Build Stronger Muscles In Your 50s With This Workout

Build Stronger Muscles In Your 50s With This Workout

Self-care is essential at all ages and stages of life, but regular exercise is especially important throughout your 50s. Every year after you reach the age of 30, your body begins to atrophy. If you’re ready to get your body moving in the right direction as you hit your 60s and beyond, check out this best workout for building stronger muscles in your 50s. Preparing your body for a long and healthy life is the best love you can give yourself.

According to the Cleveland Clinic, muscle atrophy occurs with age. Your muscle tissue is thinning or you are losing it because you are not exercising your muscles enough. Some of the symptoms include reduced muscle mass, weakness, and difficulty with balance. The silver lining to this dark cloud is that you can turn things around by maintaining a healthy diet and exercising regularly.

Without further ado, here’s a simple yet powerful circuit workout for building stronger muscle in your 50s and beyond so you can fight your biological age, stay in better shape, and burn belly fat all year round. I recommend doing 3-5 rounds of this challenging routine, and be sure to take 2-3 minute rest periods between rounds:

Tyler Read

Find a sturdy bench or box around knee height for these Step-ups. Place your right foot on the box in front of you and stand on the box using your right leg. Bring your left foot to the box next to the right foot. Then, take your left foot out of the box and lower yourself until your left foot is resting on the floor. This completes one repetition. Complete your reps on one side before switching to the other. Also remember that you want the knee of the working leg to stay in line with its heel to protect your joints. Perform 8 to 12 repetitions on each side.

Related: The #1 Strength Training For Recovering Muscle Mass As You Age, According To The Trainer

trainer demonstrating jump squat
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Jump Squats start with your feet hip-width apart. Push your hips back and down and lower with control until the hips are lower than your knees (below parallel). As you stand up, forcefully extend your hips and use that force to drive your body up until your feet leave the floor. After the jump, go straight back into the squat and repeat. Perform 10 to 15 reps.

Related: The Best Fitness Habits That Slow Aging, Trainer Reveals

trainer demonstrating overhead press as part of a workout for stronger muscles in his 50s
Tyler Read

Using shoulder-high dumbbells, begin your overhead presses by grasping the weights with your hands just outside the shoulders. Squeeze your abs and push the dumbbells in a straight line from your shoulder up over your head until your elbows are straight. Then, bring the weight back to your shoulders. Caution: Use a moderately heavy weight, but don’t overdo it the first time you try this workout. Remember that using good physical form is better than lifting the most weight in the gym. Perform 12 to 15 reps.

pull-ups
Tyler Read

Hold onto the pull-up bar with your hands slightly wider than shoulder-width apart for this exercise. Bring your shoulder blades back and down, then pull yourself up until your chin hits the bar. Lower your body until your elbows are completely straight, then repeat. If you want to take it up a notch and really feel it, go until your chest touches the bar, which will be a lot harder than chin height. If pull-ups are difficult for you right now, feel free to modify the exercise by using a pull-up machine or resistance band to help you get quality reps. Perform 6 to 12 reps.

man performing dumbbell chest press
Tyler Read

For this Chest Press exercise, lie on a flat bench with two dumbbells. Use your knees or a partner to help 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, bring the weight back to your chest. Perform 10 to 15 reps.

Tyler Read

Tyler Read is a personal trainer and has been involved in the health and fitness field for 15 years. Learn more about Tyler

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