AtETNT Mind+Body, we probably sound like a broken record at this point.
That’s why as a trainer, I frequently recommend older clients to incorporate regularstrength traininginto their fitness routine.
Strength training helps peoplebuild muscle, lose fat, and get stronger.
Photo: Shutterstock. Design: Eat This, Not That!
(This is in addition to the 150 minutes of moderate-intensity exercise they recommend.)
Meeting that target might seem daunting if you’re new to strength training.
That’s why I created a full-body workout that will help you get stronger muscles.
Tim Liu, C.S.C.S.
It’s designed to meet the needs of people in their 60s and up.
And all you need are some light weights (about5 to 10 pounds will suffice).
The focus of this workout is on building strength, not necessarily bulking up.
Tim Liu, C.S.C.S.
You’ll notice that each exercise asks for six to eight reps, using a lighter dumbbell.
This is different from other kinds of workouts, which often ask for five reps at a higher weight.
Ready to get started?
Tim Liu
Be sure to perform all of the sets and reps of one exercise before moving onto the next.
You’re just a few moves away from stronger muscles.
Push your hips back and squat down low enough to grab the weight.
Tim Liu, C.S.C.S., CSCS
verify your shoulders are in line with the handle and that your torso is straight.
Keeping your core tight and shoulders down, pick up the kettlebell by pushing through your heels and hips.
Stand tall and flex your glutes at the top.
Tim Liu, C.S.C.S.
Hold them above your chest with your arms fully extended.
Pull your shoulder blades back and down into the bench and begin lowering the weight down towards your chest.
Read more:These Walking Workouts Will Help You Get Lean, Says Trainer.
Perform all reps on one side before switching over to the other.
Keeping your shoulders pulled back, curl the weight up, flexing your forearms and biceps the entire time.
Squeeze hard at the top, then resist on the way down.
(Want more workout ideas?
Check out:The Secret Exercise Trick for Getting Rid of Knee Pain, Says Top Trainer.)
