4 Daily Exercises to Stay Stronger Than Most 40-Year-Olds

Build and maintain strength well into your 60s with these four seamless daily movements.

One thing is for sure once you’re over 60: getting fit is essential. reason? sarcopeniathe natural decline in strength and muscle that we endure with age. There are many causes of sarcopenia, including hormonal changes, inactivity, and diet. It is important to take the correct steps strengthen muscles This allows them to continue with their daily tasks and lead an independent life.

I talked to him. Domenic Angelino, CPT and International Personal Trainer Academyoffers NCCA Certified Personal Trainer (CPT) and Certified Nutrition Specialist (CNS) programs and shares four programs. daily practice It can do just that. In fact, if you do them regularly, you’ll stay stronger in your 60s and beyond than most 40-year-olds.6254a4d1642c605c54bf1cab17d50f1e

“If you don’t use your muscles, they weaken over time,” says Angelino. “One way to reduce muscle loss over time is to do regular weight training at the gym. Another way is to maintain a naturally active lifestyle. When you’re constantly moving around, you use more muscles, so your body works to conserve muscle mass, and therefore strength. So there are some benefits to making movement a part of your day. However, the biggest benefits are likely to come from more traditional exercises that use heavy loads.”

Without further ado, Angelino breaks down the best exercises to incorporate into your daily routine to increase strength and overall fitness.

dumbbell goblet squat

“It’s a comprehensive strength workout that’s great for your lower body. It also requires you to work your upper body muscles to hold the dumbbells in front of your chest, so you get a lot of benefit in a short amount of time,” Angelino explains. “You can start with bodyweight and work your way up to using dumbbells if you want.”

1. Stand tall, with your feet slightly wider than shoulder-width apart.
2. Hold a dumbbell in each hand and hold the weight in front of your chest with your elbows facing down.
3. Hinge at your hips and bend your knees to squat down and keep your weight in place.
4. Squat as far as you can with your back straight.
5. Press through your heels to return to the starting position.
6. Do 3 sets of 6 to 8 reps.

dumbbell bench press

“This works about half of the most important muscles in your upper body,” notes Angelino.

1. Lie face up on a training bench.
2. Hold a dumbbell in each hand just outside your chest.
3. Keep your feet flat on the ground and your core tight.
4. Press the dumbbells into your chest until you can extend your arms without locking them out.
5. Use the controls to lower the weight.
6. Do 3 sets of 6 to 8 reps.

dumbbell bent over row

“This works the other half of your upper body’s most important muscles,” says Angelino.

1. Stand tall with your feet hip-width apart and a dumbbell in each hand in front of you.
2. Bend at the hips until your torso is parallel to the ground.
3. Maintain a flat back and soft knees.
4. Lower the weights with your arms fully extended.
5. Raise the dumbbells towards your torso.
6. Use the controls to lower it to the starting position.
7. Do 3 sets of 6 to 8 reps.

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“This exercise helps improve core stability by strengthening the parts of your abdominal muscles most responsible for core stability,” says Angelino. “It may seem scary at first, but you can get used to this exercise by doing it on your forearms and knees at first, and over time you can work your way up to a regular plank. It’s also important to perform these exercises on a soft surface to keep your joints, such as your knees, safe.”

1. Assume a forearm plank with your forearms on the floor, elbows under your shoulders, and body straight from head to heels.
2. Train your legs, buttocks, and core.
3. Do 3 sets of 30-45 second holds.

Alexa Meraldo