According to studies, lean muscle mass declines by 3-8% per decade after the age of thirty, making it the primary cause and contributor to disability in older adults. Less muscle means less mobility, which increases the risk of low-trauma fractures from falls. With this in mind, it is vital that you incorporate even the easiest strength training exercises into your busy schedule and day-to-day hustle and bustle in order to build your muscles, increase its mass, and preserve it as you age.

BODYWEIGHT STRENGTH EXERCISES

SQUAT TO OVERHEAD RAISE

This kind of squatting makes use of almost all of the muscles in your core and in your legs, more so when you add light dumbbells as you can also work those on your back and shoulders.

Start by standing with your feet slightly wide apart and your arms alongside your body. Slowly lower your hips down into a squat position, then gradually stand back while raising your arms overhead. Return to the starting position and repeat the routine 8 times for 1-3 sets.

PLANK

Planking is an excellent exercise to build the muscles in your core, as well as in your back, chest, and shoulders. Start by lying face down. Then, slowly get up using only your forearms and toes. Keep your body in a straight line and engage your abdominal muscles. Try holding it first for twenty seconds, then increase to thirty seconds or one minute as you gain strength and fitness.

LUNGES

Lunges, despite being among the simplest exercises that you can do, work a lot of muscle groups, such as those in your quadriceps, glutes, and calves. Get started by standing up with your feet together. Then, step forward using your right foot while lowering your hips until your leg is at a 90-degree angle and your left knee is on the ground. Hold for 5 seconds or more and repeat for at least 10 times.

STRENGTH TRAINING USING SIMPLE EQUIPMENT

SHOULDER PRESS

With a dumbbell, this exercise can help you strengthen the muscles in your arms and shoulder, while also targeting those in your chest and core. To do this, stand with your feet slightly apart and pick your dumbbells using both your arms. Raise them first to shoulder height, then above your head until your arms are expanded. Pause for a few seconds, then bring them back to shoulder height. Repeat 8 times for 1-3 sets.

LEG PRESS

Leg press targets the muscles in your glutes, calves, and quadriceps. Get started by lying on your back. Then, slowly lift your feet with your knees bent. Once you have created a 90-degree angle with your legs, wrap a resistance band around your feet and hold its end using your hands. Slowly extend your legs, then return to the 90-degree angle you have formed. Repeat 10 times for 1-3 sets.

KNOW YOUR ROUTINE

The routines provided above have been developed as a standard for people with normal bodies. If you have a chronic condition, a history of illness, or are simply not sure of your current health status and body capabilities, it is best to consult your doctor and a personal trainer to know the right routines for you. In body transformation, it is important to first consider your personal needs in order to help you create a bespoke training plan and prepare yourself better for strength training.

Engage in Alchemy Personal Training’s one-hour health assessment and start your personal training in Alderley Edge to help you build your muscles effectively.