5 Best Exercises for Total-Body Muscle Building as You Age
Hold the end of a dumbbell in each hand, elbows tucked in, and the weight close to your chest. Keep your feet hip-width apart and your shoulders squared off. To begin, assume a backward sitting position with your knees apart.
1. Goblet Squats
Keep your lower back flat and bend forward until your thighs are below parallel. Keep your legs apart and press through your heels at the bottom. The recommended range of repetitions is 5–8 in 3–5 sets.
Starting with your hands about shoulder-width apart, get into position for a pushup by getting up on your toes. From your head to your toes, your body should be in a straight line.
Keep your hips and lower back in a nice, even line. Drop down toward the ground, keeping your arms tight to your sides. The next step is to force oneself back to the initial standing position.
You've probably done regular rows before, but what about inverted rows? First, follow Yeung's instructions and place a barbell on the Smith machine.
3. Inverted Rows
When you're ready, position your body so that your chest is touching the bar and pull up. Tighten the muscles between your shoulder blades and keep your body as straight as a plank.
The recommended range of repetitions is 5–8 in 3–5 sets. Try to perform this routine at least twice every week.
Hip thrusts are the next exercise. Lower and drive your hips to full extension while resting your shoulders on a bench and holding a barbell at your hips. Maintain a strong heel push and a tight glute squeeze at the top.
4. Hip Thrusts
Put the barbell on a thick pad so it doesn't dig into your hips as you work out. The recommended range of repetitions is 5–8 in 3–5 sets. Perform this routine thrice weekly, ideally.
To perform a pull-up, start by placing your hands on a bar with your palms facing outward. Start by bringing your shoulder blades together and holding that position for a moment.
Using your chest as a pivot point, pull your body up toward the bar, and then slowly lower yourself back down. The recommended range of repetitions is 5–8 in 3–5 sets. Perform this activity once or twice per week.