Over 50? Try These 15 Quick Strength Workouts to Get Results in 45 Days
Strength training is important at any age, but especially after 50 when you might start to lose muscle mass. "Strength training may enhance your quality of life and improve your ability to do everyday activities," says the Mayo Clinic. "Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age." Here are 15 quick strength workouts to get results in just 45 days.
Squats
Squats are a great strength training exercise that targets the lower body and part of the back. "One of the best things you can do is practice the squat," exercise physiologist Joel Hardwick, ACSM EP-C, EIM, tells Piedmont Health. "It's probably the most functional exercise and the one that you probably need most in your life."
Walking Lunges
Walking lunges target the lower body and help tone up the glutes and thighs. "Walking lunges are a great way to build lower body strength," according to ASFA. "The movement of walking lunges works out the legs, thighs, and butt muscles. You can also use walking lunges to improve your balance and coordination and increase flexibility in the joints of your lower body."
Push Ups
Make sure to focus on the muscles in your stomach and butt when doing a pushup. "A lot of people forget that and instead squeeze their quads (quadriceps, in the upper leg)," exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. "That can lead to sagging in the middle, which you don't want — so, start with a strong plank, and that will help your core and protect your back."
Glute Bridges
Glute bridges are good for the lower body. "As you get more advanced, you can try single-leg glute bridges. One foot stays on the floor while you extend your other leg straight up to the ceiling. Then, lift and hold your bridge," medicine specialist Michael Dakkak, DO, tells the Cleveland Clinic.
Chair Calf Raises
This calve workout will help strengthen your legs. "Your calves help you run, walk, jump, and balance," says the Cleveland Clinic. "Calf raises strengthen them. Begin by doing calf raises while sitting. As you get stronger, put something heavy on your lap to add weight or perform calf raises while standing behind your chair."
Bent Over Rows
Use a kettlebell for bent-over rows, which is a good upper-body workout. "Stand with your knees shoulder distance apart and bent slightly," says the Cleveland Clinic. "Hinge your upper body at your hips. Hold one kettlebell with both hands. Keeping that hinged position and straight back, squeeze your shoulder blades and bend at your elbows to raise the kettlebell to your chest."
Overhead Press
This is good for shoulders, upper back, and arms. "Stand with your feet slightly apart," says Harvard Health. "Hold a dumbbell in each hand at shoulder height. With your palms facing forward, slowly lift upward until your arms are fully extended. Slowly lower the dumbbells to chest level. Do eight to 15 repetitions. Rest and repeat the set."
RELATED: My 20 Secrets to Be the Best Shape of My Life at 50
Hip Extension
"Wearing ankle weights, stand about 12 inches behind a sturdy chair," says Harvard Health. "Using the back of the chair for balance, bend your trunk forward 45 degrees. Slowly raise your leg straight out behind you and then lower it to the floor. Repeat eight to 15 times with each leg. Rest and repeat the set."
Knee Extension
Knee extensions are good for the hips and legs. "Wearing ankle weights, sit in a firm, straight-backed chair with your knees six inches apart and a small towel folded under your thighs," says Harvard Health. "Slowly lift your right foot until your leg is straight out in front of you. Lower your foot slowly to the floor. Do eight to 15 repetitions. Rest and repeat the set."
RELATED: Over 50? Try These 10 Stretches to Improve Flexibility in Just 2 Weeks
Triceps Extension
This exercise will help tone up and strengthen your tricep muscles. "To do a triceps extension, lie on your back with a dumbbell in your hand. Point your upper arm toward the ceiling, with your elbow bent to 90 degrees," trainer Nicole Campbell tells the Mayo Clinic. "Slowly straighten the elbow, moving the weight upward. Then, slowly lower the weight to the starting position. You'll feel tension in the muscles in the back of your upper arm."
Reverse Fly With Dumbbells
Don't arch or hunch your back when doing a reverse fly with dumbbells. "To do a reverse fly with dumbbells, sit with your knees bent and hold a dumbbell in each hand," trainer Nicole Campbell tells the Mayo Clinic. "Lean forward, letting your arms hang down next to your calves with your elbows slightly bent. Slowly raise the weights until your elbows are level with your shoulders. Then, slowly lower the weights to the starting position. You'll feel tension in your shoulders and the muscles across your upper back."
Step Ups
Use a small stool or a stair for step-ups. "Pushing primarily through your lead foot, lift your body up onto the step. Then step backward to the starting position," trainer Nicole Campbell tells the Mayo Clinic. When you're doing step-ups, keep your back straight and your abdominal muscles nice and tight. Make sure your foot is planted entirely on the step. It's fine to start with a low step height, as well."
RELATED: I Lost 90 Pounds in 2 Years by Running and These Major Changes
Resistance Band Clamshells
Use a resistance band for this exercise. "Lie on your side, one leg on top of the other with your knees slightly bent," says the Cleveland Clinic. "Loop a resistance band around both thighs. Keeping your feet together, lift your top knee. (The motion should look like a clamshell opening.) Switch sides after each set."
Side Leg Raises
This will target your hips and legs. "Wearing ankle weights, stand behind a sturdy chair, using the back for balance," says Harvard Health. "Slowly raise your right leg to the side until your foot is eight inches off the floor. Keep your knee straight, and slowly lower your foot to the floor. Do eight to 15 repetitions. Switch to the left leg. Rest and repeat the sets."
RELATED: Lose Abdominal Fat in 100 Days with the MIND Diet
Don't Forget Protein
Along with your strength training workouts, make sure to get enough protein. "Strong, healthy, and happy: If that sounds like the future you imagine for yourself, it's time to make your muscles a top priority," says AARP. "Make sure you're getting 25 to 30 grams of protein at every meal, and talk to your doctor about starting a muscle-building fitness program." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
