If you’re over 60, getting your body to appear and feel younger may be a key fitness goal. The human body undergoes physical and hormonal changes as we get older. According to Harvard Health Publishing’s research, we lose up to 5% of our muscle mass every ten years beyond the age of 30. When we lose testosterone and growth hormone levels, we lose strength and endurance as a result. To grow and keep muscle mass, you must add strength training activities into your fitness plan.
While aerobic exercise is essential, gaining muscle and shedding fat will help you appear more youthful. Compound movements, in which many muscle groups are worked simultaneously, are the finest strength training for bulking up. In terms of value for money, they’re the finest bet and will assist you in getting the best outcomes.
Here is a full-body workout that you can add to your daily regimen as a starting point. Build muscle, burn fat, and get your body looking younger again by doing three sets of the following exercises. According to a Trainer, check out The 6 Best Arm Exercises in 2022.
Deadlift
A kettlebell, dumbbell, or trap bar can be used for this exercise. Begin by putting your feet shoulder-width apart on the floor. To grab the weight, you need to squat down low enough to do so comfortably while ensuring your shoulders and chest are in line with the weight.
Standing tall and clenching your glutes as you lift the weight, keep your core strong and your shoulders down. Perform another rep after putting the weight back down and reversing the process. Perform three sets of ten reps each.
Bench Pressing Dumbbells on an Incline
Put a pair of dumbbells in your hands and sit on an incline bench. With your arms outstretched, hold them erect above your head. As you lower the weights toward your chest, pull your shoulder blades back and down into the bench. Afterward, press the weights back to the beginning position, compressing your chest and triceps. Perform three sets of ten reps each.
Lifting the Lats with Pulldowns
Your palms should be pointing away from you, right outside your shoulders, as you grip the lat pulldown bar. With your elbows, draw the bar down toward your sternum while tightening your lats at the bottom of the exercise. As you ascend, resist the need to relax your grip and keep your lats tight. Allow your shoulder blades to rise to the top of your torso before beginning the next repetition. Perform three sets of ten reps each.
At Cable Row
Hold on to the handle with both hands as you sit on a seated row machine with your feet firmly on the pad. Make sure your back is straight, and your legs are almost fully extended by removing the attachment. Squeeze your shoulder blades together as you row the passion toward your body while keeping your chest erect, core tight, and knees soft. Repeat another repetition once you’ve completed a full range of motion with your arms. Try three sets of 12 reps, then three sets of 12.
Weighted Split Squats
Position yourself by putting one foot forward and one foot back. At the bottom of the movement, keep your back leg on the ground while keeping your chest up and your core taut. Flex your quad and glute to complete the move as you return to standing. Do every rep on one leg, then switch legs. You can also perform this exercise with the assistance of a pair of dumbbells if doing so with your weight is too easy. Do three sets of ten repetitions on each leg.
