows towards your hips” for an internal cue.
Aim to reach the bar with your chest.
Slowly reverse the position.
Repeat for target repetitions.
We recommend performing walking lunges while holding a dumbbell in each hand.
Take a large step forward with one foot, keeping your core engaged and your chest upright.
Push through your front foot, and step your back foot all the way forward into the next lunge.
Repeat for target repetitions on both sides.
As an exercise, it hits your shoulder muscles and triceps.
Press the dumbbells overhead until your arms are fully extended, be careful not to lock your elbows.
Lower the weight back down to the starting position in a controlled manner.
Repeat for target repetitions.
