Anti-aging products and regimens are all the rage right now for health, wellness and fitness. You’ve probably seen everything from timeless skincare routines and serums to supplements and new workouts popping up on social media that claim to keep you young. With so many articles on the market and tips out there, you’ll be curious to see what actually gets the job done. Taking care of your skin and consuming just the right vitamins and minerals can help you turn back the clock, but you also need to stay physically active. That’s why we’ve put together the most effective strength exercises to reverse aging after 60 years.
The type of exercise you do matters. Those 60 and older should prioritize strength training above all else. Not only do you lose bone density as you age, but you also lose muscle mass. Lean muscle is essentially your source of youth as it keeps you fit and healthy throughout your life. If you choose mainly compound movements, you can build more lean muscle mass.
Without further ado, here are the most effective strength exercises to reverse aging after 60 years. Aim for 3 to 4 sets of the following exercises. And then check out the 6 best exercises for strong and toned arms in 2022, Trainer says.
For this exercise, stand in front of the kettlebell with your feet outside the weight. Push your hips back and squat low enough to grab the kettlebell. Make sure your shoulders are in line with the handle and your torso is straight. Keeping your core tight and shoulders down, pick up the kettlebell by pushing through your heels and hips. Stand up straight and tighten your glutes at the top of the movement. Reverse the movement to bring the weight down before performing another rep. Complete 3 to 4 sets of 10 reps.
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Grab the lat pulldown bar with your palms facing away from you just outside your shoulders. Lean back slightly and pull the bar toward your sternum with your elbows, squeezing your lats at the very bottom of the movement. Resist on the way up and maintain tension in your lats. Get a good stretch at the very top by raising your shoulder blades before performing another rep. Complete 3 to 4 sets of 10 to 12 reps.
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Begin this move by lying on an incline bench with a dumbbell in each hand. Hold them directly above you with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the weights toward your chest. Extend your chest well at the bottom, then press the weights back to the starting position, squeezing your upper pecs and triceps at the top. Perform 3 to 4 sets of 10 to 12 reps.
On a seated rowing machine, grasp the attachment and place your feet firmly on the foot pad. Pull the lever out and then fully extend your legs. Keep your chest high and push your elbows back toward your hips, squeezing your back and lats to top it off. Fully extend your arms and stretch your shoulder blades well before performing another rep. Complete 3 to 4 sets of 10 to 12 reps.
Stand in a split stance with one foot forward and one foot back. Lower yourself all the way down until your back knee touches the floor, then push yourself up with your front foot. Do all reps on one leg before switching to the other. Complete 3 to 4 sets of 10 reps for each leg.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more