We humans don’t like getting older.
But seeking that elusive fountain of youth is a fool’s errand if you don’t exercise regularly.
Muscular aging, or sarcopenia, is a condition that naturally occurs as you age.
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Keep reading for the #1 workout to slow down muscle aging.
Get into a plank position with your hands slightly wider than shoulder-width apart.
Lower your body by bending the elbows until your chest almost touches the ground.
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Push back up to the starting position, keeping your body straight.
Aim for four sets of as many reps as possible.
Rest for 90 seconds between sets.
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Plus, squats promote functional movement by improving flexibility and stability.
To perform this movement, stand with your feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back as if sitting in an imaginary chair.
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Keep your chest up and core engaged.
Rise back up to the starting position, extending your hips and knees.
Perform four sets of 15 to 20 reps with one minute of rest between sets.
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This move also improves grip strength, an essential component of functional movement as you age.
Hang onto a horizontal bar with an overhand grip, hands slightly wider than shoulder-width apart.
Pull your body upward until your chin clears the bar.
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Lower yourself back down with control.
Use a sturdy bar or assisted equipment if needed.
Perform four sets of as many reps as possible with 90 seconds of rest between sets.
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Inverted Rows
Inverted rows are often performed using a bar or suspension trainer.
Set up a bar or suspension trainer at chest height.
Lie underneath, grab the bar or handles, and keep your body straight.
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Pull your chest up toward the bar, engaging your back muscles.
Lower your body back down, maintaining a controlled motion.
Shoot for four sets of 12 to 15 reps, and rest for one minute between rounds.
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Push off with your front foot to return to the starting position.
Repeat on the other leg.
Complete four rounds of 15 to 20 reps per leg, resting for 90 seconds between sets.
Planks
This foundational core exercise engages the entire midsection, including the abdominals and lower back.
Keep your body straight from head to toe, engaging your core.
Hold the position for 30 to 60 seconds.
Repeat four times with one minute of rest between.
This form of cardio enhances cardiovascular fitness and boosts your calorie-burning potential by kickstarting your metabolism.
Repeat the cycle for three to five rounds.
Rest for 90 seconds between each circuit.
