Strength training is important regardless of your age; however, after 40 years of age, the human body begins to lose muscle mass more quickly.
It stinks to get old! 😂
Recently, I've been focusing more on lifting heavier weights and incorporating more strength sessions into my weekly routines. I can definitely feel the difference.
If you are interested in a simple weight-bearing routine, here's a plan for you. The moves are simple but effective.
All you need is a pair of lighter and heavier dumbbells. If you only have one pair, that's fine, just modify the moves and either increase or decrease the number of repetitions.
Do 8 to 10 repetitions for each exercise before moving on to the next one. Limit your rest between movements to no more than 15 to 30 seconds.
1. Squat while holding one or two dumbbells
2. Pushups
3. Reverse Lunges while holding one dumbbell
4. Single-arm Row while in a lunge position (10 reps on each side)
Repeat this series 3 times
1. Plank for 30 seconds
2. Reverse Fly
3. Hip Bridge Thrust with a weight on your pelvis
4. Bicep Curls
Repeat this series 3 times
Don't forget to warm up and cool down!
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