Staying lean is a challenge regardless of your age.
As you pass your 50s and key in your golden years, the challenges grow even further.
The following is the ultimate 10-minute workout to maintain a lean body after you pass 50.
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Perform two sets of 15 repetitions per exercise, and rest for 60 seconds between sets.
If you have extra time, you’re able to perform three to four sets.
In either case, be sure to complete the workout at least three times per week for optimal results.
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To perform a squat, stand with your feet shoulder-width apart, toes pointing slightly outward.
Keep your chest lifted, engage your core, and maintain a neutral spine.
Once your thighs are parallel to the ground, push through your feet to return to the starting position.
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Repeat for the target repetitions.
These are great for maintaining your ability to manipulate objects during day-to-day activities.
Grasp the handles with a neutral grip, arms extended, and palms facing each other.
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Engage your core, lean back slightly, and maintain a tall posture.
Avoid shrugging throughout the range of motion.
Slowly return to the starting position, and repeat for the target repetitions.
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As you lower your right knee to the floor, rotate your right foot inward slightly for optimal biomechanics.
Push through your left foot to return to the starting position.
Repeat for target repetitions, then switch legs.
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Standing shoulder presses are a compound exercise that maintains this ability while beefing up the deltoids and triceps.
Dumbbell shoulder presses are forgiving on the shoulder joint.
Engage your core, and maintain a tall posture with a slight knee bend.
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Press the dumbbells overhead until your arms are fully extended, without shrugging your shoulders.
Slowly lower the dumbbells back to the starting position, maintaining control and stability throughout the movement.
Repeat for the target repetitions.
it’s possible for you to position a weight on your lap for added resistance.
Engage your abs by drawing your lower rib toward your pelvis, maintaining a neutral spine.
Slowly lower your hips back down to the ground, maintaining control and engagement in your core and glutes.
Squeeze the end range for about one second.
Lower back down to the ground, and repeat for the target repetitions.
This move strengthens your upper back and helps maintain muscle mass in your torso.
Grasp the bar with an overhand grip, hands wider than shoulder-width apart.
Engage your core, and maintain a tall posture with a slight arch in your lower back.
Avoid shrugging throughout the range of motion.
Slowly return the bar to the starting position, maintaining control and engagement in your upper back muscles.
Repeat for the target repetitions.
