As we age, our bodies naturally lose muscle mass and strength. This can lead to a decrease in mobility, balance, and overall health. However, it is never too late to start incorporating strength exercises into your fitness routine. In fact, strength training can have a drastic impact on your body shape and overall health, even after the age of 50.
As we age, our bodies go through a process called sarcopenia, which is the loss of muscle mass and strength. This can lead to a decrease in mobility, balance, and overall health. However, incorporating strength exercises into your fitness routine can help combat this process and improve your overall health.
In this article, we will discuss 5 strength exercises that can transform your body shape after 50 and help you maintain a strong and healthy body.
5 strength exercises that can transform your body shape after 50
Romanian Deadlift
A set of dumbbells or a barbell is needed for this exercise. Keep the weights out in front of you. As you hinge your hips back and “drag” the dumbbells or barbell down your thighs, soften your knees and keep your chest up. The stretch should be strong in your hamstrings. When you are ready to stop, push your hips forward and squeeze your buttocks.
Incline Dumbbell Bench Press
Keep that set of dumbbells on hand for the next exercise, which starts with you lying down on an incline bench. While your arms are straight, press the dumbbells over your body. Then, bring the weights back down while pushing your shoulders into the workout bench at the same time. Push the weights up again, and when you get to the top of the movement, squeeze your triceps and upper pecs.
Dumbbell Row
For this exercise, put your body in a parallel position to a stable surface or workout bench. To keep your balance, put one knee and one hand on the surface, both on the same side. Holding a dumbbell in your other hand, pull the weight up to your hip before lowering it toward the floor.
Lat Pulldowns
Grab the lat pulldown bar and put your hands just outside the width of your shoulders. You should turn your palms away from you. Lean back a little, and then pull the bar down with your elbows. When you bring the bar back up, give it some resistance and make sure the tension stays in your lats.
Dumbbell Walking Lunges
Lastly, let’s do some walking lunges with dumbbells. Hold a weight in each hand and take one step forward, planting that foot on the ground. Drop down into a lunge. Repeat the step by stepping forward with the other foot.
