Let’s face it: Getting older is no walk in the park.
However, staying physically fit and active can drastically impact your quality of life as you age.
One often overlooked aspect of healthy aging ismaintaining muscle mass and strength.
Shutterstock
Neglecting muscle strength as you age can decrease mobility, energy, and overall well-being.
And the best part?
The following strength exercises are classic movements that aren’t overly complicated or time-consuming.
Shutterstock
Squats
The first of these recommended strength exercises to slow muscle aging is the squat.
“They help maintain lower-body strength, improve balance, and preserve joint health.
Stand with your feet shoulder-width apart.
Shutterstock
Keep your back straight and your chest up.
As you bend your knees, push your hips back like you’re about to sit in a chair.
Go as low as your flexibility allows, aiming for thighs parallel to the ground.
Shutterstock
confirm your knees don’t overshoot your toes.
Then, push through your heels to stand back up, engaging your glutes and quads.
Complete three sets of 12 reps, and aim to do them one to three times per week.
Shutterstock
“They help maintain a strong core, good posture, and functional strength.
Begin with a weighted barbell or pair of dumbbells on the ground.
Stand over them with your feet hip-width apart and your toes pointing straight.
Shutterstock
Next, bend at your hips and knees, keeping your back straight.
Grip the barbell with your hands just outside your knees.
Keep the barbell close to your body as you stand up.
Shutterstock
Straighten your hips and knees, and stand tall.
Then, slowly lower the barbell to the ground while maintaining a straight back.
Perform three sets of eight reps one or two times per week.
Shutterstock
Plus, it’s a convenient bodyweight exercise you’re free to do almost anywhere.
“Pushups target the chest, shoulders, and triceps,” says Masi.
“They help maintain upper-body strength and promote bone health in the arms and shoulders.
Shutterstock
And if performed correctly, they could be a good core workout to boot.
Your body should form a straight line from head to heels.
Engage your core, and lower your chest toward the ground by bending your elbows.
Shutterstock
Keep your elbows close to your body.
Once you’re close to the floor, push yourself back up to the starting position.
Do three to five sets of 10 to 20 reps at least two to three times per week.
“Pull-ups strengthen the lats, the lower traps, forearms, biceps, and rear shoulders.
Find a sturdy horizontal bar, like those at a gym or on a playground.
Hang onto the bar with your arms fully extended.
Engage your core, and pull your body toward the bar by bending your arms at the elbows.
Keep pulling until your chin clears the bar, then slowly lower yourself back to the starting position.
Aim for three to five sets of as many reps as possible twice weekly.
This also challenges balance and stability, which is essential for fall prevention as you age.”
Stand with your feet hip-width apart.
Step back with your right foot, lowering your body into a lunge position.
Both knees should form 90-degree angles.
Your front knee should align with your ankle, and your back knee should hover just above the ground.
Push through your front heel to return to the starting position.
Then, repeat the movement with your left leg.
Do three sets of 12 reps per leg two or three times weekly.
Overhead Presses
“This overhead press targets the shoulders, triceps, and upper pecs.
It’s also a great core exercise when performed in standing.
It’s essential for maintaining upper-body strength for functional tasks like lifting objects overhead,” says Masi.
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand or a barbell at shoulder height with your palms facing forward.
Ensure your back is straight and your core is engaged.
Press the weight overhead by extending your arms until they’re almost fully extended above your head.
Lower the weight back to shoulder height.
Be sure to control the motion and avoid arching your back.
Perform three sets of 10 reps twice weekly.
Stand with your feet hip-width apart.
Hold a dumbbell in each hand, or use a barbell.
Keep your back straight and your core engaged.
Bend at your hips, lowering your upper body until it’s nearly parallel to the ground.
Ensure your knees are slightly bent, and maintain a neutral spine.
With the weights in hand, pull them toward your lower ribcage, squeezing your shoulder blades together.
Lower the weights back down to the starting position.
Aim for three to five sets of 12 to 15 reps two or three times per week.
The dumbbell bench press is a surefire way to maintain strength in your chest and triceps.
Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
Lie back, and use your thighs to help raise the dumbbells to the starting position.
Extend your arms directly above your chest.
Lower the dumbbells to your chest while keeping your upper arms at a 45-degree angle to your body.
Allow your elbows to form a 90-degree angle.
Press the weights back up to the starting position, extending your arms fully without locking your elbows.
Complete three to five sets of eight to 12 reps twice weekly.
