As you age, muscle atrophy and muscle aging cause your muscle mass and strength to decline, leading to reduced mobility and function. However, with the right exercise routine, you can combat this decline and improve your muscle health.
In addition to slowing muscle aging, regular resistance training such as weight training can improve metabolic health, reduce inflammation, and enhance cognitive function in older adults.
You use a set of dumbbells and a sturdy chair to perform this series of exercises. The workout can be completed in 45 to 60 minutes, depending on your rest periods.
Start your workout by doing squats (2-3 sets of 10-15 reps); deadlifts (2-3 sets of 10-12 reps); dumbbell rows (2-3 sets of 10-15 reps).
Then, do chest presses (2-3 sets of 10-15 reps); overhead presses (2-3 sets of 10-15 reps); loaded carry (hold dumbbells and walk 15-30 m, 2-3 sets).
Be sure to perform each exercise for the prescribed number of sets and repetitions. Rest 60-90 seconds between sets to maintain intensity and allow enough time for muscle recovery.
