In your 50s and beyond, it’s incredibly important to maintain a healthy body weight.
We have nine of the best free weight exercises for faster weight loss after 50, so gear up.
This forces more muscles to workand work harderthan if something was stabilizing you or the weight like a machine.
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Ready to give these tools a try?
Goblet Squats
Whether you’re 15 or 50, the squat works wonders.
You’ll improve your strength as well as your cardio!
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Grab the end of one dumbbell in both hands and hold it by your chest with your elbows underneath.
Stand shoulder-width apart with your toes slightly out.
Start the movement by sitting backward and spreading your knees apart.
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Descend below parallel while keeping your lower back flat.
At the bottom, drive through your heels, and keep your knees apart.
Hold a five to 10-pound weight plate with both hands in front of your chest.
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Stand shoulder-width apart with your toes slightly out.
Start the movement by sitting backward and spreading your knees apart.
As you descend, extend the plate straight out in front of you.
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Descend below parallel while keeping your lower back flat.
At the bottom, drive through your heels and keep your knees apart.
Even better, it carries over perfectly well to daily lifelike any time you walk upstairs or go uphill.
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While holding a dumbbell in each hand, place one foot on a box or bench.
Pull all your weight on that foot and drive yourself up by pushing through your heel.
Avoid pushing off with your bottom leg.
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Hold a dumbbell in each hand.
Drop straight down, and drive with your front heel.
Don’t let your front knee drift past your toe.
(Your shoulders will thank you.)
This is a great exercise for beginners because you’ll use a bench for extra stability.
Grab a dumbbell with your left hand, squeeze your shoulder blades, and row.
Medicine Ball Slams
As people age, they lose strength in their fast-twitch muscles.
Keep your abs braced throughout.
Instead, use the “scaption,” which targets similar muscles without putting your joints in strenuous positions.
Grab two dumbbells, and hold them at your sides.
Stand tall with your shoulder blades squeezed together and your glutes tight.
Push through your heels and squeeze your glutes at the top.
For your protection, place the barbell on a thick pad.
Then, switch hands and repeat.
