Anti-aging products and regimens are all the rage right now in the health, wellness, and fitness realms. You’ve likely seen everything from ageless skincare routines and serums to supplements and new workouts pop up on social media that claim to keep you young. With so many items on the market and tips out there, you’re curious what will actually get the job done. Taking care of your skin and consuming just the right vitamins and minerals can help turn back the clock, but you also need to stay physically active. So we’ve put together the most effective strength exercises to reverse aging after 60.
The type of exercise you do matters. Those who are 60 and up 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 fountain of youth, as it keeps you fit and healthy throughout your life. Choosing mostly compound movements will help you build more lean muscle mass.
Without further ado, here are the most effective strength exercises to reverse aging after 60. Aim for 3 to 4 sets of the following exercises. And next up, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
For this exercise, you’re going to stand in front of the kettlebell with your feet outside of the weight. Push your hips back, and squat down low enough to grab the kettlebell. Make sure your shoulders are in line with the handle and your torso is straight. Keep your core tight and shoulders down, and pick up the kettlebell by pushing through your heels and hips. Stand up tall, and flex your glutes at the top of the movement. Reverse the motion to put the weight down before performing another rep. Complete 3 to 4 sets of 10 reps.
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. Complete 3 to 4 sets of 10 to 12 reps.
Begin this movement by lying on an incline bench with a dumbbell in each hand. Hold them straight up 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. Get a good chest stretch at the bottom, then press the weights back up to the starting position, squeezing your upper pecs and triceps at the top. Perform 3 to 4 sets of 10 to 12 reps.
Grab the attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then fully straighten your legs. Keep your chest tall, and drive your elbows back towards your hips, squeezing your back and lats hard to finish. Straighten your arms fully, and get a good stretch in your shoulder blades before performing another rep. Complete 3 to 4 sets of 10 to 12 reps.
Get into a split stance with one foot forward and one foot back. Lower yourself all the way down until your back knee touches the ground, then push yourself up using your front foot. Perform 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