It is essential to practice self-care at all ages and stages of life, but it is especially important to practice consistently during your 50s. Every year after you turn 30, your body starts atrophy. If you’re ready to get your body moving in the right direction when you’re 60 or older, check out this best workout to build stronger muscles in your 50s. How to Prepare Your Body for a long, healthy life is the best love you can give yourself.
According to Cleveland Clinic, muscle atrophy is something that happens as you get older. Your muscle tissue becomes thinner or you lose it because you don’t train your muscles enough. Some of the symptoms include decreased muscle mass, weakness and difficulty balancing. The silver lining in this dark cloud is that you can change things by eating healthy and exercising regularly.
Without further ado, here’s a simple yet powerful circuit workout to build stronger muscle in your 50s and beyond so you can fight back against your biological age, stay in better shape and burn belly fat all year round. I recommend doing 3 to 5 rounds of this challenging routine, making sure to rest for 2 to 3 minutes between rounds:
Find a sturdy bench or box at knee height for these step-ups. Place your right foot on the box in front of you and stand with your right leg on the box. Bring your left foot onto the box next to the right foot. Then take your left foot off the box and lower yourself until your left foot is back on the floor. That completes one rep. Complete your reps on one side before switching to the other. Also remember that you want the knee of the leg being worked to stay in line with the heel to protect your joints. Perform 8 to 12 reps per side.
Jump Squats start with your feet hip-width apart. Push your hips back and down and descend in a controlled manner until hips are lower than your knees (parallel below). When you come back up, forcefully extend the hips and use that force to push your body up until your feet leave the floor. After the jump, return to the squat and repeat. Perform 10 to 15 reps.
Using dumbbells at shoulder height, start your Overhead Presses by grabbing the weights with your hands just outside the shoulders. Tighten your abs and push the dumbbells up in a straight line from your shoulder all the way over your head until your elbows are straight. Then return the weight to your shoulders. Warning: Use a moderately heavy weight, but don’t go overboard when you first try this workout. Keep in mind that it’s much better to use good form than to lift most of the weight at the gym. Perform 12 to 15 reps.
For this exercise, hold the chin-up bar with your hands slightly wider than shoulder width. Bring your shoulder blades back and down, then pull yourself up until your chin reaches over the bar. Lower your body until your elbows are fully extended, then repeat. If you want to kick it up a notch and really feel it, go until your chest touches the bar, which will be much harder than chin height. If pull-ups are challenging for you right now, feel free to modify the exercise by using a pull-up machine or resistance band to help you complete good reps. Perform 6 to 12 reps.
For this Chest Press exercise, lie on a flat bench with two dumbbells. Use your knees or a partner to lift the weights to your chest to prepare for the exercise. Keeping your shoulders pressed against the bench, push the weights across your chest in a straight line until your elbows are fully extended. Then return the weight to your chest. Perform 10 to 15 reps.
Tyler Read is a personal trainer and has been involved in health and fitness for 15 years. Read more about Tyler