One of the many changes (and challenges) that come with ageing is the loss of lean muscle mass. according to Harvard health publishingOnce you reach 30 years old, you start losing 3% to 5% of your muscle mass every decade. The majority of men will be separated by about 30% throughout their lives. That’s why it’s so important that you do everything you can stay activein addition to maintenance and Build muscle mass. To help you out, we’ve put together strength training to restore muscle mass as you age.
It is a very important habit to adopt strength training At least two to three times a week. Doing so will help improve your muscle mass and keep you fit. In terms of exercise selection, compound movements that target multiple muscle groups simultaneously is the name of the game. Training a few basic patterns — squats, hinges, pushes, pulls, and lunges — should be at the top of your mind.
So without further delay, let’s get into exercise #1 to restore muscle mass as you age. Do 3 to 4 sets of the following exercises.
Begin your Trap Bar Deadlifts by standing in the middle of the trap bar with your feet shoulder width apart and your toes straight. Keeping your chest long and core taut, push your hips back, and sit down until you can grab the handles. Lift the bar by driving through your heels, flexing your quad and gluteal muscles from top to bottom. Push your hips back and sit down until the weights touch the floor before performing another exercise. Complete 3 to 4 sets of 8 to 10 reps.
Note: If you don’t have an easily accessible trap bar, you can perform this exercise as a Kettlebell Deadlift or with two dumbbells at your sides.
Begin this next exercise by planting your arm on the exercise bench with your chest raised and core taut. With your other arm holding the dumbbell, push it back toward your body with your elbow open. Squeeze the upper back and back of the upper body of the movement firmly, then resist on the way down. Get a powerful stretch at the bottom before performing another exercise. Complete 3 to 4 sets of 10 reps per arm.
Begin the flat dumbbell press exercise by sitting on an exercise bench with a pair of dumbbells. Lie down and press the weights. Next, lower the dumbbells evenly with your elbows slightly bent. Descend just enough to where you get a solid chest stretch before pressing the dumbbells back, flexing your chest muscles and triceps to finish. Complete 3 to 4 sets of 8 to 10 reps.
Begin in a front foot raised split squat position by placing your working leg on a raised plank or surface. Keep your chest elevated and slowly lower until your back knee touches the ground. Get a powerful hip extension from your back leg, then drive through your front heel, flexing your quad and gluteal muscles to the end. Do 3 to 4 sets of 10 repetitions on one side before switching to the other side.
This last exercise will have you lying on the leg curler with your chest and hips pressed against the pillow. Begin by pulling your heels toward your body, and flexing your hamstrings tightly until you’re done. Lower the weight with control, and maintain hamstring tension until your legs are fully extended before performing another exercise. Complete 3 to 4 sets of 10 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim