Furthermore, it becomes increasingly challenging to preserve your hard-earned gains in the gym the older you get.
Strength trainingandpreserving lean muscle massare essential components of healthy aging.
Without further ado, read on to uncover Masi’s must-try strength exercises to prevent muscle loss.
Shutterstock
Goblet Squats
The goblet squat is a fantastic strength exercise.
Keep your chest up and knees over your toes.
Push back up to the starting position.
Shutterstock
Aim for three sets of eight to 12 reps with one-minute rest between sets.
9 Best Chair Yoga Exercises for Belly Fat
Deadlifts
Deadlifts are the king of compound exercises.
This movement works your entire body, from your legs and back to your arms andgrip strength.
Shutterstock
It’s exceptional for muscle preservation because it targets multiple muscle groups simultaneously.
“Hinge at your hips and knees.
Grab the bar with an overhand grip.
Shutterstock
Lift the bar by straightening your hips and knees to a full stand.
Lower the bar back down to the ground under control.
check that the bar path is straight up and down.”
Shutterstock
Complete three sets of six to eight reps while progressively adding weight to the bar as your strength increases.
Include two to three minutes of rest between sets that use heavier lifts.
“Lie on a flat bench with your feet planted firmly on the ground.
Shutterstock
Start with a dumbbell in each hand, palms facing forward, and your arms extended above your chest.
Lower the dumbbells to the sides of your chest by bending your elbows.
Keep the movement controlled; don’t let the weights drop suddenly.
Use an incline bench targeting more shoulder and upper chest musculature is desired,” says Masi.
Perform three to four sets of 10 to 15 reps with a one-minute rest between sets.
“Grab a pull-up bar with a grip slightly wider than shoulder width,” explains Masi.
Do five sets of as many reps as possible with 90 seconds of rest between them.
Walking lunges are a powerful leg exercise that targets yourquads, hamstrings, and glutes.
“Stand with feet hip-width apart.
The back knee should lightly tap the ground.
Step forward to the starting position and repeat on the other side.
Add weights in your hands to scale this up,” says Masi.
Perform three sets of 15 to 20 reps per leg with a one-minute rest between sets.
