Aesthetic goals at this age are great. But there is still a benefit to lifting weights even for those not inclined toward such aesthetic transformations. To protect independence, an appropriate fitness program beginning weight training over 40 will focus on compound exercises that translate well to daily activities.
All of my over forty plus clients’ programs include a hip hinge exercise. It helps to improve the ability to lift objects from below, carry variations to help improve bodily integrity when walking while carrying objects and row variations. This thing helps to combat the rounding of the spine that can become more pronounced in these later years.
In this article, we are going to discuss strength training. We hope that you ‘ll like reading the details. please let us know in the comments about your views.
Read also > Muscular Shoulders-5 Foolproof Strategies
1Strength Training: Kettlebell Sumo Deadlift Benefits
- Stand over a kettlebell with a wide stance.
- Toes should be pointed outward at roughly a 45-degree angle.
- Bend at the hips and grab the kettlebell handle with both hands.
- Keeping your chest up and shoulders pulled back, stand up to an upright position while holding the weight in front of you.
- Your back should remain flat during the exercise.
- To return the kettlebell to the floor, start by pushing your hips backward and keeping your chest pushed out.
- Imagine touching the kettlebell on the imaginary line that runs from the heel to heel.
- From the bottom, repeat for the desired number of repetitions.
2Strength Training: Farmer’s Carry Benefits
- Hold a pair of dumbbells in your hands.
- Maintain an upright, erect posture with shoulders pulled back and chest out.
- Walk with the weights for about 10 yards (farmers carry at home), then turn around and come back.
- While walking, imagine balancing a book on your head and resist any temptation to swing the weights.
- Increase the difficulty over time by adding more weight or increasing the distance traveled.
- If necessary, place a box or bench at the end of your walk to provide a place to set the dumbbells down before walking back.
3Strength Training: Weighted Step-ups
- Hold a pair of dumbbells at your sides.
- Using a box or bench, step onto the raised platform until your leg is fully extended.
- Start with a low platform (like an aerobic step) and no hand weights, and work your way up to higher steps and heavier weights.
- You can use the other leg to help maintain balance at the top.
- Using the same leg you stepped on the box with, slowly lower yourself back to the floor. Avoid banging your other foot on the ground.
- Maintain an upright posture throughout the exercise.
- Repeat for the desired number of repetitions, and then switch sides.
4Strength Training: Suspension Trainer Bodyweight Rows (TRX)
- Grab the handles of a suspension trainer with a shoulder-width grip and palms facing toward each other.
- Bring your feet forward and lie back with your arms fully extended.
- Pull your body up with your chest coming towards the suspension trainer.
- Keep your body straight during the movement.
- Lower under control to the starting position with arms fully extended.
- Increase the difficulty by taking additional steps forward, decrease the difficulty by taking steps backward.
- Repeat for the desired number of repetitions or amount of time.
5 Strength Training: Resistance Band Reverse Flyers
- Begin by holding a resistance band with hands about 12 to 16 inches apart. (More or less distance between hands to adjust the difficulty).
- Arms should be parallel to the floor out in front of you.
- Keeping your arms and wrists straight, pull the band apart until the band comes into contact with your chest.
- Slowly return to the starting position and repeat.