As you reach your 30s, a gradual decline in lean muscle mass begins, with a decrease of approximately 3% to 8% per decade. This reduction in muscle mass contributes to a slower metabolism. By the time you hit your 60s, studies indicate that both total energy expenditure (TEE) and basal metabolic rate (BMR) tend to decrease. To effectively revitalize your metabolism, regular exercise is essential, particularly resistance training. We consulted an expert who has designed a quick 12-minute standing strength workout tailored for those over 50.

“You’ll be surprised by what you can accomplish in just 12 minutes. The key is being organized and prepared,” states Scott Herman, a certified personal trainer at Life Time Plymouth. “Initially, it might take you a bit longer than 12 minutes, but once you familiarize yourself with the routine, you’ll move through it smoothly.”

Herman suggests aiming for 1 to 2 rounds of 12 to 15 repetitions. As you advance, you can add more rounds. Once you reach the point of completing 3 rounds, either slow down the pace or increase the weight.

The 12-Minute Standing Workout to Recharge Your Metabolism After 50

“I strongly advocate for waiting at least two weeks before adding additional weight to your workout,” Herman advises. “It’s important to ensure your ligaments and joints are prepared to handle the increased demand.”

“I’m a firm believer in going at least 2 weeks before you add weight to your workout,” Herman says. “You want to make sure your ligaments and joints are ready for more demand.”

Keep in mind that form is more important than adding weight. Carve out 2 to 3 minutes for a quick warm-up, such as marching in place, doing leg swings and arm circles, and using some cardio equipment.

“For the workouts below, use dumbbells to start. This can help you find any imbalances in your muscles,” Herman adds. “If you don’t feel comfortable using dumbbells, cable machines can be a good alternative. Use the cable machines that allow you to stand up.  The cables give you the movement of dumbbells and can be safer when starting out.”

Dumbbell Squat to Press (Thruster)

1. Stand tall, feet shoulder-width apart.
2. Hold a dumbbell in each hand at shoulder level, palms facing inward.
3. Bend your knees and press your hips back to lower into a squat until your thighs are parallel to the floor.
4. Drive through your heels, exploding out of the squat as you extend your legs and press the dumbbells overhead in a smooth motion.
5. Lower the weights to shoulder height.
6. Return to a squat.
7. Perform 8 to 10 reps.

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Reverse Lunge With Bicep Curl

1. Stand tall, holding a dumbbell in each hand.
2. Step back into a reverse lunge.
3. Curl the dumbbells up toward your chest as you rise up.
4. Alternate legs, completing 6 to 8 reps per side.

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Hinge to Row

1. Stand tall, feet hip-width apart and a dumbbell in each hand in front of you.
2. Hinge at the hips until your torso is parallel to the ground.
3. Maintain a flat back and soft knees.
4. Allow the weights to lower with your arms completely extended.
5. Row the dumbbells up toward your torso.
6. Lower to the start position with control.
7. Perform 8 to 10 reps.

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Woodchop

1. Stand tall, feet shoulder-distance apart, holding a dumbbell above one shoulder.
2. Breathe in, chopping the weight diagonally toward your opposite foot and bending your knees.
3. Reverse the motion.
4. Perform 8 reps per side.

Calf Raise With Overhead Reach

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1. Stand tall, feet hip-width apart, holding a dumbbell in each hand.
2. Rise onto the balls of your feet while reaching your arms overhead.
3. Hold for a moment at the top, then lower.
4. Keep your core activated throughout for balance.
5. Complete 12 to 15 reps.

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Side-to-Side Squat + Lateral Raise

1. Stand tall, feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Take a step out to the right, toes pointing forward.
3. Lower into a side squat, making sure to keep your body weight in your heels.
4. While you lower, raise the dumbbells out to the sides until they reach shoulder height.
5. Lower the weights and push off your squatting leg to return to standing.
6. Repeat on the other side.
7. Perform 8 reps per side.