11 Best Strength Exercises to Regain Muscle Mass as You Age

By Wilma Crank March 28, 2024 4 mins read 100 Views

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Introduction

Aging can be beautiful and challenging at the same time. With age comes much wisdom and experience, but it's also difficult to accept the natural changes that happen to your body. As you continue to age, your body doesn't perform as well as it used to in your younger years. Many people complain that it feels much harder to stay in shape, put on extra pounds, and lose fitness quickly. That's why we're here today to share 11 of the best strength exercises to regain muscle mass as you age.

Why Strength Training is Important

As you grow into your 40s and beyond, your body starts to lose lean muscle mass if you don't perform strength training. Therefore, if you're trying to get into shape and stay in shape, strength exercises are non-negotiables in your fitness routine. Lifting weights and doing resistance exercises will help you build and maintain lean muscle tissue, along with allowing you to remain pain-free and injury-free.

The Best Strength Exercises

When choosing which strength training exercises to do, it's important to prioritize mostly compound movements. They're the most bang for your buck since they recruit the most muscle fibers. Here's a list of the 11 best strength exercises to regain muscle mass as you age:

1. Dumbbell Goblet Squats

Grab a dumbbell and hold it up to your chest, keeping your hands under the top of the weight. Lower into a squat by bending your knees and hinging your hips back. Push up through your feet, keeping your core activated. Perform three sets of 10 reps.

2. Dumbbell Romanian Deadlifts

Hold a pair of dumbbells in front of you while standing tall. Push your hips back and keep your chest tall. Go as far back as you can, making sure to keep your back straight and the tension in your hamstrings. Push your hips forward and flex your glutes hard to finish. Perform three sets of 10 reps.

3. Pushups

Start in the proper pushup position with your wrists in line with your shoulders. Keep your core tight and lower yourself to the floor. Push yourself up, flexing your chest and triceps to finish. Perform three sets of 10 to 15 reps.

4. Cable Rows

Grab the neutral grip attachment on a seated row machine. Pull the handle out, then extend your legs. Drive your elbows back toward your hips, squeezing your back and lats hard to finish. Perform three sets of 10 to 12 reps.

5. Dumbbell Split Squats

Place one foot forward in front of another in a split stance position. Lower your body until your back knee touches the floor. Push yourself back up using the heel of your front leg. Perform three sets of 10 reps per leg.

6. Lat Pulldowns

Grip the lat pulldown bar just outside shoulder-width with your palms facing away from you. Lean back slightly and pull the bar down toward your sternum with your elbows, squeezing your lats at the very bottom. Perform three sets of 10 to 12 reps.

7. Incline Dumbbell Bench Press

Lie down on an incline bench with a dumbbell in each hand. Press the weights over your body until your arms are completely extended. Lower the weights to your chest. Press the dumbbells back up, squeezing your upper pecs and triceps at the top. Perform three sets of 10 to 12 reps.

8. Machine Seated Leg Curls

Sit at the leg curl machine, positioning your ankles on top of the roller with the top padlocked in. Drag the weight down with your heels, flexing your hamstrings hard at the end of the motion. Perform three sets of 10 to 12 reps.

9. Reverse Pec Deck

Sit at the machine with your chest supported on the pad. Grip the handles with your palms facing each other. Pull your arms back toward your body, leading with your wrists and pinkies. Squeeze the back of your shoulders hard at the end. Perform three sets of 15 to 20 reps.

10. Incline Hammer Curls

Lie down on an incline bench holding a pair of dumbbells. Curl the weight up, squeezing your biceps and forearms hard at the top. Perform three sets of 10 to 12 reps.

11. Rope Triceps Extensions

Attach a rope to a cable pulley and grip it just above the knobs. Pull the rope down with your elbows, tearing it apart at the very bottom while flexing your triceps. Perform three sets of 12 to 15 reps.

Remember, these exercises are just a starting point. It's important to consult with a fitness professional to create a personalized strength training program that suits your needs and goals. Stay consistent, challenge yourself, and you'll be on your way to regaining muscle mass and feeling stronger as you age.