Your body begins to lose muscle mass as you age. Once you reach your 50s, it is important to strength train to maintain and build muscle mass and increase strength.
Having stronger muscles after 50 helps maintain your metabolism. It also helps you do the activities you love. Exercises to strengthen muscles at this age are compound movements that activate multiple muscle groups at the same time.
Squat lift weights
Grab a dumbbell and hold it with both hands underneath. Keeping your torso as upright as possible, push your hips back and squat down until your hips are parallel to the floor. Push through your heels and stand up. Do 8-10 reps for 3-4 sets.
Dumbbell lunge exercise
Hold 2 dumbbells at your sides while standing with your feet together, keeping your chest up and core tight. Then, step 1 leg back, bending your knee to lower yourself until your knee lightly touches the floor. Push through your front heel to lift yourself back to the starting position. Do 10 reps on each leg for 3-4 sets.
