Trying to get into shape or stay fit at 60 and up?
We’re here to help you out with the best free weight exercises to regain muscle mass after 60.
Those muscles are grossly neglected, and as you grow older, your backside becomes weaker.
Paul Bradbury / Getty Images
Needless to say, staying in the best possible shape as you age means strength training.
So without further delay, grab your dumbbells.
Keep your chest tall and core tight, squat down, and grab the weight.
Tim Liu, C.S.C.S.
Drive through your heels and hips to rise up, flexing your glutes and quads to finish.
Place the dumbbell back down to starting position before performing another rep.
Grip a dumbbell with your opposite hand and your arm extended down toward the floor.
Tim Liu, C.S.C.S.
Straighten your arm back down, and get a solid stretch at the bottom performing the next rep. Lower the dumbbells back down with control before performing another rep.
Assume a staggered stance, placing one foot forward and one foot behind you.
Keeping your chest tall, come down slowly until your back knee touches the floor.
Tim Liu, C.S.C.S.
Complete 3 sets of 10 reps for each leg.
Dumbbell Pullovers
Begin Dumbbell Pullovers by lying down on a flat bench with a dumbbell.
Hold the weight up with both of your palms so that they’re forming a diamond shape.
Tim Liu, C.S.C.S.
Then, straighten your arms out with a slight elbow bend.
Keeping your core tight, pull the weight behind your head until you get a lat stretch.
Once you’ve reached a good range of motion, pull the weight back toward your eyes to finish.
Tim Liu, C.S.C.S.
Grab a pair of dumbbells, and position your chest on an incline bench.
Squeeze hard, then resist all the way down before performing another rep.
Complete 3 sets of 15 reps.
Tim Liu, C.S.C.S.
