Practicing self-care at all ages and stages of life is essential, but exercising consistently throughout your 50s is especially important. Every year after the age of 30, the body begins to atrophy. If you’re ready to put your body in the right direction in your 60s and beyond, check out this best workout to build stronger muscles in your 50s. is the best love you can give yourself.
According to the Cleveland Clinic, muscle atrophy occurs with age. Muscle tissue thins or is lost due to inadequate muscle exercise. Some symptoms include loss of muscle mass, weakness, and difficulty balancing. This means that the situation can be turned around.
Without further delay, here are some simple but powerful circuit workouts to build stronger muscles in your 50s and up. We recommend doing 3-5 rounds of this challenging routine. Be sure to rest for 2-3 minutes between rounds.
Find a sturdy bench or box around knee height for these step-ups. Place your right foot on the box in front of you and stand on the box with your right foot. Place your left foot on the box next to your right foot. Then remove your left foot from the box and lower your body until your left foot is back on the ground. This completes his one rep. Complete reps on one side before switching to the other side. Also remember that the knee of the working leg should be kept in line with the heel to protect the joint. Repeat 8 to 12 times per side.
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Start the jump squat with your feet hip-width apart. Push your hips back and forth and descend in a controlled manner until your hips are lower than your knees (below parallel). When you come back, straighten your hips and use that force to push your body up until your feet are off the ground. After the jump, quickly return to the squat and repeat. Repeat 10-15 times.
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Start an overhead press by using the dumbbells at shoulder height and grabbing the weights with the hands just outside the shoulders. Then shift the weight back onto your shoulders. CAUTION: Use moderately heavy weights. But don’t overdo it the first time you try this workout. Keep in mind that using correct form is much better than lifting the maximum weight in the gym – repeat 12-15 times.
For this exercise, grip the pull-up bar with your arms slightly wider than shoulder width. Roll your shoulder blades back and forth and lift your body until your chin reaches the top of the bar. Lower yourself until your elbows are completely straight, then repeat. If you want to take it up a notch and really feel it, go until your chest touches the bar. This is much more difficult than chin height. If you’re into pull-ups at the moment, feel free to modify your exercise with a pull-up he machine or resistance bands to help you complete quality reps. Repeat 6-12 times.
For this chest press exercise, you’ll lie on a flat bench with two dumbbells. Prepare for the exercise by using your knees or your partner to lift the weight to your chest. Keeping your shoulders pressed against the bench, push the weight straight up over your chest until your elbows are fully extended. Repeat 10-15 times.
Tyler Reed
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years.Read more about Tyler
