Skip to main content

Slow Muscle Aging After 40 With This Ultimate Free Weights Workout

Let's talk about aging. One of the most difficult parts of growing into your 40s and beyond is experiencing changes in your body. As you age, research shows that your physical fitness starts to decline, and you lose agility, strength, flexibility, and endurance. Your body also parts with lean muscle if you don't do anything to preserve it. So if you're trying to slow muscle aging after 40, we have just the strength training routine for you. Grab your dumbbells, and let's get to it!

Lifting weights will help you build muscle and keep your metabolism up. When it comes to exercise selection, you should utilize mostly free weights, and a majority of your lifts should come from compound movements. If you're unsure of what exercises to do, we've put together the below free weights workout to add to your routine pronto. Keep reading to learn more, and next, check out The Best Fitness Habits That Increase Your Muscular Endurance After 50.

1

Dumbbell Squats

man doing dumbbell squats to slow muscle aging after 40

This routine starts with dumbbell squats. Hold a dumbbell in each hand, and stand up straight with your feet a bit outside your shoulder span. With your chest tall and your core tight, hinge your hips back, and squat down until the weights are just below your shins. (You can also hold the dumbbells out in front of you.) Push through your heels to rise back up to standing. Flex your glutes and quads to finish the motion. Perform three to four sets of 10 reps.

2

Incline Dumbbell Bench Press

incline dumbbell bench press exercise at gym

Begin your incline dumbbell bench press by lying back on an incline bench, holding a dumbbell in each hand. Push the weights straight above your body as you completely extend your arms. Pull your shoulders back and down into the workout bench as you lower the dumbbells toward your torso. Feel a solid stretch at the bottom of the motion before pushing the weights back up to where you started. Squeeze your upper pecs and triceps at the top. Perform three to four sets of 10 reps.

RELATED: 4 Exercises That Can Drastically Change Your Body Shape After 40

3

Chest-Supported Dumbbell Rows

chest supported dumbbell row

For this next exercise, adjust the workout bench at an incline—at least 30 to 45 degrees. Grab two dumbbells, position your chest on the pad, and keep your legs straight or your knees on the seat of the bench. Straighten both arms, and start to pull the weights in with your elbows. Squeeze your lats at the end of the movement. Then, lower the weights down to get a full stretch before moving on to the next rep. Perform three to four sets of 10 to 12 reps.

RELATED: The Best Indoor Cardio Workouts To Increase Stamina as You Age

4

Dumbbell Reverse Lunges

woman demonstrating lunges with dumbbells to boost your muscular endurance

Dumbbell reverse lunges start with you standing tall, holding a dumbbell in each hand. Take a big stride back with one of your legs, firmly planting that heel on the floor. Then, lower yourself into a lunge until your back knee touches the floor. Push yourself up through your front leg, then repeat with the opposite side. Perform three to four sets of 10 reps for each leg.

5

Hammer Curls

man demonstrating how to do a dumbbell hammer curl to slow muscle aging after 40

Grab your dumbbells once more for hammer curls. Both hands should face each other with a neutral grip. Pull your shoulders back as you curl the weights up, flexing your biceps and forearms. Squeeze hard at the top of the hammer curl, then resist as you lower the weights. Perform three to four sets of 10 to 12 reps.

The post Slow Muscle Aging After 40 With This Ultimate Free Weights Workout appeared first on Eat This Not That.


Eat This Not That

Popular posts from this blog

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

lose weight No-exercise No-diet – super fast weight loss drink

To day in this post i will share with you A MAGICAL SLIMMING DRINK TO BURN FAT FAST .This Natural Drink to help SUPER FAST WEIGHT LOSS & also help to NO-EXERCISE NO-DIET WEIGHT LOSS FAST.

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw