Here are 10 weight-training exercises I recommend for individuals over 50 that are crucial to do as you age.
Remember to start with lighter weights and gradually increase intensity as you become more comfortable with each exercise.
Keep reading for the 10 best weight-training exercises as you age.
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Stand with your feet shoulder-width apart and your toes slightly turned out.
Press through your heels to return to the starting position.
Stand with your feet hip-width apart, toes pointing forward, and a barbell in front of you.
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Hinge at your hips, and bend your knees slightly while keeping your back straight and chest up.
Grip the barbell with your hands shoulder-width apart, palms facing down.
Keeping the barbell close to your body, stand up by extending your hips and knees simultaneously.
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Lower the barbell back down with control, maintaining a straight back throughout the movement.
Perform three sets of eight to 10 reps, focusing on maintaining proper form.
Lie on a flat bench with your feet flat on the floor and a dumbbell in each hand.
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Position the dumbbells at chest level with your palms facing forward and elbows bent.
Press the dumbbells upward until your arms are fully extended, but not locked out.
Slowly lower the dumbbells back down to chest level, keeping your elbows slightly bent.
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Start with two sets of 10 to 12 reps, gradually increasing weight and reps as you progress.
Stand with your feet hip-width apart, holding a dumbbell in each hand with palms facing your body.
Hinge at your hips and lean forward slightly, keeping your back straight and core engaged.
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Pull the dumbbells toward your ribcage by bending your elbows and squeezing your shoulder blades together.
Slowly lower the dumbbells back down to the starting position with control.
Perform three sets of 10 to 12 reps, focusing on maintaining a strong and stable torso.
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Press the dumbbells overhead until your arms are fully extended, but not locked out.
Lower the dumbbells back down to shoulder height with control, maintaining a slight bend in your elbows.
Start with two sets of 10 to 12 reps, gradually increasing weight and reps as you become stronger.
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Slowly bend your knees and hips to lower the footplate back toward your body with control.
Perform three sets of 10 to 12 reps, focusing on maintaining proper form and control throughout the movement.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward.
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Keeping your elbows close to your body, curl the dumbbells up toward your shoulders, contracting your biceps.
Slowly lower the dumbbells back down to the starting position with control.
Start with two sets of 10 to 12 reps, gradually increasing weight and reps as you progress.
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Stand with your feet hip-width apart, holding a dumbbell in both hands.
Raise the dumbbell overhead, keeping your elbow close to your head and your upper arm stationary.
Lower the dumbbell behind your head by bending your elbow until your forearm is parallel to the ground.
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Extend your elbow to raise the dumbbell back to the starting position.
Perform three sets of 10 to 12 reps, focusing on maintaining control throughout the movement.
Leg Extensions
Leg extensions target the quadriceps muscles, promoting knee stability and improving functional movement.
Sit on a leg extension machine with your back against the backrest and feet positioned under the leg pad.
Extend your legs fully by straightening your knees, lifting the weight until your legs are almost fully extended.
Slowly lower the weight back down to the starting position with control, bending your knees.
Perform three sets of 10 to 12 reps, focusing on maintaining a smooth and controlled motion.
Stand with your feet hip-width apart, holding onto a stable surface for support if needed.
Rise onto the balls of your feet, lifting your heels as high as possible.
Hold the top position briefly, then lower your heels back down to the ground with control.
Perform three sets of 12 to 15 reps, focusing on achieving a full range of motion.
