As we age, maintaining muscle mass and strength becomes essential for overall health and longevity. Research indicates that muscle aging, which involves the gradual loss of muscle mass and function, can lead to reduced mobility, a higher risk of injury, and a decline in quality of life. However, this natural process can be mitigated with the right exercises, helping to keep muscles strong and resilient. Regardless of whether you're in your 30s, 50s, or older, incorporating specific exercises into your routine can help you age gracefully and remain active.
I've compiled five of the best workouts to help slow muscle aging. These exercises are designed to build and maintain muscle strength, enhance balance and coordination, and improve overall fitness. Each workout targets different fitness aspects, from strength training to aerobic conditioning, ensuring a comprehensive approach to muscle maintenance.
Ready to take control of your aging process and build a stronger, healthier body? Let's dive into these powerful workouts to combat muscle aging.
Workout #1: Full-body Dumbbell Workout
1) Dumbbell Deadlifts
Dumbbell deadlifts are an excellent exercise for building lower-body strength and enhancing muscle endurance, both of which are crucial for slowing muscle aging. This movement primarily targets the glutes, hamstrings, and lower back, helping to improve posture and stability.
To perform the exercise, stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs. Hinge at the hips, keeping your back straight and knees slightly bent, and lower the dumbbells toward the floor. Engage your glutes and hamstrings as you lift the dumbbells back to the starting position, keeping them close to your body throughout the movement.
Aim for three sets of eight to twelve reps, with a 90-second rest period between sets.
2) Seated Shoulder Press
The seated shoulder press is an excellent exercise for strengthening the shoulders and upper arms, which is essential for maintaining upper-body strength as you age. It also helps improve functional movements and upper body endurance.
To perform the exercise, sit on a bench with a backrest, holding a dumbbell in each hand at shoulder height. Press the dumbbells overhead until your arms are fully extended. Then, lower the dumbbells back to shoulder height in a controlled manner.
Do three sets of eight to ten reps, with a 90-second rest period between sets.
3) Single-arm Suitcase Carry
The single-arm suitcase carry is an excellent exercise for enhancing grip strength, core stability, and overall functional strength, all of which are crucial for daily activities and reducing the risk of falls.
To perform the exercise, stand upright while holding a heavy dumbbell in one hand by your side. Walk forward, keeping your shoulders level and your core engaged. After walking a set distance, switch the dumbbell to the other hand and repeat.
Complete three sets of 30 to 60 seconds per side, with a 90-second rest period between sets.
Workout #2: Full-body Bodyweight Workout
1) Pushups
Pushups are a classic bodyweight exercise that builds upper-body strength, targeting the chest, shoulders, and triceps. They also engage the core, making them a well-rounded exercise for slowing muscle aging.
Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor. Push back up to the starting position, keeping your body in a straight line throughout.
Complete three sets of 10-15 reps, with a 90-second rest period between sets.
2) Heel-elevated Hip Thrust
Heel-elevated hip thrusts focus on the glutes and hamstrings, which are essential for maintaining lower-body strength and stability as you age. This exercise also helps improve hip mobility.
Sit on the ground with your heels elevated on a raised surface. Drive your hips upward by squeezing your glutes and pushing through your heels. Lower your hips back to the starting position.
Perform three sets of 12 to 15 reps, with a 90-second rest period between sets.
3) Plank with Shoulder Taps
The plank with shoulder taps is an excellent exercise for enhancing core stability and strength, which are essential for preventing back pain and improving overall functional fitness.
To perform the exercise, start in a plank position with your hands directly under your shoulders. Lift one hand and tap the opposite shoulder, keeping your hips stable and minimizing any rotation. Alternate sides, tapping each shoulder.
Do three sets of 20 taps (10 per side), with a 90-second rest period between sets.
Workout #3: Aerobic Intervals
1) Jumping Jacks
Jumping jacks are an excellent full-body aerobic exercise that elevates your heart rate, improves cardiovascular health, and engages multiple muscle groups, contributing to overall fitness.
To perform the exercise, stand with your feet together and hands at your sides. Jump your feet out to the sides while simultaneously raising your arms overhead. Jump back to the starting position.
Complete three rounds of 30 to 45 seconds, with a 60-second rest between rounds.
2) Lateral Shuffles
Lateral shuffles improve agility, coordination, and lower-body strength, which are important for maintaining balance and preventing falls.
Stand with your feet hip-width apart, knees slightly bent. Quickly shuffle to one side for a set distance. Reverse direction and shuffle back to the starting point.
Complete three rounds of 30 to 45 seconds, with 60 seconds of rest between rounds.
3) Mountain Climbers
Mountain climbers are a high-energy exercise that strengthens the core, shoulders, and legs while also providing a cardiovascular workout.
To perform the exercise, start in a plank position with your hands directly under your shoulders. Drive one knee toward your chest, then quickly switch legs, mimicking a running motion.
Complete three rounds of 30 to 45 seconds, with a 60-second rest between rounds.
Workout #4: Core-focused Circuit
1) Dead Bugs
Dead bugs target the core muscles, enhancing stability and strength, which are essential for protecting the spine and maintaining good posture.
Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees. Lower your right arm and left leg toward the floor simultaneously, keeping your lower back pressed into the ground. Return to the starting position and repeat on the opposite side.
Complete three sets of 10 to 12 reps per side, with a 60-second rest between sets
2) Plank with Pull-Through
This exercise challenges core stability and engages the upper body, improving overall strength and coordination.
Begin in a plank position with a dumbbell placed beside your right hand. Reach with your left hand to pull the dumbbell across to the left side. Alternate sides, using the opposite hand to pull the dumbbell across each time.
Complete three sets of 10 to 12 reps per side, with a 60-second rest between sets.
3) Side Plank Holds
Side plank holds are excellent for strengthening the obliques and enhancing overall core stability, which is vital for maintaining balance and reducing the risk of injury.
To perform the exercise, lie on your side with your elbow directly under your shoulder and your legs stacked. Lift your hips to form a straight line from your head to your feet. Hold this position while keeping your core engaged.
Perform three sets of 20 to 30 seconds per side, with a 60-second rest between sets.
Workout #5: Full-Body Barbell Workout
1) Back Squats
Back squats are a key exercise for developing lower-body strength, targeting the quads, hamstrings, and glutes. This exercise is crucial for maintaining muscle mass as you age.
To perform a back squat, place a barbell on your upper back and stand with your feet shoulder-width apart. Lower your body by bending your knees and hips, while keeping your back straight. Push through your heels to return to the starting position.
Complete three sets of six to eight reps, with a two-minute rest period between sets.
2) Bent-Over Row
Bent-over rows are excellent for strengthening the back muscles, enhancing posture, and improving upper-body strength, all of which are vital for preventing muscle loss and maintaining functional fitness.
To perform the exercise, stand with your feet shoulder-width apart, holding a barbell with an overhand grip. Bend at the hips until your torso is nearly parallel to the floor. Pull the barbell towards your abdomen, squeezing your shoulder blades together.
Complete three sets of eight to twelve reps, with a two-minute rest period between sets.
3) Glute Bridge
Glute bridges are effective for targeting the glutes and hamstrings, which help maintain lower-body strength and improve hip mobility—key components for daily activities and overall functional fitness.
To perform the exercise, lie on your back with your knees bent and feet flat on the floor, holding a barbell across your hips. Lift your hips by squeezing your glutes, creating a straight line from your shoulders to your knees. Lower your hips back to the starting position.
Complete three sets of 12 to 15 reps, with a two-minute rest period between sets.