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It’s a well-known fact that losing muscle is a common occurrence as you get older due to various reasons such as decreased physical activity, hormonal shifts, stress, and other factors. For individuals in their 50s who are embarking on a weight loss journey, it becomes crucial to ensure that the weight being lost is primarily fat and not muscle mass. A fitness expert has shared insights on the top strength-training exercises that can aid in weight loss and muscle building for individuals in their 50s.
Lance Johnson, a prominent personal training instructor at Life Time Coon Rapids, recommends incorporating the following workout routine into your schedule two to three times per week to promote weight loss and muscle growth. It is important to pay attention to your body’s signals and determine the most suitable training plan for your individual needs.
Johnson emphasizes the significance of self-awareness in the process, stating, “An essential aspect is having a good understanding of your body and its responses. If you find yourself experiencing prolonged soreness even after a day of rest, it might be necessary to incorporate an additional rest day into your routine. With aging, the body’s recovery time tends to increase, underscoring the importance of allowing ample time for rest to achieve optimal outcomes and prevent injuries.”
The Exercises
Dumbbell Goblet Squat
“Squats are a very important exercise to build your legs and your base full body strength,” Johnson tells us.
- Stand tall with your feet just outside shoulder-width and a dumbbell held at chest height.
- Keep your feet flat on the floor, press your hips back, and lower into a squat.
- Descend until your thighs are parallel to the ground.
- Drive your feet into the floor to stand back up.
- Complete 5 sets of 15-20 reps at a lighter weight to start.
Pushups
“Push-ups are great for building the chest, triceps, and shoulders,” says Johnson. “[This exercise is] also a great core and abdominal strengthener. There can be many variations of a push-up that can be done.”
- Assume a high plank with your hands placed just outside shoulder-width and your body in a straight line.
- Bend at the elbows to lower your chest toward the floor.
- Keep your core strong as you press back up to a high plank.
- Complete as many reps as possible for 3 sets.
Chin-Up
“These are great for helping to build the back, biceps, and shoulders,” Johnson explains. “If you are unable to do a chin-up without assistance, there are a few ways to get them done. Many gyms likely have a machine that will assist you in pulling yourself up and have multiple handles to perform a chin-up. If your location does not have a machine at your disposal, you can hook a band around the bar and step into it to assist in pulling yourself up.”
- Grip a pull-up bar with your hands facing you, shoulder-distance apart.
- Hang onto the bar with your arms completely extended and core tight.
- Bend your elbows to pull yourself up until your chin clears the bar.
- Use control to lower.
- Complete as many reps as possible for up to 3 sets.
Step-Up
- Stand tall in front of a sturdy box, step, or platform.
- Place one foot flat on the surface.
- Step up, bringing your other foot to meet the one on the surface.
- Step back down with your trailing foot, followed by your other foot.
- Complete 10 reps on each leg for 3 sets.
Reverse Crunches
“[This is] a great exercise to tighten up the lower abdominal area,” Johnson tells us.
- Lie flat on the floor with your knees lifted and feet together.
- Press your hands and lower back into the floor, raising your knees and pulling them toward your chest.
- Your glutes and hips may rise from the ground as you pull in toward your chest.
- Gradually lower your feet to lightly tap them on the ground and pull them back in.
- Complete 20 reps for 5 sets, performing a total of 100 reps.
Alexa Mellardo
