The #1 Strength Workout To Regain Muscle Mass as You Age, Trainer Says — Eat This Not That

One of the many changes (and challenges) that comes with aging is the loss of lean muscle mass.according to Harvard Health PublishingAfter you turn 30, you start to lose 3% to 5% of your muscle mass every decade. Most men give up about 30% during their lifetime.That’s why it’s so important to do your best stay activein addition to maintaining building muscle massTo help you out, we’ve put together productive strength training exercises to help you regain muscle mass as you age.

An incredibly important habit to adopt is strength training At least 2-3 times a week. Doing so will help you improve muscle mass and stay healthy. When it comes to exercise choices, compound exercises that target multiple muscle groups simultaneously are key. Training a few basic patterns (squats, hinges, pushes, pulls, lunges) should be your top priority.

So without further delay, let’s get down to workout #1 to regain muscle mass with age. Perform 3-4 sets of the following exercises.

Begin the trap bar deadlift by standing in the middle of the trap bar with your feet shoulder-width apart and your toes pointing straight ahead. increase. Run through your heels to lift the bar and finish by flexing your quadriceps and glutes upward. Push your hips back and squat down until the weight touches the ground before performing another rep. Do 3-4 sets of 8-10 reps.

Note: If you don’t have a readily available trap bar, you can do this exercise as a kettlebell deadlift or with two dumbbells at your sides.

Related: Lose belly fat and slow aging with these strength exercises

To begin this next exercise, place your arms on the workout bench with your chest up and your core engaged. With the dumbbell in your other arm, pull the dumbbell back to your body with your elbows outstretched. Squeeze your upper back and rear deltoids at the top of the movement and resist on the way down. Firmly stretch the lower part before performing another rep. For each arm he does 3-4 sets of 10 repetitions.6254a4d1642c605c54bf1cab17d50f1e

Related: Best cardio to reduce visceral fat and slow aging, says trainer

To start the Flat Dumbbell Bench Press, sit on a workout bench with two dumbbells. Lie on your back and push the weight up. Then lower the dumbbells evenly with your elbows slightly tucked in. Descend far enough to create a firm chest stretch before pushing the dumbbells back in. Finish by flexing your pecs and triceps. Do 3-4 sets of 8-10 reps.

Begin the front leg elevated split squat by placing your working leg on a plate or elevated surface. Keeping your chest up, slowly lower your back knee until it touches the floor. Firmly extend the hips of your back leg, then pass through your front heel and flex your quadriceps and glutes to finish. Perform 3-4 sets of 10 repetitions on one side before switching to the other side.

For this final exercise, lie down on a leg curl machine with your chest and hips pressed against the pad. Start dragging your heels toward your body and finally bend your hamstrings. Lower the weight in a controlled manner, maintaining tension in your hamstrings until your leg is fully extended, then do another rep. Do 3-4 sets of 10 repetitions.

Tim Liu, CSCS