9 strength exercises to keep you fit in your 50s
Staying fit is an essential part of healthy aging. Regular exercise is one of the most effective ways to maintain physical strength and function as you age. Strength training, in particular, is essential for maintaining muscle mass and bone density, which declines with age, he explains MedlinePlus. However, not all strength training is the same. Especially when he’s in his 50s. That’s why we spoke to the expert, who lists nine of the best strength exercises to keep you fit in your 50s.
As you age, your body becomes less flexible, making you more likely to injure yourself, notes the San Francisco Institute of Arthroscopy and Sports Medicine. As a result, previously easy activities may need to be adapted to your current fitness level. That’s why it’s imperative to choose exercises that are safe and effective for your body’s changing needs. Samantha McKinney, CPTLife Time Certified Personal Trainer presents 9 great strength exercises to keep you fit in your 50s.
The following moves will help you achieve optimal fitness and health. They have been selected for their strength-building and injury-preventing effects and their suitability for older adults. You can reduce the risk of associated health problems. Keep reading for McKinney’s rundown of each exercise, then check out his 8 Best Her Exercises for Men to Stay Fit After Her 50.
“Squats are one of the best ‘cost-effective’ exercises because they engage large muscle groups, control blood sugar levels (essential for fat loss), and improve overall metabolism as muscle is built.” One,” says McKinney.
Stand in front of a knee-high box or workout bench with your feet hip-width apart or slightly apart. Keeping your abs tight, slowly squat down and lower your glutes toward the box. Pause as you sit on the box, but keep your abs and glutes tight. Finally, stand through your heels.
If you want more of a challenge, place the barbell over your shoulder blades or hold the dumbbells near your shoulders in a front rack position to add weight.
“Hinge exercises are essential to an effective strength training program designed to optimize body composition,” says McKinney. “It works on a back that many people don’t do well because of their sedentary lifestyle and sitting.”
To do the glute bridge, lie on your back with your knees bent. Place your feet flat on the floor, arms at your sides, palms facing down. Press your back into the floor, tighten your glutes, and press your feet into the floor to engage your core. Then straighten your hips until your shoulders, hips, and knees form a straight line. Keep your knees in line with your heels and don’t let your knees sag. Squeeze your glutes in the fully extended position and slowly return to the starting position.
For a more advanced variation, extend one leg out to a 45 degree angle. Stay extended to do a single-leg gluteal bridge, then switch sides.
“Another important movement pattern is the ability to push your weight overhead, and strengthening this can help prevent back and neck problems,” explains McKinney. “Like most strength training moves, your ability to do the overhead press with correct form is more important than how much weight you can lift, so focus on your form first.”
Stand with your feet hip-width apart. Hold a dumbbell in each hand at shoulder height with your palms facing forward and your elbows close to your body. Keep your shoulders above your hips, away from your ears, and keep your core engaged to avoid arching your back and splaying your ribcage. Holding this position, press the dumbbells straight up, keeping your wrists and forearms perpendicular to the floor, and slowly return to the starting position.
“Strengthening your back by pulling the ‘row’ movement is important for building proper posture and back strength,” says McKinney. It is a versatile way to implement the row, as it can be made harder or easier, and the closer the foot is to the anchor point, the harder it becomes.”
First, secure the TRX to a high anchor point and keep the strap length moderate. Hold the handle of his TRX with your palms facing inwards and feet shoulder-width apart, pointing toward your anchor point. Extend your arms and lean back, keeping your shoulders away from your ears. (Your body should be at an angle of about 45 degrees from the floor.) Squeeze your shoulder blades together, then pull the handle toward your ribcage. Keep your shoulders, hips, knees and ankles in line. Slowly return to your original position.
“Planks involve several areas of the body that most people need to strengthen, including the core. To ensure proper form, starting with an incline makes it easier to hold the movement with correct form. will be,” says McKinney.
Start by standing by a bench or box at knee height. Place your hands on the edges of the box, shoulder-width apart. Keeping your shoulders directly over your wrists, walk your feet back until your head, shoulders, hips, knees, and ankles form a straight line. Keep your hips flat, your core engaged, and your shoulders away from your ears. Hold this position and try not to poke or sink your hips.
“Another major muscle group that works when you’re looking to change your body composition is your chest,” McKinney says. Strengthens.Wall push-ups can help you master your form if you’re a beginner.”
With your feet and legs shoulder-width apart, stand about two feet from a wall and extend your arms straight out in front of you. Place your palms on the wall at shoulder height, slightly wider than shoulder-width apart, with your fingers pointing toward the ceiling. Bend your elbows and pull your body toward the wall, keeping your shoulders, hips, and ankles in line. Lower his face an inch or so from the wall and put it back in place.
“Lunges are important for building the strength and power in the legs that fuel all activity,” says McKinney.
Begin the exercise by standing with your feet shoulder-width apart and your shoulders stacked over your hips. Step one leg back and lower until both knees are at a 90 degree angle and the back knee is close to the ground. Push the heel of the front leg into the group and return to the starting position. Repeat with opposite leg.
“The dumbbell bench press works your upper body, including your chest, triceps, and shoulders,” explains McKinney. “Never sacrifice good form to lift more weight.”
Sit on the edge of a bench with your feet flat on the floor and take a dumbbell in each hand and place it on your thigh. Lie on a bench with a controlled roll back, supporting your core, wrists resting on your shoulders, palms facing forward, and lift the dumbbells directly over your body. Avoid locking out your elbows. Squeeze your glutes, draw your shoulder blades together on an inhale, and slowly lower the dumbbell so that it crosses the midline of your chest and is just outside your body, elbows at a 45-degree angle from your body. so that it becomes Exhale, push the dumbbells up, and repeat.
“Rotational movements like the Palov press are essential for our overall function and injury prevention,” says McKinney. It’s a way to get used to the.It builds strength and stability.It’s also a great move to help protect your lower back.”
First, attach the band to the anchor point at chest height. If using a cable machine, set it at chest height. Stand perpendicular to the anchor and take a step back. Bend your knees hip-width apart, tighten your core, and pull your shoulders back away from your ears. Hold the band or handle with both hands near the middle of your chest to create tension on the band or cable. Extend your arms forward while keeping the rest of your body upright in place. Pause and return the cable or band to the midline of your chest. Repeat on both sides.