At ETNT Mind + Body we probably sound like a broken record at this point. The fact is, however, that exercising regularly, regardless of age or ability, is an essential part of living longer and healthier lives. This is especially important in your 60s and beyond to combat age-related muscle breakdown, joint stiffness, balance problems, and more.
As a trainer, I therefore often recommend that older customers incorporate regular strength training into their fitness routine. Weight training helps people build muscle, lose fat, and get stronger. For older people, this ensures that they can stay mobile, independent and healthy for a long time.
If you are in your 60s, you can absolutely lift weights or work on other types of strength training exercises. In fact, the Centers for Disease Control and Prevention (CDC) recommend that all adults, regardless of their age, do muscle-strengthening exercises at least 2 days a week. (This is in addition to the 150 minutes of moderate intensity they recommend.)
Achieving this goal can seem daunting if you are new to weight training. For this reason, I developed a full-body workout that will help you get stronger muscles. It is designed to meet the needs of people over 60. And all you need is some light weights (around 5 to 10 pounds will do).
The focus of this workout is on building strength, not necessarily building muscle. You will find that each exercise requires six to eight repetitions, with a lighter dumbbell. This is different from other types of exercise, which often require five reps at a higher weight. However, because older people may struggle with joint problems, doing more repetitions and lighter weights can help you get strong without putting too much stress on your joints, ligaments, and tendons.
Ready to start? Make sure you do all of the sets and reps of an exercise before moving on to the next. You’re just a few moves away from stronger muscles. And for more workout ideas, don’t miss out: Get lean and toned with this 25-minute walking workout.
Stand in front of the kettlebell with your feet away from the weight. Push your hips back and crouch deep enough to grab the weight. Make sure that your shoulders are in line with the handle and that your torso is straight.
With your core tensed and shoulders down, pick up the kettlebell by pushing through your heels and hips. Stand up straight and flex your glutes on top. Reverse the movement to lower the weight before doing another rep. For more workout tips, don’t miss: A Trending Celebrity Exercise Trick To Try At Home, Trainer Says.
Lie flat on an incline bench and grab a pair of dumbbells. Hold it across your chest with your arms outstretched. Pull your shoulder blades back and down into the bench and start lowering the weight towards your chest. Do a good stretch on your chest, then push it back up by squeezing your pecs and triceps at the top. Read More
Stand parallel to a bench so that one hand and knee are firmly pressed into the bench. Grab a dumbbell with your other arm and begin the movement by pulling the dumbbell towards your hip and at the end of the movement, compressing your lats and upper back. Then, straighten your arm and do a nice stretch at the bottom before doing the next rep. And don’t miss: build muscles and get lean with this 4-move training at home.
Holding a pair of dumbbells, step into a split position with one foot forward and one foot back. Lower yourself in a controlled manner until your back knee touches the floor, then push yourself up with the heel of your forefoot. Do all of the repetitions on one side before switching to the other.
Grab a pair of dumbbells with both hands facing each other in a neutral grip. Keeping your shoulders pulled back, roll the weight up and flex your forearms and biceps all the time. Squeeze firmly at the top, then resist on the way down. (Want more workout ideas? Check Out: The Secret Exercise Trick To Get Rid Of Knee Pain, Says Top Trainer.)