6 Lean-Body Exercises Everyone Over 60 Should Do, Trainer Says
As you continue to get older and age into your 50s and 60s, it's very important to start and continue strength training. This is because as we get older, our metabolism slows down and we lose lean muscle mass, strength, and power if we don't do anything to counteract these natural processes.
Strength training helps keep your bones strong and also builds and maintains your muscle. If you're trying to get lean and stay lean over age 60, it's a must for you (provided you've got the green light from your doctor).
But your exercise selection should be slightly different than what you were used to doing in your 30s or 40s. When you're working out in your 60s and beyond, joint health and range of motion should take precedence, as well as strengthening your upper back, glutes, and hamstrings. You want to pick compound movements that are the most joint-friendly and can keep you pain- and injury-free.
Here are exercises for you to do in order to achieve the lean body that you desire over age 60. And for more, don't miss these Exercise Tricks for Getting Rid of Belly Fat.
Dumbbell Romanian Deadlift
To perform the movement, grab a pair of dumbbells and have them in front of you. Keeping your chest tall and knees soft, push your hips back while dragging the weights down your thighs. Once you get a nice hamstring stretch, drive your hips forward to stand upright, squeezing your glutes to finish. Do 3 sets of 10-12 reps.
Place your feet firmly on the pad of a seated row machine and grab the handle with both hands. Pull the attachment out and position yourself so that your back is straight and your legs are almost fully extended. Keeping your chest tall, core tight, and knees soft, row the attachment towards your body, squeezing your shoulder blades together at the end. Then, straighten your arms fully until your shoulder blades extend before performing another rep. Do 3 sets of 10-12 reps.
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Dumbbell Split Squat
Holding a pair of dumbbells, get into a split stance with one foot forward and one foot back. Lower yourself all the way down under control until your back knee touches the ground, then push yourself up using your front foot, flexing your quad and glute to finish. Perform all reps with one leg before switching to the other. Do 3 sets of 10 reps on each leg.
Grip the lat pulldown bar with your palms facing away from you just outside your shoulders. Lean back slightly and pull the bar down toward your sternum with your elbows, squeezing your lats at the very bottom of the movement. Resist on the way up, maintaining tension in your lats. Get a good stretch at the very top by letting your shoulder blades come up before performing another rep. Do 3 sets of 10-12 reps.
Dumbbell Shoulder Press
Start by having the dumbbells up next to your shoulders with your palms facing each other. Keeping your core tight and glutes squeezed, press the dumbbells up, flexing your shoulders and triceps at the top. Lower the weight under control before performing another rep. Do 3 sets of 10 reps.
Related: The 5 Best Yoga Moves for Back Pain
Low-to-High Band Chop
Wrap a resistance band around a sturdy beam or pole on the ground. Grab the end of the band and take a step or two away from the pole. With your feet shoulder-width apart and hips square, turn your hips and shoulders towards the band.
With your core tight, rotate diagonally up toward the ceiling while keeping your arms straight. Flex your obliques at the top, then return to the starting position before performing another rep. You should do 10 reps on each side before switching to the other.
And that's it! These 6 workout moves will help you achieve a lean body after age 60.
For more, check out Over 60? These Are the Best Workout Apps for Weight Loss.