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Build stronger muscles in your fifties with this exercise

Build stronger muscles in your fifties with this exercise

It is essential to practice self-care at every age and stage of life, but it is especially important to exercise consistently throughout your fifties. Every year after you turn 30, your body begins to atrophy. If you’re ready to move your body in the right direction as you reach your 60s and beyond, check out this best exercise for building stronger muscles in your 50s. Preparing your body for a long and healthy life is the best love you can give yourself.

According to the Cleveland Clinic, muscle atrophy is something that occurs as you age. Your muscle tissue is weakened or lost because you don’t exercise your muscles enough. Some symptoms include decreased muscle mass, weakness, and difficulty balancing. The silver lining to this dark cloud is that you can turn things around by maintaining a healthy diet and exercising regularly.

Without further ado, here’s a simple yet powerful circuit exercise to build stronger muscles in your 50s and for longer so you can fight your biological age, stay in better shape, and burn belly fat year-round. I recommend doing 3 to 5 rounds of this challenging routine, and be sure to take 2-3 minute breaks between rounds:

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Find a solid bench or box about knee height for these steps. Place your right foot on the box in front of you, and stand on the box with your right leg. Put your left foot in the box next to the right foot. Next, lift your left foot from the box, and lower your left foot until your left foot is back on the floor. This completes one rep. Complete your exercises on one side before switching to the other. Also remember that you want the knee of the working leg to stay aligned with its heel to protect your joints. Do 8 to 12 reps per side.

RELATED: Trainer says the #1 strength exercise to restore muscle mass as you age

The coach demonstrates the squat jump
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Begin squatting with your feet hip-width apart. Push your hips back and down, lowering with control until your hips are lower than your knees (not parallel). When you’re back up, forcefully extend your hips and use that force to push your body up until your feet leave the ground. After the jump, return right to the squat and repeat. Do 10 to 15 reps.

RELATED: The Best Fitness Habits That Slow Down Aging, Coach Reveals

The trainer shows the upper press as part of the exercise for stronger muscles in their 50s
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With dumbbells at shoulder height, begin overhead push-ups by holding the weights with your hands just outside the shoulders. Squeeze your abs and push the dumbbells up in a straight line from your shoulder all the way over your head until your elbows straight. Then return the weight to your shoulders. Warning: Use a fairly heavy weight, but don’t go overboard the first time you try this exercise. Keep in mind that it’s better to use good form than to lift the biggest weight in the gym. Do 12 to 15 reps.

pull ups
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Hold a pull-up bar with your hands slightly more than shoulder width apart for this exercise. Pull your shoulder blades back and down, then pull yourself up until your chin reaches the bar. Lower your body until your elbows are completely straight, then repeat. If you want to step it up a bit and really feel it, hold on until your chest touches the bar, which will be much harder than chin height. If pull-ups are a challenge for you right now, feel free to modify your workout with a pull-up machine or a resistance band to help you complete high-quality reps. Do 6 to 12 reps.

Man performing dumbbell press on chest
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To do this chest press, lie on a flat bench with two dumbbells. Use your knees or a partner to help lift the weights onto your chest to get ready for the workout. Keeping your shoulders pressed against the bench, push the weights up over your chest in a straight line until your elbows are fully extended. Next, bring the weight back to your chest. Do 10 to 15 reps.

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Tyler Reed is a personal trainer and has been involved in the health and fitness industry for the past 15 years. Read more about Tyler


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